Eating
Keep Calories Deficit!
Simply put, your body needs a certain amount of calories a day so all organs and systems can function properly. This is your calorie balance. When you are in a calorie deficit, you take some of the calories from your calorie balance. In this way, nutrients in the body are depleted and it begins to deplete its own reserves (fats).
From here you can calculate your calorie balance, ie. the calories you need to take out about 300-400 calories to maintain a color deficiency.
When there are no body calories, there is no other way but to begin to lose weight. Keep in mind that more than 300-400 calories less than necessary can lead to serious health risks.
Avoid eating foods containing simple carbohydrates and confectionery. Eat quality food by providing you with the necessary calories of meat, fish, dairy products, nuts, fruits, and vegetables.
Your training
The most important thing for the training is to start running early on a stomach! It is best to run on stairs upwards with high intensity. Go down the stairs with normal walking to rest and climb them again with fast running. Running in the morning is a very popular practice among trainees who want to burn subcutaneous fat before a race or before going to sea.
The reason for the effect of this type of workout is glycogen - a major source of accumulated energy in the body. Once you are in a calorie deficit, this form of energy is depleted faster and the body is forced to use another source of energy - the fats. When you are hungry in the morning, the levels of the cholesterol hormone are high and its task is to break down certain tissues depending on other hormones.
After feeding, insulin levels rise and cortisol starts to attack muscles, but if you are hungry, blood levels of insulin are low and cortisol begins to break down fat as a source of energy. This is the main reason for the workout to be done in the morning and on fasting.
Run for about 15-20 minutes with high intensity or longer with lower intensity. Try to increase the duration of the workout over time and recalculate your calorie balance with weight loss until you reach the desired kilograms.
Follow these 2 simple rules and after a few weeks, you will notice visible results.
With this practice, it is possible to lose some muscle mass.
As time goes on, prolong the workout and increase the intensity.
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Linoleic acid belongs to the omega fatty acids group, which perform vital functions in the body and are necessary for optimal health and physical condition. The conjugated form of linoleic acid is also known as CLA. It is beneficial in numerous health conditions, including heart disease and cancer, and can reduce body fat. Certain foods contain CLA, and it can also be taken as a supplement.
Controlled study published in the December issue of the 2000 edition of the Journal of Nutrition, found that CLA reduces fat and preserves muscle tissue. According to the manager of the study, people who consumed CLA have fats decreased by nearly 3 kg, compared with the placebo group. The study concluded that approximately 3-4 grams of CLA per day is the level required to achieve positive effects on body fat.
Carnitine is a substance that helps the body to turn fat into energy. It is produced in the liver and kidneys and it is stored in the skeletal muscles, heart, brain, and sperm.Normally, the body can make all the carnitine it needs. Some people, however, may not have enough carnitine because their bodies cannot make enough or can’t transport it into tissues.
Carnitine has been proposed as a treatment for many conditions because it acts as an antioxidant. Antioxidants fight harmful free radicals, which damage cells and can neutralize them and may reduce or help prevent some of the damage they cause.
Carnitine is not an amino acid, but resembles its properties. L-Carnitine helps the body to produce energy through the transfer of fat from fat cells to the mitochondria where the fat is burned. This energy is used by muscle, heart and other tissues. This determines the importance of L-Carnitine for healthy cardiovascular condition.
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It is a rich source of bioflavonoids, plant antioxidants, which have properties to protect cells from harmful influences and can help slowing aging process. Green tea increases your energy in a good way, stops the absorption of carbohydrates and promotes healthy fat loss. It supports heart function and reduces the risk of developing cardiovascular disease.
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