Fitness : Best Ways To Accelerate Lose More Fat And Maintaining Muscle Mass.

The trick to getting laid is to boot fat while maintaining muscle. Luckily for you, there are some strategies used by bodybuilders to maintain muscle mass while accelerating the fat burning. Maintaining muscle mass is important not only for aesthetic, but also to prevent the metabolism does not decrease.


1. Increase The Fibers:

Fiber slows the digestion of carbohydrates and the speed they enter the bloodstream. When the speed decrease the digestion of carbohydrates, insulin levels decrease, which promotes fat burning. Studies show that a diet rich in fiber are associated with low levels of body fat when compared with diets low in fiber. If you have cut calories to lose weight and has not seen such a stagnation in the results, you could swap food with few fibers by other high-fiber (eg white rice for brown rice). You can include small portions of vegetables rich in fiber at every meal.

2. Use MCTs:

Medium chain triglycerides are fats that burn quickly in the body preventing muscle breakdown and assisting in providing energy in a cutting. Essentially MCTs provide high-quality energy and are not stored as fat, preventing the loss of muscle mass being burned preferably in place of muscle tissue.

The results of the MCT use? Your body will start turning fat into energy and MCTs will be burned in place of muscle mass or glycogen, resulting in less fat and more muscle mass over time.

3. Arginine And Leucine After Training:

Even in cutting, post workout meal should contain a decent amount of carbohydrates. Carbohydrates increase insulin levels, which paralyzes the action of catabolic hormones. The amino acids arginine and leucine also induce the increase of insulin. Add 2-4G arginine and leucine 3-4g post workout can help promote a greater anabolic response. The higher this response after training, more muscle you can maintain during the cutting.

4. Use Thermogenic in Days To Consume  More Carbohydrate:

Despite the carbohydrate consumption is highly controlled in cutting, is not a bad idea slightly increase the amount of carbs on days that you're really need them, such as in days is to train larger muscle groups such as legs or back. Thermogenic can be useful in these days. Stimulants can increase found in thermogenic fat burning generated by cutting by increasing the metabolic rate. Nothing better to use them preferably on days that carbohydrate consumption is greater.

5. The Diet Is a Higher Priority Than The Aerobic:

A bodybuilder granting greater attention to diet than to aerobic able to always maintain more muscle mass than the athlete who gives more attention to aerobic and less attention to diet. The more muscle mass you have and keep, the greater the speed of your metabolism. When it comes to cutting, limit aerobic sessions not exceeding 45 minutes. If you think you need to burn more calories rather than overdo aerobic, cutting carbohydrates and dietary fats.

6. Do Not Overdo, Beware Of Overtraining:

The biggest mistake anyone can make in a cutting is to overdo the training and end up doing more sets than necessary in order to burn more calories or something. Train others at the risk of overtrain increases cortisol levels, which is a highly catabolic hormone. Cortisol decreases testosterone, and this is the worst news you may have: you will become weak and small. Cortisol also causes the body to use more amino acids and muscle tissue as energy and still triggers your immune system. Affect the immune system is the key to paralyze the muscle mass gain.

7. Make Good Use Of Glutamine, Vitamin C And E:

The three can help the metabolism in the fight against cortisol. This nutrient trio may contain cortisol actions, which in turn will help maintain testosterone levels and muscle mass during cutting.

8. Omega-3 And CLA May Also Be Useful:

Surely we must reduce consumption of fats during the cutting, but there are two types of them that do just the opposite (Omega-3 and CLA). The omega-3 found in salmon and other foods and supplements, has the ability to redirect the fat to be used as energy rather than being stored in adipose tissue. A study shows that Omega-3 promotes nitrogen retention in catabolic situations. (Nitrogen is a common compound to proteins that scientists use as an indicator of muscle growth)

Such as omega-3, CLA may also be useful. This supplement can interfere with the action of some enzymes, decreasing the amount of fat stored in the body.

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5 Health Signs You Should Not Ignore .

Every day, our body experiences little aches and niggles, and we tend to ignore many of them in an effort to fulfill daily responsibilities such as work and family. However, the symptoms of many serious diseases start off as minor twinges, and sometimes it is important that we take a step back from our daily routine, analyze how long we have been suffering from an ailment, and decide whether to consult a doctor or not.  Many people put off going to see a doctor because they consider it highly inconvenient. Nevertheless, it is always a good idea to get checked out in order to avoid bigger problems in the future. Here is a look at 5 health signs you should not ignore!

1 – Persistent Coughing:

Coughing is a natural process which clears the respiratory tract of foreign particles and normal secretions. Everyone is susceptible to coughs from time to time, especially when exposed to air pollution, pollen, etc. However, if you have been coughing for over two weeks, and you haven’t been influenced by common causes like smoking, it could be a symptom of a greater problem including bronchitis, pneumonia, and in rare cases, lung cancer.


2- Sharp Pain in the Side:

If you have exerted your body after a long period of relative inactivity, there is a good chance that you will get muscle aches. However, if you have an intense pain in your right side, coupled with nausea and fever, you could have appendicitis. An ovarian cyst is also a possibility. In both cases, you will have to undergo immediate surgery. If the appendix is not removed, it could burst and infect other organs. A cyst could block the flow of blood to the ovary, and the doctor will have no option but to remove the entire organ.

3- Throbbing Tooth:

If you have a constant throbbing in your tooth, and get a sharp twinge of pain every time you eat something hot or cold, it could be because your tooth is rotting or has cracked, and consequently the nerve has become damaged. Unless it is patched up quickly, you might need to have the affected tooth extracted. The bacteria in the tooth could even get into your bloodstream and affect other parts of your body.


4-Always Feeling Full:

erent people are built differently, and every person has a different appetite when it comes to food. Some people feel full after eating very little, while others require second or third helpings. However, if you are constantly feeling full, even after not having much to eat, it could be a major problem.  Feeling satiated, coupled with weight loss or gain, fever, nausea, etc. could be a symptom of irritable bowel syndrome (IBS) or gastro-esophageal reflux disease. In extremely rare cases, it could even signal pancreatic cancer.

5 -Severe Headache:

If you are experiencing extreme headaches, it is probably a migraine. However, if it is not accompanied with other migraine-related symptoms, such as visual aura, extremely painful headaches could be a symptom of a brain aneurysm. These arterial clots are more common than one might think, and don’t make themselves known until the situation becomes serious. Smokers and people with a family history of aneurysms are more likely to get one than others. A brain aneurysm is extremely dangerous and emergency surgery is required to repair the damaged blood vessel.

4 Training Tips to Build Lean Muscle Mass.

Both men and women are interested in developing muscle tone. Muscles tone when your muscle fibers increase in size, which comes from consistent weight training. There are an appropriate number of sets and repetitions that you should complete for muscle toning. Those looking for more significant muscle mass should increase the number of sets for each exercise. In addition to the appropriate number of repetitions, there are additional muscle-toning factors you should be aware of when training.

1- Toning Muscle:

As you lift weights, you overload your muscles, causing them minor damage. As a result, they heal and adapt by increasing in size. Training for muscle toning is similar to training for muscle building, except you complete a fewer number of sets for toning. Assuming you’re interested in developing muscle definition but not building significant muscle mass, complete the lowest volume of a muscle-building, or hypertrophy, weightlifting program.

2- Sets and Repetitions:

Each exercise should be completed for two to three sets of six to 12 repetitions. Those interested in more significant muscle toning should complete three sets. To adequately overload your muscles and stimulate toning, complete two exercises for each major muscle group.



3- Importance of Training Frequency:

How often you lift weights makes a direct impact on your muscle-toning results. To tone muscles, you must lift at least twice per week. Ideally, allow two days of rest in between each session when working out two days per week. Lifting Mondays and Thursdays or Tuesdays and Fridays is ideal. For more significant muscle gains, train three days per week, allowing a day of rest in between each workout.

4- Using the Correct Weight:

Completing the appropriate number of repetitions for building lean muscle is only effective if you’re using the correct amount of weight for each exercise. Completing six to 12 repetitions with a weight too light will not produce enough of a stimulus to overload your muscles and produce muscle toning results. Adjust the weight you’re using for each exercise as necessary so that you’re always reaching a point of fatigue between six to 12 repetitions.

HOW TO BE YOUR OWN PERSONAL TRAINER.

Have you hired a personal trainer (PT)? Yes, personal trainer is promising excellent results in quick time. However, with a little effort, you can get optimum results use the services of a personal trainer, you know.


Here are the benefits of a personal trainer and you can do to get these benefits:

1- PT as a Regulator Of The Program .

Good PT will ask, "What are your goals, and how much time you want to achieve that goal?" They expect answers as much detail as possible, such as, "Want to lose weight by 5 kg in a month," or "Want to have a sixpack in three months. "From there they then draw up an exercise program to help you achieve your goals.

Now, ask the same questions yourself. What do you want to accomplish in the next three months? Please answer as precisely and clearly as possible, and write and stick in place that you can see every day. After that, do research on the best strategy to achieve your goals .

 2- PT as a Supervisor Movement

In weight training, proper execution of the movement is very important. If ignored, not only muscle building is not optimal, but you can be exposed to injury. PT task is to oversee your movement and correct if necessary. Most PT instead reject counting repetitions performed at random.

To be able to get the same benefits, you can research the right moves on the Internet. If you are a beginner, it is better to train the right moves but it uses light weights instead of the load is too heavy without regard to the correct execution. Gym with friends? You can ask them for help as a spotter (supervisor movement).

3- The Ultimate PT: Yourself

Optimal as any PT you work, they may not come back and adjust your diet at home. While proper nutrition is as important as exercise for the ideal body shape. Therefore, reduce the intake of fat in the diet and make sure to consume high-quality protein in sufficient quantities every day.

Best Ways For Women To Lose Body Fat Fast.

If you are a woman who wants to develop a firm, sculpted body, you must shed body fat and build lean muscle mass. Extra muscle tissue is necessary to obtain your desired appearance and keep your body burning calories while at rest. Along with resistance and aerobic training, women must pay attention to consuming a healthy diet to achieve fat loss and build strong muscle tissue.

1- Calories:

Before beginning any diet, you need to be a aware of certain numbers. Remember, 3,500 calories is equal to 1 lb of fat. To lose 1 lb. per week, you need to cut an average of 500 calories daily. The loss of 500 calories may be eliminated via diet, exercise or both. If you want to lose 2 lbs a week, 1,000 daily calories must be eliminated. It is best to keep a log of the foods you eat, as well as exercise intensity, length and frequency.

2- Aerobic Exercise:

Aerobic exercise is a must for women wanting to lose body fat. Swim, run, walk, bicycle or dance to elevate heart rate and burn calories. Try including interval training when engaging in aerobic activities. This is where you reach at least 80 to 90 percent of your heart rate maximum for two or three minutes, before sharply decreasing is for a similar amount of time. Sprint for a minute then walk for two. Swim for three minutes and slowly walk around the pools shallow end. These improve conditioning and burn body fat quickly. Aim for 30 to 60 minutes, at least 5 days a week.

3- Strength training:

Strength training must always be included in a weight loss program. Women tend to omit this type of training out of fear of gaining extra bulk, weight and potentially looking like a man. Women's bodies are not built to get huge, and lighter resistance with several repetitions is key to toning feminine muscles. You should address all major muscle groups during a minimum of two weekly strength training sessions. Allow one to two days of rest in between so muscles receive adequate rest and repair.

4- Meal Consumption:

Instead of traditional three square daily meals, slice them in half for six smaller meals every two to three hours. Each meal should consist of 200-300 calories, depending on your weight loss goals. Every meal should consist of a lean protein and complex carbohydrate to keep you satiated, curb cravings, stabilize blood sugar and keep your metabolism elevated all day.

How To Lose The Fat Around Your Stomach.

Kick these bad habits you probably don’t think twice about doing in order to get rid of your belly fat.

 1. Drinking diet soda

It’s calorie-free, but it still comes with a cost. New research published in the American Journal of Public Health suggests that diet soda drinkers take in more total calories throughout the day than those who skip the fizzy beverage. More specifically, overweight and obese adults who drink diet soda take in 88-194 more calories, on average, each day in comparison to adults who do not drink diet or regular soda.

2. Eating out too often

When eating out, zero in on certain words on a restaurant menu: Anything breaded, fried, crusted, smothered, or creamed will likely be higher in fat than something that is grilled, broiled, or sautéed. Cut down on the condiments and toppings as well—e.g., hold the mayo and don’t ask for extra cheese. Of course, these things are much easier to accomplish when eating at home.

3. Being lazy on weekends

Research from Northwestern University has linked staying up late and then sleeping in the next morning to weight gain. Study subjects who went to bed after midnight, woke up mid-morning, and ate their first meal of the day around noon consumed more calories a day, ate more fast food, and consumed fewer fruits and vegetables than those who routinely went to bed before midnight and woke up around 8 a.m. each morning. Bottom line: If your weekly routine has you going to bed relatively early each night and waking up early for work every morning, keep up with that routine on weekends.


4. Fighting stress with sugar

Put down that late afternoon candy bar—your judgement’s likely being clouded by your never-ending to-do list. A study from Harvard Medical School suggests that as stress increases cortisol levels in the body, it leads to cravings for sugary and fatty foods. Instead of hitting up the vending machine, reach for one of these smarter deskside snacks.

5. Sticking to steady-state cardio

A study published in the American College of Sports Medicine’s Health & Fitness Journal shows that high-intensity interval training (HIIT) burns more fat—abdominal fat in particular—than steady-state cardio routines (e.g., zoning out on the treadmill). Combining cardio and strength training, and switching between upper- and lower-body exercises, is an ideal way to keep your heart rate up and boost your body’s fat-burning potential.

 6. Smoking

According to a study published in the American Journal of Clinical Nutrition, smokers have larger waist circumferences than nonsmokers due to more abdominal fat and less muscle mass, which are direct effects of smoking. Do your lungs (and waist) a favor and drop the cancer sticks.