The Importance Of Weight Fat
The process of lowering the% fat does not happen overnight, and to achieve this requires a healthy diet with adequate training.
Women are physiologically more fat than men: the normal range is between 18 and 28%, while for a man is between 8 and 20%.
Should we eliminate carbohydrates to lose fat?
Carbohydrates are the only source of energy for the brain and if we exclude not only will have little power, but the body will use protein for energy and not to build muscle. Furthermore, …show more content…
Sugar: it is advisable to reduce the consumption of table sugar, sugary drinks, juices, and products with high sugar content, mainly because they contain many calories and its effect is similar to refined flour.
If a person takes more than 60 minutes of moderate exercise - intense and the temperature conditions are high, they can consume a sports drink sports, as they will help the recovery.
Nutrients and supplements that help you lose fat
1. Lean protein: helps increase metabolism by 25% and provides satiety, helping to control weight. Protein are like "blocks" that will help maintain and build muscle mass.
Muscle weighs more than fat, but burns more calories than fat. For example, 1kg of muscle burns about 120 calories a day, while 1kg of fat burning calories 5-6.
Sources: whole egg, chicken breast without skin, lean meats, seafood, low-fat cheeses, sausages 98% fat free, low-fat dairy, soy protein-based products or low fat soy (shakes, tofu, seeds, milk, yogurt).
2. Essential fatty acids: Omega-3 (EPA and DHA) and Omega-6 (CLA only) are fats that "help burn fat." Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) improve insulin …show more content…
It has been shown to have positive effects when consumed between 2-3 grams of CLA per day, but more studies are needed.
Sources of Omega 3 : color fish (salmon, trout, sardines, tuna, mackerel), flax oil, soybeans and canola, flaxseed, nuts in general, eggs, fortified foods such as biscuits, cereals, milk.
CLA sources : meat, cheese, milk, yogurt, eggs, mushrooms.
3. Chromium picolinate: Chromium is derived (mineral) and picolinic acid. It is sold as a supplement and helps control appetite, reduces anxiety, increases metabolism and prevents loss of muscle mass. The recommended dose is about 400 mcg daily.
4. L-carnitine is a nutrient synthesized in the liver, kidneys and brain from two essential amino acids, lysine and methionine. It has been shown that helps burn fat and prevent muscle loss. The recommended dose is 500 mg / day.
In conclusion, muscle weighs more than fat, and the more muscle you have, the greater will be your metabolism will burn more calories and less fat will have. It is advisable to do aerobic exercise combined with resistance training, in order to build muscle mass. Much cardio exercise can increase muscle