How to reduce fat and maintain muscle mass
The reason for this article is to provide truthful information to reduce fat, maintain high energy levels and maintain muscle mass and shape. There are hundreds of different diets and ways of reducing fat, this article is not intended to be a miracle diet or an elaborate system, but give a realistic, healthy and effective way for understanding why and how of everything. If you have an inordinate hurry to lose weight, 10 pounds in two weeks and are looking for a diet pill or a miracle, stop reading, our goal is different.
The objective is to reduce fat, maintain weight, muscle tone and shape your body, so progressive, healthy and effective.
This article is a short guide of tips to help you change some things in your daily routine to achieve a goal, in this case off the excess fat you do not like, and improve your aesthetic shaping your body.
To accomplish this task you need some information and attitudes to be adopted as a target, be open to change and a certain amount of patience and perseverance, but I assure you that if you understand and capture these ideas, the results are guaranteed.
To help us achieve this, we will talk about supplements that will make the task easier, more effective and speed up the process.
Finally although you have probably heard from your coach or gym monitor, the base are: exercise, nutrition and supplements, you will continue reading as it is not so difficult.
Psychological aspects
Although at first glance seem unimportant, it is essential to be clear in what you want to get, and that this could change a little bit your food, exercise and type of supplementation.
After having a clear objective to go make changes that you described below but not too extreme, avoid the psychological stress produced by such diets that are too strict.
It is preferable that the reduction of fat is slower and progressive, but that diet is bearable; it would ensure the power stand without food stress and longer without getting bored.
To change the eating habits little by little we must be willing to introduce change and willingness to do so, only then this will result.
After many years advising builders and athletes on nutrition and supplementation, we realize that they have done first is because they have decided to make changes and second, have a strong motivation.
If you are a person who excites and motivates you to change your physical much as you want, more muscular, more defined or more molding, whatever your passion, you really give a strong measure of willingness to doing so, you've found your motivation.
The next step is to actually do it, so we must make a decision, we should not postpone it for next month or next week, should start to move in that direction now. This is the secret of many athletes who have achieved great changes in their physical: Purpose, Motivation and Decision.
Please be assured that you too have the ability to make big improvements in what relates to your physical, without any exception. You have to put your hand: motivation, desire for change, decision, and information on training, nutrition and supplementation to reduce fat and preserve muscle mass in an effective and quick way.
You have to try to put a little creativity when preparing your meal combinations that improve the taste of foods, some dietary cookbooks will give you great ideas for this. This is another important factor, do not to relinquish the flavors.
You'll see that when you meet the targets, you will have an experience that will bring positive changes in many aspects of your life.
Nutrition
Nutrition is the key to success in our aim to reduce fat and shape our muscle mass. These are some of the changes in eating habits can help you:
1. Prepare five or six meals a day:
Increasing the number of meals per day will allow us to obtain all the necessary nutrients and will help us to control the appetite. Five or six meals a day are required to have high energy levels also have the metabolism, in contrast to 2 or 3 meals a day increases very copious formation of fat.
2 .- Avoid empty calories:
Those are foods that do not provide necessary nutrients and produce fat like sugars, sugary drinks, pastries, etc.
3 .- Eat raw vegetables and whole grains:
Raw vegetables also provide fiber and many important minerals and vitamins. Wherever possible, use food, they are lower glycemic index foods and you are less prone to becoming fat.
Fiber-containing foods and vegetables in part prevent the absorption of fat and cholesterol and cleanse the bowel. It is a good idea to combine with vegetables and protein foods such as chicken, turkey or lean meats.
With a higher glycemic indexm greater tendency to become fat. According to the research institute in Washington, foods high glycemic index stimulate the excessive release of insulin and store more fat.
Advice given by the institute for research on the glycemic carbohydrate consumption to reduce the formation of fat and fall in blood glucose are:
- Eating every 3-4 hours.
- At each meal include foods that contain carbohydrates and protein.
- Abolish foods with high glycemic index.
- Take a B complex supplement each day.
- Include 800 mcg. of chromium per day in divided doses.
- Take a multivitamin every day.
4.- Avoid foods high in fat:
Foods containing large amounts of fat such as fatty meats, cheese, whole milk and so on should be reduced with the exception of olive oil that gives essential fatty acids beneficial to health. Olive oil should be taken and virgin in salads and without heating.
5 .- Increase portion of proteins:
Increasing the amount of protein we consume should not report any problem, especially when we have an intense muscular effort increases our needs. Some foods that contain protein also contain fat and cholesterol and we must choose foods that are high in protein and low in fat.
6 .- Take a "break" once a week:
Make a meal you'll want once a week. That will remove the anxiety of eating fats during the week, one meal a week will not cause any problems in your program to reduce fat.
7 .- Do not take carbohydrates before training:
If you take them before training, body uses them instead of fats.
8.- Limit or remove carbohydrates from 6pm:
This simple change will accumulate much less fat from carbohydrates. Carbohydrates after mid-afternoon are more easily converted into fat and reduce the amount of fat you burn during the night.
9 .- Plan your diet:
You have to be aware that you must dedicate time and care in addition to your diet.
You must agree to buy food, prepare menus that are tasty and proper diet plan and more importantly do not resort to fast food.
Classification of foods
Foods rich in carbohydrates:
- Cereals (wheat, rye, oats, barley, millet, brown rice)
- Whole grain (bread, biscuits, oat biscuits, pancakes, etc.)
- Wheat germ
- Flakes for breakfast (no sugar, no salt)
- Rolled oats, wheat flakes, maize, muesli, etc.
- Pasta (spaghetti, macaroni, and other types of pasta)
- Legumes (peas, beans, lentils)
- Beer yeast
Fiber-rich foods:
- Asparagus
- Endive
- Lettuce
- Spinach
- Grains
- Pasta
- Rice
- Apples
- Pineapple
Protein-rich food:
- Semi-skimmed milk and skimmed milk products
- Yogurt, cheese and low fat cheese
- Curd
- Lean meat (beef, veal)
- Poultry (chicken, turkey)
- Fish (cod, flounder, trout, mackerel and pollack, rich in polyunsaturated fatty acids)
- Seafood (lobster, crab, oysters, mussels)
- Egg white and not yolk, which is rich in fat and cholesterol.
- Soya and brewer's yeast.
Diet Example
An example of food to continue to reduce fat might be the following, bearing in mind that each person has to have a diet tailored to their needs, habits, tastes and preferences, schedules, amount of daily exercise, job type and metabolism.
BREAKFAST: 6 or 7 egg whites with mushrooms and a little pepper. 50 or 70 gr. of cooked whole grains or skimmed milk.
LUNCH: wheat bread with 80 to 100 gr. of stiff turkey (breast) or stirred whey protein with water and rolled oats.
FOOD: mixed salad with a little oil and vinegar. 100 gr. To 150 gr. integral pasta, rice or vegetables. 200 to 300 gr. chicken breast, turkey or lean meat, rabbit with mushrooms or vegetables. 125 gr. Of yogurt.
SNACK: 50 gr. Of cereal boiled with a natural skimming yogurt.
DINNER: Salad Tomatoes stuffed with tuna in water. 3 egg whites and 200 gr. white fish or 8 clear eggplants.
This diet is one example and should be in amounts and schedules for each person.
Nutritional information on the diet
Protein: 279 gr.
Carbohydrates: 285 gr.
Fat: 49 gr.
Calories: 2740 Cal
Fiber: 24 gr.
Cholesterol: 352 gr.
Mineral phosphorus: 2424 mg.
Magnesium: 889 mg.
Calcium: 1125 mg.
Iron: 16 mg.
Zinc: 33 mg.
Sool: 1,089 mg.
Potassium: 5905 mg.
Vitamin C: 324 mg.
Vitamin B: 4 mg.
Vitamin B2: 4 mg.
Vitamin PP: 69 mg.
Vitamin B6: 4 mg.
Vitamin A: 1 mg.
Vitamin O: O mg.
Vitamin E: 2 mg.
Folic Acid: 668 mg.
vitamin B'2: 24 mg.
Poly-Saturated fat: 8 gr.
Monounsaturated fat: 17 gr.
Saturated fat: 16 gr.
Unsaturated fat: 26 gr.
Supplementation
Supplementation that can be found in the market to reduce fat and weight is very extensive. Here e discusses some of the supplements that in my experience and scientific evidence can have an effect and help you burn or reduce fat without any side effect.
We believe that reducing weight is not valid at the expense of health and assure that you can reduce fat more quickly and effectively with some supplements that are completely harmless to health.
Some of the supplements that I mentioned here have served and serve to lose weight and help maintain muscle mass to many sportsmen who have contributed their experiences.
At the end of this section you will find a table of optimal combinations of supplements, dosage, form-making, supplements, etc. for specific cases to achieve the greatest possible effectiveness.
L-Carnitine
L-Carnitine is a supplement widely used by athletes, which has scientific views, as there are studies that say that it has no effect and help change. We must also say that the methodology used and the protocol type of studies has been criticized by some who claimed that doctors were not looking in the right direction and that was why it seemed that they had not results. L-carnitine can help in our plan to reduce fat and then I tell which is which and how to take to succeed.
L-Carnitine is a biomolecule that makes our own body and that is a derivative of hydroxybutyric acid. In the lipid metabolism, L-Carnitine is a substance that acts as a carrier for the catabolism of fats, helps transport fatty acids to the mitochondria where they are used as fuel to provide energy.
As discussed in previous, hypoglycemia increase glycogen levels, growth hormone and epinephrine. This situation leads to an increase in hormonal production of free fatty acids and ketones and therefore the protein catabolism of skeletal muscle.
L-Carnitine in the form of carnitine supplementation increases plasma and liver and can lead to increased production of ketones, as well as the utilization of free fatty acids and an increase in the removal of adipose tissue. For what may be a good supplement to increase the proportion of fat loss preserving muscle mass. It is important to note that a low rate or lack of L-carnitine cannot use fatty acids as fuel muscles.
Studies on L-Carnitine confirmed a larger amount of fatty acids entering the mitochondria to be burned and therefore are used as energy source in the efforts of resistance. (2)
To maximize the effects of L-Carnitine, 1000 mg should be taken, approximately 60 minutes before aerobic exercise on an empty stomach if possible, two doses of 500 mg. L-Carnitine can be taken during the day before meals.
Supplementing with L-Carnitine for a month and at least one week rest before returning to start.
L-Carnitine can be used much if taken in conjunction with Choline, Pantothenic Acid and Vitamin C (3) that reduce their excretion by 75%.
Lipotropic
The lipotropic are substances that prevent the accumulation of fat and help to emulsify fats so that they are more easily transported in the blood.
The lipotropic substances that are considered are: Choline, Betaine, Inositol, L-Methionine and Lipase.
The lipotropic also have an important role in hepatic and in some cases there has been a greater reduction of fat in the liver who had very full of toxins.
Generally it works well in cases where there is excessive accumulation of fat by helping to emulsify fats to be transported by blood and they are burned, so long as there is demand for energy that is required.
Those athletes who diet and exercise to reduce fat will be advantaged in terms of quantity and speed of use of fatty deposits if using lipotropic.
The correct dosage of the lipotropic ig located at the bottom of this section.
Hydro-citric acid
It is an active ingredient that is found in the extract of Garcinia Cambogia. It is considered an inhibitor of lipogenesis hampering the production of fat that is formed through the metabolism of carbohydrates and proteins.
Ultimately inhibits the synthesis of triglycerides and cholesterol formed a basic part of excess carbohydrates.
References
(1) C. Melby et. andalusia. "Effect of acute resistance exercise on Postexercise expenditure and resting metabolic rate" J. Appl. Physi.75.4 (93)
(2) Dragan N IG, Vasil, Georgescu, EREMIAN. "Studies concerning chornic and goes efeects of ¬ L carnitine in elite athletes." SPORTS POLYCLlNIC Bucharest, Romania.
(3) NUTR. Rep. inter.36. J.w: Daily and D.S. Sacha "Croline supplementation alters carnitine homeostasis in humans and guinea pigs" J. Nutr. 125:1938-1944 (4) ELSON M. MAAS, "Staying healthy with nutriton" Berkeley. california. Celestial Arts 187-190. ALAM KHAN et. andalusia. "insulin potentiating factor and chromium content of selected foods ans spices" Biologice trace elemnt Research 24 (90) 183-188
(5) RICHARD A. ANDERSON "New insights on the trace elements, chromium, copper and zinc, and exercise" Beltsville Human Nutrition Research Center. USA
(6) Y.S. AND S. Lewin NEELAKAN "acid Hidroxycitric the main acid in the fruit of the Garcinia Cambogia sr. Phyrochemistry 4 (619-625).
A, C. SULLlVAN J. AND TRISCARI H.E. SPIEGEL "Metabolic regulations as a control for lipid disorders. Influence of HCA on Experimentially and genetically induced in the rat Hypertriglicerdemia" Am.Journl of cli. Nutri.30, 5 (777-784).
R. Nageswara RAO AND K.K. JAKARIAH "Lipid lowering and antiobesity effects of acid hidroxycitric" Nutrition Research 8.2 (209-212)