The rate of consumption of body fat increases under conditions of balanced Nutrition, regular aerobic exercise and decent muscle mass. The effect can be strengthened if you follow a few simple rules.
Engage in the morning
Aerobic training is carried out on an empty stomach: in the morning or after the basic anaerobic training. This is done in order not to leave the body no other source of Nutrition than fat (alternative energy sources – sugar in the blood and glycogen stores in muscles and liver). Sugar in the blood is a consequence of food intake, and glycogen is depleted during physical work and during sleep, when the body spends it on energy intake.
Morning workouts also increase the level of norepinephrine, a hormone that stimulates the breakdown of fatty deposits. You should not run evenly, but with episodic accelerations – this leads to an acceleration of metabolism by 3-7% over the next 24-36 hours.
Before starting morning training, you need to take BCAA amino acids to prevent the breakdown of muscle fibers, because the amino acids obtained are also an important source of energy.
Optimize Nutrition
You can not eat sweet with fatty, because increasing the level of sugar in the blood stimulates the production of insulin, which prevents the splitting of fats. Particular attention should be paid to the evening diet, eliminating carbohydrates (with the exception of strength exercises 3-4 hours before bedtime: carbohydrates are then very likely to be stored not in the form of fat, but in the form of glycogen).
The greatest value among monosaccharides (fructose, glucose, sucrose) is glucose, as it is used for the formation of muscle glycogen. Fructose mainly replenishes the glycogen of the liver, whereas if there is already enough glycogen (about 100 grams for a healthy adult man), then all the newly received fructose is transformed by the liver into fat. Glucose is better immediately before exercise and at night.
Fructose is very abundant in apples (60% of all carbohydrates available here). Twice less in bananas (that’s why, and also because bananas are the most important supplier of potassium, they are recommended to close the carbohydrate window). It is usually recommended to eat fruit in small portions (100-200 grams) 1-2 times a day, preferably before 14:00.
Fitness and health 