Cardio + diet = weight loss

From the outset it must be said that the significant decrease in weight is not an easy thing to do, requiring a lot of willpower on your part to comply fully with required software. For fat loss recommend a combination of cardio and diet modification program.
Training will last 45-60 min. and will be conducted early in the morning, preferably on an empty stomach, so that the best fat burn. Training will begin with a few slight warming and stretching exercises (stretching), which will not take more than 5-10 minutes. then you continue with the training part. To get the best results the exercises should be performed with high intensity, which is on the heart rate must be at least 65 percent of maximum heart rate (you can find your heart rate under "Tests" ). Most effective board devices are running, stationary bike and the treadmill. If you do not have access to a gym equipped with such devices can go cycling, running or walking in step march, the only downside being that you can not measure heart rate during exercise. For example, if a jogging approx. 10 km / h, you burn 10 to 15 calories / min., Depending on your body weight.
On diet will be low-calorie, which means you consume fewer calories than your daily need. For a real effect and rapid weight loss diet you should consume approx. 300-500 calories less than normocalorica diet daily (daily normocaloric it needs are all under the heading "Tests"). This reduction will be very easy to endure long periods of time, the effort required is minimal (you will not feel hungry). Avoid carbs because they are used as an energy source, in their absence from burning body fat deposits. You will need to follow a very strict diet, fat, sweets, salads based on raw, lean beef or fish, chicken etc.. Also, a weight loss supplement will be of great help.

Read full post »

Do cardio before weight training

Some like to shamelessly exploit a fundamental principle of training - that must always train by priority. After them, if weight loss is your main goal, for example, then cardio should be your main thing on which to focus, right? But this is a case where we sit priorities at the end.

Although cardio is the essence of productive if you do cardio after weight training is almost twice as efficient for burning fat. Studies of Japanese researchers recently determined that if you do weight training before cardio to burn significantly more fat than when only cardio.

In this study, a group that did only cardio to burn slightly more than 20% of total calories from fat, while the other group did cardio after weight training burned about 50% of total calories from fat . One reason for this striking difference is that the body turns to muscle glycogen during exercise with weights, which makes the fat to be the main source of energy when it comes among antranamentului cardio.

The best advice: Do cardio when it is most productive for you - after lifting weights. Try to enter 3-4 sessions of 20-30 minutes of cardio a week after the weights.

Read full post »

Unconventional diet - water

Unconventional diets gaining popularity among those seeking solutions faster and more effective to lose excess pounds that have become a real health problem of our century. Diets "liquid" are the latest solutions that promise quick weight loss and diet water is the most famous of them, but also the cheapest and easiest to do.

Diet secret that water is simply curb appetite, ie eat less if you moisturize often. No calculations about calories and no glycemic index allowed only a few simple rules and easy to meet. And if we add a water-based diet reduces cellulite, constipation and prevents skin aging due to sudden weight loss, I believe I already convinced.

How does water diet recipe


High water consumption reduces appetite, but also leave no fat to store and can even reduce the layers so unsightly fat. The body retains water when not getting enough and stored outside the cells, but if you drink more water, the body eliminate toxins, blood circulation is improved and thus cells are hydrated and working properly.

Besides all that water is the liquid of life without which you can not live, and our body is dependent on water and not just to quench thirst, but also because it has an essential role in our metabolism "wash" the kidneys, helps dissolve minerals and their distribution in the body, and regulates body temperature lubricant.

How much water should you eat
Diet, water is available in several versions, but none requires enormous amounts of liquid in a small time interval, which is more than damaging our health, but all based on a few tricks that make water Our reliable ally.

The easiest diet recommends eating eight glasses of water to 200 ml of water per day, but on the first day drink only one glass, gradually increasing number of glasses, and after the eighth day their number decreases until it reaches a glass per day. Attention, water should not be cold and drink slowly in small sips. If you are not satisfied with the results and want to resume the cycle, you must wait at least a month to begin a new water cure.
More popular hot water diet is just as easy as the first. Daily drink a cup of warm water right after you wake up for a week. In the second week another cup before breakfast and throughout the day, you need to drink a glass before and after eating. Also drink water in small sips slowly, and this steady diet of hot water should not exceed more than two weeks, after which can be resumed after six months.

Disadvantages of water diet
Nutritionists say that these recipes to lose weight, water is actually a myth, those few pounds are lost because the liquids in large quantities fool the body distinguish between hunger and thirst harder and thus eat less. Experts say that a quantity of 2 liters / day is sufficient and warn that the body does not need too much water at once attacked. Such a cure in which exaggerated water consumption and longer than necessary, can have adverse effects of the worst:

Request too large, the kidneys can lead to hyperhydration;
-Dilute salt content in the blood, which affects brain activity, heart and muscles;
-Can occur even opposite effect: water retention.
-The fact that hunger is low can lead to starvation unconscious.
Some tips
Before starting a diet with water, doctors recommend you analyze the advantages and disadvantages, and if you decide to lose weight using this method, keep in mind some recommendations:
1. Comply with the three main meals and two snacks absolutely necessary;
2. Even if you must to keep in mind that food consumed in the diet with water that does not mean you can eat anything;
3. Squeeze half a lemon in water, accelerates digestion;
4. Do not drink water with meals, it dilutes the gastric juices and digestion does not occur;
5. Replace the water with unsweetened teas cherry tails, silk corn or green tea;
6. Give all the sweet carbonated beverages, various juices and coffee. They contain calories, caffeine, and a lot of unhealthy substances.

Read full post »