All the practical information you need to know about fat burning
IT IS NOT FATE TO BE FAT, THE FIRST STEP IS TO ACCEPT IT.
• You should have breakfast in the morning. You should consume boiled eggs that help burning fat in your breakfast. I would recommend 2-3 eggs, one of which will be full eggs.
• Use olive oil instead of fat for cooking. You should prefer olive oil which is rich in terms of protection against arteriosclerosis and monounsaturated fat content.
• Prefer fresh fruit to dried. Dried ones have more sugar density.
• Consuming more protein (1-1.5 g / kg) is one of the most important issues.
BODY SPEAKS MORE ENERGY WHEN SCREENING THE PROTEIN BECAUSE THE PROTEIN IS DIFFICULT TO DIGESTIVE.
• Do not consume carbohydrates alone. There is always a small amount of fat or protein, so that carbohydrates are easily digested.
• Make sure to consume 3 main 2-3 meals a day.
• Eating half grapefruit with breakfast, eating fiber and eating compound carbohydrates, helps burn fat.
• Adding low-fat yogurt, milk and curd cheese to your diet increases protein intake and also regulates the function of 'Calcitriol' hormone, which suppresses fat burning and suppresses fat burning.
• You can add a few slices of avocado to your salads on a regular basis. Avocado helps to burn fat thanks to its mannoheptulose content that increases calcium absorption and reduces insulin release.
• Two cups of very cold intermittent water during the day increases your metabolic rate by 30%. This simple trick that increases the rate of norepinephrine increases heart rate, glucose release from stores and blood flow to skeletal muscles.
• You must read the labels of the products you buy from the markets. Avoid corn syrup containing high fructose.
• Be sure to consume an apple during the day. Apple can be digested slowly and is a very useful fruit thanks to the numerous antioxidants it contains. Thanks to the polyphenol it contains, it increases muscle strength. An average apple contains 200 ml of polyphenols and only 30 grams of carbohydrates. It also helps in fat burning.
• Slow digestible foods such as brown rice, oats, whole wheat bread serve to keep insulin levels low and stable and help to burn fat.
• Eat whatever green you find randomly every day. Raw broccoli, leek, spinach, purslane each can be boiled or consumed raw. If the scale is as frequent as a handful it can be up to 3-4 palms. Thanks to the fiber they contain, they create a feeling of satiety and prevent your blood sugar from falling. Therefore, take at least 25-30 grams of fiber per day.
• Although the issue is fat burning, the other way to burn fat is to get your daily fat needs from the exact and correct fatty acids. Pour olive oil on salads, do not be afraid to eat oily fish, sometimes try unrefined coconut oil in your meals. Hazelnut, peanut, almonds in the useful oils provide you with benefits.
• Research shows that even an innocent snack during the day is around 500 kcal, and if you do it every day, you store 3500 kcal of empty calories per week. Choose your choice wisely.
• Non-organic strawberries, dietary soda, tomato paste, sweetener, microwaved popcorn, white chocolate, hamburger, swordfish, white bread, corn, sugar, salt, nutrients should never be consumed.
• Try to consume herbal teas such as rosemary, clove, cinnamon and ginger, or accelerate the metabolism together, or consume 3 cups.
• It is a known fact that omega-3 oil helps to burn fat. However, the most important way of burning fat intake in the morning, noon, evening meals with 2 grams each is to consume.
• In addition to omega-3, 500 mg of green tea extract, which is consumed regularly every day, is taken before morning and lunch and provides fat burning.
• It is in no way beneficial to cut carbohydrates completely or to take too little to lose weight.
• It is important to know the best time to consume carbohydrates. The first time you can consume carbohydrates during the day should be the first meal as soon as you get up in the morning, the second before and after the sport. In these purchases the measure should be up to 1 gram per kilo. (During diet periods)
• Your diet should be protein-based and contain carbohydrates, and consume plenty of water during the day. One meal a week can be eaten as a cheat meal. This meal contains plenty of carbohydrates as well as trans fat. The aim is to choose a fraudulent portion of meals that will not make the body feel that you are on a diet.
• All test results for thyroid glands and their functions should be within accepted values. (You should check your T3, T4, TSH values from time to time.)
• In addition to thyroid functions, special precautions should be taken for irregular menstruation, menopause, anthroposis and pregnancy.
• If you have a condition such as Metabolic Syndrome (Insulin Resistance), you should share it with your dietitian and fitness instructor.
• If you cannot or cannot do sports, always choose an active life. Instead of going up the ladder to the elevator, where you have to go by bus, prefer to descend one stop before, climb with your own legs, and those gigantic escalators in subway stations. Glycogen is the stored part of carbohydrate in muscles.
• If too much glycogen begins to be stored, the body loses its ability to burn fat because of this excess carbohydrate. The best way to prevent this is to whip the body's ability to burn fat by taking very low carbohydrates for two consecutive days every two weeks. The scale itself is not always sufficient to assess the risk of cardiovascular disease.
• It is a known fact that 2 cups of coffee during the day accelerate the fat burning. Try to consume one of these two cups for your breakfast before training.
• Make sure that you meet your daily vitamin and mineral needs in the right amounts and continuously.
• It is known that 400-500 mg vitamin C burns more fat daily and 800 mg vitamin D helps burn fat. Be sensitive to the intake of these vitamins.
• Flaxseed oil increases your fat burning potential. You can use it frequently.
• Consume frequently thermogenic products such as caffeine, capsaicin, and green tea. Thanks to their thermogenic properties, they accelerate fat burning.
YOU MUST CHIEVE YOUR MEALS SLOWLY CONSUMPTION AND YOUR BRAIN HAS 12 MINUTES TO UNDERSTAND YOU HAVE STARTED TO SATISFY.
• Two other important criteria rather than weighing are the measurement of waist circumference and the other is the measurement of body fat percentage.
• It is important that we store them as much as our excess weight. Thickness around the umbilicus is often evidence of increased fat around the liver, heart and other internal organs.
• various scientific and professional organizations in Turkey, males from 94 cm, measurements of more than 80 cm in women admit as a sign of higher risk.
• Oatmeal, banana, almond, curd, cottage cheese, basil, yogurt, red berries, leek, carrot, humus, green tea, a handful of dried fruits, 1 cup of buttermilk can be selected as snacks.
• Soybean milk, cinnamon, grapefruit, apple, turkey meat, beans, spinach, pepper, broccoli, curry can be consumed as metabolic accelerators.
• Water is your biggest help in weight loss. Drink at least 2-3 liters of water during the day. Suppress your appetite by consuming before meals.
ALWAYS CONSUME 2 CUPS OF WATER AS soon as you wake up.
• To lose weight and burn fat, your body should not lack zinc, C, B and D vitamins, and your testosterone levels should be within normal limits.
• You must follow 3 white legends. You should avoid flour, sugar and salt. Processed foods are as dangerous as these 3s.
• Alcohol intake should be reduced. If you cannot prevent this, you should consume low-calorie alcohol products.
• After 20.00 in the evening, heavy and simple carbohydrates should not be consumed. Carbohydrate should be avoided at night. If possible, you can walk after dinner.
• Stressful life and intense chronic stress is one of the major factors in weight gain because it secretes cortisol. It is also one of the major causes of lubrication in the belly area. In addition, medical cortisol should be considered once again, even for therapeutic purposes.
• Of course, and necessarily have a nice sleep. Keep in mind that insomnia needs to consume 300 calories more than those who can sleep during the day. (8 hours)
• Curd cheese may be your last meal before bedtime because of casein (slow digestible protein) in cheese.
• CLA and chrome as an additional nutritional support help to burn fat when consumed with food.
When it is difficult to burn fat now, that is, when you enter the plateau, use the method of intermittent fasting as a last resort.
All these pathways do not have a miraculous effect alone but should be preferred because of their synergistic effects.
TIPS FOR OIL BURNING WHEN SPORTS
• You should add resistance and weight exercises at least 3 days a week to increase your muscle mass and increase your basal metabolic rate.
• Many studies have shown that vibration-related studies, such as jumping in trampolines and working on a power plate device, help burn fat.
• Frequently use the 'Caliper' as an oil meter. Ask your sports coach for help. Frequent measurements will show how close you are to your target or how astonished you are.
• Those who aim to burn fat together with diet should not remain loyal to their diet for a long time and should change their diet and sports programs when they enter the plateau.
• Be careful not to consume foods from carbohydrate group with high glycemic index before training.
Many people who do regular sports and live active lives burn calories at a value of about 36-40 per day per kilo. If you are a regular sports and balanced diet follow-up, if you are doing sports, calorie intake per day 28-32 calories per day, up to 24 calories when you are not doing sports.
• It has been found that protein powder smoked between meals helps in the production of high quality muscle mass as well as fat burning. Studies in the UK have shown that protein powder increases the level of cholecystokinin and glucagon-like peptide-1 hormones that provide fat loss and suppress hunger.
• Do not avoid taking carbohydrates on your training day, which is full of functional and multi-joint movements, and can increase up to 4-5 grams per kilo.
• According to a 2008 study by the University of Alabama in the US / catcham, soy protein (after not exceeding 15-20 grams per day) after 3 months of regular use reduces appetite and slows calorie intake, resulting in significant abdominal fat loss.
• HCA supplementation, known as hydroxycitrate, can be taken up to 250-1000 mg daily and helps with fat burning and provides durability to extend training time.
• In addition, creatine supplementary nutritional supplement used by athletes is one of the additional nutrients that athletes use to support fat burning in their training.
• According to a study at Purdue University in West Lafayette, Indiana, USA, it is found that the protein powder mixture that is used after sports is made with less water and served intensely makes it feel longer.
DO NOT CONSUME CARBOHYDRATE BEFORE GOING TO BED NIGHT
Do not eat anything at least 3 hours before bedtime. At night, the insulin sensitivity of the body is reduced, which means that more carbohydrates are eaten during the day than the daylight. This is all about hormones. Instead it is recommended to consume 4 hours prior to protein or casein protein near bedtime.
• Before bedtime, 30-60 minutes before, 5-10 grams of caffeine-free nitric oxide can be taken into the empty stomach. NO is an additional nutritional supplement with a fat burning feature. There are research results that can increase the level of growth hormone called Ghrelin and accelerate fat burning.
• My advice to those who exercise and work out to lose weight may drink a cup of coffee 45 minutes before workout. Likewise, before the study 1-carnitine and 5 grams of BCAA to be taken as an ideal supplementary nutrients for fat burning Some studies suggest that an additional 100 mg aspirin intake may contribute to speed up fat burning.
• Consumption of beverages containing caffeine and EGCG (green tea extract) which is used as an energizer helps weight loss. The abovementioned candies are not commercially available sugared energy drinks. You can prepare this mixture at home and consume cold. Especially before training, 200 mg caffeine, 250 mg green tea extract is sufficient.
If you intend to use an oil burner, ALWAYS consult your doctor.
Fat burning products can have serious side effects such as lowering HDL cholesterol, which is known as good cholesterol. If you are going to use vitamin B3 known as niacin in the morning on a full stomach to be taken as one (500mg). This is not meant to be L-carnitine-type fat burners but rather fat burners known in the market under their trade names. In contrast to L-carnitine, it has beneficial effects on metabolism as well as fat-burning effect.
10 MIN WALKING ACCELERATES OIL BURNING BEFORE WEIGHT WORK
• Eat your biggest meal during the day after your weight training.
• On some training days, the upper and lower body work together and apply it as a super set. A movement from the lower body to the upper body, apply it in sequence and continue resting for more than 30 seconds.
• Try to apply the super set logic, sometimes with three different motions, instead of two separate motions.
• Running large groups of muscles facilitates weight loss.
• Do not underestimate Plyometric training. These movements, consisting of a series of splashing, explosive, improve explosive power as well as increase fat burning. Repeat 6-7 plyometric movements 10 times in succession, make 4-5 laps and rest for 1 minute.
• Make a cycle with 3 consecutive 1 minute movements. The movements you choose for this cycle can be shadow boxing, skipping rope, punching a punching bag, or a challenging series of 3 favorite plyometric moves. Do one of each for one minute. After your 3-minute mixed set, take a rest and try to make this series 4-5 times.
• Basic and multi-joint movements should be indispensable for your training. Squat, deadlift, bench press, shoulder press, barbell row… make sure to do such movements.
• Occasionally include cycle workouts in your workouts, performing a series of successive movements with very little rest. In order to benefit from the aerobic system in circular exercises, the circular training set must take at least 2 minutes. 10 repetitions of 6-8 movements should be made and each of these sets should be continued for at least 45 seconds at the end of the round training 2-3 minutes should be given after 6-10 rounds.
The training logic above:
Target zone: Whole body, cycle method
Number of tours: 6-10
Number of moves per turn: 6-8
Number of repetitions: 10
Frequency: 3 per week
Set time: 45 seconds
Rest between tours: 2-3 minutes
Movements to select: Multi-joint movements
• 6 repetitive weight lifts in your training, contrary to the known less weight, more repetitive sets burn more fat.
• Do not run away from heavy weight workout is exactly the opposite will help you. Load and load. Spend energy in all your activities faster, farther.
• Very heavy single lifts, successive lifts, and changes in lift speed in your workouts change the muscular fibril you run from Type 1 to Type 2b and sometimes from Type 2b to Type 1. You can achieve this by combining strength and hypertrophy training. Example: Let's say you've done very heavy 5 repetitions. Sometimes, after 5 heavy repetitions, rest for 20 seconds instead of doing 5 × 5. Rest for 20 seconds and do 2 more. So you've created 10 repetitions in a short time, creating a great warning for a thicker muscle mass.
• There are studies showing that protein drinks contribute to fat burning in morning and post-training intake.
• It is known that glutamine (some kind of amino acid), taken up to 5 grams twice a day, helps to build muscle mass that will contribute to fat burning.
• The use of free weights in your workouts is more difficult than machine, hydraulic, cable work, and has a positive effect on fat burning.
• In another study, 3-5 sets of training series including 8-12 repetitions but short-term rest periods increase testosterone and growth hormone secretion in men and improve anabolic process.
• You should reduce your rest period during training. Do not exceed 30 seconds.
SIMPLE FORMULA FOR CALCULATING YOUR OIL BURNING PULSE RANGE:
Any activity in the region between 220- yrs x 0.6 and 220- yrs x 0.80 will burn you fat.
• You can walk, cycle or jog within this pulse range according to your age. Although these types of exercises work on fatigue-resistant Type 1 muscle fibrils, these types of training allow for more blood circulation and distribution of lactic acid. It also improves the aerobic energy system and prepares you for more difficult training series and contributes to fat burning.
• Do your weight training on your training days before you finish, then do cardio. This is because the first weight training to empty the glycogen stores after the fuel used for cardio activity is the oil.
• After a sleep of about 7-8 hours in the morning, the body's glycogen stores become empty, and during the morning the cardio is made on a warm stomach with a mild intensity, the free fatty acids in the blood will be burned more easily, so you can make your cardio before breakfast. Believe in an effort worth getting up half an hour early. According to a study conducted by the University of Kanazawa in Japan, this walk will prevent caffeine and muscle destruction before the amino acid 6-10 grams or half-scale protein powder made with water will be very useful.
• Another option is; It is one of the best cardio options to warm up after 2-3 minutes of rapid walking and increase loading intensity to 80-85%, run for 15-20 minutes, then reduce loading intensity to 60-65% and continue for 10-20 minutes.
• In cardio training for fat burning, the loading intensity should be between 60% and 80%. The ideal range is 70% loading intensity and causes 40 grams of fat burning per hour. Do these cardio sessions 4-6 times per week for 30-60 minutes if you are not taking an interval.
• If you choose a weight vest with 10% of your body weight during the training with weight vest, the calories you will burn during walking and other activities will increase by 8%. Consider this as an opportunity.
• Blend your long-term low-intensity cardio sessions with your short-lasting severe HIIT (Interval) sessions. If you make the weekly distribution correctly, you will continue to burn fat without overtrain.
RELATIONSHIP BETWEEN OIL BURNING AND INTERVAL
It is an interval type of anaerobic training and is mostly used during fat burning periods. It is usually done on the treadmill.
These are sprinting after general warming with a 5 minute walk.
The ratios may be 1: 1/1: 2/1: 3 /.
1 minute too fast
1 min slow tempo walk
or 1 minute too fast 2 min slow tempo walk
or 1 minute very fast three minutes slow tempo walk and can be planned from 4 to 10 repetitions.
• As the condition increases, you can convert slow tempo walks to light jogs, and more quickly to tempo races equal to half of the fast runs. If you are running at 12 km speed, you should walk at 6 km speed during the rest period.
• For overweight 110 kg or more, my advice is to provide a 10 kg reduction in body weight with cardio and then switch to the Interval system.
• Intervals with excess weight will bring overload to the knees. For this reason, it should be replaced by a walk after cardio training.
During fat burning, when you are forced to burn fat now, that is, when you enter the plateau, add an extra 1 day to your weekly interval studies. If you do 3-4 times a week before, that number now has to be 4-5 for you. Intervalin difference is called EPOC (increased oxygen consumption after exercise), thanks to the continuation of fat burning at rest. Interval is an anaerobic study. Cardio is an aerobic exercise that ensures fat burning as long as it is performed.
In addition to intervalin, you can start shorter but much more intense 10-20-30 second sprints and start again when your pulse is 120-140. Another option If you do 20 squats at the end of each of these sprints and do the rest between 40 seconds rather than pulse rate, your fat burning will accelerate.
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