Loosing fat

After introduction it is time to start working on something concrete. It is a loosing fat. When we are talking about fit body the first thing we must observe is body fat. We will never look nice if we are fat. So if you have problem with weight start planning your aerobic training. As i said in introduction loosing fat is theoretically very simple. All we need is to use more energy then we take from food.

Example:
Today I had intake of 3000cals and I used 3500cals (running, gym, other activities)
I lost 500cals of my body fat.

The concept is simple: increase use of energy, decrease energy entering your organism. For loosing fat we use aerobic training and specific nutrition.

Aerobic training is a low intensity training lasting more then 30 min. I recommend 45 min.
As an aerobic training you can use running, cycling, jumping rope or other. I recommend combination of these three activities. See aerobic training.

Difference between aerobic and anaerobic training.

When we are talking about fitness we must distinguish these two kinds of training. Aerobic is as i said low intensity training lasting more then 30min. Breathing is increased but organism can take all oxygen it needs for metabolism from lungs.

Anaerobic training is high intensity training (gym, sprints) and in this case organism cannot take enough oxygen because of big use of energy instantly. For example, when you are pushing 100kg on bench press, organism cannot take all oxygen it needs so it uses other mechanism to give enough energy, that mechanism is anaerobic activity.

Aerobic training is used to increase consumption of energy (loosing fat), increasing fitness of a body. Aerobic training is increasing level of hemoglobin, heart volume. By aerobic training your body will be much better prepared.

Anaerobic training is very different from aerobic it is used to increase strength, muscle mass.
Intense anaerobic training gives a muscle impulse to grow. Very important is to know that simple aerobic running can easily become anaerobic if you speed up too much so try to run in that speed that don’t increase heavily breathing. Good indicator of aerobic is speaking. If you can speak you are in aerobic phase if you cannot it is too hard for you and you should slow down.

Nutrition is important too. One fitness instructor use to say: You don’t get your abs in gym, but in kitchen.

When you know this you can now start planning aerobic training or nutrition.