The best way to define your body. Part 1

Jamill · 04-05-2007, 11:02 AM

The guide step by step for a defined body

Hello friends, in this occasion I bring for you a series of tips who are infallible at the time of deshacerte of the excess of fatty weave, if you follow them in religious form I promise to you that little by little you will be seeing as that damn fat melts (good, in fact she oxidizes) and your average section begins to take form.

Some of these recommendations probably or you will have listened to them, others and I do not hope that you put them in practice to shine soon as you want and to have that thin and muscular body that will do that more than a girl (or boy), turns around to verte, guaranteed.

The secret for a defined body

The secret if it is that we can call to him thus to have a body esbelto is in which in the first place your diet well is structured and focused to eliminate the corporal fat. I like to handle a percentage of nutrimentos with my clients that oscillates in a 40% of kilocalor?as ingested using to the protein, 50 % of carbon hydrates and 10% rest of insaturados fatty acids and poliinsaturados, inclining me by that there is in the oil rich eicosapentaen?ico acid salmon EPA and docosohexaen?ico DHA that help you to fortify your immune system in a diet of this type.

If your diet or this or now designed what the more it matters, than the termog?nicos or any other ?burner? of fat, more d?gase green you, carnitina or the famous mesoterapia, is that you do not break the diet. Ap?gate to the diet without never failing, neither the week ends and you will have the less greasy that breaking it and using the best supplements or making interminable sessions of cardio.

Example of diet to lose fat

This it is an example of a focused plan of feeding to lose fat, the ideal is that he is customized, nevertheless this is so that you have an idea that you can make to initiate in which you look for professional consultant?s office.

Breakfast

1 cup of clear of scrambled eggs with 100 g of jam?n of pechuga of turkey
1 cup of papaya with 1 yoghurt Vitalinea
2 medium maize tortillas
1 portion of water milk Serum with 5 g of Glutamina in dust

Lunch

2 tins of back of water tuna
1 cup of j?cama
1 apple

Food

1 cup of rice
? pechuga of chicken roasted with 2 medium nopales, sharp onion and
2 cups of lettuce and 1 crude tomato

5 TIP Incluye foods with a power density OF loss

The power density OF foods can ayudarte to that your diet is more bearable, the one OF is a concept that is used in the dietoterapia to fight with the obesity. The one OF he is something as simple as the amount of energy (calories) that a food contributes to you by weight. That is to say, a food can weigh single 100 g but darte many calories, an example would be 100 g of chipses that contribute 300 calories approximately to you, on the other hand, 100 lettuce g do not have calories (single 30 almost), reason why his OF she is very low.

Between more foods with one OF loss you consume, less hunger you will have, the Dra. Barbara expert Rolls in this subject comments to us that most of the vegetables that are rich in dietaria fiber, water and vitamins are the best foods with one OF loss.

You do not forget then the lettuce, spinach, j?cama, cucumbers, carrots, br?coli, pumpkin, nopales, chayote, gelatin light, the majority are formed basically of water, dietaria fiber (which does not contribute calories to you) and a little vitamins, then if your diet includes following foods will be easier to fight with the effect of lack of satiety of a hypocaloric or lower diet in carbon hydrates.

TIP 6 you do not allow yourself in the training with weights

If your priority is to maintain your muscular mass in integral plan to define you do not have consentirte in the training with weights, no, the absurd concept to make series of many repetitions to peder greasy is not the best thing to eliminate the fat, the diet, cardio and supplements are the base, uses the weights for which they help us more, in this case and a plan with few carbohydrates, to maintain the muscular mass better.

It is certain that you will be able to make use of the biseries, triseries or circuits to elevate better the frequency cardiac and to diminish the rests between series, to train with weights and to do cardio with a low carbohydrate diet I know that is a torture, but it will not help you in anything to think that series of 20 repetitions in the Curl with bar will make that your biceps define more, the maturity muscular that you obtain with the years, the little fat and water that you have when finally you are thin it will make that your muscles really see cut, not them series interminable of 20 or 30 repetitions.

TIP 7 Consume complex carbohydrates with an Index low Gluc?mico IG

The carbohydrate consumption of low IG like the rice, and integral paste, the integral bread, the maize tortillas, oats, leguminosas like frijoles and rich dietaria fiber lentils, vegetables elevates except the glucose in blood that the instantaneous rice, the white plan, the sweet potato, the boiled Popes or the excess of fruits like the grapes.

If you maintain constant glucose levels in your blood consuming this type of foods that mentions at the low beginning of IG, you will have more energy and less anxiety to consume carbohydrates since indeed, they are foods that elevate little the glucose and therefore, says that their IG is low.

If you observe most of these they have fiber levels higher than those in which the IG is elevated, that aid to that your body metabolice more slowly the carbon hydrates that soon will become glucose and later, in glycogen like fuel source for your muscles.

8 TIP Evita an excess of simple carbohydrates

In diet that is not of depletaci?n (diet that is used to even arrive from a 10% of fat at 6 or 5%), you can consume a little simple carbon hydrates , these can come from fruits like papaya, apple, orange, grapefruit, melon and if your metabolism is good, a little descremada milk, Panela cheese light, Oaxaca light and yoghurt.

They contain simple carbon hydrates but they can be consumed with moderation on everything in the breakfast and after training when it is less probable that they are stored like fat.

In the mornings your glucose levels are lower than in the day just like after training, reason why it is in fact the moment at which it would be been worth to use this type of foods with simple carbon hydrates.

9 TIP Monitorea your advances

Nothing better to know since you do lost fat that measuring at least every 4 or every 6 weeks your corporal fat levels, although exists diverse methods you do not need to use a x-rays machine nor a Bod Pod which they are apparatuses of laboratory to measure in perfect form your corporal fat, a good measurement of you fold made by a professional trainer that knows how to do it, Nutri?logo or doctor of the sport can ayudarte enough that is to say as you change your proportion of corporal fat.

The photographies help and also medirte with a tape measure, basarte single in the scale is an error, the mirror also is a good indicator of how they modify your levels of fat and like improvement the muscular quality so you do not forget to use these tools to see your progresses.