fat reducing food plan

How much and how often should I perform cardiovascular exercises for fat Reducing?
For cardiovascular fitness, the Health Education Authority recommends 20 minutes of high- repeated three times a week. As very well­conditioned athletes can only manage this level of training, an alternative recommendation of 30 minutes of moderate intensity activity repeated five times a week would be suitable for beginners and intermediate fitness participants. Both and in the fat burning workouts section involve a high level of intensity for 20 minutes, while is a low-intensity workout suitable for beginners, in which cardio is maintained for a minimum of 30 minutes.

Should I use High or Low-Intensity Cardio Exercise for Fat Reducing?
Whether you choose a high or low-intensity cardio program for fat burning depends on your goals, fitness level and time available. Both types will develop cardiovascular fitness and bum fat but high-intensity cardio (over 70% of your V02 max) is more effective. If time is a premium, shorter periods of high-intensity cardio will give you the same results in terms of fat loss as longer periods of low-intensity cardio.
Is Low-Intensity Cardio Exercise best for Fat Reducing?
It's been a long-held belief that low-intensity cardio is the best way to burn fat. While this may be appropriate for beginners and is certainly more attractive for many casual exercisers, serious fitness trainers and athletes will reap greater benefits from training at a higher intensity. In fact, it is a myth that training in the so-called 'fat-burning zone' (around 60-70% MHR) is optimal for fat burning.
The theory about the fat-burning zone came from a study that showed that low intensity exercise burns a greater percentage of calories from fat than from carbohydrate. When high-intensity exercise is practiced, the percentage of fuel from carbohydrate is increased. However, the amount of fat burned is greater than or equal to that burned during low-intensity exercise. When it comes to fat loss it is not the proportion of each fuel metabolized but the total calorie expenditure that is most important. For the same workout time, you will burn more calories and more fat with high-intensity cardio. For example, walking (low-intensity cardio) for 60 minutes will burn about 270 kcal, of which approximately 60% (160 kcal) come from fat, while jogging (high-intensity cardio) for 60 minutes will burn about 680 kcal, of which approximately 40% (270 kcal) come from fat. Thus, the higher intensity exercise results in a greater fat loss over the same workout time.

Exactly how does Cardio Exercise reduce your Fat Stores?
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity. Not only do you burn extra fat calories during aerobic exercise but also regular training has a long-term effect on your body's metabolism.
For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy. Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, your metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. This 'excess post-exercise oxygen consumption' (EPOC) is fueled almost entirely by fat. Following low-intensity training, the EPOC is very small. On the other hand, the EPOC following high-intensity training may be quite large. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.

What is the Best Fat Reducing Exercise?
While all forms of aerobic activity burn fat, the best method for burning fat - and simultaneously increasing cardiovascular fitness - is high-intensity interval training. Performing a series of intervals at 80-90% MHR (maximum heart rate), or an RPE (Rating of perceived exertion) of 8-9 (very hard), as opposed to maintaining a steady intensity, burns up to 50% fatter than low-intensity exercise. But before you rush into it, you must be aware that this type of training is only suitable for very well conditioned athletes and should not be attempted by beginners.
Once you have built up to it, high-intensity interval training is a very effective way of improving your body composition. Not only does it burn more calories during your workout compared with low-intensity training, it produces the greatest EPOC (excess post-exercise oxygen consumption) and speeds up your metabolic rate for some time after your workout.
Interval training can easily be applied to any mode of exercise - e.g. running, cycling, stationary bike, stepping machine or any other cardio machine. During the interval phases, you increase either your speed or the resistance of the machine (e.g. the incline of a treadmill or the 'level' setting on a stationary bike) in order to reach the required RPE (rating of perceived exertion) level of 8-9 or 80-90% MHR (maximum heart rate). This is maintained for 15 seconds-3 minutes, depending on the intensity, followed by a recovery period at an RPE of 4 (somewhat hard) or 60% MHR for 30 seconds to 3 minutes.
Is it Possible to do too much Cardio Exercise?
More isn't always better, as excessive cardio can result in muscle breakdown and a loss of muscle size and strength. During cardio training, small amounts of protein can be used for energy, although the misconception that it significantly depletes muscle mass relates more directly to poor dietary habits.
The biggest problem is the combination of dieting - or an inadequate calorie intake - and excessive cardio. Dieters who go overboard with cardio training don't realize that a large proportion of their weight loss may be due to muscle loss. When the body doesn't get enough calories it draws upon its reserves, mainly in the form of fat but also from protein, which is found in muscle. Too much cardio takes calories away from muscle growth and you can end up literally cannibalizing your own muscle tissue to help your body meet its energy needs. That's the last thing a strength trainer wants.
For this reason cardio should be done in moderation. As we have seen, moderate amounts of cardio will help you lose fat, and give you numerous cardiovascular health benefits.
The Downside of Running
Long-distance running can result in a loss of muscle tissue. This is induced by the release of the catabolic hormone cortisol (released during all types of high-intensity activity), which outstrips the production of anabolic hormones such as testosterone. Under these conditions there is a net catabolism or breakdown of muscle tissue. One study measured a decrease in the size of FTI fibers following a three month period of aerobic training on a treadmill. This may help explain the low muscle mass of many endurance runners.

When is the Best Time for Cardio Exercise?
This depends on your individual lifestyle. Choose a time of day that fits in well with your daily schedule; that way you will be less likely to miss a workout.
If fat burning is your main goal, the best time to do your cardio workout is first thing in the morning. There is evidence that, when performed on an empty stomach, cardio enhances fat burning during and after your workout. According to research from the Human Performance Laboratory at the University of Texas at Austin, fat burning is suppressed when carbohydrates are eaten during the six hours before exercise. This is due to the rise in insulin levels in the blood (caused by carbohydrates), which suppresses the breakdown of fat stores in adipose tissue and reduces the release of fatty acids into the bloodstream. Thus, fatty acids are less readily available as a fuel for the exercising muscles, an effect that can last for several hours after eating carbohydrates. Doing your cardio exercise after a period of fasting (e.g. first thing in the morning), when blood insulin levels are relatively low, will optimize the rate of fat breakdown and fat burning, and would be a more effective fat-burning strategy than doing your cardio exercise later in the day after you have eaten a few meals. However, it is more important that you fit your cardio exercise comfortably into your daily schedule than risk omitting it if you are unable to fit it in the morning.
Research suggests that it may be better to perform your cardio and strength training as separate sessions to minimize catabolism (the breakdown of lean mass). But if you prefer to do both in one session, complete your weight-training workout first when glycogen stores are high. Performing cardio prior to your strength-training workout may be counterproductive, resulting in reduced strength and early fatigue due to muscle glycogen depletion.

Weight Training Burns Fat too
It's not only cardio that burns body fat ­ weight training will also help you get lean. Researchers at Colorado State University measured the RMR (resting metabolic rate) of volunteers following an hour's strenuous weight training and discovered that their RMRs remained significantly elevated for three hours after the workout. Even after 16 hours the RMR remained a little higher than normal, as did the rate of fat oxidation. Since RMR makes up the major proportion (60-70%) of total daily energy expenditure, any increase in RMR would have a big impact on your daily calorie output. Therefore, regular strenuous weight-training workouts are a very effective strategy for upping calorie burning and losing fat.

Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons 95 percent of all people find it very difficult to maintain significant weight loss over time.
Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.
It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.

In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.

Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.

It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.

It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.

Fat Reducing Food
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide step by-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.

What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) that stores fat easily. But, whatever your natural body type is, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.

How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of estrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as asource of energy and to allow them to maintain their fat stores at a minimal level. It is definitely unwise, if not impossible, to reduce your body fat below this level. Other studies have found that testosterone levels plummet below 5% body fat, causing reduced sexual drive and fertility!
How to design your Reducing food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.

Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
Example: For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
Age (years)
Men
Women
10-18
(body weight in Kg x 17.5)+651
(body weight in Kg x 12.2)+746
19-30
(body weight in Kg x 15.3)+679
(body weight in Kg x 14.7)+496
31-60
(body weight in Kg x 11.6)+879
(body weight in Kg x 8.7)+829
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
If you are very active (generally physically active during the day): RMR x 2.0
Example:For a 28-year-old 70 kg man who is mostly sedentary:Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance= 2664 + (2316/7)= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal

Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal

Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:= 360 x 4 = 1440 kcal = 160 x 4 = 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)= 2546 - 1440 - 640 = 466 kcal= 466/9= 52 g
Fat Reducing Diet providing 1750 Kcal
Meal
Food
1
60 gm Porridge oats300 ml skimmed milk1 tsp (30g) raisins
2
1 portion of fruit
3
1 medium (225 g) baked potato1 tsp (5 g) olive oil spread1 small tin (100 g) tuna (in water / brine)
4
1/2 carton (150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 turkey breast (150 g), grilled or baked4 tsp (180 g cooked weight) brown rice2 portions (200 g) vegetables or salad
Analysis
Total:1750 Kcal272 g carbohydrate (58%)121 g protein (27%)28 g fat (15%)
Fat Reducing Diet providing 2000 Kcal
Meal
Food
1
1 large bowl (85 g) whole grain cereal (e.g. muesli, bran flakes)300 ml skimmed milk1 portion of fruit
2
1 protein/energy bar (35 g)
3
2 small rolls (90 g)2 tsp (10 g) olive oil spread4 slices (70 g) cooked chicken
4
1/2 carton ( 150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 portion (175 g) cod/plaice/haddock, grilled or baked1 medium (250 g) baked potato2 tsp (10 g) olive oil spread2 portions (200 g) vegetables or salad1 tbsp (11 g) oil/vinegar dressing
Analysis
Total:2000 Kcal290 g carbohydrate (57%)136 g protein (27%)31 g fat (16%)
Fat Reducing Diet providing 2500 Kcal
Meal
Food
1
2 slices (80 g) whole grain toast2 tsp (10g) olive oil spread2 poached eggs
2
2 portions of fruit1 carton (150 g) yogurt
3
1 medium (300 g) baked potato1 small (100 g) turkey breastSalad1 tbsp (11 g) oil/vinegar dressing1 portion of fruit
4
1 protein or energy bat (70 g)
5 (post-workout)
1 standard serving (70 g) meal replacement shake
6
6 tbsp (450 g cooked weight) pasta1 small portion (85 g) salmon3 tbsp (90 g) white sauceBroccoli1 portion (100 g) vegetables or salad
Analysis
Total:344 g carbohydrate (54 %)160 g protein ( 26 %)57 g fat (20%)



Learn how to burn fat and stay fit and healthy.
Whether you were once at your ideal weight and have recently become fat, or have been overweight all your adult life, you have now come to the right site and you will now burn the extra fat that has accumulated in your body.
Although burning fat can be an extremely difficult and often a frustrating experience, especially if you are impatient about seeing results, but by sticking to your fat burning exercise plan, eating properly, and employing a few of the fat burning tricks, you'll begin to notice the extra pounds slowly melting away. Some of these tricks may sound a little strange too but nobody has to know.

Fat burning food and exercise go hand in hand. Paying attention to your fat burning food and diet is as much essential as your fat burning exercise program or workout. Because if you don’t eat right then - you may be having good muscles but they may be hidden under thick layer of fat, so what's the use of these muscles? So you must always eat right and especially when you are on a fat burning campaign.