Although the percentage of fat consumed is more going slowly, the calories burned are much less than when it runs faster, so that the overall balance is always in favor of the race compared to jogging.
In a study by the University of Quebec showed how a program of aerobic exercise, with changes
intense 90 seconds to 95% of maximum heart rate, burning up to 3.5 times more calories than a program of the same length but with moderate intensity.

An additional explanation, this effect is the fact that resting metabolism can continue for hours accelerated after completing the exercise when it becomes an intense session. However, the low-intensity exercise does not produce the acceleration effect after consumption.
Of course we can not take into account the initial physical level of the corridor, if it is very low will have to start filming very soft packaged before starting their careers at high speed.

This is one of the most absurd myths and less substance. Those who postulate is based on what happened to some athletes to train longer and fatter, but this has nothing to do with the muscles turn into fat because it can not happen much they think so. What usually happens is that the athlete is accustomed to eating habits concrete by high caloric expenditure of physical activity and to abandon or drastically reduce the activity will maintain those habits or even eat less not offset the difference in spending. The result is that slowly you start to gain weight, but not because their muscles become fat, conversely, these muscles allow you to maintain a high metabolic cost and fatten more slowly. The person gains weight because it exceeds
with its intake as cheaply made now.

Unless you have a special predisposition not to accumulate any fat or your diet is very balanced, over time you will gain weight if your lifestyle is totally sedentary.
But do not forget that exercise is not just going to the gym or running an hour every day, many people do not gain weight despite not ever play sports for his active lifestyle and remaining thin at maturity . These are people that walk to work, pick up the car not to make any message, use the stairs instead of elevators, do chores at home or in the garden, etc..

What is clear is that losing fat accumulates easily or not is a quality that is associated with physical activity in one form or another. If your favorite sport is “ball chair” and moving “I’m allergic” are candidate to raise a beautiful belly or a spectacular ass, in addition to your life expectancy will be reduced compared to that of an active person or athlete . Luckily never too late to get moving, do not think that because you have never done sport can not initiate yourself when you please. The most important element of the process of fat loss are not your muscles but your brain and willpower.

A) TONING
To have a high metabolism, or high spending, it should be “a powerful engine”.
In our case the engine is the muscle.
The more muscle tone and muscle much more does the individual energy consumption. The high consumption occurs not only during activity, but also at rest, that is what is most important because we spend many more hours each day standing or on leave training activity.
That’s why training is important for toning your body use more fat even when you are sleeping. To gain muscle tone are best strength exercises and submaximal intensities, with weights and weight machines.
Relying on the investigations, the tone is more effective when we get 2 to 3 sets of 6 to 10 reps per exercise, provided they are repetitions maximum, ie a load that you can not do another one soon without altering the technical .

B) Intense Aerobic
Aerobic exercise gets burn many calories in a short time, even more than toning exercise, therefore it is recommended to lose fat face running, cycling, swimming, skating, rowing, etc..
Our recommendation is to do 45 ‘to 60′ of aerobic exercise 3 to 5 times a week. It begins with smooth and continuous tasks and keep in mind that the ideal to activate your metabolism, rather than the classic method continued to work in the “fat-burning zone” which is an even rate of low-medium intensity, is to introduce variations and changes pace, once you have acquired a physical basis.

1. Interval training.
Please enter a couple of days a week of intense work, with changes of pace. Regulates the intensity versus the duration of the change. You can make changes from 1 minute (to 95% of your maximum heart rate) at 20 minutes (around 85% of your maximum heart rate)

2. Fartlek.
These changes of pace too, but with a freer structure, adapting to the circumstances of the land: you can go faster on a rise, loosen up the next tree, accelerating to a junction …
3. Small series and slopes.
It is a variant of the interval in which it reaches a higher intensity for a shorter time period. The duration time of approximately 30 seconds for each phase intense, with a recovery may be twice as long.

4. Cross-training.
The body adapts and adjusts quickly to the training routines, making it very efficient when it “knows” what is going to find. This efficiency translates into lower caloric intake. However if we change our sessions introducing different sports and activities (what has been termed cross-training) keep the overhead.

The weight loss plans focused solely on controlling food intake, result in a reduction in body weight both decreased fat accumulated as loss of muscle mass.

This form of attack being overweight can lead to conditions under which although low body weight ratios are worse, ie the percentage of fat increases the total weight on the percentage of muscle mass.

Since the basal metabolic rate (MBR) is directly related to the amount of muscle you have in the body, muscle mass is lost if the RMB will be slower, so you will burn fewer calories. In short, if you lose muscle are most likely to get fat again.
How to maintain body weight. Pesola lose key training never to gain weight long term is to realize the importance of maintaining or increasing muscle fiber body.

In developing the muscle increases basal metabolic rate, which offers many more possibilities to stay at that weight over time. Since the RMB is between 60 and 70% of daily energy consumption, even a modest increase of RMB can positively alter the percentages of the body.

Although there are other factors such as age and genetics also determines the RMB, the percentage of muscle mass is a factor that should not be overlooked. Going up the RMB, will burn more calories during all activities, even when sitting, lying and sleeping. Every 400 grams of muscle mass that is added to the system consumes 35 calories per day, or, which is the same between 1.2 and 1.6 kg of fat per year.
Coaching for weight loss

No doubt that with an hour of moderate intensity aerobic exercise burns 300 calories and, if sufficiently severe, maintains a high level of metabolism for several hours after activity.

This effect is short lived because, in general, with aerobic activity does not develop muscle fiber. Furthermore, the combination of excessive exercise with a low calorie diet can result in loss of muscle tissue, so that eventually, the individual who is on a diet can end up thinner but also more flaccid.

It is undeniable that aerobic exercise provides significant health benefits for people who are overweight but, by itself, may not be the best solution to maintain your desired weight.

In general, most adults lose a large amount of muscle a year for lack of use, which explains in part the decrease of RMB 1 to 3% per decade.

All this simply means that you burn fewer calories because your muscles get smaller, and like most people do not realize that the RMB is going downhill as they get older, continue to eat as much as before.

We all know that calories are not burned are stored as fat and, as is less dense than muscle, you might, but one remains in the same weight over time, such as waist-expanding experience a . That is, every time you have less muscle and more fat.

Although both burn calories as aerobic exercise with strength training, the difference is the amount of calories that are burned when no exercises.

Strength training with high intensity the RMB is still high several hours after activity. Some studies suggest that strength training can burn more calories after exercise and during more hours than with aerobic exercise. Increased muscle mass is one of the main contributors.

In a study of men and women showed that making a program of intense strength training for 60 minutes, with sets of 10 to 12 repetitions and with minimum rest for 15 hours after exercise, the RMB rose about 9% .

Although some women become stronger by making a hypertrophy program, most of them do not experience excessive muscular development, since they have very low levels of testosterone. However, it is noteworthy that it is better to gain a little muscle mass to increase the amount of fat, still having the same body weight.

In short, successful weight loss is necessary to decrease the percentage of body fat and not total body weight, maintaining or increasing muscle mass.

The combination of balanced diet with adequate caloric intake, but a medium-intensity aerobic exercise plus strength training with weights or other system is the most appropriate way to maintain weight and body measurements over time.

Remember that magic formula, no work, they can even be harmful to health and the key is to maintain a healthy lifestyle.