bodybuilding for weight loss

Bodybuilding for loss weight

: To the Edge Life Sports owner, training routine should prioritize energy expenditure, and nothing better than interval aerobic exercise and moderate to high Of Runners

"Weight loss" goes beyond the scale. The most important is to lose body fat while maintaining or increasing muscle mass.

But, according to Eduardo Arnaut, the Edge Life Sports owner and competitive performance athlete, "the training routine should prioritize energy expenditure, and nothing better than aerobic interval workouts and moderate to high."

In this case, strength training should provide a high caloric expenditure, with a good intensity, but with low volume of exercises per muscle group, thus preventing the focus is hypertrophy.

According to the physical education teacher Camila Cyril Chiacchio, the ideal is that this routine is supplemented by a moderate aerobic work about 30 minutes at the end of bodybuilding training.

The ideal weekly schedule, according to the expert, for this is to switch days of weight training + aerobics with exclusive days of aerobic training, maintaining a minimum of 2 routines in bodybuilding. Ex.: Monday, Wednesday and Friday - aerobic training 1 hour; Tuesdays and Thursdays - strength training + aerobic 30 minutes.

Example of a Training For Weight loss: (The intervals between sets should be 1 minute performing an aerobic activity like jumping rope, up and down the step or mini trampoline)

Bench press machine - 3 sets of 15 repetitions Leg Press - 3 sets of 15 repetitions Rowing machine - 3 sets of 15 repetitions Flexor Chair - 3 sets of 15 repetitions Machine Development - 3 sets of 15 repetitions ABS - 3 sets of 15 repetitions Curl (for men) or Buttocks Machine (for women) - 3 sets of 15 repetitions Calf in Step - 3 sets of 15 repetitions Triceps Bank (for men) or Pipeline Chair (for women) - 3 sets of 15 repetitions

Training to burn fat

 A study by the American College and published in Shape Magazine shows that a high-intensity training with intervals, called HIIT, can have many benefits in burning fats. This is because an interval training, in which alternate high intensity, has a positive effect with regards to the burning of calories.

What is Tabata protocol?

The Tabata protocol is a simple cardiovascular workout that promises to improve performance and fitness in 5 minutes a day and is worth a 60 minute workout. It can be done anytime and anywhere, the important thing is to respect the rules. This method was initially developed with scientific bases to train speed skaters on ice by the Japanese doctor Izumi Tabata and his colleagues from the National Institute of Fitness and Sports. The series combines 20 seconds of intense exercise and 10 seconds of rest with an 8 repeating series.

They observed a constant burning of calories during a period of 24 hours after this workout. Try the exercises in the morning: in addition to spend the day losing calories will time your body to recover until the next day.

Benefits of Tabata protocol

The Tabata study shows that this training 4-20 minute performance has the same benefits of a 30-minute run, and show positive results in weight loss, strengthening and increasing metabolism. Its effectiveness is proven by combining aerobic (with long duration and low intensity exercise) and anaerobic (with exercise of short duration and high intensity).

One of the advantages is that you can do any training that you're already used to, except the treadmill. The speed on the treadmill takes to increase, so it is not indicated by wasting time in this setting. Earlier give preference to simple exercises like jogging, abdominal, squats and jumping jacks.

Start with 2 sessions and, after getting used to pass for 4 sessions per week. The initiation must be in phases. It is natural that you cannot complete the 8 series the first time. A tip is to build a record of exercises done and your measurements, thus can analyze their evolution. It is also important to warm up before you start your workout. Special care should be taken if beginner, rest assured your cardiovascular contribution.

 

How to lose fat and build muscle?

In fact, there is no loss of localized fat. If you want to lose belly fat, will not get through excess abdominal. Want your legs and arms defined? Then should follow the same logic.

Fat loss is systemic

Your body does not discriminate where it will get the energy reserves (fat). He is constantly mobilize and store fat around your body at all times of the day. The fat storage patterns vary from person to person. There are a number of factors that influence the location where you store most of their fat.

The most important factors are certainly the levels of hormones and their genetics. Its proportion of testosterone in relation to estrogen and the sensitivity of your body to insulin plays a big role in your fat storage. Being male or female is crucial too. This pattern of fat storage as the genre has a lot to do with the hormones of differences in our bodies.

Because you can not lose fat located? It is physiologically impossible

When you train, hormones and enzymes responsible for fat loss are released into the bloodstream. Within a few seconds are dispersed throughout the body. For example, you start doing sit-ups with the hope that this fat is burned.

Instead, in response to the muscle being contracted, the body releases hormones mobilization of fat, due to the need of energy. These hormones, which are now all over the body, in seconds, begin to seek energy (fat) of whole body.

If you think that all your fat is stored in your belly or your ass, despite his effort to burn fat, this is just an illusion. You are actually losing fat in the entire body, but results tend to occur in areas where it has the least amount of fat. Remember, as previously explained, people have a pattern of different fat which hold most of your fat.

We therefore believe it is important that often do body fat tests throughout your weight loss program. Using a body fat caliper will have proof that is actually getting rid of the fat in these areas located and difficult loss.

How to lose belly fat quick?

If you want to lose belly fat, you need to keep a balanced plan of exercise and nutrition. You need to put your body into a hormonal state so you can mobilize your fat stores. How are you doing with that?

Your diet should have a calorie deficit and aim to improve insulin sensitivity so that your body's fat mobilizing hormones can begin to circulate in the bloodstream.

As your insulin sensitivity improves, you need less and less insulin to transport glucose from carbohydrates (and proteins) to your cells. Down insulin levels, your body is then able to release fatty acids. It cannot do that when insulin levels are high, since insulin is a storage hormone.

Your training plan should be focused on using compound movements that will challenge your whole body. Use exercise that activates the largest possible number of muscle fibers. Do not fear the effort. Train with high intensity, and not worry so much about the area to burn fat.

Now that you know these facts, focus on being consistent, balanced, work hard, and make sure you are eating the right foods to put your body into a state of fat burning.

Training for women: exercises to burn fat

It does not go to the gym? No problem there. Everything you need to stay with a very sharp muscle definition is only your own body. It provides sufficient strength to stay with a sculptural and defined body.

The secret to tone and define your body is to involve as many muscle groups in your exercises and perform them with high intensity, that is, with little time to rest in between. In this workout plan we suggest, you will make a saving exercise, using your body weight, followed by a high intensity cardiovascular exercise for the same muscle group. 

This training method will help to increase lean body mass and decrease body fat, by mobilizing a large number of muscle fibers.

Training Planning: Complete this routine 3 times a week, giving at least one day of rest between each workout session.

Complete the two exercises each superset (superset) without rest between the first and second year. Between each superset rest 1-2 minutes. For both years of supersets, complete as many repetitions as you can in 60 seconds time frame. Follow this pattern until completing 2 or 3 full circuits.

Superset 1 - lunges + Squat with a jump

Sink: (a) - Move your feet to the width of the hips and place hands on hips. (b) - Take a step forward with the right leg and slowly lower your body until your right knee bend at an angle of at least 90 degrees. Push the foot back to starting position and repeat with the left leg. You have just completed one repetition of the exercise. Repeat this exercise with the opposite leg.

Squat jump: (a) - Move your feet to the width of the hips, with your toes pointing forward. Tap lightly with your fingers behind the ears and extend your elbows out to the sides. Always bend your knees slightly. (b) - Make an explosive movement, jumping as high as you can. (c) - Land softly and, soon after, run the next squat.

Superset 2 - Bending + Mountain Climbers with both feet

Flexion: (a) - Put yourself in the pushup position, with your feet hip width and hands with a slightly higher spacing shoulder width apart. Your body should form a straight line from head to heels. (b) - Lower the body until your chest nearly touching the ground. Take a short break and then push the body back up to the starting position as quickly as possible. You have just completed one repetition of the exercise.

Mountain Climbers with both feet: (a) Place your arms at your sides and spread your feet hip-width. (b) - With a quick movement, jump with both feet forward bending your knees and placing his hands on the floor next to him. (c) - Re-launch the fleet quickly returning back to the starting position. You have just completed one repetition of the exercise.

Superset 3 - Squat Plié + Jumping Jacks

Squat Plié: (a) - Stand with a gap higher legs shoulder width apart and your toes pointed out. Place your hands lightly on your hips. (b) - Push your hips back and lower your body until your thighs are parallel to the floor. Take a short break and then slowly return to starting position. You have just completed one repetition of the exercise.

Jumping Jacks: (a) - Stand with a gap of slightly lower legs shoulder width apart. Place your arms on your sides. (b) - Then and simultaneously raise your arms to the sides and over your head and jump so that the foot end with a higher clearance shoulder width apart. Without stopping, quickly reverse the movement. Just completed a repeat.

Superset 4 - Side plank + sitting Rotation

Side Plank: Lie on the floor, extend and add your legs and keep your body straight. Lift the hips, leaning on one hand and stretch the other, to help maintain balance. Get the maximum time possible in side plank position. Just completed this exercise.

Sitting rotation: (a) - Sit on the floor with your legs in front, knees bent and feet without touching the ground. Lean back at an angle of 45 degrees and keep your arms straight in front of your chest with your palms against each other (b) - Slowly rotate your torso to the right and (c) then rotate to the left. You have just completed one repetition of the exercise.