How to Fat to Fit? ~ Health & Fitness

How to get Fat to Fit?

Mistakes You Know Right in Lowering Fat Rate

First, let's take a look at how we lose weight while doing sports. When he loses weight, 84% of it mixes into the air as carbon dioxide, and the rest is excreted as water. In other words, an overwhelming majority of the weight you have lost is thrown with the breath you give from your body. In a sense, the more you breathe in one unit of time, the more weight you lose. You know that the cardio also increases heartbeat and breathing. Then if you minimize the calories you take and increase the cardio you do, you might think that you can burn your fat more quickly, right?

Not exactly! It is an indisputable fact that it is necessary and useful to do cardio training in order to reduce the rate of fat and increase the burial. But doing excessive cardio can have an adverse effect and have a catabolic (destructive) effect on the body. In other words, it can lead to muscle breakdown. Muscle loss is the last thing we want! Because our body moves and works thanks to the muscles.

When you experience muscle loss, the muscles you acquire as a result of long efforts evaporate and your strength decreases, the density of your bones decreases and the risks of breaking are increasing, your metabolism slows and it becomes harder to lose weight.

Doing too much cardio can lead to muscle and joint pain and injuries, especially if the form is impaired. Even a lack of energy, weakness, and mood swings can be observed due to excessive training (speed training).

Especially often running too long can lead to an increase in the level of cortisol (stress hormone) and thus a weakened immune system. That is why it is common for marathon runners to have a cold after the races or catch respiratory infections. If you are experiencing similar problems, it may be a good idea to reduce cardio workouts if necessary.

How Much Cardio Should You Do?

There is no definitive answer to the question of how much cardio should be done. But in general, we can say that if you are not a long-distance runner or a similar athletic athlete, cardio training does not need to exceed 60 minutes daily and 2-3 times a week. More than that, it can lead you away from your goals.

After all, your goal is not to improve the body composition, to compete in a sport-related to endurance. For this reason, cardio training sessions that you will do 2 or 3 times a week will enable you to keep your metabolism high and maintain the fat burning. Yes, it is very important and necessary to do cardio, but we want to say that the way you have to change your body composition is different.

4 Tips to Reduce Fat Content

So what do you need to do to keep lowering the fat? We give you 4 tips!

Make changes to the cardio workout routine:

With normal intensity cardio workouts, begin to cycle through HIIT (High-Intensity Interval Training) training, the severity of which is higher than these, and the duration is generally shorter. This approach will help you get better results by preventing your body from getting used to the exercises (preventing the plateau effect). Of course, don't forget to consume enough protein and carbohydrates to balance the calorie level you spend while working on cardio.

Add weight training to your training routine:

We also call this resistance work. It doesn't matter how many days it was at the beginning. The goal should be to run each major muscle group (shoulders, chest, back, biceps, triceps, leg, and abdomen) at least once a week. It is enough for each weight training to last no more than 45 to 60 minutes. By working out weights, you will be able to maintain and increase your muscle mass. So what's the use of this? As we have already mentioned, muscle tissue needs a functioning tissue and energy. In other words, the higher the muscle mass, the faster your metabolism will increase and your fat burning will increase since these tissues will need continuous energy. More importantly, it is these muscle tissues that give the body an aesthetic and tight appearance. So you have to train your weight to get the body you want, remember that.

Review sleep and stress levels:

Try to sleep 7-8 hours without interruption every night, and the source of stress comes out of your life. This is essential for body repair and cell regeneration.

Take control of the calorie level you spend and consume:

You can find out how many calories are on the internet. Myfitnesspal or similar application will also work. If your goal is to lower your body's fat, try to get about 400 calories less than the daily amount of calories that won't change your body weight. This will allow you to lose fat regularly, but not very quickly.

The answer is a regular and smart exercise program

To summarize, it is possible to reach a better body composition by doing cardio 2-3 days a week and weight exercises 2-3 days a week as well as controlling the calories you take. The key point here is regularity. Remember that doing more training does not always mean you can get better results. It will be much more useful to apply different types of training by following a smarter approach to achieving its goal.

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How to Fat to Fit?