Today we are going to show you how to burn these old fat.
These 5 tricks to burn fat are used by the vast majority of physio-bodybuilders when it comes to reducing their fat depending on the time they are in, so any of us who do the same, regardless of the type of sport you practice is going to have the same goal: to lose those pounds of accumulated fat of more than our body has.
As a rule a person burns about 40 calories per day per kilogram of their weight, if I put myself as an example it means that I need 3200 calories due to my 80 kilos of weight, if the days I do not train like 30 calories per kilo and those that I train it at 35 calories and it tells me that I will have to put in 2,400 calories and 2,800 calories respectively.
The simplest way to cut calories is to eliminate excess fat from the diet, (it should be between 15 and 25% of the total, no more) remove the butter, oils or fatty foods, the skin of the chicken, remove the yolks from the eggs, eat more lean meats, ... although you can leave the unsaturated fats (healthy) like salmon or nuts. These fats promote the absorption of vitamins, help create hormones and lower bad cholesterol.
In addition protein adds muscle (keep in mind that for that you have to do sport, only eat it does not work) and this what it does is increase the basal metabolism, which is nothing other than what burns our body simply by living. In addition, the body consumes more calories to process the protein than when it comes to processing carbohydrates or fats, so that simply burns more fat.
For all this if your diet has more protein, it will consume more fat, even when both diets contain the same amount of calories, hence in the first trick we emphasized that not always the math to eat fewer calories than those consume makes you lose fat, eating more protein but you target more calories than you burn, you lose more fat.
If you make weights you should eat 2 grams for each kilogram you weigh (although you should be for each kilogram of muscle you have for which you should measure the level of body fat), but eating between 1 and 1.5 grams per kilo is more than enough. You can do it by eating tuna, turkey or chicken breast, steaks, egg whites, protein powder or cottage cheese, lowering your fat intake to less than 20% of the total.
While you are not going to increase your metabolism at all, it is a good way to eat less at the end of the day, since by making more small meals the body has a feeling of being full longer and manages to perfectly control the feeling of hunger than with copious meals.
That yes in the end the important thing is the caloric total of the day, but this trick serves not to spend in that total and to be able to take a hypocaloric diet.
It is very important to lower your fat intake but it is important or even more important to try to reduce the hormones that accumulate fat and one way to control them is cutting carbohydrate intake, since when you eat them you release insulin, which is a hormone that prevents fat it decomposes and favors the one that accumulates.
This is where the glycemic index of foods comes in, which is in a simple way the amount of insulin released that a food causes when it is assimilated, and each carbohydrate has a different index, with more glycemic index plus insulin released, so it is more important to discard that type of carbohydrate because it is not good for burning fat that is our goal.
Now, what are these high glycemic index carbohydrates? White rice, potatoes, sweets, white bread, many cereals and cakes of any kind. And those with a low glycemic index? Whole grains, oats, sweet potatoes and legumes that should be what we eat in the case of using carbohydrates. Cutting half the amount of rice or pasta that you eat is also a good trick, if you used to throw two cups one, if you used to throw 100gr, throw 50gr.
In the previous point we talked about the importance of food having a low glycemic index because they release less insulin, but not only because a low glycemic index implies a slower digestion and therefore a slower assimilation. Refined carbohydrates are assimilated very fast raising insulin levels and therefore we must avoid them when we look for fat burning.
But there is a trick in case you go to eat for example a cup of cold cereals (normally of fast digestion) and it is to eat them with protein and small quantities of fat. So you have to drink that cup of cereal with a scrambled egg whites, a bit of cottage cheese or a tin of drained natural tuna.
In addition to combining carbohydrates with proteins there are vegetables that always slow down digestion such as broccoli, green salads, cauliflower or green beans, and although they are eaten with other carbohydrates, they make the general digestion slows down.
Early 5 tricks more.
These 5 tricks to burn fat are used by the vast majority of physio-bodybuilders when it comes to reducing their fat depending on the time they are in, so any of us who do the same, regardless of the type of sport you practice is going to have the same goal: to lose those pounds of accumulated fat of more than our body has.
Lower calories
Everybody has a general image that the less calories consumed and the more burned the fat is lowered, and yes, mainly the maths do not cheat, that is completely true, since when a calorie deficit is created the body has no other Use the fats to compensate. Without going into the particularities that we will later see in the other tricks this is the key regardless of any diet.As a rule a person burns about 40 calories per day per kilogram of their weight, if I put myself as an example it means that I need 3200 calories due to my 80 kilos of weight, if the days I do not train like 30 calories per kilo and those that I train it at 35 calories and it tells me that I will have to put in 2,400 calories and 2,800 calories respectively.
The simplest way to cut calories is to eliminate excess fat from the diet, (it should be between 15 and 25% of the total, no more) remove the butter, oils or fatty foods, the skin of the chicken, remove the yolks from the eggs, eat more lean meats, ... although you can leave the unsaturated fats (healthy) like salmon or nuts. These fats promote the absorption of vitamins, help create hormones and lower bad cholesterol.
Eat more protein
In this particularity is when the previous rule is not entirely correct since a calorie from the protein is not the same as a calorie from fat or one that comes from carbohydrates, since the one that comes from the protein feeds the muscles (fat does not) and excess carbohydrates accumulate as fat.In addition protein adds muscle (keep in mind that for that you have to do sport, only eat it does not work) and this what it does is increase the basal metabolism, which is nothing other than what burns our body simply by living. In addition, the body consumes more calories to process the protein than when it comes to processing carbohydrates or fats, so that simply burns more fat.
For all this if your diet has more protein, it will consume more fat, even when both diets contain the same amount of calories, hence in the first trick we emphasized that not always the math to eat fewer calories than those consume makes you lose fat, eating more protein but you target more calories than you burn, you lose more fat.
If you make weights you should eat 2 grams for each kilogram you weigh (although you should be for each kilogram of muscle you have for which you should measure the level of body fat), but eating between 1 and 1.5 grams per kilo is more than enough. You can do it by eating tuna, turkey or chicken breast, steaks, egg whites, protein powder or cottage cheese, lowering your fat intake to less than 20% of the total.
Eat more times a day
While you are not going to increase your metabolism at all, it is a good way to eat less at the end of the day, since by making more small meals the body has a feeling of being full longer and manages to perfectly control the feeling of hunger than with copious meals.
That yes in the end the important thing is the caloric total of the day, but this trick serves not to spend in that total and to be able to take a hypocaloric diet.
Lower carbohydrate intake
It is very important to lower your fat intake but it is important or even more important to try to reduce the hormones that accumulate fat and one way to control them is cutting carbohydrate intake, since when you eat them you release insulin, which is a hormone that prevents fat it decomposes and favors the one that accumulates.
This is where the glycemic index of foods comes in, which is in a simple way the amount of insulin released that a food causes when it is assimilated, and each carbohydrate has a different index, with more glycemic index plus insulin released, so it is more important to discard that type of carbohydrate because it is not good for burning fat that is our goal.
Now, what are these high glycemic index carbohydrates? White rice, potatoes, sweets, white bread, many cereals and cakes of any kind. And those with a low glycemic index? Whole grains, oats, sweet potatoes and legumes that should be what we eat in the case of using carbohydrates. Cutting half the amount of rice or pasta that you eat is also a good trick, if you used to throw two cups one, if you used to throw 100gr, throw 50gr.
Never eat carbohydrates without protein
In the previous point we talked about the importance of food having a low glycemic index because they release less insulin, but not only because a low glycemic index implies a slower digestion and therefore a slower assimilation. Refined carbohydrates are assimilated very fast raising insulin levels and therefore we must avoid them when we look for fat burning.
But there is a trick in case you go to eat for example a cup of cold cereals (normally of fast digestion) and it is to eat them with protein and small quantities of fat. So you have to drink that cup of cereal with a scrambled egg whites, a bit of cottage cheese or a tin of drained natural tuna.
In addition to combining carbohydrates with proteins there are vegetables that always slow down digestion such as broccoli, green salads, cauliflower or green beans, and although they are eaten with other carbohydrates, they make the general digestion slows down.
Early 5 tricks more.
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