metode fat burning

Tulisan Tulisan tentang metode fat burning

( diambil dari beberapa :Wikipedia, by DuniaFitnes.com & filed under Fitness )

The Most Effective Fat Loss Methods

The following methods can be used together, or separately depending on the goals one has, or the fat loss stage they are at. Guidelines will be given (see what to do and when section).

1. Exercise Moderately With Aerobics & Weights, Gradually Increasing The Intensity As Fat Is Lost ///

When one is severely overweight, it is probably best to start their fat burning phase with low intensity aerobics and weight training, to ensure that the body is not placed under undue stress at this early stage. For the significantly overweight (those over 25 percent body fat in males and 30 percent in females) it is best to work moderately as a way in which to gradually ease into a higher intensity program.

Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).

With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. It is important to remember that lower intensity weight training and aerobics should both be done in the same program to maximise results.

Walking is a perfect, low impact aerobic activity for the obese. For weight training, all body parts should be targeted with basic exercises that work larger muscles.

2. Gradually Cut Back On All Bad Fats, While Strategically Cutting Back On Carbohydrates ///

It has been shown that fat intake of the wrong kind will result in increased fat gains. This stands to reason, as the body will typically burn carbohydrate for fuel and use protein for repair. Therefore it makes sense to cut back on bad fat while increasing the good type.

Good fats such as the omega three and six fatty acids will actually have a fat burning effect as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy). Their use as opposed to the saturated bad type (found in meats and hard at room temperature) should be encouraged.

Strategically cutting back on carbohydrates means to eat specific carbs at certain times to achieve a fat-burning effect. Complex carbohydrates will generally maximise the fat burning effect as they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.

These include brown rice, beans, oats and potatoes, and their use is to be encouraged. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase as they can cause a large insulin spike and resultant fat gains.

They are also concentrated and generally higher in calories. A third type of carbohydrate, fiber, which can be found in high wheat foods and certain fruits and vegetables, is an important one for fat loss as it increases feelings of fullness and pushes fat through the system to be eliminated.

Best times to eat complex carbohydrates for fat loss are at all meals before 6:00pm. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. For general health, the recommended intake for fiber is 30 grams per day. For fat loss an additional 10 grams is advised.

3. Mix Up Aerobic Sessions ///

For variety - to eliminate boredom and encourage adherence - it is worthwhile doing a range of aerobic activities. These different activities will also have differing fat burning effects, and these combined may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale.

4. Exercise Aerobically After Weight Training Or First Thing In The Morning ///

One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel. In many cases this strategy has worked. However some feel it is not a valid method. It is worth trying though.

5. HIIT Training ///

HIIT (High Intensity Interval Training) is an advanced from of aerobics designed to strip body fat at a faster rate. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat loss methods for the intermediate to advanced trainer.

As the name suggests, HIIT requires that one train at a high intensity (near maximal) for a series of intervals, before backing off to a lower work-rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.

An example of a HIIT session could be as follows:

Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

6. Stagger Food Intake ///

At the smooth (a thin layer of fat - independent of water - covers the body) or in shape stage (someone at around six percent body fat) it is probably acceptable to stagger food intake to where high calories (1000 or so above normal) can be eaten for two days followed by lower calories for three days.

There are many variations on this practice, but the guiding principal stays the same: after a period of low calories the body will tend to hold onto fat; on this basis it is thought that upping the calories will up the metabolic rate to burn more adipose tissue.

Generally the extra calories will not be stored as fat as long as the high calorie days are limited to a certain period and are promptly followed by the lower calorie days. The higher calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates and fats.

This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat and when one is in reasonably good shape to begin with. If one is overweight, the higher calorie days could exacerbate their current condition due to the more sluggish metabolic rate they may have.

A greater degree of excess fat would probably require consistency in terms of low fat, low calorie eating, as will be shown in the success stories featured later in the article.

7. Drink At Least One Gallon Of Water Per Day ///

In most of the weight loss success stories I have read, one common theme emerges: a higher then normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to perform the function of fat conversion for energy purposes.

Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.

8. Weight Training ///

Weight training is a perfect activity for fat loss. Although it doesn't directly burn a greater number of fat stores than does aerobics, weights will build muscle, which in turn will increase the metabolic rate for 24 hours a day. The more muscle one is holding, the better their chances of losing body fat.

Rahasia Keberhasilan Interval Training Untuk Menurunkan Berat Badan

Posted 19 November 2010 by DuniaFitnes.com & filed under Fitness.

Latihan untuk membantu penurunan berat badan merupakan salah satu informasi yang paling banyak dicari. Namun, salah satu latihan yang disebut interval training akan membuat Anda berhasil menurunkan berat badan, jika Anda melakukannya dengan benar.

Jika tujuan utama Anda saat ini adalah untuk menurunkan berat badan, interval training adalah kuncinya.
Sebelumnya, mari kita berkenalan dengan apa yang disebut sebagai interval training? Singkatnya, interval training adalah berolahraga dengan dorongan aktivitas yang intens. Contoh sederhananya adalah jogging selama 60 detik dan kemudian melakukan sprint selama 15 detik dan seterusnya lakukan repetisi berikutnya.

Jika Anda memang ingin berhasil, berikut adalah beberapa tips utama untuk membantu Anda mencapai keberhasilan penurunan berat badan dengan interval training:

1.      Makanlah sebelum berlatih. Sekitar 30 menit sebelum memulai latihan, berikan energi pada tubuh Anda dengan makanan sehat yang mudah diserap tubuh seperti karbohidrat, protein, serta buah-buahan dan sayuran. Hal ini akan membuat Anda termotivasi untuk lebih berlatih keras, tahan lama, dan membakar lebih banyak kalori.

2.      Lakukan pemanasan sebelum latihan. Awali latihan dengan intensitas yang lambat, sebelum melakukan latihan yang lebih cepat dan berat. Risiko cidera akan lebih tinggi terjadi pada Anda jika tidak melakukan latihan dengan benar.

3.      Gunakan otot Anda. Kita sering mendengar orang-orang di gym mengatakan mereka sedang mencoba menurunkan berat badan, tetapi mereka hanya melakukan latihan ringan dan terfokus pada 1 otot. Jika Anda ingin membakar kalori yang lebih besar, cobalah latih otot Anda yang paling besar. Libatkan seluruh bagian tubuh Anda dalam latihan, bukan hanya beberapa otot saja.

4.      Variasi interval. Ada perbedaan manfaat interval training untuk waktu yang lama (60-90 detik), dan yang lebih singkat (20-30 detik). Dengan kata lain, semakin Anda menekan diri Anda maka akan semakin baik hasil yang diperoleh. Orang sering enggan untuk melakukan latihan dengan interval 60-90 detik. Sementara pada interval 20-30 detik, orang akan lebih bersemangat karena jumlahnya sedikit.

Semoga artikel ini dapat membantu menyempurnakan latihan Anda dan juga bermanfaat bagi program penurunan berat badan Anda. Ingatlah untuk selalu mengimbangi latihan Anda dengan konsumsi makanan bergizi seimbang.

HIIT untuk Menurunkan Berat Badan

Posted 20 May 2011 by DuniaFitnes.com & filed under Fat Loss.

 

HIIT atau High-Intensity Interval Training merupakan tren baru dalam dunia fitness. HIIT menghasilkan oksidasi lemak yang lebih besar selama latihan, dan meningkatkan penurunan berat badan dalam jangka panjang.

Sebuah hasil penelitian yang diterbitkan dalam “Journal of Applied Physiology” pada 14 Desember 2006 menunjukkan adanya peningkatan oksidasi lemak selama latihan yang dialami peserta penelitian ketika mereka melakukan program HIIT. Studi ini mengkaji 8 wanita dengan berat badan sehat untuk melakukan 10 ledakan latihan selama empat menit pada sepeda stasioner dengan periode istirahat selama dua menit.

Para peneliti menemukan bahwa setelah tujuh latihan HIIT selama 60 menit dalam dua minggu, oksidasi lemak pada tubuh para peserta studi meningkat sebesar 36 persen.

Bagaimana HIIT Bekerja
Biasanya tubuh menggunakan kombinasi karbohidrat dari lemak yang tertimbun untuk digunakan sebagai sumber energi, tergantung tingkat kesulitan latihan yang Anda lakukan. Bila tingkat latihan Anda lebih dari 75 persen dari denyut jantung maksimum, maka jumlah oksigen untuk proses metabolisme lemak menurun, sehingga semua energi yang tersimpan adalah yang berasal dari karbohidrat.

Meningkatnya oksidasi lemak selama latihan ini diperkirakan sebagai hasil dari peningkatan kapasitas kardiovaskuler (dimana jumlah konsumsi oksigen maksimal naik 13%, dan detak jantung lebih rendah selama 30 menit) yang menghasilkan kadar oksigen yang lebih besar membakar lemak selama latihan.

HIIT untuk Turunkan Berat Badan
Wanita yang ikut serta dalam penelitan tersebut melakukan HIIT selama 60 menit sebanyak 3-4 hari/minggu dengan total 180-240 menit setiap minggu. HIIT secara langsung mempengaruhi total jumlah energi yang dibakar apakah cenderung dari lemak atau karbohidrat yang tersimpan. Studi lain menyebutkan bahwa dengan melakukan latihan yang setara dengan 20 mil jogging per minggu efektif menurunkan berat badan, khususnya di bagian perut.

Masukkan HIIT dalam Rutinitas Latihan Anda
Jika Anda gemar melakukan olahraga lari, sepeda, dan berenang, cobalah kombinasikan latihan tersebut dengan program HIIT. Lakukan fase ledakan selama empat menit kemudian istirahat sebanyak dua menit, lakukan selama 60 menit (3-4 hari setiap minggu).
Berdasarkan beberapa hasil penelitian tersebut, sangat jelas bahwa program HIIT dapat membantu Anda menurukan berat badan secara signifikan. Tunggu apa lagi? Siapkan diri Anda untuk melakukannya. Selamat berlatih