For a long time we thought the best way to burn fat was to perform aerobic exercises, however, a new mechanism involved in strength training also shows that lifting weights helps you lose body fat.

In the journal Cell Metabolism has published a study in Boston who said that when the muscle hypertrophy will reduce body mass and normalize many metabolic values that promote health.

The mechanism by which weight lifting helps you burn fat involves the type II muscle fibers, which contract, then the rate rapidly and are capable of lifting heavy loads for a limited time.

If these fibers are developed and muscle hypertrophy with strength training, you need to overexpress the gene encoding the protein Akt1.

This protein also contribute to the process of bodybuilding, involved in metabolic processes that reduce body fat by decreasing the size of fat cells and promote the metabolism of glucose and insulin.

The study found the effect of this protein in mice which were removed from the molecule and also losing muscle, animal fat, grease and lost protection by altering the levels of glucose and insulin.

The research enables us to discover the importance of training your muscles to gain health by reducing fat mass and its consequences in the body.

Therefore, the ideal that our body to function harmoniously and suffers no disease is to combine a healthy diet with training that includes not only aerobic but also anaerobic. Let’s not forget the weights to reduce body fat!

Already become public secret, fibers is food must consumed when want lose weight. But Do you understand how actually fiber worked undid fat?

Euphrates when combined with complex carbohydrates, both of which became the most powerful weapon in keeping insulin levels remain low after meals. If levels insulin within body increased, brain will ordered body alter foods we newly eat become fat.

When viewed from the type, consisting of two fibers, ie fibers dissolve in water and insoluble in water. water-soluble fiber, would bind fat from food is then excreted through feces. Whereas fibers insoluble underwater, must chewed longer so enough time for brain for sending signals satiated on gastric. This meant, we will compelled to not overeating because flavor satiety succeeded detained longer.

Hence during You middle undergoing process weight loss, oatmeal is recommendations most appropriate. Porridge wheat, slow digested by stomach hence reducing vices from insulin. Not only that, if diligently to make whole grains for breakfast then your metabolism will increase to 10%. “Meanwhile, skip breakfast, it slows down your metabolism and fishing store body fat in greater numbers.”

The key to this study, conducted at the University of Illinois, resides in the interactive effect that exercise has to unite with a protein-rich diet. “Both elements work together with greater efficiency, correcting body composition people lose more weight, but specifically fat, not muscle,” said Donald Layman, professor of food science and human nutrition, in that college.
A diet high in carbohydrates and low in protein reduces its effectiveness, according to Layman.

Forty-eight adult women participated in Layman’s study for four months. The members of a group followed a protein-rich diet designed to contain specific levels of leucine, one of the essential amino acids. The second group ate a diet that had higher amounts of carbohydrates.

Both groups ate the same number of calories, but the second substituted for foods rich in high quality protein such as meat, dairy, eggs and nuts, for foods high in carbohydrates such as bread, rice, cereal, pasta and potatoes.

Both diets are effectiv

e because, when you restrict calories, you lose weight. But people with high-protein diet lost more. Some experts see this as a clear metabolic advantage for protein-rich diet.

The study included two levels of exercise. One group was prescribed add walking to their habits. They walked two or three times a week, not exceeding 100 minutes of added exercise. Meanwhile, another group required to perform each week five walks and two 30-minute weightlifting sessions of 30 minutes. In both groups of dieters, the required exercise program helped preserve lean muscle tissue and lose fat. But in the group with high-protein diet and high exercise, Layman noted a statistically significant effect. This group lost more weight, and almost 100 percent of the loss was fat. In the group with high carbohydrate and intensive exercise, between 25 and 30 per cent of the weight lost was muscle.

Although this high-protein diet is successful in anyone, it seems even more effective for those with high triglyceride levels and excess weight concentrated in your abdomen, a combination of health problems known as Syndrome X.

The high-protein diet strikingly down triglycerides and had a statistically significant effect on trunk fat, both risk factors associated with heart disease. The exercise helped the people who did the diet to lose in the abdominal area a higher percentage of body fat.

Be active.

The best way to speed up your metabolism is to increase the amount of muscle you have. Make a mixture of aerobic and resistance exercises to get better results. And do not forget to stay active in your daily life too.

Eat less, but more often

At this point is much evidence that suggests that regular small meals throughout the day instead of one or two large meals a day help speed your metabolism. Surprisingly, much of the calories they consume during the day are used to digest food and absorb nutrients, as well as pray for various bodily functions necessary for health. Therefore, the more often eat, the more calories you burn.

That your meals are high in protein

To avoid losing muscle, and remove what really matters to us, which is to eliminate body fat, is important in all our meals include one serving of protein. Just make sure that they are low in fat. Some quality protein sources are lean cuts of meat, skinless chicken (especially the breast) and reduced fat dairy products or fat.

A bit of chili to your meals

Eating hot peppers or raise metabolism up to 50%. This is a trick of the old school, and is excellent for those who want to lose weight because they burn more calories and you can still enjoy your favorite foods.

A daily cup of green tea

There is ample evidence suggesting that green tea contains antioxidants that speed up metabolism

Finally, relax. Doing so will optimize the functions of our metabolic rate to 20%.

The human body is incredibly complex. Every second, millions of chemical reactions happen to good health. The body creates things: heat, muscle, protein, hair, nails, fat, bones. And also breaks things: food, stored fat, and so on. These processes, together with all the organs and systems, they need fuel to perform all these functions. And the energy the body uses comes from what we eat and drink in our diet. In short, food is human gasoline.

Understand how food is used, how to burn those calories, how nutrients are absorbed among other things is very important to learn how to lose weight and eventually control it. It is important to know how come our calories, and also as burning.

The digestive system helps to absorb the energy and nutrients from food. Carbohydrates, fats and proteins are digested differently, but any excess of these three nutrients are converted into body fat and adipose tissue.

The body follows a priority order to burn fuel. And the fuel comes from protein, carbohydrates and fats. However, the exact mix that our body uses depends on the circumstances (our physical activity, our last meal). There is a “priority” that dictates which fuel is burned first. The first is protein, then fat. In practice, however, typically burn a mixture of carbohydrates and fats, depending on the quantities of each meal. If we exercise immediately after meals primarily burn carbohydrates instead the more distant we are eating (and obviously depending on the type of exercise we do) will burn more body fat.

According to experts, if we can not burn all the fat you consume, the rest is accumulated as adipose tissue. This “ability to burn fat” is determined in part by the amount of insulin in our bloodstream (a factor that strongly influences insulin release is the glycolic index, which is a measure of the amount of insulin releasing carbohydrates) . When levels are low, primarily burn fat. When are high, we burn carbohydrates.