In this article I will give you ways to get rid of unwanted fatty tissue looking from the direction of proper diet, rest. I will try to write everything in such a simple way that everyone can understand the information that I am trying to convey to him.
In case of ambiguity, I will answer your questions.
At the beginning I will explain a few issues. Thanks to the knowledge of the definitions of individual words, it will be easier to understand the changes taking place in the body and the content of articles you use to expand your knowledge
Calorie (abbreviated k) – energy unit. One calorie is the amount that the body has to spend on heating one milliliter of water by 1 degree.
Kcal – kilocalorie. 1000 calories create one kilocalorie (1 kcal). The body’s demand is usually given in kcal, due to the size of this demand.
Diet – a way of eating. There are different types of diets that are used depending on the purpose, depending on the state of health, age, etc. The science dealing with this issue is a dietician. The diet is also one of the ways to fight many diseases.
Dietetics – a science department dealing with the principles of rational nutrition. It examines the calorific value of our diet and its content of organic compounds (proteins, carbohydrates and fats), mineral salts and toxic substances.
Adipocyte – fat cell synthesizing and storing simple fats (triglycerides).
Adipose tissue – tissue in which the body accumulates backup energy.
Glycogen – a complex sugar consisting of glucose molecules connected together. The body stores it in the liver and muscles. Glucose resulting from its decay is essential for burning free fatty acids.
Digestion – chemical degradation of nutrients (proteins, fats, carbohydrates) under the influence of digestive enzymes on simple compounds, absorbed by the body. That is, molecules that can be transported by intestinal villi epithelial cells in the small intestine where it is absorbed.
Metabolism – a whole range of biochemical changes taking place in the cells of our body.
The two main metabolic processes, quite opposite, are catabolism and anabolism.
Anabolism – a combination of simple compounds in complex compounds. For example, combining amino acids into proteins.
Catabolism – the distribution of complex substances into simple ones. For example, the breakdown of protein into amino acids (a house for bricks), or the digestion process itself, where enzymes break down individual bonds in proteins / sugars into more accessible molecules.
Reduction diet – This is a diet with a shortage of calories. The body, when it gets less energy than it needs, reaches for the storehouses in adipose tissue.
The yo-yo effect – the body’s defensive reaction to too low supply of calories in the diet. The organism after an inadequate eating style remembers that during a certain period of time it got much too little energy than it needed and set itself up to store any surplus in adipose tissue.
Supplements – single compounds that complement our diet. Supplements may be vitamins, minerals, single amino acids, fats (eg omega3).
Nutrients – e.g. isolated proteins or mixtures of proteins; carbohydrates, or isolated individual types serving as a supplement to the diet.
Stress – overloading the body, adapting to the newly emerging situation that unbalances the body.
IG – Abbreviation of the Glycemic Index, shows the rate of increase in blood sugar after ingestion of a carbohydrate product with glucose, of which IG is 100.
Cellular respiration (aerobic / anaerobic) – its purpose is to release energy from organic compounds (sugars / fats / proteins) and store it in ATP.
ATP – Adenosine triphosphate – main energy carrier.
Postabsorbtion period – the time interval in which the body does not get food, which introduces it to catabolism (eg sleep).
WKT – free fatty acids. In this form, fat is burned in the cells.
HGH – growth hormone
Lipotropic substances – fat dissolving substances.
LPL – lipoprotein lipase – an enzyme whose significant amounts are placed in fat and muscle tissue.
LBM – lean body mass.
% Bf – percentage amount of fat in our body.
Most often, people who intend to undergo a reduction are very overweight, and sometimes even obese. The biggest problem is eating inadequate nutritional products and lack of exercise. If you belong to such people, try to reduce the amount of food intake eaten, and above all eliminate excess saturated fats (animal fats), simple carbohydrates and those with high GI during the day (such as white rice, corn flakes, white bread, sugar) table, white flour and their preparations).
The best way for such people will be gradual elimination of this type of food from the menu. It is possible to plan it so that one week we completely eliminate fast food, the other one limits the sweetening of drinks with sugar and so on until we eliminate our unhealthy weaknesses. We replace white bread and other processed high carbohydrates with porridge, brown rice and oatmeal. (Read Thoughtful Reduction).
Changing these eating habits may not lead to weight loss, but it will definitely make you feel better. This is due to the fact that highly processed products that have so far been present in your diet have a smaller amount of vitamins, minerals, amino acids, sugars, fiber, fats and, of course, their inferior quality. For example, extra-virgin olive oil (from the first pressing) will be better than the oil from the second / third pressing.
If you have already changed your way of eating. Go to physical exertion. At the beginning, they can be ordinary walks with a dog, friends. If you have the option to get on a bike.
You should start with a small effort to get the body to get used to it. Our joints, tendons, spine may not withstand weight and a sudden dose of too much load.
If you can run, do it. However, if you have enough weight that it is difficult for you, train on a bike or in a swimming pool. The ponds will be less loaded when cycling, while the entire weight takes over the muscles while swimming.
No matter what goal we set, building muscle mass or reducing body fat, the most important factors will always be three factors influencing the effect of our work, training, diet and rest.
Eliminating even one factor can seriously delay the effects of our work and even give up.
Resting is so important that it is during him, after training, that the body regenerates. Adequate relaxation is important not only from the physical point of view but also from the mental point of view. Too intense training and an inadequate diet can lead to overtraining of the body and discouragement of further work.
The time we reach the balance in the quickest way is sleep. During sleep, the heart rate decreases, the breath slows down, and vital functions decrease. During this period, a series of processes ‘repairing’ our machine comes into our body. Growth hormone (abbreviated HGH) is the biggest ally of this. This hormone is secreted by the pituitary gland, under its influence (indirectly) the uptake of amino acids from the blood is increased, which are used to restore tissues, tendons, muscles and joints.
For people starting training, overtraining is the most common problem. Excited amateurs are training longer or harder in the hope of faster or better final results of their work. The result of this approach is overtraining. The body’s condition deteriorates, its efficiency. We are quickly discouraged and we stop any trials with diet and training.
In general, a very good rule is better to do not enough than too much.
The very fact that in general a person who does not regularly practice any sport starts to move will be a big plus.
A very good way to speed up muscle regeneration will be to take alternating showers once in the cold and once with warm water. The body reacts cold in such a way that the blood concentrates in the center to warm the organs (maintain their proper temperature), while when pouring warm water is the opposite reaction, blood flows into the skin, muscles and with it flow nutrients. This method has many advantages
– increases the blood supply to the body; which contributes to better blood supply to the muscles, tissues and faster regeneration.
– it has a beneficial effect on the body’s immune system. It adapts to temperature fluctuations.
– by increasing blood circulation it has a beneficial effect on the entire circulatory system, especially on the veins, preventing the formation of so-called Spider veins (dead veins that can only be surgically removed).
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