Fat burning effect after bodybuilding workout

What is fat burning

Fat burning refers to part of a complex process in the human body, during which accumulated fats are broken down and special acids are released for further use as a source of energy. To achieve the desired result using a certain physical activity and a specially designed menu, it is necessary to understand through what processes fat is broken down inside the body.

How fat accumulates

The simplest reason for most cases of obesity is an excess of calories and a lack of physical activity. Consuming excess calories, regardless of food, will contribute to the increase in fat tissue if it is not used up through exercise. In addition, obese people suffer from lipid metabolism disorders, as a result of which fat tends to be stored more than burned. That is, even with physical training, in most cases they achieve less success than their comrades.

Another cause of fat deposits can be a slow metabolic rate. Different places of fat deposition are regulated with the help of special hormones. For example, estrogen regulates fat deposits in women's thighs, breasts and a small amount of subcutaneous fat deposits. Male hormone, i.e. testosterone, on the contrary, “fights” fat deposits in men in the listed areas. Their presence in “female” areas indicates that a man has low testosterone levels.

How fat is burned

To solve the problem of excess weight, various diets, aerobic and strength training complexes, fat-burning drugs and much more are used. When losing weight, a person does not get rid of the fat cells themselves, but their contents. The number of cells remains practically unchanged, it’s just that with obesity they have a larger size and mass. Burning of their contents occurs in the event of a calorie deficit. Then hormones and enzymes are released into the blood and transported to fat cells through the bloodstream. As a result, triglycerides are released.

What burns fat

The most effective way to overcome excess fat deposits is to combine a balanced and moderate diet with moderate aerobic exercise. In addition, you will need to solve some metabolic problems that prevent you from getting rid of very “stubborn” fats. In the human body there is visceral (internal) and subcutaneous fat, each of which has varying degrees of sensitivity to lipolysis (breakdown).

The body has two key sources of energy - triglycerides and glycogen. The latter is more powerful and easier to convert into energy, so the body tries to burn it first. In this regard, the duration of the workout should be at least half an hour, otherwise you may not achieve fat burning. Ideally, you should combine strength and aerobic training, because... Cycling or running alone will not give the desired result - the body will simply adapt to the monotonous load.

How growth hormone helps burn body fat

Somatotropin attaches to the receptors of adipose tissue, due to which it mobilizes fats and supports the processes of lipolysis (burning excess fat). As a result, the percentage of fatty tissue in the body decreases.

This effect of growth hormone is based on a complex mechanism for the breakdown of fatty acids in adipocytes. It occurs due to the enzyme lipase. The more active it is, the more intensely fats are burned.

Lipase is influenced by 2 hormones: insulin and adrenaline. Insulin suppresses the production of lipase, and adrenaline, on the contrary, enhances it. Adrenaline is produced during sports, which ensures the fat burning effect of physical activity. At the same time, growth hormone, like adrenaline, is also produced during physical activity and hunger.

From this it becomes clear that to further enhance fat burning, you need to influence insulin, forcing the body to produce it in smaller quantities. This explains the use of growth hormone for weight loss. Somatotropin reduces the level of insulin in the blood, thereby enhancing fat burning.

How to burn fat correctly

Scientists believe that the process of accumulation of fatty deposits in the human body is part of an entire biological survival mechanism that helps cope with extreme conditions such as hunger, cold, and stress. If you have too much of them and want to burn fat quickly, then check out the recommendations below:

• Drink water because... dehydration significantly reduces the fat burning process and negatively affects joints and muscles.
• There is no need to go on fad diets like grapefruit or cabbage soup. The fact is that the effect of them will not last long. When you return to your normal diet, you will look worse than before you started losing weight.
• Try to increase the number of meals you eat, but do not forget that the frequency is not as important as the quality of the food itself. Healthy fats, low-calorie proteins and complex carbohydrates, distributed correctly throughout the day, will help speed up your metabolism, which will lead to fat loss.
• If you do strength training, try to lift heavier weights. The more muscles you have, the more energy they require, so light weights are not the answer.
• Post-workout nutrition is critical for normal recovery. The nutrition must be correct.
• A great way to use muscle tissue more effectively is to do compound exercises, and compound ones at that. Include squats, bench press, etc. in your program.
• Do cardio after strength training, not before.
• Don't forget about night's sleep - this is the primary rule of effective fat burning. People who don't get enough sleep suffer from slow metabolism and hunger during the day.
• Less stress because... it leads to drinking, overeating and other unhealthy habits. During stress, the hormone cortisol is released, which promotes the accumulation of “reserves”.

Workout

You can burn fat on your stomach and sides quickly and effectively with the help of a properly designed training program. By training with high oxygen consumption we mean any aerobic activity, for example, running, cycling, swimming. These types of physical activity help effectively fight fat deposits. Strength training, especially in a stuffy gym, will be practically powerless. It is ideal to combine strength and aerobic exercises with each other.

Nutrition

To burn subcutaneous and visceral fat, choose the right foods and reduce your calorie intake if it is excessive in your case. Remember that fast carbohydrates are absorbed quickly, while increasing the amount of sugar and promoting the release of insulin, turning it into lipoids. They can help during exercise only if you plan to start the fat burning process. To prevent carbohydrates from being stored, do not eat candy, pies, sugary drinks, certain fruits, etc. Best for weight loss:

• cinnamon;
• ginger;
• a pineapple;
• cruciferous vegetables;
• dairy products;
• coconut;
• lemon;
• avocado;
• grapefruit;
• tomatoes;
• garlic;
• mate and green tea;
• black and green coffee;
• whole grain bread;
• honey.

Drugs

To provide energy, the body burns a mixture of glucose and fat as fuel. This principle is not affected by what you recently ate or your physical activity. With high energy needs, fat reserves and carbohydrates are burned, and then protein. Today there are many known ways to burn fat, for example, some use fish oil (Omega-3) for this. Other known drugs (be sure to consult your doctor before use) include:

• Xenical. One of the most effective and safe options for weight loss, produced in capsule form. When taken, it is able to block lipase, preventing excess fat accumulation. Side effects are associated with changes in stool. Not recommended for pregnant women.
• Reduxin. An effective drug, sold strictly according to prescription. The composition contains sibutramine in combination with cellulose. Not recommended for women during pregnancy.
• Eco Slim. Effervescent tablets help reduce appetite - the feeling of hunger disappears for 8-9 hours. This approach helps reduce the amount of food consumed to twice a day.
• Turbofit. The drug is a mixture of natural components that affect the body as efficiently and quickly as possible. Reduces appetite, relieves swelling.
• Glucophage. Helps increase the sensitivity of peripheral receptors to insulin and stimulates the uptake of glucose by muscle cells. The drug can delay the absorption of carbohydrates in the intestine. Nausea may occur.
• Lipoxin. The drug helps to lose weight for the benefit of the body. Can be used as an additional tool in almost any weight correction program to accelerate its effectiveness.

How to burn subcutaneous fat?

Subcutaneous fat is burned primarily with a negative calorie balance - during the day you must spend more energy than you consume through food. This will only force the body to use up existing fat reserves. This is why nutrition control often plays a bigger role than cardio.

The problem with sugar and fast carbohydrates only partly lies in their high calorie content - due to sudden jumps in blood glucose levels, these products significantly whet the appetite, forcing a person to overeat regularly. Ultimately, this leads to the development of obesity and type 2 diabetes.

Read more:

• how to give up sweets?
• how to count calories correctly?
• the most effective cardio

How to burn fat correctly: instructions

Getting rid of subcutaneous belly fat begins with studying the basics of metabolism and revising your daily diet, and not at all with searching for a fat-burning exercise program

In addition, it is important to understand why the fat was gained in the first place - this will help not only lose weight, but also maintain a stable weight

1. Determine what kind of fat you are struggling with

Everyone has their own weight loss strategy. If you want to get rid of a big belly, you will need long and moderate cardio, but if you don’t have a belly and you want to pump up abs, concentrate on fat-burning training, which actively flushes glycogen reserves from the muscles.

2. Don't expect miracles from abdominal exercises.

There are no abdominal exercises that can burn subcutaneous fat or affect getting rid of belly fat. Even the most difficult exercises burn a minimal amount of calories and affect the strengthening of muscles, and not at all the subcutaneous fat tissue - you will create abs under the fat, but will not remove the belly.

3. Change the way you eat

A diet for weight loss is not just about limiting your diet to the maximum and switching to low-fat foods, it is about understanding what exactly you eat. Unfortunately, in most cases, low-fat foods will only lead to weight gain, since the fat in them is replaced with fast carbohydrates.

4. Don't try to lose weight in a week.

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Successful weight loss is primarily about losing weight slowly. Even under ideal conditions, the body will be able to burn no more than 400-700 g of fat per week, which is practically unattainable for beginners who have minimal knowledge of what proper nutrition and fat-burning training are.

How to get rid of fat forever?

Subcutaneous fat cells practically do not die; when you lose weight, they only decrease in size³. Even if you get rid of excess belly fat, you are at risk for life - without following a moderate diet and regular exercise, fat cells will quickly return to their previous volumes.

That's why it's important to understand exactly what diet and lifestyle mistakes triggered weight gain, and not just look for effective methods for burning it. Without changing your daily habits, you will not be able to get rid of subcutaneous fat forever.

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Body fat is divided into three different types: intra-abdominal fat, subcutaneous fat and problem fat regulated by sex hormones (this kind of fat is stored on the thighs in women and on the abdomen and sides in men). The strategy for burning each of these three types of fat involves different exercise and nutrition strategies.

How to start the fat burning process

The fastest way to burn fat in the body is by combining a proper and balanced diet with a specific training program that includes a variety of exercises. However, there should not be too many extra calories. Particular attention should be paid to protein consumption; the norm for an adult is 0.75-1 g per kg of body weight per day. For people actively involved in sports – up to 2-2.5 g.

You can effectively get rid of the subcutaneous layer by reducing the calorie content of food by 10-20%. It should not be forgotten that muscles are also subject to destruction. Increasing your protein intake and doing strength training will help restore muscle mass. Internal fat is perfectly burned by the adrenaline produced during training. To start the fat burning process, you will need to not only reduce the calorie content of your usual diet, taking into account the increase in the amount of protein, but also use strength and cardio training.

High intensity loads

At 85% power (fast running, which forces us to actively breathe, increased sweating), the proportion of blood glucose use increases even more, but remains just as insignificant compared to other sources. The amount of energy used from fat, that is, from free fatty acids and intramuscular triglycerides, is slightly reduced. The main type of energy for this type of load is muscle glycogen. The overall energy costs are significant. With a further increase in load, the tendency to increase glycogen consumption and decrease fat consumption will continue until glycogen and blood glucose become the only sources. In this case, the load will turn from aerobic into anaerobic.

Thus, in order for cardio exercise to “burn” fat, there is no need to do it for at least 40 minutes. One step is enough for this. Simple walking is carried out almost entirely by consuming fat, but in order to spend a lot of it you will have to walk for a very long time. By switching to easy or moderate running, we will increase our consumption to the maximum, but at the same time we will begin to get tired faster. If, due to fatigue, you are missing the notorious 40 minutes, then this is not a reason for frustration. You burned fat from the very first minute and will continue to burn until the load power requires the activation of the anaerobic energy supply mechanism.

Take care of yourself!

How to speed up fat burning

Burning fat on the stomach and other problem areas is not so easy, and it is even more difficult to speed up this process. At the same time, it is not always possible to achieve the desired result, even if you go on diets and actively engage in sports for days on end. The breakdown of fat deposits depends on a number of factors, the main ones being health, physical activity, and nutrition. The most effective way to lose weight is proper nutrition, which should become a kind of lifestyle, because... its effect is designed for the long term. Useful tips:

• Make meals fractional, increasing the number of meals to 5-6 times a day, but reducing the volume of each serving. Thanks to this approach, you will eliminate the feeling of acute hunger, but increase the metabolic process and improve the absorption of nutrients.
• To speed up fat burning, maintain fluid balance. Drink about 1.5-2 liters of water per day according to your body's needs. Water will help normalize the functioning of the gastrointestinal tract and speed up the metabolic process.
• To increase metabolism, you need to increase the amount of protein consumed, the digestion of which requires more energy than simple carbohydrates and fats.
• If you are planning to increase your metabolism to speed up the fat burning process, then do not give up a hearty breakfast. During sleep, metabolic processes slow down - before the first meal they increase only slightly, so the body still remains in a sleepy state. By skipping breakfast, your body will burn an order of magnitude fewer calories than it could after a hearty morning meal. A proper breakfast will help “awaken” the body and its metabolic processes, and besides, the feeling of hunger will not bother you until lunch.

How fat is burned

To live, you need energy. The body stores it in the form of carbohydrates and fats. Carbohydrates are a quick source of energy, but the body is in no hurry to part with fats so quickly. Therefore, in order for fat burning to occur, you need to try hard.

During physical work or training, the body, first of all, draws energy from glycogen (carbohydrates), and as it is depleted, fat reserves are used, which are transported through the blood. With its help, fat enters muscle cells and begins to “burn” there. But this is not in the literal sense, since in fact complex chemical reactions take place there, as a result of which energy, carbon dioxide and water are released from fat. We exhale carbon dioxide through the lungs, water comes out through urine and sweat. And we spend the energy we receive at our own discretion. Part of it goes to maintaining the whole body in working order (vital activity), and part of it goes to your entertainment: dancing, swimming, running, sports games, doing your favorite thing, etc.

Exercises to burn fat

A variety of products are used for fat burning; for example, caffeine is quite effective. Some use vitamins for drying the body, which are complex dietary supplements that help burn fat. It is best to join in with exercises specifically designed for fat burning. The main aspect of any training is its proper construction. For example, cardio exercises performed at the beginning of a workout are practically useless in the fight against excess weight; they should be performed at the end of the workout.

For men

The stronger sex, as a rule, finds it easier to train than to limit oneself in food. Follow a protein diet, resort to fractional meals. The best sports exercises for weight loss in the stronger sex are running, cardio and strength training. The main objectives of the set of exercises are to burn fat, train muscles and strengthen the heart.

Each exercise must be performed 2 approaches approximately 15-20 times. Don't forget to monitor your pulse. Before the complex, do a warm-up, for example, slowly run in place. Program:

1. Lying crunches. Lie on the floor, place your hands behind your head and bend your knees. As you inhale, twist, and as you exhale, return to the starting position.
2. Do 40 squats.
3. Dumbbell swings. Take approximately 15 kg dumbbells, raise your arms to chest level and begin swinging forward and to the sides.
4. Jumping rope – 100 times.
5. Regular push-ups.
6. Squats again 40 times - keep your hands on your waist while doing them.
7. Jumping rope – 100 times.

For women

It’s also a good idea for girls to get involved in certain physical activities. When combined with proper nutrition, they will give excellent results. Exercises to burn belly fat and more:

• Butterfly. Lie on your back with your heels together, as close to your body as possible, with your knees bent and out to the side. Elbows to the sides, hands behind the head, back flat on the floor. Exhale and rise up a few centimeters. Repeat the exercise 10 times.
• Scissors. Place your hands behind your head, lie on your back, and then touch your right elbow with your left knee. Returning to the starting position, lift your right knee and touch it to your left elbow. Do 2 sets.
• Side by side. Lie on your back and bend your knees. Feet should be on the floor and arms at your sides. As you exhale, squeeze your abdominal muscles as you slide your right hand toward your right leg. The lower back should be pressed to the floor, and the neck and head should be in line. Return to the starting position, switch to the other side - repeat 15 times.
• Lie on your back, straighten your legs and lift them towards the ceiling. As you exhale, squeeze your abdominal muscles. The back should be straight. Do 2 sets of 15 reps.
• Front strap. Keep your back straight, neck and hips relaxed. Hold for three seconds, then return to the beginning. Complete 10 reps.

Diet

Having decided to go in for sports, you just have to choose a suitable diet that will not make you very hungry. The menu below is designed for a week, with one day being a fasting day - low-fat kefir, raw or stewed vegetables without oil, and mineral water are suitable for it. Dietary nutrition means reducing the amount of fatty foods on the menu and increasing fiber-rich foods. A fitness diet necessarily involves taking protein foods before each workout:

• Breakfast: 1 glass of kefir, 2 apples or banana. You can eat chicken proteins (5 pieces) and oatmeal cooked in water.
• Second breakfast: 200 g steamed fish, 150 g buckwheat, tea.
• Lunch: 200 g vegetable stew, 30 g black bread, 100 g meat, 2 dried apricots, coffee or tea.
• Afternoon snack: choice of oranges, apples, pear or grapefruit.
• Dinner: a portion of lean meat/steamed fish, broccoli.