If you decrease your calorie intake, you lose fat but also muscle. However, this loss can be reduced by exercising muscle. It is therefore important as part of the training program to preserve muscle tissue and thus achieve a greater proportion of weight lost corresponds to fat.
Also, if you include exercise in your routine will not only keep your muscle tissue, also going to raise your resting metabolic rate during the 10 to 15 hours after your workout. Do not forget: the more muscle you have, the faster your metabolism and you will lose weight easier.
So, to stay with a “body ten”, you might combine two types of training: Aerobic Toning and high intensity.
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.
Tags: Aerobic Toning, exercising muscle, lose fat, muscle tissue, training program, Weight Lost
