Nine Steps To Lose Some Fat

Most of those, who want to lose some fat, are practicing morning training without any food. They probably think that it's the best way to attack fat stores and made their body to use these fats as source of energy.

  These beliefs are very old-fashionable. Exclusively fat people were included in those investigations. Instead of them, there should be included athletes because they have lower percent of fat. These measures have been made exclusively on fat, instead on pure muscular mass.

  Wider and more complex research have shown that morning exercises without any food causes very high muscular decomposition and after that you might lose some fat.

  This kind of practice is actually a way to a wrong side direction, because an empty stomach causes decline digestion. The results provide more instead of less fat.

  After you sleep for about seven or eight hours, the digestion slows down. An early breakfast will stimulate and lift your digestion on a higher level. Therefore a condition of your body will be great.

  A proper choice of your breakfast will cause a waste of your fat and it will protect your muscular mass.

  To reach this goal, you have to consume from 30 to 40 grams of whey protein. You consume it 30 minutes before your cardio training and right after.

After 30 or 40 minutes, have a meal with a lot of complex carbo-hydrates (dark rice, macaroni and potato) and proteins (casein, glair, red meat and fish).

This simple and very useful strategy is unfortunately many times overlooked by sportspeople. The biggest mistake in many rations is enlargement of calories. Because of restrictive diets, many people don't consume enough rations. This can bring to slow digestion. Therefore the progress in losing weight and developing muscular mass can stop.

When you have this problem, you should immediately increase the number of your rations, without increasing calories during the day. You can do this so you separate calculated rations on many smaller rations (for example: If you consume fixed number of your calories in to 5 rations, you should now consume these calories in to 7 rations.)

Remember: You may increase the number of rations but not your calories!

3. Eat more vegetables!

Vegetables have a lot of fibrins and very little calories. For those who are on diet and yet are quite hungry, feel free to eat vegetable because it contains a lot of water. Water can give a stomach a feeling of fullness and satiety.  When you consume a lot of vegetables, the digestion should be on high level. As you already know, a quick digestion is good at burning your fat.

4. Progressively increase intensity of training.

The right training and good nutrition are the only weapons to speed up your digestion and burn your fat.

The right training means you have to plan it and progressively increase it. At the beginning, you shouldn't work to hard every day. Start with 2 cardio trainings a week for about 2 weeks, than add one more training a week. After a month continue with 3 cardio trainings a week.

5. Drink a lot of water!

When you drink a lot of water, your body is losing fat. Let me remind you that your body contains 80 percent of water. When it comes to muscular dehydration for only 1 or 2 percent, the body will release decomposition process. This process prevents your muscles to recover after your training. It also prevents its growth.

A liquid with a lot of additions speeds up a volume of your muscular cells. When your muscles are full with additions and water, they will grow.

6. Increase your daily low-fat dairy products.

There have been many investigations, which are telling us how important calcium is because it regulates our digestion. Diets with a lot of low-fat dairy products are preventing our fat to rise. These diets also cause rapidly warming fat and speed up our digestion.

Researchers are affirming that the best source is whey, yet other low calorific dairy products are also good.

7. Consume high quality of proteins after your training!

Hard and intensive training speeds up your digestion. It also causes your muscular tissue to decompose. Without planning the right nutrition, your body decline pure muscular mass and slows your digestion down.

The nutrition after your training has to be right. That's the only way to succeed. You have to eat within 3 hours after your training. In the meantime, changes in our muscular tissues are big. Researches have revealed that the right nutrition in a limited time cause quick regeneration of muscular tissue and maximally enlargement of digestion. Within 3 hours after our training we should consume about 30 percent of daily recommended calories.

8. Do not use too many additions!

A lot of people are consuming mainly additions, yet they should eat more regular food. Protein additions (for example: made of whey) and other additions have even more positive effects, if they are combined with regular food. The reduction of our calories will cause our body to use additions from our energy. That is not good at all. Sufficient number of proteins over our normal food (for example: eggs, milk, fish) will stabilized our blood sugar and insulin level.

Make sure that these additions will be for muscle construction only.

9. You should train twice a day. Do it every other day.

Investigations are showing that the exercises on same condition, which are 15-16 minutes long within 6 hours, enlarge calories consumption twice as if the exercises would be 30 minutes long. 

The best way is to exercise twice a day. In the morning do fast and intensive cardio training, meanwhile short and heavy training (with some weights) in the afternoon. It is possible to do two short and intensive cardio trainings when you don't use weights.

It's important to know that more training does not necessarily mean better results. You have to see clearly that long training, which you're doing every single day, means burden to your body, especially when you have a stressful job.

For all, who want to have more free time and have results, it's advisable to do 2 trainings per day every other day.