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How to Burn Fat? Accelerate Fat Burning!

"Every diet is doomed to failure"

No one said that, I say it. Ultimately, every diet will fail. The people I know at the beginning of the university, including myself, have had and still have weight problems at the end of college. In the same way, people who had a good physique and a good physique had a good physique when they graduated.

Even though we sometimes lose weight as people with weight problems, "diet" we have given back to the weight and we have always had weight problems so far. I'm sure you're in this group.

Then he must do something! We have no choice but to change the way we live and eat rather than diet. Moreover, we must make a difference with small changes gradually, not by frightening ourselves with radical changes and cooling them off. I've been researching this topic for a while, browsing many forums, reading many articles, and deciding to compile the most important things. First of all , it is important that you read and understand these two articles explaining the importance of glycemic index and how to burn fat by controlling insulin hormone .

Click below for more!



Since the most important thing is getting rid of fats, we can get rid of our fats in the long term by increasing the fat burning with small tips and nutritional changes, so we also have weight problems. The key word of each diet is ım fat burning ".

Of course we can diet and get rid of the excess weight that I am doing this right now, but then we need to maintain the weight lost, this little changes, accelerating the burning of fat passes.

First of all, let me give you the bad news! Unfortunately, there is no regional fat burning . Fat burning in our body is becoming general and going from all the fat cells. Regional exercise will only tighten that area, not fat!

The second bad news is that there is no "fat burning" product! So no natural product essentially burns fat as the first purpose. The basic principle of fat burning is "increasing the metabolic rate".

There are two basic ways to increase metabolic rate. These two paths are ways that work alone, but work together when they are together;


Cardio
Nutrition


Cardio (Kardi yo) - How to do it?



When it comes to Cardio, the first thing that comes to mind is running, cycling, elliptical equipment, swimming. This type of activities that burn you calories, water and metabolic rate that allows you to throw away activities. The most important feature and beauty of the cardio at that moment when you burn calories, water, as you do with the cardio exercise, your body's metabolism rate will increase, after the end of sports in the following hours you will burn more calories and fat.

It is perhaps the most important element of the diet, fat burning is indispensable cardio exercises. You cannot go a long way in fat burning unless proper nutrition is supported by cardio. If you want, you can run in the gym, ride a bike, swim if you want, and you can walk and run fast in the morning outdoors. Now that the summer is over and the weather cools, gym membership may be best for you :)

But the main question, how should we do cardio exercise ? Those who are interested in sports have heard and apply HIIT (High Intensity Interval Training) tactic. Although not certain, many opinions and scientific articles say that cardio exercises performed with HIIT lead to more fat burning and more calorie burning in the long term. What kind of technique is this? For example, if we are going to run for 20 minutes, we must take 100 meters outrun 5 times in the remaining 17 minutes after 3 minutes of warming. For those who are on the treadmill, for example, the first 10 minutes walk at 6.0 km / h, then at 12 km / h for 1 minute, then 2-3 minutes at 7.0 km / h with a fast walking pace and then 1 km / h for 1 minute. sprint How many you will do in this way depends, of course, on your strength, fitness, and limits. In other words, the aim is to increase the pulse rate, then to lower the rest and then raise again. In this way, we will increase the metabolic rate more and improve our condition better. When you first start doing sports, don't tire yourself out and don't cripple you, you will sit down with the HIIT technique. You can apply this logic in running while cycling, swimming or riding on an elliptical bike.

If you have a chance to measure your heart rate during cardio exercise, it is beneficial to have a healthier cardio, without losing muscle and for a more appropriate cardio for fat burning.

You can calculate the maximum pulse rate with the following formula;

Max. Pulse = 220 - Your age + 10.

Try not to exceed 70% of your maximum pulse in order to make sports longer and more comfortable and to accelerate fat burning. If you pass this pulse during your launches, you can also reduce your speed or time. Over time, you can adjust your speed and time, or increase the incline if you are on a treadmill or elliptical bike.

Nutrition - How to Eat?

Of course your goal is to lose weight! Pizza, hamburger v. If you eat, forget this job :) Especially because we will combine our diet with our food list should be mainly protein. What is protein? Meat, eggs, poultry products, cheese and dairy products may come to your mind .. Vegetables, peanut butter also contains protein, but our most useful animal protein, not vegetable protein. Proteins will not only make you lose muscle, they will keep you more full and lean protein digestion will spend 5% more calories on your body.

First trick is breakfast ! What did we say? The basis of fat burning is to accelerate metabolism. If we pass the breakfast without eating it, the body will slow down the metabolism in case I'm starving and I'm going to stay, and it's likely that this food will turn into fat in the afternoon! Therefore, one of the most golden rules of fat burning is to have breakfast in the morning. Of course, not all of us have a chance to have a healthy breakfast table! That's why you'll eat protein milk with plain cornflakes, muesli, oatmeal cut out for breakfast. They will keep you satiated with the high fiber rates they contain, will not disturb your sugar balance and will help you not to gain weight with low calories.


The second trick is Dinner! If we are going to eat heavy meals, this must be between morning and evening. Our dinner should be as light as we can and it should consist of vegetables and fruits. Although most dietitians do not eat anything after 6, this rule is a very difficult rule to apply when considering the Turkish family structure. Do not eat after 20:00 at least and eat fruit and snacks at the latest 2 hours before bedtime.

The third trick is junk food and sodas! Especially if you like someone who likes junk food and sodas a lot, you're in trouble. We need to gradually remove them from our lives, but rather reduce them. So why? The most important element that prevents fat burning in our body and even stores fat is the fluctuations in our sugar level. If I explain it in a very simple language, fatty foods such as hamburgers, sweet drinks such as cola, products containing plenty of fat and sugar such as junk food, as soon as we take them to our blood sugar ceiling and then the body will reduce this blood sugar quickly. Since all of this is in a very short time, as soon as the blood sugar drops, we get hungry again and want to eat them again. This is a difficult-to-go cycle, fat burning is prevented and weight gain cycle!
Vegetables, protein-weighted foods, meats when we eat sugar levels will rise in a balanced way, will decrease in longer time, will send an order that will lead to body fat storage and will take longer to get hungry.
That's why we should not be fooled by these products, no matter how low in calories or fat. Light products such as Coca Cola Zero that we drink without sugar contain artificial sugar and make this fluctuation worse.
Moreover, most of them contain a serious carcinogenic substance called "aspartame".

In addition to this trick, eating too much tatlı sweet ve and tuzlu salty (foods (which requires a very small amount) will cause the body to retain water and cause temporary swelling . If we start a very heavy diet when we start the first diet will lose 1-2 pounds immediately and then stops that weight loss. In fact, this is 1-2 pounds, the water we throw from the body, not the fat burned, and so we think we give back immediately to the weight.

If we manage to apply these 3 tips slowly, it is time for feeding tips.

Which nutrients help to increase fat metabolism rate?

First of all, I think that we all understand that we should never starve the body, and eat low-calorie, low-fat, healthy foods with snacks. What should we do now? Many natural and tasty foods surprisingly increase our metabolic rate. We need to start this by integrating them into our lives!

Green Tea - Natural Miracle ..


One of the many miracles that nature offers us is Green Tea. It tastes good, there are endless benefits. Hold the cancer cells, until the blood pressure. I'm not going to mention these here, but I'll touch on the benefits that are relevant to our topic. Thanks to its content, Green Tea helps to burn fat by increasing our body's metabolic rate, and it is also very useful for water discharge because it is diuretic. I can say green tea indispensable for my diets and my life. 1 cup on an empty stomach in the morning, 1 cup of lying in the evening and 1 cup of green tea during the day and we can see this beautiful effect in a very short time if we consume a sip of hot and sip.

I recommend Çaykur's Plain Green Tea for brewing rather than green tea. You get the best benefit from it. If it sounds difficult to brew, the best and quickest method you can use for this is the french press.

Cinnamon - Adds Flavor to Green Tea



If you take tar cinnamon bark yanında next to your green tea and throw it into the green tea you have brewed in a french press or teapot, you will better maintain your sugar balance and be less affected by the fluctuations mentioned. Moreover, cinnamon is known for closing the appetite and reducing the conversion from food to fat through sugar balancing. Naturally, it must be one of the sine qua non of your diet.

Hot Pepper - Burns fats bitterly


The substance called capsaicin, which is also contained in hot pepper, increases the metabolic rate significantly (around 20-25% as far as I know) and facilitates fat burning. And if you love it, you're lucky, you can use it in almost every meal, every soup. The benefits, of course, do not stop only by accelerating metabolism.

Calcium - Ligh Dairy products come to mind

According to research, calcium reduces the fat effect by volume and helps to lose weight. Of course, the most important source of calcium is dairy products! Light milk, light cheese and light yogurt come to mind first.

Curry and Mustard Sauces - Who says every nice thing becomes unsavory?


The most delicious sauces for me are curry sauce and mustard sauce. Whenever I say chicken, it's a "curry" sauce. Mustard is just as beautiful. These two flavor-friendly sauces reduce fat storage and balance sugar . You prepared yourself a nice salad for dinner, how about using mustard or curry sauce before eating?

Ginger - Increases heat

Garlic and ginger can increase the body's temperature and increase the metabolic rate around 20% . Although garlic is hard to eat and consume socially, ginger is both easy to find and easy to consume. I put a pinch of ginger into the green tea I prepared in French Presets, with cinnamon bark and it is very delicious.

Omega 3 - Regular Use


There is no need to discuss the benefits and necessities of Omega 3 for the body that you can get from the fish to your body. It is known to help burn fat in regular use and is a substance we should all take. We need to eat fish at least twice a week to get enough, but I don't think it's realistic. So Omega 3 supplements will also work out in a healthy way. I regularly take Amway's Omega 3 pill.


Flax Seeds - Tiny but Great in Function

Those who know the tiny sesame-like grains, without spoiling the taste of soup, yogurt, corn flakes, muesli, etc. prepared in the morning. you can mix flax seed accelerates weight loss as well as many benefits .

Grapefruit - Taste Bitter but Worth

We all know that fruit juices are banned for dietary people because they are quite sweet and calorie from time to time, but at this point, their sugar and calories are very low, and the vitamin C it contains makes grapefruit juice a completely different juice. Thanks to its low glycemic index (does not make blood sugar peak), it lowers insulin and cholesterol levels, while controlling, inositol, a natural fat burner contained in it, accelerates metabolism and facilitates fat burning. In addition, this substance is also the substance that gives the bitter taste of grapefruit.

Beans - All Kinds of Useful

We can call every kind of beans a panacea :) Bean species which are low in fat and rich in vegetable protein keep both satiated and regulate cholesterol and cause metabolism to work fast.

Fennel - Tea is acceptable

Although I don't like it, fennel is a panacea as well as essential oils in the plant, accelerating metabolism, increasing the formation of enzymes and preventing the storage of fats . It must be on our daily list.

Tea and Coffee - Unsweetened

Tea and coffee are the most indispensable diets. If you don't have cellulite problem, of course and sugar free, it will help you burn fat by increasing your metabolic rate with caffeine that contains 2 cups of coffee and 2-3 cups of tea and will cause you to throw water with diuretic properties. I don't need to mention too much because everyone is indispensable :)

Water Water Water ..

Perhaps the most important need of the body is "water". Needless to say, we should drink at least 2-2.5 liters of water daily! Especially when we are on a diet, when we lose water by doing sports and when coffee & tea consumption increases, this amount should go even higher. Keep in mind that the body is dehydrated for the body, for your kidneys, the bells are ringing. God forbid!

What should we do with snacks?

In addition to all these recommendations;

1 Apple is both nutritious and helps you eat less by keeping full. In addition to apples, fruits such as quince, pear and strawberry may come to mind. Although watermelon and melon are quite sweet, it is still a healthy and beautiful choice. It is worth staying a little away from the grapes, there is an amazing calorie and sugar in it.
Max 10 nuts or a handful of walnuts or a handful of almonds helps to burn fat, is a source of protein and a very healthy snack.
Ülker Kellogs Special K Crackers, which I wrote on the blog before, are quite delicious and a nice alternative that is easy to carry with us for snacks.
A regular bowl of fruity or light yogurt would also be a nice selection. Above we talked about the benefits of calcium.
If we want to have an innocent getaway, 1 ice cream is 110 calories and is a very convenient getaway. But of course, don't put your mouth on a calorie and fat monster product like Magnum.
If you haven't eaten in the morning, alternatives like muesli are also rich in oats, so it keeps satiety and helps to control weight by keeping insulin in balance because it has a low glycemic index.
It is not known, but provided that it is lean and unsalted ( which has machines ), 1 bowl of popcorn is also suitable for both escaping and a meal under 200 calories.


I hope all of us with these easy and small changes, by integrating diet and sports in our lives to protect the weight we lose and fail to refuse our lives with diets!

Remember that you can really change your life and body with such simple advice.

The only rule is that you will benefit in the " long term ", that you do not expect anything " immediately " as if the magic wand has touched, and that you never lose your motivation for a " healthy life "!

Success in everyone's diet and long-term diet to add these beauties!

Warning: This article from all my forums, comments, experiences, recommendations from my friends, teachers, etc. I gather from places. Of course its accuracy cannot be guaranteed and may vary by individual. Nevertheless, it is always useful to consult with an expert. None of the articles on our site is a doctor's advice. The application or use of the subject is the responsibility of the person, we are not responsible for any damages that may occur.


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King of Fat Burning: Aerobic Exercises

Diet and healthy nutrition is the first step to achieve ideal weight; but alone is not enough. If we try to lose weight only by throttling our throat, we go through the following 3 stages:

We lose a few pounds in the first week. But these weights are water rather than fat.
In the second week, we see a very rapid decrease or pause in the amount of weight we give. The reason for this decline can be explained by the simple mathematics we see in our article “How Fast Can We Lose Weight?”. A man who weighs 75kg and has a 10% fat burns an average of 2200 calories per day. This person can manage with about 2000 calories per day when he follows a normal diet; which means burning 200 calories per day. If we remember that we had to burn 3500 net calories to burn 450 grams of fat, we could burn 200 net calories a day and burn only 180 grams of fat in a week. This figure is so low that we probably don't even notice this little change while weighing and think that our diet is not working and we give up.
If we decide to continue the diet, 3-4. around the week to increase our weight loss rate to reduce the amount of food we receive more daily. But unfortunately, this is useless. If we recall from our article Nasıl How to Calculate Daily Calorie Needs? Although we eat less than the old can not lose weight.

As a result, if we try to lose weight by dieting only, we will not be successful.
So, if the diet alone is not enough, what is the solution? The solution is the magic words we've always heard but often don't work for:: doing sports ”.
From a weight control perspective, we can group sports under two headings: Cardio and Fitness.

Cardio is the key to fast weight loss and fitness is the key to maintaining our muscle mass while losing weight.
If we try to lose weight by doing just cardio, we lose both fat and muscle. So we need to do both cardio and fitness at the same time to lose healthy weight.
In short, a healthy way to achieve the ideal weight is based on three basic dynamics:

Diet (prevents us from gaining weight)
Cardio (allows us to burn fat)
Fitness (allows us to maintain / increase our muscle mass)
We've talked enough about diet and healthy eating in our last few articles. Next up is cardio and fitness.

We'il start with cardio first. Some of the questions we will answer today:

What physical activities can be considered cardio exercises?

Can we burn fat by doing housework, dancing, playing basketball?

Why isn't swimming a good fat-burning exercise?
What are the basic cardio exercises?

In which exercise do we burn the most calories?
What are the most practical cardio activities?
Cardio / Aerobic Activities
Yun Cardio gelen which means kalp cardio Yun in Greek is used for ”aerobic exercises iyle in sports literature. “Aerobic” means “containing oxygen.. Walking, running, cycling are some of the most well known aerobic activities.

Why Aerobic Activities?
Aerobic activity is the only way to burn fat directly. Our body needs oxygen to burn fat and oxygen is used only during aerobic activities. Trying to burn fat by doing aerobic exercise is much more effective than just trying to burn fat by dieting. When we try to burn fat only by dieting, our basal metabolic rate decreases and this prevents us from burning fat. So the real secret to losing weight is aerobic exercise.

Cardio has other benefits than fat burning:
Increases the rate of food use by cells in the blood
Increases the density of capillaries in the body and increases the delivery of nutrients, oxygen and hormones to the cells.
Improves our fitness and improves performance in jobs requiring physical resistance

What is considered aerobic exercise?
To classify an activity as aerobic:
Must include movement of large muscle groups (especially legs)
Continuous (not intermittent)
Must be a rhythmic structure
Should continue for a long time (at least 20-30min)

Accordingly, activities such as walking, running, cycling, climbing stairs, rowing, skiing and elliptical use can be classified as aerobic exercise.
Tennis, golf, basketball, home or garden work, dancing, choreography are not considered as aerobic exercise because they are intermittent, not continuous or rhythmic, and are not effective fat burning exercises.
Our body burns either fat or carbohydrates (sugar) to obtain energy. The energy required for intermittent, irregular, sudden, stop-and-go activities is obtained by burning sugar / carbohydrate rather than fat. Oxygen is needed to use the oil to obtain energy. Oxygen is used only in continuous, rhythmic, long-lasting activities, ie aerobic activities. This is why our goal is to burn fat aerobic exercises are the main activities we should concentrate. Since non-aerobic (anaerobic) activities use sugar as the main energy source, they are not preferred in fat burning programs. They are mostly made for endurance / stamina enhancement or entertainment.
Now let's see the basic types of aerobic exercise.

Basic Aerobic Exercise Types

Running
Running is one of the most fat burning aerobic activities. However, it may not be an appropriate exercise for everyone in terms of the effort it requires, and if done too much, it may damage the knees in the long term. Running in soil or grass is more gentle to the knees than running in asphalt or concrete. For this reason, if you are a frequent and regular runner, I recommend running in the soil or grass and limiting the run to 3 days per week to protect cartilage structures on your knees in the long run.

ASICS Nimbus
I think the ASICS in Kinsei and Nimbus are the best running shoes on the market right now. I used Kinsei for six years. I've been using Nimbus for the last three months. Although Kinsei is more expensive, Nimbus is definitely a more comfortable shoe. In the meantime, you can use these shoes not only for running, but also for fitness.
If the running is done continuously, it starts to become monotonous after a while. The easiest way to beat it is to run in different places and listen to things that interest us while running. Most people prefer to listen to music. My preference is to listen to audio books while running. I buy the latest books on topics such as philosophy, personal development, history, business, psychology, which I am interested in. Would definitely recommend.

Walk
Running constantly can exhaust human and physical. In this case, some days walking at a fast pace may be a good alternative to running. Or, if you haven't done sports for a long time, brisk walking can be an ideal option to start aerobics. The fat burning potential of walking is low. Fast and brisk walking increases the amount of fat burned. Intermittent walks or small strolls with baby strollers are not considered aerobic exercise. Remember. For an activity to be aerobic and fat burning, it needs to be brisk, continuous, rhythmic and long-term. If we want to burn fat by walking, we need to walk at a fast pace for at least 30-60 minutes.

Treadmill
We can use the treadmill for both jogging and walking. Running on a treadmill has many advantages compared to running outdoors:
As the treadmills have a smoother and smoother surface, they offer a more stable running surface than outdoor conditions. This is an important factor for those who have problems in their knees, new surgery (legs, knees, etc.) and those who are in the rehabilitation process and the elderly.
The treadmills have less impact on our knees than concrete or asphalt thanks to their shock-absorbing materials and mechanisms.
We can adjust and follow our speed on treadmills as we wish.

The treadmills provide multimedia / TV viewing via the screens on them. This is important in terms of breaking the monotony of the run.
Does not depend on weather conditions.

The pluses of running outdoors are:
Running on soil or grass is healthier for our knees than running on a treadmill.
In open air runs, the muscles and ligaments that are not used on the treadmill run / develop because the ground is not as smooth as the treadmill.
Runs in the open air, especially in an environment where we can be green and intertwined with nature, are always more enjoyable.
My personal preference is to run outdoors as far as the weather permits.
One of the biggest advantages of the treadmill is that we can increase the incline as desired. One of my favorite exercises is to walk 30-45 minutes at 5.5-6.0 km per hour, making the incline 15% on the treadmill. Normally a very effective fat burning exercise without walking, high inclination and fast pace can turn into a monster fat burning exercise.
Finally, while running on the treadmill, it is enough to set our speed between 8-10 km / h to burn the optimum fat.

Elliptical Bicycle
It's one of my favorite aerobic exercises. It is definitely more fun than the treadmill because it makes you feel walking in space. And he's kind to the knees. We can do it for a long time with peace of mind. Fat burning potential is also high. But for this we must make sure that we keep our tempo constantly high (at least 70 revolutions per minute).

Skipping rope
It is one of the exercises that we can burn the most calories per unit time. The major advantage of skipping is that it does not require any tools / machines other than a simple rope. It does not depend on weather conditions. We just need to find a rope and a free space. Rope skipping is one of our best aerobic exercise options, especially when we don't have access to the treadmill or we don't have the chance to run outdoors. Also suitable for frequent travelers.
It may take 2-3 months to learn to jump rope rhythmically. So it is a fact that it requires a little patience. My rope learning adventure was like this:

I learned basic skipping techniques from a few videos on Youtube.
I learned to jump 3 minutes without jumping on double legs. (2-3 weeks)
I learned to jump rope on one leg (3 times right foot, 3 times left foot respectively) (2-3 weeks)
I learned to jump rope by giving weight to left (one right foot and one left foot) (3-4 weeks)
I increased my skipping rope period from 3 minutes to 10-15 minutes (4-6 months). This step is optional. We don't have to jump 15 minutes without rope. In 5 x 3 min sets, we can do a very effective fat burning exercise by resting between sets for 20-30 seconds. Just be careful not to rest for long periods between sets. Otherwise, our exercise ceases to be aerobic exercise and we burn sugar instead of fat.
As you can see, learning to jump rope is a demanding process. But once learned, it becomes a very enjoyable exercise. You enjoy jumping rope as if you were dancing. As you can see in the movies, especially when you learn to jump with arms crossed, it doesn't take long to start feeling Rocky.

Rowing Conditioner

Rowing machines are considered by many fitness professionals as the most complete exercise equipment. It exercises and shapes almost all muscle groups in the body such as legs, hips, back, abdomen and arm muscles. It also increases our flexibility thanks to the wide range of motion. It is one of the most reliable exercises and does not harm the knees or other joints. Only those with low back problems may be inconvenient. Fat burning potential is high. The only drawback is a very strenuous exercise, which makes it difficult to do for a long time (20-30 min). Therefore, it can be used with other equipment such as elliptical bike or treadmill instead of doing it alone. For example, we can use a 10 min rowing machine, 10 min treadmill and 10 min elliptical bike without a break. This means that we can easily follow the minimum 20-30 minutes of exercise time required to burn fat.

Swimming
Swimming is considered by many to be the y supreme ”exercise. It works many muscles in our body at the same time; in particular tones / shapes the arm, shoulder and back muscles. It strengthens the cardiovascular system, respiratory system and blood circulation. Even those with back or knee problems can easily do it. In short, swimming is a very good exercise for health.
But when it comes to fat burning, it is not possible to say the same thing. The calories burned per hour in swimming are close to the calories burned in aerobic exercises such as jogging and skipping. The real problem is that many people don't know how to swim fast enough to swim rhythmically without stopping for a long time (45-60min). For those who do not know how to swim well or begin to swim, swimming is not an aerobic exercise (fat burning) for them because they swim, stand and swim for a short time. In terms of accessibility, it is much more difficult to find a hygienic, large (semi-Olympic), beautiful pool than treadmills. We can run outdoors even if we can't find the treadmill in jogging. I can't say the same about swimming. In case we can't find a pool, we can't do our exercise. Finally, because of the exhausting effect of water, we feel much more tired after swimming than running. This prevents swimming from being an ideal fat-burning exercise that we can do continuously.

Bicycle
Riding outdoors is one of the most fun and fat burning exercises. But there are two major disadvantages. The first is costly; we need to buy our own equipment (bicycle, helmet). Secondly, we need special bike paths for cycling in the city. Cycling on normal motorways or highways in the city is dangerous. This is especially true in large cities. Therefore, special bike paths are a must. Unfortunately, in many metropolitan areas, the number of these cycling routes is very small. For this reason, cycling outdoors in metropolitan cities is no longer a practical exercise that can be done 2-3 times a week, but rather becomes a fun occasional weekend.

Stationary Bicycle
The stationary bike, which we can see in almost every gym, is a medium-weight tool. Since body weight does not get on the legs when using a stationary bike, we need to keep our pace at 70-90 rpm (which is very difficult to do for a long time) in order to burn fat. The biggest drawback is that it is monotonous and boring. Stationary cycling is a reliable exercise alternative for the elderly and those with new surgery (leg, knee, etc.) who are in the process of rehabilitation.

Stair Climber
It is a good fat burning exercise. Operates legs and hips very effectively. Those with knee problems should stay away. It is difficult to perform long-term exercises such as rowing equipment. Therefore, it is more suitable to use with other aerobic activities.

Group Courses
There are aerobics, stepper, pilates, yoga, zumba, salsa style group classes in many gyms. You can decide for yourself whether they are aerobic or not. We learned the rules above. But let me tell you this. Yoga and pilates are definitely not aerobic. Aerobic step is definitely aerobic. Dance classes such as zumba and salsa can be classified as aerobic or anaerobic depending on whether they are continuous, rhythmic or long-term. I recommend you to do basic activities such as jogging, elliptical, jumping rope as aerobic exercise. If you have time, you can also take part in fun group lessons. But do not count these group classes as aerobic exercise.
Calorie Burning Potential
Let us summarize the fat burning potential and convenience of the aerobic exercises we have seen so far in a table:

Here are a few points about the table:
The table shows the estimated calorie values ​​burned by three people weighing 57 kg, 70 kg and 84 kg when performing different types of exercise for one hour.
These calorie values ​​are taken from a study by Harvard Medical School and are approximate and useful only for your opinion. The actual amount of calories burned varies according to many factors such as weight, age, fat rate, exercise tempo of the person doing sports.

Jogging, walking, elliptical, stationary cycling and cycling are exercises that we can do for a long time (> 30 min).

Exercises such as skipping rope, rowing equipment and climbing equipment cannot be performed for a long time. However, they can be combined with other exercises to transform them into effective fat burning activity. For example, an effective cardio program of 30 minutes in the form of 10 min skipping, 10 min running and 10 min rowing conditioner can be performed without a break.

Swimming can be positioned in the middle of exercises such as jogging, walking and jumping rope, rowing equipment for long-term feasibility.
In terms of convenience, we do not need any machine jogging, walking, skipping rope comes at the top. Exercises that require equipment such as elliptical bikes and stationary bicycles that can be easily found in many gyms can be positioned in the middle. Exercises where we need equipment such as rowing equipment, stair climbing equipment, which are rare in gyms, or exercises requiring special facilities such as swimming pool and bicycle path can be positioned at the bottom.

How Do I Do It?
My favorite aerobic exercises are running, elliptical, jumping rope, rowing equipment and walking. Most of the time I combine these exercises with each other. There are several reasons for this:
After a long time (45-60 min) to do a single exercise becomes boring.
Since each exercise exercises different muscles, we are doing a more complete workout.
When we do an exercise for a long time, our body gets used to this exercise very quickly and starts to burn less fat. To prevent this, it is a good way to constantly change exercise and confuse our bodies.

So, how can we combine this exercise?
I often combine easy exercises with difficult ones and do them on a rotating basis. For example:
15 min skipping + 45 min running (8-10 km / h)
15 min rowing conditioner (fast) + 30 min elliptical (fast)
45 min running (8-10 km / h) + 15 min walking on the treadmill (15% slope + 5.5 km / h)
15 min skipping rope (fast) + 15 min rowing conditioner (fast)
In addition, I love to walk outdoors for 60 min if I have the opportunity.

As a result, we have certain materials. By sticking to the basic rules, you can combine the exercises to your liking and create your own schedule.

The real trick
Today we have met aerobic exercises, the king of fat burning. We have seen why we need to do aerobic exercise, what conditions should be provided for an activity to be accepted as aerobic exercise, different types of aerobic exercise and their comparisons with each other. In short, we have come a long way. But don't think we've finished aerobic exercises. We haven't seen the real trick of burning fat yet. Well, can't we just tell them all in one article? You better try to intimidate what we have learned today and, as a great thinker says, devam stay tuned ”…


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13 Easy Tips to Burn Fat Fast

Whether it's for health or summer, it can be hard to melt your excess fats. In addition to diet and exercise, a number of factors can also affect weight and fat loss.

Fortunately, there are simple steps you can take to speed up and ease fat burning.

Here are the best methods to help you fast:
1. Start Weight Training

Weight training is a special type of exercise where you use your muscles to resist. Increases your muscle mass and strength.

Weight training usually aims to lift weights and gain muscle over time.

Research shows that weight training has multiple health benefits, and weight training is very effective, especially in fat burning.

One study found that weight training reduced visceral fat in 78 patients with metabolic syndrome. Visceral fat is a dangerous form of fat that surrounds the internal organs in the abdomen ( 1 ).

In another study, weight training with aerobics for 12 weeks was found to be more effective in reducing body and belly fat than aerobic exercise ( 2 ).

Weight training also helps to protect your muscles. Thus, you will burn more calories throughout the day ( 3 ). When you are on a diet, your muscles may melt because you are getting low calories, and weight training prevents it.

In a review, it was seen that 10 weeks of weight training increased calorie burn by 7% during rest and reduced fat intake by 1.8 kg ( 4 ).

With body weight, working out at the dumbella or gym at home are a few easy ways to start weight training. For the best weight training programs, visit:

Tool-free Bodybuilding Program

Home Bodybuilding Program

Bodybuilding Program

It is important to note that women's bodybuilding or weight training does not make them muscular like men, nor does it lead to too much muscle gain. Because the amount of testosterone in women's body is very low. So you don't have to be afraid.

Summary: Weight training increases your energy expenditure during rest. It allows you to protect your muscles during diet and accelerates fat burning.

2. Take a High Protein Diet

Adding more protein food to your diet is one of the most effective ways to reduce your appetite and burn fat faster.

In fact, several studies show that eating more quality protein is associated with less belly fat ( 5 , 6 ).

In a study, high-protein diets prevent muscle loss and slowing of metabolism during diet ( 7 ).

Increasing your protein intake also increases the sense of saturation, reduces your appetite and thus helps you lose weight by reducing your calorie intake ( 8 , 9 ). It is also the macro-food with the highest thermal effect. So when you eat 300 calories protein, you will consume much more energy than 300 calories fat to absorb this protein, which increases your calorie consumption.

Just try adding a few portions of high protein and low fat foods to your diet every day. Examples include meat, seafood, eggs, legumes and dairy products. If you don't get enough protein, you can use casein or whey protein supplements.

Summary: Consuming more protein is associated with less belly fat. Increasing your protein intake can help reduce your appetite and protect your muscles.

3. Sleep More

Lying in bed a little earlier or setting your watch a little later can accelerate fat burning and prevent weight gain.

Multiple studies show that there is a definite link between adequate sleep and weight loss.

In a study conducted for 16 years among 68183 women, women who sleep 5 hours or less a day were found to be overweight than those who sleep more than 7 hours a day ( 10 ).

In another study conducted among 245 women, it was found that better sleep quality and sleeping at least 7 hours a day increased the success of weight loss by 33% in a 6-month diet program ( 11 ).

Other studies also show that sleep deficiency can cause hunger hormones to change and increase appetite and increase the risk of obesity ( 12 ).

Although the amount of sleep everyone needs is different, many studies show that sleeping at least 7 hours per night is the ideal time to lose weight.

Follow a regular sleep schedule. Limit your caffeine consumption throughout the day and do not take caffeine after 6 pm. In addition, try not to use electronic appliances until 4 hours before bedtime and try to make your sleep easier .

Summary: Adequate sleep reduces your appetite and reduces your risk of weight gain. Try to sleep at least 7 hours a day.

4. Add Vinegar to Your Nutrition

The health benefits of vinegar are well known.

In addition to its effects on heart health and blood sugar control, increasing vinegar consumption may accelerate your fat burning according to some studies ( 13 ).

According to a study, consuming 1-2 tablespoons (15-30 ml) of vinegar per day during a 12-week period reduces weight, belly fat and waist circumference ( 14 ).

Consuming vinegar also reduces appetite and increases the sense of saturation ( 15 ).

A small study of 11 people found that adding vinegar to nutrition reduces daily calorie consumption by 275 calories, a very important figure ( 16 ).

It's easy to add vinegar to your diet. For example, many people often add water to apple cider vinegar and drink it several times a day.

But if you don't like it, you can add it to your salad or food as a sauce.

Summary: Vinegar increases satiety, reduces appetite and allows you to consume less calories.

5. Consume More Healthy Fats

In fact, contrary to logic, increasing your healthy fat consumption can help you to lose weight and help you feel more full.

It takes some time to digest the fat, which means that food in the stomach comes out of the stomach more slowly. This reduces your appetite and feeling of hunger ( 17 ).

Making a Mediterranean Diet rich in olive oil and walnuts is associated with less weight gain than a low-fat diet ( 18 ).

A small study shows that those who take two tablespoons of coconut oil a day during the slimming diet burn more belly fat than those who take soy oil ( 19 ).

However, trans fatty acids and unhealthy fats increase weight, waist circumference and belly fat ( 20 , 21 ).

Olive oil, coconut oil, fish oil (omega 3 fatty acids), avocado, nuts and seeds are examples of healthy fats that can help you lose weight.

But remember, even though they are healthy, the calories of fats are high. So try to consume these oils in moderation. Instead of adding healthy fats extra to your diet, try replacing unhealthy fats with healthy ones.

Summary: Fat is digested slowly and therefore healthy fat consumption can reduce appetite.

6. Choose Healthy Drinks

Consuming healthier ones rather than empty calorie drinks is one of the easiest ways to accelerate fat burning. For example, sugary drinks or fruit juices are full of calories and contain little nutrients.

Alcohol also has a high calorie and, worse, may increase your appetite and cause you to eat more ( 22 ).

Studies show that sugary drinks and alcohol are associated with greater risk of belly fat ( 23 , 24 ).

Restricting the consumption of these drinks can reduce your daily calorie consumption and control your waist.

Instead, turn to healthier drinks such as water, green tea, tea or coffee.

In a small 12-week study, it was observed that drinking 500 ml of water before meals allowed to eat less during meals and increased weight loss by 2 kg compared to the control group ( 25 ).

Green tea is another important option. Green tea contains high levels of caffeine and anti-oxidants, both of which accelerate fat burning and improve your metabolism ( 26 , 27 ).

For example, a study of 12 adults found that green tea extract increased fat burning by 12% ( 28 ).

Choosing healthy ones or water consumption instead of just 1 or 2 unhealthy drinks is a simple way to accelerate fat burning.

Summary: Sugary drinks and alcohol increase the risk of belly oil. Green tea, coffee, tea and water helps to burn fat.

7. Consume plenty of diet fiber

Soluble fiber absorbs water and slowly passes through the digestive tract, making you feel full for longer ( 29 ).

According to some studies, eating more high-fiber foods may protect you against weight gain.

A study of 1114 adults found that increasing dietary fiber consumption by 10 grams per day reduced belly fat by 3.7% over a 5-year period. Moreover, this occurs without any other dietary or exercise changes ( 30 ).

In another examination, it was observed that increasing fiber consumption kept the person more satiety and decreased hunger. Increasing fiber consumption by 14 grams per day is linked to 10% less calorie consumption. In addition, it can provide 2 kg in a 4-month period ( 31 ).

Fruits, vegetables, legumes, whole wheat products, nuts and seeds are examples of high fiber foods that can accelerate fat burning and weight loss.

Summary: Consuming more dietary fiber is linked to fat burning, low calorie intake and more weight loss.

8. Reduce Processed Carbohydrates

Reducing your consumption of refined carbohydrates can help you burn fat.

Grain products suffer fiber and nutrient loss. This reduces both the nutritional value and keeps you too full.

Research shows that high-carbohydrate-containing diet is associated with more belly fat ( 32 , 33 ).

In contrast, higher whole wheat consumption is associated with lower body mass index, lower weight and smaller waist circumference ( 34 ).

In a study conducted on 2834 people found that more processed carbohydrate consumed more belly fat, and more whole wheat products consumed less belly fat ( 35 ).

For best results, consume whole wheat products instead of pastries, pastries, processed food, pasta, white bread and breakfast products.

Abstract: Processed carbohydrates are poor in fiber and nutrients. They don't keep you full and don't offer much nutrients. Consuming more processed carbohydrates is associated with greater weight gain.

9. Do More Cardio

Cardio, aerobic exercise, is one of the most common types of exercise and can be defined as any activity that increases and maintains your heart rhythm.

Adding cardio to your normal routine is one of the most effective ways to accelerate fat burning. For example, a review of 16 studies found that as the amount of cardio increased, participants burned more fat ( 36 ).

Other studies have found that aerobic exercise reduces belly fat, body fat, and waist circumference ( 37 , 38 , 39 ).

Research shows that moderate and high intensity aerobic exercise is suitable for 150-3300 per week or 20-4040 minutes per day ( 40 ).

Exercises such as running, walking, cycling and swimming are the most appropriate types of cardio to accelerate your fat burning.

Summary: Research has shown that the more you do aerobic exercise, the more weight you lose. Cadio is also important for heart and general health.

10. For Coffee

Caffeine is the main ingredient in almost all fat-burning supplements, and of course there is a reason.

Caffeine in coffee is a central nervous system stimulator and accelerates metabolism, as well as facilitates fat burning ( 41 ). In addition, many people who use caffeine is an appetite suppressant properties.

Research shows that caffeine accelerates energy consumption and metabolism by about 3-11% ( 42 , 43 ).

A large study of 58000 people found that caffeine consumption over a 12-year period was associated with less weight gain ( 44 ).

In another study involving 2623 people, it was determined that high caffeine intake increases the success of weight gain ( 45 ).

Do not add cream or sugar into the coffee alone. You can use sweetener. Instead of coffee, you can also drink caffeine containing light cola or tea.

In addition to helping you lose weight, coffee has many benefits to the body.

Summary: Coffee contains caffeine and caffeine, besides being an appetite suppressant, accelerates your metabolism and facilitates the use of fats as energy.

11) Try High Intensity Intermittent Work

HIIT (High Intensity Interval Training) is a type of exercise that is continued at a resting tempo after a short period of very intense activity and then restarting high intensity activity.

Studies show that the HIIT study is incredibly effective in weight loss and fat burning.

In one study, young men who worked HIIT three times a week for 20 minutes lost 2 kg for 12 weeks without any other dietary changes. In addition, belly fat decreased by 17% and naturally reduced waist circumference ( 46 ).

HIIT can help you burn more calories in less time than other types of cardio.

According to a study, 30% more calories are burned during HIIT than during aerobic exercise ( 47 ).

To start HIIT easily, you can run a program where you can run for 30 seconds, rest for 30 seconds on foot or bike for 30 seconds and slow down for 30 seconds. For more information, I recommend that you read our Introduction to HIIT.

Summary: HIIT can help accelerate fat burning and help you burn more calories in less time.

12. Add Probiotic to Your Nutrition

Probiotics are beneficial bacteria living in the digestive tract and are known to have positive effects on many aspects of health.

In fact, bacteria in your digestive system play a role in almost every area from immunity to mental health ( 48 ).

Increasing your probiotic intake through food or supplements can help speed up fat burning and control your weight

A review of 15 studies found that those receiving probiotic supplements experienced a significantly greater reduction in body weight, fat content, and body mass index than those receiving placebo ( 49 ).

Another small study showed that taking probiotic supplements prevented high-fat and high-calorie-fed people from gaining fat and weight ( 50 ).

Especially probiotics from Lactobacillus family have more effect on fat and weight loss.

In a study involving 28 people, it was found that people who ate yoghurt containing Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat rates by 3-4% ( 51 ).

The best way to get probiotics is to take a good probiotic supplement every day, but alternatively you can add foods such as kefir, buttermilk or yogurt to your diet.

Summary: Taking probiotic supplements or consuming foods containing probiotics through nutrition can help you lose weight and burn fat.

13. Increase Your Iron Consumption

Iron is an important mineral with a lot of vital functions in the body.

Similar to other nutrients such as iodine, iron deficiency can also adversely affect your thyroid glands. The thyroid gland is a small tissue that secretes hormones that control your metabolism ( 52 ).

More than one research has shown that low iron levels cause disruption of the thyroid gland and decrease the production of thyroid hormones ( 53 , 54 , 55 ).

Some of the symptoms of hypothyroidism, namely low thyroid function, are fatigue, exhaustion, feeling weak, gaining weight and shortness of breath (56).

Similarly, iron deficiency may show symptoms such as fatigue, headache, dizziness and shortness of breath (57).

Treating iron deficiency makes your metabolism work more effectively, reducing fatigue and allowing you to do more sports.

In a study conducted on 21 women receiving iron deficiency treatment, women experienced weight loss, decreased waist circumference and body mass indices ( 58 ).

Unfortunately, many people cannot get enough iron through nutrition.

Women, babies, children, vegan and vegetarians are particularly at risk of iron deficiency.

Be sure to consume plenty of iron-rich food to meet your iron need and maintain your metabolism and energy level.

Iron is mostly found in red meat, white meat, green leafy vegetables, beans and dried fruits. You can also use an iron supplement.

Iron deficiency is associated with dysfunction of the thyroid glands and may cause symptoms such as fatigue and weakness. Treating iron deficiency helps to lose weight.

As a result

There are lots of options to get rid of your excess fats and increase your health.

Adding a few healthy habits to your daily routine can make a big difference. Even small changes in your lifestyle can have a huge impact on fat burning.

If you combine the simple tips you read in this article with a nutritious, well-planned diet and an active lifestyle, you can increase your health and get rid of your excess weight.


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Hollywood Coach Speeds Up Fat Burning 7 Tips

Burning fat and accelerating metabolism are very interrelated concepts ında When you are able to increase your metabolism rate, it is easier to lose weight. You know, for celebrities and people in front of the camera, being fit is more than anything. For this reason, nutritionists and coaches working with famous players are considered as the most competent names in the field. One of them is David Kingsbury. Looking at one of Jennifer Lawrence's brilliant physics, one of the most brilliant actors of her time, it makes sense to follow the advice of a figure who has shaped her.
Here are 7 effective tips from David Kingsbury that will help you speed up your metabolism and burn fat yağ
Increase protein intake

Metabolism starts to accelerate automatically when 40% of the daily diet is regulated with protein content. You can do this by allocating 40% of each meal to protein, or you can do it by allocating a meal to a large extent during the day. When using Fitwell Premium as a Weight Loss and Fat Burning target, your daily nutrition plan is automatically generated in a balanced manner to accelerate metabolism and protein intake. So you don't have to do these calculations yourself.
“Protein intake is very important for maintaining muscle integrity, especially in weight loss processes. When you take the protein in balance, you don't lose the muscles you get by force, Kings says Kingsbury. The famous trainer recommends protein intake from sources such as chicken, smoked salmon and beans.
Do circular workouts

Circuit training, circular training, is meant to perform more than one exercise in a cyclic sequence. HIIT (High Intensity Interval Training) is an example of circular training… HIIT is usually performed without using sports equipment. Generally, circular exercises include all series of exercises, including instrument exercises at the gym.
The goal here is to activate the entire body effectively in a short time. Ara Interval rest periods are very short in circular training. These exercises demand a lot of energy from the body, which then maintains the metabolic rate and continues to burn fat. ”
Did you know that you can prepare your own circular workouts using Fitwell? Using the new Oluştur Create Exercise ’feature, you determine which region of your body you want to run and the duration, the most effective exercises are instantly sorted. Try it today!

Strategically consume carbohydrates

We know that carbohydrates are an intense source of calories. Especially pastries have low nutritional value. They cause excess glucose production and lead to fat accumulation in the body… But that doesn't mean you have to completely remove carbohydrates from your life. In fact, healthy and complex carbohydrates are essential for our body, and they are sufficiently contained in vegetable and fruit.
“Glucose is used as fuel in the body. It is necessary for the muscles, the brain and other necessary biological activities. An If you allocate 20% of your daily meals to healthy carbohydrates, both metabolism is accelerated and fat burning increases.
To ensure a balanced carbohydrate intake, we recommend you to try Fitwell Premium's nutrition plan for you ... You can also use Fitwell free of charge to learn the nutritional value of all the foods you consume.

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Plays LISS once a week
In a short time, the series of intensive training sets called HIIT. Now an exercise method that works in the opposite direction and is still effective is becoming popular. Low-intensity steady state. Long-term exercises such as walking, swimming, cycling are included in the LISS. Since LISS does not consume excess oxygen, the metabolism can use oxygen in fat burning. In this way, it is effective to lose weight.
LISS exercises last an average of 1 hour and increase heart rhythm in moderation. Bury It brings the heart rhythm into a range where you can lose weight effectively, Kings says Kingsbury, stressing that LISS exercises are effective for burning fat.
Of course, that doesn't mean you can choose to do LISS instead of HIIT. LISS is one of the exercises you can include in your exercise routine to accelerate fat burning.

Review alcohol consumption

You may think it's not a great advice for the summer months… But for a healthy and fit body, reducing alcohol consumption is one of the best things you can do. Kingsbury says that when he reduces or completely removes alcohol, he can see great effects for metabolism.
The reason why Kingsbury stays away from alcohol is quite logical:
“Alcoholic beverages, cocktails and derivatives have twice the calorie of protein and carbohydrate sources taken in the same amount. It also corrodes the gastric membrane and over time damages the kidneys and liver. As the stomach membrane wears out, the food you eat starts to digest less. ”
As if it were not enough, he talks about alcohol lowering testosterone. When the testosterone level decreases, the body's ability to burn fat and produce lean muscle also decreases.

Let 40% of your plate be fat

Avocado is one of the hearty fruits with lots of healthy fat
Fats have a bad reputation because of their high calorie value. Psychologically, it is understandable that a person who wants to lose weight can be distant to fats. However, when the body changes from “sugar burner ile to“ fat burner ile with ketogenic nutrition, things change.
Moreover, it is not necessary to start a ketogenic diet to see the benefits of fats in the weight loss process. Bury Fat is actually one of the secret weapons of the weight loss process, because it provides the most energy with the least impact on blood sugar and insulin levels, Kings says Kingsbury.

Control your sugar appetite
According to Kingsbury, sugar and sugary foods are the main reason for efforts to lose weight. The biggest problem with sugar is that we don't realize how much we consume. The response of the brain to sugar is not the same as the response to normal food and the ‘saturation signal gel does not come in the same way.
Natural sugars in fruits are not a problem when controlled consumption. But especially sugar-doped foods, desserts, pastries, prepared foods and drinks sold on the shelves are particularly dangerous, he says. “Excessive consumption of sugar slows down metabolism and can cause significant damage. Insulin resistance, fat in the umbilical region, fatty liver and heart disease are among the most important. ”


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What to Do to Burn Fat: Fast Fat Burning Diet

Every woman wants to have a slim and attractive body. However, malnutrition and sedentary lifestyle cause weight gain. Overweight causes an esthetically poor appearance and reduces one's self-confidence. It is very difficult to get rid of the fat around the waist or hip area. In order to get rid of regional fats, both the diet should be paid attention to and regular exercise should be done.
How to burn fat faster: Ways to burn calories faster:
Fast weight loss tips: Nutrition hours

- Feeding hours should be considered to accelerate fat burning. It is recommended not to eat after 7 pm. In addition, the best time of day for nutrition is between 3 and 4 pm. In this process, foods rich in protein can be consumed.

- Consumption of cookies such as almonds or walnuts between 3 and 4 hours helps to increase metabolic rate. In addition, these foods provide blood sugar balance.

- Eating during these hours helps to reduce the fat stored in the abdomen while balancing insulin levels.
Slimming with Pilates Ball

- Exercises with Pilates balls accelerate fat burning and improve metabolism. 30 minutes of exercise can be done 3 or 4 days a week.
Fat burning ways: Calorie calculation

- It is recommended to pay attention to the diet and calorie calculation for faster fat burning. Whole-grain foods and foods containing monounsaturated fats can be consumed.

- Instead of white flour products in the daily diet plan brown rice, barley, oats, quinoa, whole wheat bread should be included.

- To get rid of abdominal fat is recommended to consume foods containing healthy fat. In particular, foods rich in monounsaturated fats such as peanut butter, avocado, olive oil, olives, nuts and dairy products should be included in the diet.
Fat burning exercise recommendations: Cardio exercises

- Cardio training can be done 4 or 5 times a week to accelerate fat burning and metabolism. Cardio exercises accelerate the heart rate and provide more oxygen to the cells.

- In addition to 30-minute walks a day, jogging, cycling and skipping exercises can also be done regularly.
Limiting sugar consumption

- Sugar is one of the main factors that cause weight gain. Therefore, consumption of sugary foods should be limited. Beverages such as coffee and tea can be added as much as a teaspoon of honey instead of sugar.
Ways to burn fat fast

- In order to get rid of excess fat in the abdomen and basin, nutrients need to be chewed well. Good chewing of each bite improves the digestive system. Foods are digested faster. This helps to accelerate metabolism.
Fat burning diet

Breakfast: Whole wheat bread with 1 tablespoon of natural peanut butter, 1 serving of fruit

Lunch: Green salad with olive oil and fresh lemon juice sauce, grilled chicken breast without sauce and lean

Snack : 1 bowl of yogurt with 1 handful of sunflower seeds

Dinner: Baked sweet potatoes, grilled salmon or another fish rich in omega 3 fatty acids
Slimming with yoga

- Yoga helps to reduce stress levels while at the same time accelerating fat burning. Makes the body stay more flexible. Yoga can be practiced for up to half an hour each day.

It should be kept in mind that in order to burn fat faster , regular exercise should be done in addition to diet programs. Exercise and sport help the body to be firmer, but also beneficial to general health. Herbal teas can also be added to the nutrition program. Teas such as chamomile tea, fennel tea or green tea, which have fat burning properties, accelerate the weight loss process.


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How does our body burn fat? Why is the word ma burning for used for the loss of fat cells?

How does our body burn fat? Why is the word ma burning for used for the loss of fat cells?

In order to achieve a fit appearance, the amount of fat in our body is as important as getting rid of excess weight. If you've seen one of two people of the same height and weight appear to be more fit, the amount of fat in the body of the more fit-looking person is probably less than the other. So everyone wants to get rid of excess fat. Many methods are recommended for this: to make more cardio, weighting certain nutrients in the nutrition program and so on.

Have you ever wondered why the amount of fat in the body is reduced to fat burning? Is called? How does the fat burning process take place? Where does the burning oil go?
Fat Cells

Fat cells are fat storage areas of our body. In biology, these cells are called adipocytes . Excess lipid is stored in adipocytes. Lipids are molecules made up of fats and oil-related compounds.

If you observe the fat cells under the microscope, you will see them look exactly like you imagined. Just like other cells in the body, the fat cell has a nucleus and a membrane, but most of the fat cells are made up of stored triglyceride droplets.
As you can see, most of the adipocyte cell is filled with fat - triglycerides.

The essential component of the oil is triglyceride, glycerol and an ester derived from three fatty acids. Simply put, the fat molecule consists of four parts: three fatty acid molecules and one glycerol molecule.

Fat storage in the body

The purpose of fat cells is to store fat. However, today we do not have to make great efforts to reach high-calorie foods like our ancestors, so fat storage is an unpleasant situation for modern man and even catastrophe for those struggling with obesity. However, in the times when our ancestors had to hunt for survival, the body's ability to store fat was extremely important and useful.

The nutrients we consume enable us to perform physical activities, while excess energy is stored as molecules called fatty acids. When they are deprived of food, they are released into our circulatory system to meet our energy needs. Now that we have explained the basic properties of the oil, we can return to our basic question.
How to burn fat?

When we begin a regimen or exercise program, we begin to use our fat reserves and, unlike in the past, store less fat.

When we exercise hard, our brain instructs the fat cells to release the fatty acid molecules into the bloodstream (to provide the energy we need to exercise). Our muscles, lungs and hearts; it collects, breaks up these fatty acids and uses the energy in their bonds to perform physical activities. At this point, fat cells become “empty ve and die on their own.

Fat molecules are organic compounds, ie carbon atoms. Oxygen is oxidized to produce carbon dioxide (CO2) and water (H2O). These two things are excreted from the body through respiration and excretion. A small portion of this waste is excreted in perspiration and a large portion is excreted as carbon dioxide.

Cellular respiration is actually a highly controlled combustion reaction. Therefore, it is not wrong to use the word “burning için for the loss of fat cells. But there is no burning process in the sense that we understand in everyday language. As a result; When we “burn fat at, most of the waste that is formed leaves our body through the respiratory tract.


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3 Ways to Burn Fat

To be slim you need to do more than cut calories. Quickly burn your unwanted fats by following these 13 robust nutrition tips.
If you intend to recover your physics, let's clarify a fact: To get rid of unwanted weight, you should consume less calories than your body burns in a day. However, if you are like other bodybuilders at this time of the year and want to have excellent looking lines, you should spend a little bit of calculating your nutrition program instead of drawing a few calories.
A diet that is low in calories but does not have the right macro nutrient ratio (protein, carbohydrate, fat) will not be enough to lose weight in the true sense of the word. On the other hand, when you pump up your protein intake, you add a small amount of dietary fat and pay attention to “clean” carbohydrates, such as brown rice, sweet potatoes, ensuring better and faster results.
And while you're creating a diet that will help you get in shape, you'll achieve much better if you follow these 13 solid tips that will help you achieve a fat-burning and happy ending.
#one
DON'T STAY BUT DO NOT OPEN!
Slimming is based on deprivation - less dietary fat, less carbohydrate and calorie shortages, but that doesn't mean you're starving yourself. When you reduce your overall calorie intake, mainly in the form of dietary fat and carbohydrates, your body will inevitably lose weight. However, it should be noted that after a while your body will get used to it and no longer work hard to burn body fat. This is due to the fact that the thyroid hormone, which is responsible for ı controlling yağ the burning of fat in the body, decreases as long as you maintain the same diet or stay connected to your diet. In both cases the level of this hormone will decrease and your weight loss target will become increasingly difficult. Setting scheduled cheat days approximately every 14 days will re-raise your thyroid level and break chains of stubborn pauses. To do this, you should increase your carbohydrate intake to 3 grams per kilogram of body weight or increase your dietary fat. Apply this for 1 day only and then return to your diet.
#2nd
CONSUME HIGH PROTEIN LOW CARBOHYDRATE
Calories are important; just as the type of calories you consume is important. In a recent study by the American College of Nutrition, subjects underwent a diet of 50 g fat, one with low carb and high protein, and the other with high carb and low protein. After 10 weeks, both groups lost comparable weight, but increased thyroid hormones and overall metabolism rates were observed in subjects with high protein hormone levels. The data showed that there was 18% more body fat loss, and more importantly, the same subjects retain 27% of muscle fibers. Conclusion: The type of calories you consume affects fat loss. Your diet should be more protein, less carbohydrate. It is best to start with a calorie ratio where the protein, carbohydrate and fat ratios are approximately 40:40:20, respectively. You can then make adjustments by increasing your protein intake and reducing your carbohydrate rate, depending on how your body reacts and how hard you work. The fat ratio should not change much (see the 7 7-Day Meal Plan for Slimming an, which describes how to create meals using ratios of approximately 60:30: 10).
# 3
CONSUME 6 MEALS EVERY DAY
When you eat, your body uses energy (calories) to break down, digest, and use the food you eat. When you divide your daily calories and food into 6, your body experiences a small increase in calorie burning, because you will eat every 2-3 hours instead of 3 hours a day. The result is that less calories are stored as body fat. Multiple meals during the day also reduce the level of cortisol (a catabolic hormone), which will keep your testosterone (muscle-building hormone) level high. The higher your testosterone level, the more your muscles develop and the more your muscles develop the potential for burning calories.


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How is the fat burning pulse interval calculated?

We have searched for you the estimation method based on the pulse interval of the fat burning term frequently mentioned in the diet. So how to calculate the pulse rate of the fat burning?
To understand how much fat you burn during the day, you should first learn the pulse range. The fat burning seen in the fat acting in proportion to the performance of the heart varies according to the age. Fat burning of a 20-year-old and a 50-year-old is not one.
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OIL BURNING PULSE RANGE CALCULATION METHOD
A fixed calculation can be performed to determine the fat burning of the pulse. You can find the result by subtracting your age from 220 number. For a 30-year-old to find the fat burning rate, the fat burning rate from 220-30 to 190 can be determined.
You must calculate 60 percent and 80 percent of the 190 you get separately. The result will show your fat burning pulse range.
This result is the best number of heartbeats that your heart burns. When a 40-year-old person has a pulse of 180, full fat burning has started. Likewise, when a 50-year-old has a pulse of 170, it means that the pulse is burning successfully.

WHAT IS THE IDEAL OIL BURNING RANGE?
During the sport, you should turn to raining exercise movements with the highest tempo. Thus, heart rate and fat burning will proceed in proportion.
If you are 30 years old, you should choose sports that will be around 190. 100 or 110 will slow down fat burning.



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Does Carnitine (Fat Burner) Weaken?

What is Carnitine?

Carnitine-containing supplements claim to have a metabolic-accelerating effect that can help you lose weight and improve your athletic performance. The word carnitine comes from the word nis carnis olan, which is the root of the Latin word n ​​carnivore et, which means carnivorous. L-carnitine is stored in your skeletal muscles, brain and heart. In men, carnitine can also be stored in sperm. This compound plays an important role in your body by accompanying the mitochondria where energy is produced. L carnitine also protects your cells from the toxic by-products of energy production.

To learn more about carnitine , read the article Her All About Carnitine y!
Researches on L-Carnitine

According to the Community of Nutritional Supplements, studies confirm that cancer patients receiving 250 milligrams (mg) to 4 grams (g) of L-carnitine experience less fatigue. The research also revealed several other benefits of L-carnitine:

Improving insulin sensitivity and nerve pain in people with type 2 diabetes

Increase fertility in men

Lower risk of death in patients with ischemic myocardial infarction or heart attack

Partial cognitive improvements in elderly people

Carnitine and Slimming Relationship

Carnitine is a supplement that is preferred by faxlas for those who intend to lose weight . For nearly 20 years, research has not consistently supported L-carnitine's claims to increase fat burning capacity or athletic performance. However, one study found that carnitine supplementation resulted in an average weight loss of 1.33 kg more compared to a placebo. L-carnitine supplements have helped to reduce weight in obese and normal weight individuals as well as diabetic and non-diabetic individuals. However, it was found that the weight loss effects of L-carnitine were stronger in the initial studies, but these effects were not very high with the results obtained over time. In fact, an animal-sized study showed that L-carnitine did not support weight loss. In a study conducted in 2002, it was found that rats receiving 1-carnitine did not experience a greater decrease in body fat levels compared to the control group. ( 2 )

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Foods Containing Carnitine And Side Effects Of Carnitine

Natural carnitine is often found in red meat. Fish, poultry and dairy products contain smaller amounts of L-carnitine. It also contains wheat breads and asparagus carnitine. ( 3 )

Adding 3 g of L carnitine daily can cause potential side effects such as nausea, vomiting, cramping and diarrhea. L-carnitine supplements can also adversely affect your social life because taking 3 g of carnitine a day can make your body smell like fish. People with kidney disease or epilepsy should be particularly careful when using L-carnitine supplements. The reason for this is that L-carnitine may cause muscle weakness in people with kidney disease and seizures in people with epilepsy. ( 1 ) However, some studies show that L-carnitine may be useful for those of a specific type of dialysis.

The most serious complication associated with L-carnitine is the increased risk of heart disease. Cleveland Clinic researchers have found that a metabolite of L-carnitine increases the likelihood of developing atherosclerosis or arteriosclerosis. Therefore, the question of whether carnitine is harmful is frequently asked. In fact, l-carnitine itself does not cause problems. Possible poblems occur when carnitine encounters bacteria in your intestines. ( 1 ) When you eat a tenderloin or take L-carnitine supplements, the bacteria in your intestines produce a chemical called trimethylamine. Your liver then converts trimethylamine to trimethylamine N-oxide or TMAO. This by-product disrupts the functioning of your artery.

People who do not eat meat appear to have different intestinal bacteria and do not experience TMAO when eating meat or taking L-carnitine supplements. Researchers still do not know which intestinal bacteria induce TMAO production after eating meat or taking L-carnitine. Other studies to identify these bacteria will give more information about the relationship between what we eat, our intestinal flora and the potential for developing cardiovascular disease.
L-Carnitine Supplement

Who needs carnitine supplements? A preterm baby who does not produce enough L-carnitine may need L-carnitine. A rare genetic disorder called primary carnitine deficiency may also require taking these supplements. ( 1 ) People who experience nerve pain due to neuropathy or diabetes, those with cognitive decline, those who are being treated for cancer, or those with L-carnitine deficiency for certain medical reasons may use supplements. However, they should only do so under the supervision of a doctor. In addition, people who want to lose weight, but not exceed a certain amount can use carnitine .


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What is Stretch Film How to Burn Fat?

Fat Burning with Stretch Film: Various diets, cures, exercises and many other methods are being tried to lose weight.
Stretch film method is one of them. Wrap the belly or basin area, sweating and fat burning targets.

The goal here is to shape these areas with the calories burned by our body while doing sports and to burn more fat.
People try to lose weight by trying different methods. Dietitians, sports centers, calorie-free nutrition tactics, diet food and drinks have become major parts of life.

Humans usually act with the urge to reach an easy but fast solution. An example of this is a frequently heard method of slimming by stretch film wrapping recently.
It is a slimming method that has been used very often by women recently. While trying to shape the body using stretch film, they strengthen their slimming goals with various diets.


What Is Stretch Film Weakens Alone?
Stretch film is a name given to a stretched plastic wrapping film that allows various materials and bulk and stretched packaging.
As it is understood from the name of the stretch film, its elastic structure enables the packaged products to be tautly collected. Shrink films, which are another type, are used by loosely wrapping them around the products and then stretching them with heat.

It is not possible to lose weight alone with various methods such as stretch film or corset. Just as various sports and exercises are not enough to lose weight alone, it is not enough to cover the region in this direction.
If you want to burn regional fat, you should definitely strengthen your goal with diet and nutrition. If you continue to consume fatty, calorie, high sugar and salt foods, use stretch film as much as you want, but you cannot get rid of your regional fats.

Things to Consider to Burn Fat with Stretch Film
Of course, the most important thing that you have to pay attention to is to burn fat using stretch film is nutrition. Another point is not to leave your body dehydrated.
Because it will cause sweating and loss of water in the areas you consume, you should consume 3-3.5 liters of water daily and prevent your body from being dehydrated. You can also apply a thinner cream before wrapping the stretch film on your body to improve the area.
It is possible to perform regional slimming and thinning by paying attention to these issues.


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30 nutrients that help burn fat

Sweet potato It is a source of beta-keraton, a powerful antioxidant and fights fat storage.
1/30

Eggs We have been cleared of the eggs that we have been avoiding for years as a result of high cholesterol levels, and it turned out that a few eggs a day have no harm. Thanks to its high protein value, it helps to burn fat and thanks to the vitamin B12 it contains, it accelerates fat destruction.
2/30

Oily fish Oily fish such as salmon are among the richest omega 3 foods. Omega 3 is a real friend for those who want to burn fat. Must be on your table
3/30

Grapefruit Grapefruit that accelerates metabolism, balances insulin level and cuts the appetite is a candidate to become the favorite fruit of the regimen with these properties.
4/30

Oats The rich oats are our head crown for prolonging the sense of satiety and fighting cholesterol. Of course, we are not talking about sugary versions, but all natural and non-additive ingredients.
5/30

Olive Oil Olive oil, which has a high rate of unsaturated fat, helps to burn fat and prevent sudden hunger crises.
6/30

Peanut butter An amazing nutrient that will help you burn fat if you eat more than 3 spoons a day. Unless it's sugar-free.
7/30

Almonds and other dried fruits Dried fruits such as almonds, hazelnuts and walnuts will help to close your appetite. But try not to consume more than a handful a day!
8/30

Beans and other pulses Because of their low-calorie, high-fiber, high-protein, pulses are the mainstay of fat-burning foods.
9/30

Spinach and other green vegetables Similar to pulses, green vegetables are low-calorie and fiber-rich foods. Among the greens you will be your friend are broccoli, lettuce, arugula and cress.
10/30

Dairy products Milk and dairy products are the richest nutrients of calcium, a fat-burning substance. Not very oily species can be consumed in abundance.
11/30

Turkey, poultry and similar lean meats Because digesting protein requires more energy than digesting carbohydrates, proteins are automatically included in more fat-burning foods! Moreover, proteins provide a feeling of satiety for longer.
12/30

Unprocessed cereals Whole grain products keep your insulin level in balance, preventing fat storage. However, we should say that you cannot get the same benefit from products that are introduced as whole grains and contain high amounts of sugar (such as breakfast cereals).
13/30

Fruits Fructose contains high amounts of fruit, which may make weight loss difficult. However, the calories you need to spend for digestion, some fruits that are more than the calories they contain is OK! For example, apples, apricots, peaches and pears.
14/30

Coconut oil The medium-chain triglyceride contained in it is a type of fat that our body prefers to use for energy rather than storage, which may prevent you from gaining weight. In general, no wonder of olive oil, but if you want to make a change from time to time, we recommend coconut oil!
15/30

Raspberries and other red fruits Red fruits provide a feeling of satiety for a long time thanks to the fibers and pectin they contain. However, high amounts of sugar should not be eaten more than a handful per day for their contents.
16/30

Green tea Catechin in green tea facilitates fat burning, accelerates metabolism, and increases the liver's fat burning rate. All you have to do is drink 4-6 cups of green tea a day!
17/30

Vinegar The benefits of vinegar are both speeding up metabolism and balancing blood sugar and preventing fat storage.
18/30

Coffee Caffeine has an accelerating metabolism, but if you want to lose weight, you should stay away from creamy, milked, sugared coffees!
19/30

Lentils The iron-rich lentil family has an accelerating effect on metabolism.
20/30

Hot pepper The substance called capsaicin in hot pepper, which causes a burning sensation, helps the body burn more calories.
21/30

Brussels sprouts Vegetables such as brussels sprouts, broccoli, cauliflower and cabbage contain a substance called sulforafen, which releases fat-burning enzymes.
22/30

Avocado Perhaps you don't like this strange fruit, your friend in fat burning.
23/30

'Chia' seeds The Chia seeds, which come from the Mint family and do not have a unique taste, do not stop counting. Rich in fiber, protein, magnesium and Omega-3 fats, the seeds of this miracle plant accelerate metabolism and release glucagon from hormones that help the body burn fat.
24/30

Oysters are low in calories and rich in zinc, which helps to reduce appetite. It is probably among those you will consume at least from the list of foods, but it is still worth knowing!
25/30

Cinnamon Cinnamon, insulin balance is one of the miraculous nutrients.
26/30

Garlic You know that garlic is a powerful antioxidant. One of the numerous benefits is lowering cortisol levels in the body (cortisol, a hormone that causes your meals to be stored as fat in the abdomen).
27/30

Red wine An antioxidant called resveratrol in grape peel helps to prevent the growth of fat cells. However, if you need an excuse not to eat grapes, but to drink wine, the calcium pyruvate in red wine makes the fat cells spend more energy.
28/30

Watermelon Watermelon will give you a feeling of satiety because of the high water content it contains and will prevent you from eating more.
29/30

Water Drinking a large glass of water helps to speed up your metabolism by 30%! If you want to lose weight, you should drink at least 2 liters of water a day. Water will also eliminate the feeling of thirst, which you can mix with hunger, so that your desire to eat will pass.


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Making Muscle and Burning Fat at the Same Time

Most of us target a shaped, low-fat and muscular physics. Bodybuilders and fitness athletes usually want this. But in the course of this fatification, our abdominal muscles disappeared while gaining strength and increasing mass. So now is the time to get rid of fat and get a fit-only appearance - but this time it will be different for you.

Are you sometimes confused about the maintenance of the mass you gain during your diet? Is it difficult to gain weight and for a more muscular body you have to fight for every weight muscle and you may be afraid of losing calories. More calories mean more mass and less calories mean less fat - one or the other - are we wrong?

The old question that has been discussed for years; Is it also possible to burn fat and increase muscle mass? There are so many ideas from experts to practitioners that it is really hard to reach the truth. Many will tell you that you need to choose between them to achieve optimal success, and it is an empty job to try both at the same time. So let's go, let's reduce calories, let's make concessions for better abdominal muscles and shape. No, you can do better than that!

You must implement a concise action plan to reach your highest potential. The rules and plan here will not only help you maintain your muscles, but will also help you build muscle while burning fats in your body. With some planning, discipline and hard work, these can be achieved.

Accurate Amounts

The most important principle in this plan is to eat macro foods (protein, carbohydrates and fats) in the right amounts. By manipulating these foods and following these rules, you will soon reach your goals. Your diet is very important, but you cannot achieve your ultimate goal without following these principles.

Protein : As the main source of muscle building, protein is essential for your muscle building strategy. You should take 1-1.5 grams of protein for every 450 grams of your body weight (this is around 180-270 grams for a 81-pound one). This will ensure that your muscles receive the right dose of amino acids to protect and build muscle tissue. Some of the main sources of protein are chicken, lean steak, fish, turkey, minced meat, eggs, cottage cheese, yogurt and protein powders .

Carbohydrates : Carbohydrates are a great source of muscle preservation. These specific macronutrients will be manipulated as the diet plan continues and will play an important role in its success and therefore play an important role in your regular intake. Mainly you should have intake of complex carbohydrates and fiber. Their sources include brown rice, Indian rice, sweet potatoes, wheat bread, oat pastries, vegetables, some fruits and Ezekiel products.

Oils : Do not dispose of healthy oil. Some fats are essential to maintain hormones such as testosterone, to increase fat burning and to help energy levels. Healthy fats will be used in place of carbohydrates to keep sugar levels constant on certain days and to help you feel satiety. Good sources of oil include avocados, walnuts, almonds, olive oil, natural hazelnut paste, egg whites and sunflower seeds.

Burn the oven!

Now let's see how we can apply these macro foods and manipulate them to create more power and mass while melting the accumulated fats. Protein levels will remain the same throughout the plan process. You will need a steady stream of amino acids to feed the muscles for repairs and recoveries.

Start by testing one gram for every pound of your body weight, that is, 450 grams and evaluate your progress. If you lose your form, try 1.25 or 1.5 grams per 450 grams and reconsider. This should be the highest point you can reach in the protein - the remaining remains in the manipulation of carbohydrates and fat. Allow approximately four weeks for each change in protein content before reassessment.

The interesting part is this. You will now begin to manipulate the carbohydrate in such a way that the body will use its fat tanks for fuel. You will have high, medium and low consumption days. You will receive low carb in two to four days, followed by average and high days. On low days, your body will burn fat for fuel and will retain muscles as long as protein intake is high. You will have a normal carbohydrate day and another high carbohydrate day before you dehydrate your body during the process of taking low carbohydrates for days (too long may cause low testosterone levels and metabolic slowdown).

It will send fuel to the muscles, accelerate your metabolism and burn without keeping fat in the body. Carbohydrate intake should be 0.5 for every 450 grams of body weight on low days (180 pounds, about 90 grams for one 81 kilos), 1.5 grams (270 grams) per 450 grams on average days, and 2.25 grams per 450 grams on high days.

Fat intake should be around 0.25 for every 450 grams of body weight or 20-30% of total calories. However, on days when carbohydrates should be low, it is wise to increase your healthy fat intake slightly. This ensures that your hormone levels remain healthy and balanced and provide enough energy for your heavy training.

On low carb days, just increase your fat intake by 50%. Remember that one gram of fat is twice the amount of calories in carbohydrates, so this is a very important point. For example, if you've had half an avocado in your salad, now on low carb days ... you'll eat avocado.

fat burning3

Muscle Building, Fat Burning Example Diet

Low Carbohydrate Days

Meal 1 - 3 eggs and 4 egg whites, half a cup of oatmeal (dry), a little cinnamon to taste, 1 spoon of natural peanut butter
Meal 2 - 2 spoons of whey protein or 1 cup of knead, 42 gr almonds.
Meal 3 - 200g meat, fish or chicken, green salad with 3 spoons of olive oil
Meal 4 (pre-workout) - half apple or banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 spoons of whey protein to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and 1/2 avacado.

Average Carbohydrate Days

Meal 1 - 3 eggs and 4 egg white, 1 cup oatmeal (dry), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein, 1 ounce almond, 1 apple or 1 glass of yogurt.
Meal 3 - 200g turkey and two slices of wheat bread and 1 spoon of light mayonnaise, 2 spoons of olive oil with green salad.
Meal 4 (before training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 cup cooked Indian rice.

High Carbon Hydrated Days

Meal 1 - 3 eggs and 4 egg white, 1 ½ cup oatmeal (dry type), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein or 1 yogurt, 1 ounce almond, 1 apple to mix in water.
Meal 3 - 200g fish, green salad with 2 spoons of olive oil, 1½ cup cooked Indian rice.
Meal 4 (pre-training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 medium sweet potato.

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