How to change shape
Healthy Lifestyle / / August 12, 2017
What we can and can not change in your figure?
can not change the inherited "structure" of the body and the structure of the skeleton.But any woman able to create a beautiful shape from that inherited from birth.How?Two ways: by burning excess fat and developing muscle.
Let's start with fat.In our body contains from 20 to 30 billion fat cells.And some of them are essential.Without them it is impossible the functioning of the brain, nervous system, bone marrow, heart and cell membranes.Such "required" fat in women is usually from 22 to 25%.
But there is another type of fat: fat that our body makes it "in reserve".With them we are a constant struggle.A small proportion of body fat is a kind of "safety cushion that protects organs from damage and hypothermia.The rest - the subcutaneous fat layer.
fat distribution in the body is called "fat pattern."It was he who defines the overall appearance of your figure.Women's fat cells are different from men: they are controlled by other hormones and enzymes.Youhave more fat on the hips and sides, men - in the abdomen.However, after the menopause when reduced levels of certain hormones in women fat accumulates in the area of the torso.
Fat cells - is, figuratively speaking, the tiny "reservoirs" of fat.When you lose weight, fat "cringe" cells, losing the contents, but do not die.If you have lost a measure of food, the fat cells are again filled with fat and begin to grow inexorably.The paradox is that in lean and obese women are about the same number of fat cells, but once they are in different states.
fat cells multiply!
However, if you continue to overeat and dial additional 20-25 kg of fat begins to rise and the total number of fat cells.Then the diet does not "kill" these new cells, but only reduced in size.It is understood that the greater a woman's absolute number of fat cells, so it is more difficult to lose weight.And there is little than can help the most stringent diet.Why?The power deficit the body strives to whatever was to retain its former weight.Moreover, the priorities are: to lose weight can do everything, but not body fat!
Adipose tissue, like the vampires begin to "suck" the energy in the muscles.Muscles, of course, lose weight, and fat remains intact.And even growing!Scales show weight drop (due to the muscles), but is unlikely to take slimming joy.Forms are lost volumes, (seemingly great!), But "feels" the skin is sagging and cellulite.Moreover, the process of the so-called"Hudeniya" necessarily leads to brutal appetite.
explanation is that since most of the food energy is spent on preservation of body fat, the body requires additional emergency "fuel" for the body's organs and muscles.Resist strong urge of hunger does not come out, and you start to eat more, then what is clear: you accumulate more excess fat than before the diet.
As fitness - training to cope with the fat?
Fitness training fights fat in two ways: by burning excess calories and speeding up the metabolism.Firstly, the training itself require increased energy consumption.As a result, the energy balance is changing fundamentally, you expend more calories than you normally get from food.
number of calories burned per unit of time depends on the time of exercise.Athletic require about 7 calories per minute, and dance aerobics or running up to 12 calories per minute.Thus, by means of regular training you will be able to guarantee a certain amount of fat to burn.
One kilogram of fat contains approximately 7,700 calories.Making a daily three-kilometer run, you'll burn about 6,000 calories per month is almost a kilogram of fat!And for a year you will be able to get rid of 11 kilograms of fat.
Second, fitness - training speeds up the metabolism, ie,increases the rate at which your body converts fat and carbohydrates into energy.Each person is individual, this rate.Sometimes it even seems unfair!Your thin as a herring, a friend can have whatever he wants, and thus did not gain weight!And you should eat a miserable piece of cake, and you fullness, literally before our eyes.What's the matter?your girlfriend's body easily converts extra calories into energy, and yours, alas, no.As a result, the excess calories are converted to fat.
But do not despair!Fitness training to cope with this problem!Your metabolic rate is composed of three interdependent components: baseline level during rest and the level during exercise.The basic metabolic rate (BUOV) - is the number of calories needed to maintain vital body functions such as breathing, heart function, hormone secretion and function of the nervous system.
The older you get, the lower your BUOV.This is partly due to a decrease in muscle mass and a decrease in the overall biological activity of the body (BUOV in women by 10-15 per cent lower than that of men. This is because men have more muscle and less fat.).But the basic metabolic rate can be increased!How?Developing muscles!The more muscle, the more you know, active metabolism.
Increasing muscle mass by just one kilogram results in the consumption from 100 to 200 extra calories a day.And there is no need to comply with overly stringent diet!The level of metabolism at rest (UOVO) - it BUOV plus the energy required for such activities of the organism, as digestion, reaction to changes in temperature and other stimuli, the maintenance of body posture while sitting.
in raising this level plays a key role nutrition.Immediately after eating UOVO increased by 8-10 per cent, since digestion also requires the consumption of calories.That is why many nutritionists recommend, there is often, but little by little: such a scheme allows you to keep an increased UOVO.But also important is what kind of food you eat.For example, proteins UOVO greater increase than carbohydrates or fats.
metabolic rate during exercise (UOVT) - this is the amount of calories burnt during exercise.If you exercise is not very active, UOVT is about 12 per cent of the total number of calories expended per day.But with intensive training UOVT can reach 30 percent or more of the daily calorie consumption.Thus, the more intensively you exercise, the greater the energy transfer in the body, and hence the "burning" of fat!
As fitness training effect on muscles?
muscles (and fat) gives in "restructuring".To do this you need to do strength exercises that strengthen muscles, increase them and ultimately give attractive body shape.Consciously loading certain muscles, you can drastically alter its shape.The more that training with high reps (of 15 and above) dramatically increases the ability of muscles "burn through" fat covering them.
When you begin to engage in fitness training, qualitative changes occur in your body: body fat will decrease and the muscles - stronger.Strong, firm muscles "burn" the extra fat, dramatically change the cover subcutaneous layer - it will go flabby and "gelatinous".Cellulite itself will disappear, the skin becomes smooth and elastic.
Many women shy away from the "iron" for fear of masculine muscle pump.But this fear is not unfounded.A carefully designed fitness program treniga emphasize and strengthen your muscles, but in no case does not turn you into a pumped up "unit" like a male bodybuilder.