If you exercise regularly but you cannot reduce the fat, you must be doing something wrong. Browse our tips now and speed up your fat burning! You've been going to the hall for months, attending group exercises, spinning classes, maybe even running two days a week. You sweat a lot, your condition is good, but you can't get rid of the stubborn fat layer on those muscles! It is very important to have a low fat body, especially the low fat ratio. So what do you have to do to get rid of this fat layer?
Mistakes You Know Right In Reducing Fat
First, let's see how we lose weight while doing sports. When weight is lost, 84% of this is mixed with carbon dioxide and the rest as water. In other words, an overwhelming majority of the weight you lose is being thrown away with the breath you give your body. In a sense, the more you breathe in unit time, the more weight you lose. You know that the cardion increases the heartbeat and the breathing. Then you can reduce the calories you take, and if you increase your cardiogram, you can think that you can burn your fat faster, right?
Not exactly! It is an indisputable fact that cardio training is necessary and beneficial to decrease the fat ratio and increase the definite. But excessive cardio can have the opposite effect and catabolic effect on the body. In other words, it can cause muscle destruction. Muscle loss is the last thing we want! Because our body is moving and working with muscles.
When you experience muscle loss, the muscles you obtain as a result of long efforts evaporate and the force decreases, the density of the bones decreases and the risk of fracture increases by increasing delirium, the metabolism slows down and the weight gain becomes harder.
Excessive cardio - especially if the form is distorted - can lead to muscle and joint pain and injury. Excessive training (pinging) due to energies, weakness and even negative changes in the mood can be seen.
In particular, frequent long runs may lead to an increase in the level of cortisol (stress hormone) and thus to a weakening of the immune system. This is why it is common for marathon runners to catch a cold or respiratory tract infection after the races. If you have similar problems, it may be a good idea to reduce cardio training if necessary.
How Much Cardio Should You Do?
There is no definitive answer to the question of how much cardio should be done. But in general, we can say that if you are not an athlete engaged in a similar sport with long-distance runners or endurance, cardio work does not need to exceed 60 minutes per day and 2-3 times per week. More than that, it could lead to your departure.
The end result is to improve the body composition, not to compete in a sport related to endurance. Therefore, 2 or 3 times a week, the cardio workout will make your day to keep high metabolism and fat burning will continue. Yes, your cardio is both very important and necessary but we would like to say that the way you need to change your body composition is different.
4 Tips to Reduce Fat Rate
So what do you have to do to keep lowering fat? We're giving you four tips!
Make changes to the cardio workout routine:
With regular cardio training, begin to do the HIIT (High Intensity Interval Training) trainings, which are generally shorter than the intensity of these training sessions. This approach will help you get better results by preventing your body from getting used to the exercises (preventing plateau effect). And of course, don't forget to consume enough protein and carbohydrates to balance the level of calories you spend on cardio work.
Add weight training to the training routine:
We also call it resistance work. It doesn't matter how many days it was. Each main muscle group (shoulder, chest, back, biceps, triceps, leg and abdomen) should be operated at least once a week. Each weight training should last between 45 and 60 minutes. You will be able to maintain and increase muscle mass by working out weight. And what's the use of it? As we mentioned before, muscle tissue needs a functioning tissue and energy. In other words, the more the muscle mass, the more energy these tissues will require, the faster the metabolism and fat burning will increase. More importantly, these muscle tissues give the body an aesthetic and tight appearance. So you have to do weight training to get to the body you want, do not forget it.
Review sleep and stress levels:
They try to sleep 7 to 8 hours every night, and the source of stress comes out of life. This is a condition for body repair and cell renewal.
Control the calories you spend and consume:
You can learn how many calories you have on food. Myfitnesspal or a similar application will also work. If the goal is to reduce the body's fat, try to take about 400 calories less than the daily calories that will not change your body weight. This will allow you to lose fat regularly but not too fast.
Answer, Regular and Intelligent Exercise Program
To summarize, you can achieve a better body composition by doing cardio work for 2-3 days a week, weight training for 2-3 days as well as checking the calories you take. The key point here is regularity. Remember that more training doesn't mean you can always get better results. It will be much more useful to apply different types of training by following a wiser approach to achieve your goal.
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