It's important to choose the type of activity that is closest to you so you'll still go to practice even when you're feeling down. Also it's important to pick the intensity that is not too easy for you. After all, the real results are coming from a bit stronger intensity. Obesity, according to the World Health Organization, is among the three factors that accelerate the aging process next to the smoking and sitting. And yet we don't think about aging and about the confirmed scientific fact that obesity leads to cardiovascular diseases. Most of us still identify overweight only with the appearance and a feeling of how we look in our favorite pants.
What do we need to stimulate fat burning?
Accelerating basal metabolism - "basal metabolism" is a daily consumption of calories at rest (functioning of internal organs, maintaining body temperature, maintaining muscle tension at rest). People with fast metabolism during equal daily movements spend a few hundred calories more than a person with slow metabolism. To accelerate the basal metabolism through exercising you must choose the most functional activity and that is the one that focuses on interval training, i.e. exercise alternating high and low intensity, that attracts more fatty enzymes out of the cells.
Intensive exercise program - to lose excess calories you need a bit stronger activity. In order to keep the body in zone of melting fat it's necessary to bring the pulse to about 65% of the maximum heart rate (swimming, biking, jogging ...). Maximum heart rate is 220 beats per minute (bpm) minus the number of years. After such aerobic workout your metabolism stays accelerated for a while and then the body burns fat intensively for several hours.
Conscious exercise - you should know that the more muscles you activate in your body the more calories you burn. Therefore, while doing the exercises for the abdominal muscles, hold your arms, legs and butt muscles active and firm. More active muscles means higher calorie consumption during training.
Walk a lot – do we really have to walk a lot? Yes! Walking prevents body to reduce basic energy consumption, to switch metabolism to economic drive and to simply burn fewer calories. Walking speed should not exceed 6.5 km / h, about 140 steps per minute.
Protein enhances fat burning - you must supply your body with pure protein (fat-free-protein) so that during training you wouldn't lose muscle mass but burn fat instead.
Here is a list that denotes the consumption of calories during specific physical activity for a period of 60 minutes for a person that weighs about 60 kg:
For a long time it was believed that it's impossible to lose weight because your body constantly seeks it's old weight ("set-point") but today it is known that if you do some activities and maintain the new weight for 3-6 months your body will accept the new set-point.
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