How can we reduce our fat
How To Most Effectively Burn Fat
Our body can be compared to an engine. He needs energy to run. And he gets this from the food we eat every day. A lot comes together over time. We eat a total of 30,000 kilograms in our life. The body converts food or kilocalories (kcal) into energy so that our heart beats, our legs run or our brain works.
However, our body has one habit: it stores the energy that it does not use. And that is noticeable in our body. The body converts the excess energy into fat, which is stored in our fat tissues. And it is not that easy to get rid of this excess energy. Or is it? In theory at least it sounds simple: When the body uses more energy than it consumes in the form of food, it is forced to go to the fat reserves. But if we just eat less and force a calorie deficit, it will not have the desired fat loss. The most effective method for burning fat is: exercise. Because this is the best way to increase energy consumption.
Consume more energy than you take in
To lose a pound of body fat, it takes roughly 3500 calories to burn. Without the body taking in this energy again in the form of food. And this goal is not so unrealistic, because even without physical activity, people burn thousands of calories a day. A 75-pound man, for example, already has around 3,000 calories a day, even if he hardly does anything. In addition to the normal basal metabolic rate of around 1800 calories, there is a performance metabolism of around 1200 calories during low physical activity (16 hours) and normal sleep (8 hours). For a woman weighing 65 kilos, the daily turnover is 2400 calories. (Unfortunately, these values cannot be taken as absolute values, as they are composed individually for each person. However, they should serve as a guide). If you set yourself the goal of losing a pound of fat within 14 days, you could now, for example, create a calorie deficit of "250 minus calories" per day.
Fasting alone does not help
However, anyone who tries to achieve this deficit through a radical diet such as the Fdh diet (eat-the-half diet) will unfortunately be disappointed. Because in this situation, the body unfortunately does not fall back on the fat cells, but mainly feeds on our muscle cells. The body now gets its energy mainly from the proteins. And when we eat normally again after 14 days, we will quickly have the pounds back on our bodies.
Better to run
The better alternatives to a radical diet are exercise and exercise. Our 75-kilo man from the first example consumes around 300 calories in half an hour of jogging. And that at a relatively leisurely pace of around 8 km / h. This increases his metabolism and daily energy consumption to around 3300 calories. And this time the body taps into the fatty tissue. Anyone who manages to run for 60 minutes on six days within 14 days could create an additional deficit of 3600 calories. And the excess pound of body fat would have melted away. Sure, every beginning is difficult when it comes to fat loss: Especially beginners shouldn't make 60 minutes their daily goal straight away. Slow endurance runs are recommended for them at first. So the beginners can get used to the new load. The first few runs should alternate between 20 and 40 minutes. Intermittent walking breaks are also allowed. It is important that the body slowly gets used to the fact that it will have to use its energy reserves more frequently in the future.
The heavier the load, the more energy the body needs
If you already have a little more experience in running, you should include tempo runs in your training plan. Because you don't have to run for 30 minutes to lose fat. The body consumes body fat in the first few minutes. Ultimately, however, it comes down to the amount of calories burned during training. And there, more intensive loads are more effective.
The 75-kilo man from the first example burns around 300 calories when running at 8 km / h. If he runs the same time at 12 km / h, there are already 469 calories. And if he were to run at 16 km / h, it would be 675 calories. Beginner runners shouldn't necessarily load themselves at these extreme speeds in every unit at the beginning. But a brisk run of 20 minutes a week could make the calorie balance look more positive. The pace should be chosen so that it almost makes the runner out of breath.
For the experienced: tempo change runs
A particularly effective method are tempo change runs. These are only recommended for experienced runners. The session begins with a five-minute, slow break-in. Then the pace is increased to 85 to 95 percent of the maximum load for three to five minutes. After a five-minute recovery break in the slow endurance run, the next exercise unit follows. A total of about eight to ten pace change runs should come together.
The special thing about this method: Due to the intensive load, the training brings with it an afterburn effect. The body makes use of the energy store even during the break after training. And now it is mainly the fat cells that are being tapped. The body now burns up to 200 additional calories per hour, and this afterburn effect can sometimes last for up to 90 minutes.
Don't forget: strength training
For a long time, strength training was neglected. But it shows: Those who regularly train their muscles and work on muscle building also increase their calorie consumption. And that's not just because of the 115 calories consumed in half an hour of strength training. Because the more muscles the body has, the more energy it uses. Even if he doesn't do anything. Because muscles - like the heart, kidneys or lungs - need energy even when they are at rest. And it is precisely at these moments that they fall back on the fat cells. Of course, in addition to exercise, you also need to have a conscious diet to lose weight. Try to become aware of this. You know the biggest fatteners yourself. Try to ban calorie bombs such as ice cream, ready-made pizzas and chocolate from your menu. This measure alone, together with more exercise, can have a positive effect on body weight.
It is also useful to combine short runs with a dumbbell or to use the Tabata interval training. The Tabata combines short sprints with various strength exercises. A workout that makes the calories tumble and thus also the fat.
All tips in the quick video:
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