Weight can be used for relatively easy. Then around the age of 40-45, suddenly seems to have a problem. It’s like your body Move backward: tight clothes, and weight loss methods are not reliable old job. Basically, this shift began at 20, when our metabolic rate-the number of calories we burn each day down 2% to 4% per decade. So, every decade we lose between five and seven pounds of muscle, which is replaced by fat! This is not only to continue and even accelerate the as we age, but burn fat calories in just 3 hours while muscle burns 14. The good news is that significant adjustments in diet and exercise, we can get our metabolism humming like it was when we went younger.
Our metabolism plays a major role in weight loss or weight gain . Basal metabolic rate or resting we made between 60% and 75% of the calories by using normal activities like breathing, pumping blood, and maintain body temperature. Digesting food uses another 10%, while the remaining 15% to 30% is spent on activities in every move we do. To increase the number of calories we burn each region, we need to eat and exercise more intelligent. While eating and exercise can be done in isolation, they work much better together. Everyone is different, so it must choose what your lifestyle, your own physical condition and athletic abilities.
First let’s talk about sports. There are two types of exercises: aerobic (the kind that makes you “breathless”) and anaerobic (not made you out of breath). Because you breathe more deeply aerobics, working lungs and accelerate your heart, are generally better at burning fat. Be activities such as walking, swimming, jogging, and cycling. Anaerobic training will include activities such as weightlifting. While anaerobic exercise does not burn fat as quickly as aerobics No, it is more effective in speeding up the metabolism and has the added benefit of burning more calories even when you are at rest. To build muscle and not just fat loss, weight lifting would be a proper exercise. To reduce the fat, walking, running, and swimming should be enough. If you are not used to exercise regularly, try not to do too much and too fast to avoid injury, then gradually increase the volume. Create opportunities to improve practice.
Park your car further away or get off the bus or train one or two stops early and walk. Choose the stairs over the elevator or get off early and walk up a flight or more. Replace snack break with the kind of practice that does not have to be difficult, just need to make your choice moving.Food also important. Avoid skipping meals, that can take you to the party. After three small meals and two snacks every day to work for many people. Skipping meals often can cause your body to go into preservation mode, which makes it more likely to store calories as fat rather than burn it. By eating smaller meals, you can spread out the same amount of calories while providing your body with the flow of nutrients. This will help to avoid dips and spikes insulin and blood sugar levels, which can cause you to become drowsy or ravenous.What is a very good choice of food? Lean meat (turkey, chicken, steak) in a three or four ounce servings, eggs, grilled or raw vegetables, and snacks like apple slices with peanut butter or hummus with sliced ??cucumbers little good choice.
Avoid processed foods, which tend to keep the width of the extensive digestive tract and cause fat storage. Lots of raw vegetables such as carrots, asparagus, cauliflower, lettuce, green beans, etc., requires more calories to process than it contains, so that it becomes negative calorie foods. Chewing your food to give your stomach time to register that it is satisfied and helps prevent overeating. It also helps digestion. Also drink lots of water, staying hydrated is an important part of maintaining your health. The coffee and tea are OK, but stay away from sugar-laden, high calorie drinks.With tips, you can set yourself on the road to better health while reducing fat and increase muscle in your body. As always, it is wise to check with your physician before starting a new exercise routine or eating.