Category Archives: FITNESS
LOSING BODY WEIGHT – combination physical activity and calories intake
Physical activity increases muscle tone, improves physical appearance, improves health, increases the consumption of fats influence, and many other functions positive for the organism. The combination of physical activities and carefully dosed calorie intake should become a way of your life, in order to consistently maintained their body weight. See how you can combine nutrition and physical activity in an effort to reduce or control weight.
When you combine these two things, you can eat more and still lose 0.9kg undivided if you calories deficit is 1000 kcal a day (the ratio between the entered and burned calories). 7000 kcal per week. The account is simple: 0,45 kg fat has 3,500 kcal, and 7000 kcal is 0.9 kg.
For example, if you have 9 kg overweight and belong to a group that has poor physical condition you should do: first reduce your daily intake calories for 500 kcal less and than begin the exersises.
9kg * 7777 kcal / kg = 70,000 kcal overweight
reduced daily food intake by 500 kcal, for 12 weeks you will lose 42,000 kcal
with one training a day and the average consumption of 350 kcal (30 min of exercise) per training, for 12 weeks you spend more 29,400 kcal
total consumption is then 71.400 kcal for 12 weeks, which is more than 9 kg desired
If you continue with active life and increase your daily consumption of calories through activity in more than 350 kcal departures daily, you will be able to eat what you want, and sometimes let yourself more than recommended. If you continue to avoid fatty foods and enhance physical activity, you will be able to actually eat whatever you want with no consequences for health and weight.
It is very important with this way of losing weight that you don’t losing nutrients, minerals, proteins and vitamins that could be lost with classical dieting. If you avoid meals to reduce your weight, your metabolism will slow down, and cholesterol levels will rise. With this combination you will also speeds up the metabolism, you will get good shape and raise your physical activity.
There is a way for 12 weeks to achieve your ideal body line for the upcoming summer.
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GUBLJENJE TELESNE TEŽINE KOMBINACIJOM FIZIČKE AKTIVNOSTI I UNOSOM KALORIJA
Fizicka aktivnost povecava tonus misica, poboljsava fizicki izgled, poboljsava zdravlje, povecava potrosnju masti, utice I na mnoge druge funkcije pozitivne za organizam. Kombinacija fizicke aktivosti i pazljivo doziranog kaloriskog unosa treba da postane nacin vaseg zivota, kako bi konstantno odrzavali svoju telesnu tezinu. Pogledajte kako mozete kombinovati ishranu i fizicku aktivnost u nastojanju da smanjite ili kontrolisete telesnu tezinu.
Kada kombinujete ove dve stvari, mozete jesti vise, a ipak izgubiti 0,9kg nedeljeno ako je vas kaloriski deficit 1000 kcal dnevno (odnos izmedju unetih i potrosenih kalorija), tj. 7000 kcal nedeljno. Racun je prost: 0,45 kg masti ima 3.500 kcal, pa 7000 kcal iznosi 0,9 kg.
Na primer ako imate 9 kg viska i spadate u grupu koja ima slabu fizicku kondiciju sta bi trebalo da preduzmete: Trbalo bi da smanjite svoj dnevni kaloriski unos za 500 kcal i da pocnete sa vezbanjem.
9kg * 7777 kcal/kg = 70.000 kcal prekomerne tezine
Smanjenim dnevnim unosom hrane za 500 kcal, za 12 nedelja cete izgubiti 42.000 kcal
Sa jednim treningom dnevno I prosecnom potrosnjom od 350 kcal ( 30 min vezbanja) po treningu, za 12 nedelja cete potrositi jos 29.400 kcal
Ukupna potrosnja je onda 71.400 kcal za 12 nedelja sto je I vise od 9 zeljenih kg.
Ako nastavite sa aktivnim zivotom I povecate dnevnu potrosnju kalorija kroz aktivnost na vise od 350 kcal dnevo, moci cete da se hranite onako kako zelite I da ponekad dopustite sebi I vise od preporucenog. Ako nastavite da izbegavate masnu hranu I pojacate fizicku aktivnost, moci cete zaista da jedete sta god pozelite bez posledica na zdravlje I telesnu tezinu.
Jako je bitna stvar sto ovim nacinom gubljenja kilograma ne gubimo hranljive materije, minerale, proteine, vitamine koji se mogu izgubiti sa klasicnim drzanjem dijeta. Ako izbegavate obroke da biste smanjili svoju tezinu, vas metabolizam ce se usporiti, a nivo holesterola ce rasti. Ovim ujedno ubrzavate metabolizam, sticete dobru kondiciju i podizete svoju fizicku aktivnost.
Eto nacina da za 12 nedelja postignete idealnu liniju za predstojece leto.
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HOW TO REMOVE FAT FROM CRITICAL AREA
Most people suffer from “regional” grease – deposits in certain parts of the body. Fat is deposited throughout the body but is most striking in certain areas. With these body parts most difficult to lose fat. These are problematic part.This problem areas are heavily influenced by hormonal status and determined by the type of hormone that is not secreted properly (not balanced).
One of the things that have lately quite speaking is the connection between fat on my stomach and hormones called cortisol (stress hormone). To put it simply – the higher the level of cortisol, you will probably have more fat on the stomach. This means that if you have a pretty fat on the stomach, it is reasonable to conclude that the cortisol levels increased with you. Excellent article on the mechanism of fat under the influence of cortisol.
High levels of cortisol is harmful for other reasons, but we will focus on the fact that because of cortisol are not so “little” just around the stomach.
Instead of just suffering from all these, the obvious solution is to try to reduce cortisol levels which will lead to a reduction of fat on my stomach. Reducing cortisol is not quite so simple. Perhaps you ever come across advertisements that offer you anti-cortisol pills. Even if they are effective (and are not), hormones such as cortisol can not be fooled by some little pills.
it’s pretty good principle is that you should use certain hormones that help regulate other. In essence, anti-hormones can you fight hormones. Science explores the hormone and how to interact with each other. As far as cortisol, one should not go beyond the growth hormone.
Growth hormone (HR) or Human Growth Hormone (HGH) is produced in the pituitary gland. Growth hormone is one of the most important factors in balancing, controlling cortisol. Simply put, the more growth hormone reduces the amount of cortisol.
In order to run the body to secrete HR.
You may have heard that certain exercises are very effective in stimulating the secretion of growth hormone. This is indirectly true.
Growth hormone is normally produced and released in response to something, and in the case of training, exercises, HR is released as a reaction to something called lactic acid.
Lactic acid is a byproduct of some chemical and metabolic processes that occur during exercise .
So, if you practice a certain way, you can create more lactic acid, which in turn stimulate increased secretion of growth hormone. The rush of growth hormone will affect the level of cortisol is not high. It would be helpful to get rid of stubborn fat on my stomach.
How do we do that? Lactic acid is produced during the most intensive exercise, but there is an unusual exercise that can produce more lactic acid than is generally possible with other types of exercise. This so-called “exercise lactic acid” consists in very slow raising of weight during training and their rapid descent.
The reason for this structure is that it is primarily lactic acid produced during the “concentric” or positive phase, phase in raising exercise, and not so much when the eccentric or negative phase, the descent phase of weight. In order to exploit this and create a more lactic acid, should strengthen the positive phase of our exercises.
Numerically it means that for each repetition weight lifting proceed for about 4-6 seconds than the normal speed of exercise, and then descend weight extremely quickly, but safely. For example, if you’re doing squats, descend quickly, and lifting very slowly. If you do exercise for chest on a bench, raise the dumbbells to your chest slowly and return them quickly.
Practicing with these extended concentric movements Ms create a tremendous amount of lactic acid, which will which will in turn stimulate your body to produce more growth hormone.The growth hormone will help you to sort out cortisol, and to help fight the fat on your stomach.
If all this still not enough training that causes the formation of lactic acid is an excellent method to lose fat, but you will lose the fat on all parts.
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