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139263 2008 年 11 月 23 日 09:55 Reading (loading. ..) Comments (0) Category: Personal Diary
This known to reduce fat is the most effective way to block not reduced, which enables you to ensure that the premise of muscle growth effectively reduce body fat. Six meals day you most like in strict accordance with the following tips to do so.
Tip one: reduce the intake of carbohydrates at night
weight training glycogen from carbohydrates needed for energy. However, at night, especially after eight o'clock at night the body intake of carbohydrates will increase the chance of fat storage. Because the body at rest consumes only a small amount of sugar and glycogen, the body's metabolism to say the level of sleep is also reduced. Another reason is the nightly intake of carbohydrates, the body will release more insulin, and high insulin levels increase fat reserves. Fast Second Peru
: aerobic training
proper arrangements for aerobic training to lose weight, but too much will hinder trained in health, growth and metabolism of muscle. I suggest you make three times per week aerobic training. Aerobic training is best arranged before breakfast, because you do not eat, the body will have to use fat reserves for energy instead of carbohydrates. In addition, weight training your anaerobic control in thirty minutes or less, with high intensity training, in order to facilitate the consumption of more carbohydrates.
Tip three: Eat more fiber
a little amount of fiber helps to reduce fat intake. Because the fiber can block the digestion and absorption of carbohydrates, slow down the rate of sugar molecules into the blood, helps to reduce the release of insulin. Reduced insulin release helps prevent obesity, insulin is because of the high signal of fat storage cells.
Tip four: not only increase fish
fish muscle and reducing body fat, because fish contain high levels of beneficial fats. Cold-water fish (such as salmon) to provide omega 3 fatty acids, it can make the muscles more sensitive to insulin (insulin-responsive muscle to increase the muscle to reduce fat in favor.) In addition, the fish can promote and amino acids into muscle glycogen reserves, but also help maintain glutamine reserves. Eat salmon three times a week,
心情不好吗？来发泄吧！！！ - Qzone日志, you will get plenty of omega 3 fatty acids.
Tip five: two
practice every day, but as long as the degree of weight training will enable the body to promote muscle growth and reduce fat hormones and enzymes. Training twice a day can take advantage of this. Twice a day can promote high-frequency stimulation of glycogen consumption, thus preventing heat into fat storage.
Tip Six: Use
ephedra ephedra is an herb with the same effect of ephedrine, ephedra and ephedrine can promote fat by speeding up the metabolism to decrease. More importantly, they can reduce the fat while maintaining muscle size, because they are only to promote fat metabolism and does not affect the protein. Ephedra is generally taken before training, with about 334 milligrams, because it contains ephedrine, those who have hypothyroidism or hyperthyroidism, and high blood pressure or asthma can not take it. Ephedra than actually much safer than synthetic ephedrine, which can be converted in the body into a chemical called ephedrine sulfate, which can be absorbed faster and more effective role in the body.
Tip Seven: circular arrangement of high calorie and low calorie intake
reducing caloric intake helps to reduce body fat, but it will also reduce the muscle. Use this way to prevent this abuse. In the low-calorie diet for three days after the fourth day of high calorie diet. You may lose some muscle in three days, can take a number of secondary nutrients (such as branched-chain amino acids and ephedra) to prevent muscle damage, there is a simple formula: calorie daily intake of low calorie intake you usually 50%, high-calorie day in your calorie intake is usually based on the combined 30%. For example, reduced to 150 grams from 3oo grams,
雨中独行, three days later increased to 390 grams.
Tip eight: rational allocation of carbohydrate intake
Indeed, no reduction in carbohydrate intake can also reduce body fat. Here there is a good way: all of your intake of carbohydrates a day together, the assumption is 300 grams, then eat breakfast and after training when 30% of the intake (90 grams), and the remaining 120 grams of average assigned to the remaining four meals to go. This is because the morning and after training the body to store calories as fat is the least chance. At this point blood glucose and glycogen levels are low, most of the heat is used to
Tip nine: low-fat diet increased body fat
lead to three main reasons are: intake of excess calories, eating too much fat and excessive carbohydrate intake. If the previous eight tips have not reached the desired results, then you can only rely on this last resort,
Taiwan's 30 years 1975-2005 - Qzone log, that directly reduce the amount of dietary fat. For bodybuilders, the only way to do so is to choose fat-free proteins, such as egg, fish, and protein powder. 6 to 7 days, and then add a little fat diet, a simple method is to use red meat, chicken and other foods to replace the non-lipoprotein. This can increase the amount of dietary fat and provide essential fatty acids necessary for muscle growth one hundred and eleven substances.
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