If you exercise and then eat a calorie burned higher than, the result is that weight gain or simply maintain it. Therefore, the only way to drop weight is to diet and supplement it with physical activity.

The exercises you must do to lose weight are those who work the large muscle groups like legs, back, chest and buttocks. These exercises consume large amounts of calories used as fuel.

The aerobic use these large muscle groups, this is the explanation why they are effective in burning fat. Strength training also stimulating these muscle masses can burn calories even at rest.

So the abdominal muscles to be small compared to those mentioned above, are useless for weight loss, are only effective for toning the tummy, but does not mean that the panel removed fat. In short, you start a weight loss supplement diet and aerobic exercise and strength of large muscle masses. You can do crunches, but know that the only effect is to tone your abdomen.

To lose weight is to eat fewer calories than you spend, if not increase or maintain weight, but not descend. Physical activity acts as a powerful adjunct to diet, helping you burn extra calories.

The diet that you do have to consult with a competent professional and specialized design for you the exact amount of calories you consume daily. In your case, aerobic exercise is the best activity to drop weight because it burns fat using it as fuel.

The problem is that the use of fat in aerobic activity begins in earnest only since the 20 minutes of exercise performed, provided that you did not shut down. So you should double or even triple the amount of physical activity you are performing.

Also, besides the necessary and essential diet to lose weight you should burn only exercising, 2500 kilocalories per week. And an estimated 20 minutes walking your account for only 90 calories consumption of about a day, so if you do every day you’d be burned only about 500 kilocalories per week.

Therefore, consultation diet and significantly increases your physical activity so you can get results.

Therefore, the correct way is first to diet and supplement it with exercise. Once you’ve started eating program, you can add calories burned riding on the bike.

Cycling is an aerobic exercise, you are using oxygen to perform the activity. Another feature of aerobic is that after 20 minutes starts burning fats for use as fuel for power generation.

Therefore, the correct way is to use your bike at least 30 minutes, never stopping, yet you can intersperse periods of more pace, pedaling with others to recover.

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In men, the lowest level recommended is 1,500 calories per day can use a very low calorie diet, should be under medical supervision.

Tips for preventing weight gain:

* Avoid fatty foods and sugar
* Reduce the amount of alcohol you drink
* Avoid the stress, frustration and boredom
* Seek medical treatment if you experience depression

Avoid a sedentary lifestyle increase the level of activity:

* Perform aerobic exercise for at least 30 minutes a day, 3 times a week
* Increase physical activity by walking rather than driving
* Climb stairs rather than using an elevator or escalator
* Always talk to your doctor before starting an exercise program

FAD DIETS

A fad diet is one that makes false promises. Most of these diets are very low in carbohydrates and calories, causing fluid loss from the body, which indicates a loss of weight in the balance. Once the body is rehydrated, it retrieves the initial weight.

Evaluation of a fad diet:

* Is the diet medically and nutritionally safe? It is desirable that the person is the opinion of a physician or registered dietitian.
* Warning signs of fad diets include: overemphasis on a specific group or groups of foods, have a limited selection of foods and take an approach that “calories do not count.”

With these parameters it is possible to decide whether to use a diet or not. If the diet is not provided with a formal medical or nutritional and if there are reliable statistics to back the claims, then there is a diet that should be considered. Remember that if it sounds too good to be true then it probably is.

The following is a summary of basic guidelines to effectively lose weight:

* Aerobic physical activity helps build muscle tissue and burn more calories. You should plan sessions of 20 minutes at least three times a week
* Gradual changes in eating habits will help encourage a permanent change of lifestyle.
* It is best to lose weight at a rate of 1 to 2 pounds per week until you reach your ideal weight.

When an athlete is overweight need to perform a special diet to reach their proper weight, the diet should meet the energy needs of macro and micro nutrients which are different from those not physically inactive, high performance.

To do this properly, when designing the plan nutritional diet is necessary to establish not only slimming, but also considering the nutritional requirements of these people.

The athletic performance is influenced by body weight, so athletes should keep it in check, in bodybuilders is a factor and their food is truly special both inthe training phases as pre-competition, however maintenance they can be considered as a sport.

Being overweight should get back to weight loss to achieve improved performance. The way to do is to maintain a calorie-controlled diet but to cover all needs of both carbohydrates and proteins and fats, plus vitamins, minerals and all the micronutrients.

Caloric Distribution

Carbohydrates
Approximately 55 to 60% of total carbohydrate to be covered by complex sugars, whole grains, legumes, fruits, vegetables, pasta-based meal.

This is because the body needs these food sources for glucose to be used at the time of exercise. A few days before the competition can consume extra preparations to achieve organic reserves of glycogen, so the body will have sufficient energy reserves. In addition, the fiber in these foods are satiating, that in case of low-calorie diets are often helpful.

Fats
Between 20 and 25% of total calories should come from fat. However, the diet should be low in saturated fat, while fat is necessary for maintaining good health, such as the absorption of vitamins A, D, E and K, to avoid foods high in saturated fat trans.

Avoid butter, creams, sauces like mayonnaise, ketchup, meat with visible fat snacks, high fat cheeses, etc.. As far as possible be replaced by vegetable oils such as olive, corn, sunflower, grape, canola, etc.., Lean meats prefer them: sea fish, skinless chicken, beef defatted.

Protein
Their consumption should be moderate between 15 to 20% of total caloric value. For athletes involved in resistance work such as athletes, need to increase protein intake, this can be achieved naturally, without resorting to dietary supplements with high protein content.

The recommended intake between 1 and 1.5 grams of protein per kg of body weight. Protein-rich foods include meats in general, which must be lean, egg whites, nonfat dairy milk, yogurt, cheese, white meat fish and blue.

A slimming diet for overweight athletes needs provides basically can have a person who makes high-performance physical activity, but given good guidelines unadieta calorie enabling it to lose weight without losing energy and athletic performance.