Reduce caloric intake: Reducing calorie intake is the most practical way to promote to reduce body fat. Tiffany Necklace When the intake of calories is less, the body will regularly use fat reserves for energy. Tiffany Charms But it may cause problems such as muscle fatigue, atrophy, slowing down metabolism to reduce calorie intake by large amount suddenly. If you want to reduce the body fat, the reduction of caloric intake should be controlled at 10-15%.ugg boots
For example, if a body builder ingest 4000 kilocalories per day, they should reduce to 3600kcal ( by 10%) or 3400kcal (by 15%). The amount of reduction depends on the expectations of the amount of body fat reduction. Increase the consumption of calories: the easiest way to do it is to do aerobic exercises. High-intensity aerobic training can make you consume 10 kilocalories per minute, consume 300kcal in 30 minutes. Three times of aerobic training per week and each time lasts 30 minutes as the starting point for your fat reduction program.
To prolong the time of aerobic exercise: What the aerobic exercise consumes is carbohydrate and fat mixture, the former comes from glucose store of blood and body, and the latter is your body fat. Studies have shown that in 20 minutes of aerobic training, the body begins to burn more energy supply of fat. Thus longer aerobic training is better than increasing the number of times of aerobic training. If you have adopted the aerobic exercise plan formed with three times a week and every thirty minutes, and, with the increase of your endurance, you can make some adjustments as follow: the first time for forty-five minutes, the second time for thirty minutes, the third time for thirty minutes.
After a period of time, it can also be adjusted as: the first 45 minutes, the second 45 minutes, and the third 30 minutes. The final step is that the three times should all reach 45 minutes, until they are satisfied with the figure. Change the ratio of the intake of carbohydrates and protein: another alternative way to promote the reduction of body fat is to reduce carbohydrate intake, increase protein intake. Carbohydrates and protein can promote the release of hormones which affects the metabolism of fat. Carbohydrates can lead to insulin release, and this hormone has the tendency of resisting the fat to decompose.
Protein can lead to the release of glucagon, the hormone which is synthesized in the pancreas can increase blood glucose concentration, and resist insulin's impact and promote the fat to decompose. Reduce carbohydrate intake can lower blood glucose and muscle glycogen reserves, promote body fat reduction; but unfortunately, the low sugar reserves of the body would send a signal that is to use the protein for energy, which will lead to reduced muscle mass. The solution is to reduce carbohydrate intake while increasing protein intake.
Indulgence: You may feel unbelievable, some bodybuilders will arrange an indulgence day before the competition, eating any food containing high fat and sugar foods at will, while the muscles become even more apparent. In fact, this is very simple, they reduce caloric intake and consume more energy when preparing for the tournament, which will lead to slower metabolism, and it usually occurs after two weeks on a diet. In order to resist the impact of this abominable situation, you can arrange an indulgent day every two weeks to increase calorie intake by 15%.
