Increase muscle training recommendations to reduce fat !

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★ First, you have to understand something called 'cortisol' hormones,journal, if your brain too long without rest or exercise, will produce large amounts of cortisol. Therefore, to improve sleep quality, increased lunch break, to avoid excessive movement is the first step you must do.
cortisol on fat reduction are two points:
1, inhibition of protein synthesis
2, so a lot of fat in the waist and abdomen hoarding
★ There is the body's energy supply system is one oriented, practice where you would not cut there. Fat consumption is comprehensive, there will be only localized muscle exercise. So, sit-ups every day just to practice only on the reduction of abdominal fat is the waist and little help.
★ truly the most effective for fat reduction intensity (heart rate) is not static. The higher the resting heart rate, relatively low intensity training can be effective; resting heart rate is lower, a relatively high intensity of training will be effective.
For example: age of 25-year-old man, just to exercise resting heart rate is 78 beats / min.
effective training heart rate = 105 beats / min to 140 beats / min is equivalent to the maximum heart rate of 53.8 % ~ 71.8%

assume that the age of 25-year-old man several months after exercise, resting heart rate dropped to 60 beats / min.
effective training heart rate = 122 beats / min to 162 beats / min is equivalent to the maximum heart rate of 62.6 % ~ 83.1%
★ Based on the above principles, you just turn the whole body Zhou 1,3,5 1 / 2 muscle exercises (training can be 1: chest, back, shoulders, biceps, Gongsan head muscle; another 1 training: quadriceps, biceps femoris, calf, forearm, abdomen various parts of the group of 6 to 8.), 2,4,6 times a week, every 20 minutes of aerobic training, The key is to achieve an effective training heart rate, you can choose the morning to outdoor running.
sum up is:
1. to high-quality sleep, it is best to have lunch.
2. drink lots of water, grain-based, adequate protein, vegetables and large, a small amount of fruit, usually avoid high-fat, one day a week indulgence.
3. exercise reasonable, not excessive, but muscle soreness the next day after practice full of energy.



Reprinted from: increased muscle fat loss training suggestions! | Training diary - the most powerful bodybuilding Forum, bodybuilding, fitness enthusiasts exchange