https://padlet.com/FatCutterBuyOnline/3aufgvb3z8zj en-us 2019-03-13 08:54:39 UTC 2019-03-13 08:59:10 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Manbag.png FatCutterBuyOnline https://padlet.com/FatCutterBuyOnline/3aufgvb3z8zj/wish/340757833 How to effectively burn excess fat?

Losing weight involves spending more calories than the number provided by the diet, forcing the body to draw on its reserves. Must still lose fat and not muscle!

Studies have shown that a moderate-intensity exercise draws more effectively on lipid stores than a high-intensity exercise that consumes more carbohydrates. What activity should be promoted and what food should be favored to optimize the process? Read about Fat Cutting Steroid Cycle 


Which are the parameters which influence the mechanism of destocking of the lipids? How to effectively leverage this one?

Losing weight: a basic principle, in appearance

On paper, losing weight is very simple: it is "enough" to spend more calories than it absorbs through diet. By reducing nutritional intake on the one hand and by increasing energy expenditure on the other hand, for example through sport, our body, to find all the energy it needs to function, will have to buy from its reserves (stored sugars and fats in organs, muscles and adipose tissue).
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The reality is unfortunately not so simplistic, the goal is not just to lose weight but fat and not muscle. It is indeed in the form of fat that we store our extra kilos. Ideally, one must achieve a weight of form and a balance between muscles and fats. It can even go through weight gain by developing muscle (heavier than fat) while drying out this muscle mass (loss of fat).

Fats are the largest energy reserve of the human body (100,000 kcal for a man of 70 kilos) far ahead of carbohydrate reserves (2000 kcal). They alone would run 7 to 10 days without absorbing any food.

Unfortunately, during a sports activity, our body primarily spends sugars easier to transform into energy usable by the muscle. It would be tempting to reduce carbohydrate intake or practice his favorite fasting sport to force the body to draw directly into its fat reserves.

Here again, things are not so simple because sugars are essential to our body, especially our brain, our body will fall back on the amino acid, constituents of our muscles, to make them. Practising a sports activity without the addition of sugars can lead to muscle wasting, a process harmful to health and irreversible after the age of 25 years. It can also cause fatigue, demotivation and irritation.
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Lose weight is therefore to burn fat while preserving, or even developing, its muscle. For this, it is essential to adopt a suitable diet and exercise, but not just any way. Let's take a closer look at how to carry out this delicate task effectively.

Storage and destocking of fats

Lipids or fats are the main sources of energy for our body. They are stored as triglycerides in adipocytes cells that make up adipose tissue. The number of these cells increases until the age of 15 with a particularly important multiplication during the first year of life. At adulthood, our body has 20 to 40 billion. From this capital acquired during childhood depends today our willingness to take more or less weight. We can act on the size of fat cells but never reduce their number except by liposuction.

Certain circumstances may even lead to their multiplication in adulthood, pregnancy for example or excessive weight gain: the adipocytes being limited in size, an excess of fat will cause their division and multiplication (each cell dividing into 2 ).
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In humans, fat cells predominate in the neck, shoulders and stomach. They represent about 12 to 15% of its weight. In women, they are distributed on the lower body (hips, buttocks, thighs) and constitute about 25 to 30% of its weight.

Fat storage or lipogenesis
The fats of our organism come mainly from 2 sources:

Carbohydrates : The sugars we consume are broken down into glucose in the gut and then stored as glycogen in the muscles and liver under the action of insulin. These reserves being limited, the excess sugars in the blood are transformed into triglycerides and stored in the adipose tissue.

Lipids : from foods containing fats (meat, fish, oil, butter, seeds, etc.), they are broken down in the intestine and reconstituted into triglycerides stored in the adipose tissue.

How to make destocking effective?

Losing fat effectively is all about optimizing the process of lipolysis. This can be done in many ways that cumulatively speed up the process:

By exercising
By increasing your metabolism.
By a proper and balanced diet.
By decreasing caloric intake from the diet and increasing energy expenditure in a controlled manner to optimize lipolysis rather than the consumption of sugars, the stubborn fat will be effectively lost.

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Depending on whether your goal is to remove fat to refine your figure or to spend a little more often on good food, going out to restaurants, etc., the method will be different. Destocking rebellious fat is a difficult task because it requires optimizing the process of lipolysis and not just spending calories.

If your goal is to eat caloric foods more often, to make you happy from time to time by sharing the pleasures of the table among friends, in the restaurant or elsewhere, burning calories will suffice, whatever the method. You will not destock but you will not store if your diet is consistent with your energy expenditure. Your diet will only fill the calories you have spent.

Exercise, an indispensable complement to the diet

Physical activity combined with a balanced and healthy diet is essential to actively eliminate fat. Still need to know how to do it properly. The intense practice of an endurance sport will burn a lot of calories but not necessarily by tapping into fat reserves.

Less effort, more fat burned!

To burn a lot of fat, it is therefore a question of finding the right balance between an important energy consumption and a maximum rate of lipid utilization. This middle ground is in exercises of moderate intensity. The optimal intensity of the effort should be 50 to 75-80% of the maximum heart rate. Generally, it is necessary to consider 50 to 55% of the HRmax for an obese person, 60 to 70% for a sedentary or less trained person and up to 75-80% for a trained athlete.
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Training makes lipolysis more effective

With training, our body becomes more efficient in the metabolism of fats, increasing the percentage of lipids consumed for the same heart rate. So, the more you train, the easier it is to lose fat. It is estimated that the degradation of fats can be 20 to 30% higher with the training!

It is this phenomenon that explains why a sedentary obese person will have more difficulty in losing weight by embarking on a sporting activity than an individual who regularly plays a sport. It will have to start with low intensity efforts, so less caloric consumers, otherwise it will only spend carbohydrates.

Long efforts are better than several short efforts

Lipolysis occurs during the first few minutes of activity, but becomes more effective over time because, as the glycogen reserves diminish, the proportion of lipids increases. It is optimal after 2 h 30 to 3 hours of effort. It is better to work for a long time, at least 30 minutes. To give an order of magnitude, the fats burned during a walk at a good pace represent 50% of the energy spent the first hour. This figure increases to 70% after one hour and 80% after 3 hours! We will therefore be interested in a long walk of 3 hours rather than 3 outings of one hour.

Optimize lipolysis
Bodybuilding, by developing muscle fibers, increases the basal metabolism, allowing you to spend more during physical exertion and rest. Fractional is known for its dazzling effects by increasing metabolism not only during exercise but also during the hours that follow.
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Practice a fasting sport?
During a physical activity, it is the sugars present in the blood which feed our muscles in the first place. It would therefore be tempting to start the day with a little exercise on an empty stomach, with the blood glucose level at a minimum. 

On an empty stomach, the use of lipids can reach 90% of calories burned! However, we caution against this practice by the danger it represents (risk of muscle wasting, fatigue, etc.). 

Precautions
If you practice dieting, know that the practice of a sports activity is not always compatible, especially in the case of intense efforts and/or long. ]]> 2019-03-13 08:54:39 UTC https://padlet.com/FatCutterBuyOnline/3aufgvb3z8zj/wish/340757833