How to start the process of fat burning Continuation

How to start the process of fat burning Continuation

Excess weight is not only not aesthetically pleasing, but also hazardous to health - we wrote about this in the previous article . We continue to talk about how to get rid of excess weight with the help of a well-structured training process in the article by Oleg Fesenko, a leading specialist in the field of biochemistry and physiology of sports, master of sports of Ukraine in power triathlon, fitness trainer Oleg Fesenko. 

Workout to start the fat burning process

For beginners, workouts with phases (strength / aerobics) are great:

 30 s / 2 min;

 1 min / 3 min

 2 min / 5 min

That is, the intervals are 1: 4, 1: 3, or 2: 5.

For more trained people (medium to high VO2 max) the following intervals are great:

30 s / 30 s;

1 min / 1 min;

1 min / 2 min

Recent evidence suggests that 1: 1 interval training provides the best adaptive shift. But that doesn't mean you have to do 20 minutes of continuous CrossFit and then go for 20 minutes on a cardio machine. This is definitely better than sitting at home, but I repeat: the intervals of the activation phase should be short, even 10 s, but no more than 2 minutes. Otherwise, the body will adapt to the use of glycogen and store more fluid.

But do the aerobic interval (combustion phase) no more than 10 minutes, but no less than the duration of the first. And don't forget the ratios above.

I can assure you that training regimens like these are the best for reducing fat stores. Sometimes such workouts are called circular, sometimes interval, sometimes strength marathon and even shaping. But whatever the name may be, the essence is the same: the main thing is to correctly dose the load, monitor the pulse, breathing and general well-being. These are the main points of the training process. Of course, stick to other principles as well:

1. Training should be varied, versatile and interesting.
2. Exercises and the type of training itself should be selected based on your individual characteristics (gender, age, somatotype, fitness level, etc.).
3. Exercise should be regular and frequent (up to 6 times a week).
4. Training should help improve physiological performance (strength, agility, endurance).
5. Exercise should not harm your current health.

5 things to do

If we return to the topic of fat burning itself, then one cannot do with training. I recommend following the steps below:

1.  First of all, try in some way to determine the approximate fat content (with an error of no more than 10%). Assess your obesity and your own weight (underweight or overweight). If the level of fat is within the framework of physiological norms (I mentioned this above), then the fat burning strategy can be supplemented by the use of special drugs and supplements that stimulate the body even more (caffeine, guarana, synephrine, capsicin, yohimbine, etc.). The body does not want to give up the physiological reserves of fat and will hinder us in every possible way. Here you need to understand all the nuances and subtleties of the work of our hypothalamus, and, of course, adhere to proper nutrition.

2.  If you have identified yourself with an excess percentage of fat, then at this stage you need to understand and understand the root cause of this fat: eating disorder, hormonal imbalance, sedentary lifestyle, etc.

Before embarking on training sessions and proper nutrition, you need to understand where this fat came from. What contributed to this? And exclude all possible options:

contact a competent specialist and get tested. Improve metabolic processes and the work of the endocrine glands. Eliminate concomitant diseases (even chronic tonsillitis or pharyngitis can aggravate fat deposits and slow down lipolysis processes).

establish food: do not overeat, do not eat fast food, chips, sweets. Sometimes it is very difficult for people to give up some harmful foods and gluttony. For this, there are a number of drugs that help to correct eating behavior (for example, they block the center of hunger or do not allow you to enjoy eating food);

live a healthy life;

get enough sleep (sleep at least 7 hours a day);

move as much as possible;

and, of course, positive emotions and mood.

3.  If you have done the first two stages and figured out the root cause of obesity, then you can safely start adhering to the diet - all diets work, but you need to select them individually. For example, I consider the keto diet one of the most effective. But, alas, it is not suitable for many obese patients. Low-calorie and low-calorie diets are suitable for almost everyone. But do not forget that the qualitative characteristics of food (what we eat) are MORE IMPORTANT than the quantitative ones (how much we eat)! The topic of nutrition is very voluminous and interesting. I will try to tell you about this in the near future.

4.  Actually the training process itself and an increase in physical activity. Try to assess the degree of physical inactivity (how much time you spend "on your feet" and how much - in a sitting position). Don't feel that mental work requires a lot of energy. Therefore, if you are programming or playing chess and your brain is boiling, this fat will not decrease. More often than not.

5.  After going through the first three stages, you should choose the training schedule that will be comfortable for you, and, adhering to the principle of gradualism, start with 2-3 sessions per week and systematically reach 6-7 times a week. It is important to choose an individual training program, build a progression and adhere to periodization. Exercise should not only help you burn fat, but also increase or maintain muscle mass. After all, muscles are exactly those structures. which consume energy, convert it into mechanical or thermal energy. Therefore, the more muscles a person has, the easier and faster he will be able to cope with excess fat mass.