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HI there Alejandro and thanks so much for posting this question In very simple terms you need to ret better and do specific exercises that will help improve muscular Strength and reduce body fat The best way of burning fat is that you follow an integrated approach between nutrition and exercise. Regarding exercise it is really important that you learn as much as you can from your body and understand that is a quite complicated process but in really simple terms think like this: You can not train too high since your body will be burning muscle you can not train too low since your body needs to increase its heart rate to burn calories and third you can not only do cardiovascular to burn fat since it would be easier to put on the weight. Here you can check a study that suggests how a combined approach of cardiovascular training and strength trainig is by far much better in body composition than just aerobic training Effect of a one-year combined exercise training program on body composition in men with coronary artery disease. Santa-Clara H Fernhall B Baptista F Mendes M Bettencourt Sardinha L. Source http://www.ncbi.nlm.nih.gov/pubmed/14624399 Exercise and Health Department Faculty of Human Movement-Technical University of Lisbon Portugal. ***@**** Abstract The results suggest that a long-term CT program is more effective than an AT program alone in producing changes in body composition. The percentage changes in total and trunk fat mass were higher in CT (-11% and -12% respectively) than in AT (-2.4% and -0.7% respectively). Future studies need to investigate the specific health effects of trunkal fat mass loss in patients with CAD. So my practical recommendation is this: Calculate your heart rate: ( you need to be exercising mostly in the aerobic range for most efficient fat burning) Steps to (Karvonen Formula) My Target Heart Rate *Subtract your age from 220. 220 – 34 = 186 *Check your resting heart rate. 46 (yes my heart rate is that low!) *Subtract that from the figure in Step 1. 186 - 46 = 140 *Multiply that number x 65 percent for 140 x .65 = 91 for the low end your low range and x 85 percent for your 140 x .85 = 119 for the high end high range. *Add the resulting figures to your resting 91 + 46 = 137 heart rate. That will give you the low end 119 + 46 = 165 and the high end of your Target Heart Rate. My target heart rate = 137-165. Second: Add strength training: Adding strength training movements will help your muscles be not only strong an flexible but also get rid of the fat in different parts of your body as long as you are training in a really good rate of intensity. I wrote a whole book about it and you can google in medhelp some of my movements here Third: Add mild cardiovascular and making sure your train mostly aerobically Last not less important is nutrition: you need to increase your protein consumption and reduce the carbohydrate since when we have carbohydrate in our body and we do not use them they will get sotred as fats based on our evolutionary biology. You will experience little by little a huge imporvement in body composition if you follow this suggestions

2014-11-14 11:54:47

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