The way energy is selected mechanism is determined by the intensity (speed of execution of movement) and volume (amount of work). So, when the intensity is low and high volume aerobic metabolism is resorted to.

But what is low intensity? In efforts aerobic intensity correlates with heart rate (which is about 75 beats per minute at rest). This means that the higher speed of movement, the greater the number of beats per minute reaching the limit (estimated at 220 minus age for men and 200 minus age for women).

Regarding metabolism can be based on the concept that it requires about 70 calories per kilometer race (always depending on the intensity), so if you make your calorie count, you can discern how to remove excess run. For example, if you have entered 2200 calories and has run 7 kilometers, has used its reserves to 300 calories, and required 2000 for basal metabolism and 500 to run that distance.

Should we start running or other activity to do?
The race, to have a flight phase, it is often traumatic for the osteo-articular system, muscular, appearing after some practices, annoying pain in the affected area. Also, budgets are not always sufficient to force the service requested. For this is that the recommended order should be made:
* 1. Job conditioning resistance force (load floor – many repetitions). Start using your own body weight to continue overloading machines.
* 2. Activity without increasing body (cycling – swimming – Rowing – stationary bike) that can “accumulate” to improve aerobic capacity.
* 3. When you have enough resources on: strength endurance and aerobic capacity (measured with specific tests), it can start running.

At first few miles and low intensity, respect three basic principles:

Effective Load: The volume and intensity must be sufficient for our body to react with an adaptive response, taking into account that: very low stimuli cause no adjustments, while very high stimuli may cause injury.

Continuity: To generate functional adaptations requires a minimum frequency of stimulation (we recommend 3 times per week).

Progression: The training load must progress in scale to avoid stagnation of adaptation

Demystifying: This is a classical myth. The truth is that if your muscles suffer after your last physical exertion, you may well have offended. The muscle pain is not necessary to pass a physical training. In fact, pain may even be a warning sent by your body telling you that you go too far (beyond your physical capabilities).

A few slight pain is not unusual if you change your exercise routine, but if you still endure muscle pain over two days after your last physical training, you probably went too far or have not given enough time for your muscles to recover (or a mixture of both).

Ultimately, sport brings many benefits: better health, energy, confidence, etc.. There are risks, but make sport a part of your life will always give long term benefits. Just make sure to debunk myths about the sport and base your routine physical training on established truths.

1) Avoid putting croutons on a salad.

2) Eat a pizza with grilled chicken instead a slice of pizza covered with pepperoni.

3) Roast vegetables with fresh herbs and a little olive oil or sesame oil instead of butter.

4) When the birthday of your friend, try eating only half your slice of cake (it will have less sugar).

5) Add fresh berries to your cake or your pie instead of adding ice cream or sorbet.

6) Do not eat the bun with your burger or hot dog.

7) If you can not prevent you from snacking, sharing snacks in small bags or small bowls instead of eating directly in their big bag.

Dip the vegetables or pita in the humus instead of soaking in cream sauces.

9) Use of plain yogurt for sauces instead of sour cream.

10) Buy mostly beef extra lean ground beef or replace the turkey or ground chicken.

Get enough energy to run faster and longer

Running requires energy and run well, you need to store energy in your body. So make sure you eat properly before a race. If you are running on an empty stomach, your body will draw energy into its energy reserves. Its options are the reserves of fat and muscle. But your body will draw primarily from energy reserves in muscle.

Thus, when you run an empty stomach will force your body to cannibalize its own muscles, what do you certainly will not run faster. Let us now about what you should eat before running. If you have not eaten and need energy quickly just before a race, eat boiled sweets, the panela (a kind of molasses which ingredient is the juice of cane sugar) or drinks made from glucose.

If you have 30 minutes to eat before running, slow carbs like oatmeal, muesli with skim milk or any other carbohydrate slow as cereal breakfast. Do not eat too much because that overconsumption will make you feel heavy.

Avoid eating a meal rich in fat just before or after running, because fat slows the absorption of nutrients by the body or before a race, you should aim to facilitate rapid absorption of nutrients. So, get your nutrients properly and you’ll be overwhelmed energy.

These women

* 65% lost more weight;
* Have been reductions over 83% of the circumference at the waist;
* Reported greater improvements in their energy level compared to other women who took the diet at breakfast bagel containing the same number of calories.

This study underpins the conclusions of an earlier study published in the Journal of the American College of Nutrition, which had shown a breakfast egg gives greater satiety and results in short-term consumption of food that significantly lower a breakfast consisting of a bagel with the same number of calories. In both studies, the two types of breakfasts provided the same number of calories and in addition, they had the same weight, which is an important control factor in studies on satiety and weight loss. Note also that the study found no significant differences in levels of HDL cholesterol, LDL, and total plasma triglycerides between the groups.

Step 1 – (1 minute)
Walk up on trying to adopt a pace of 120 steps per minute. You keep this pace for stages 2, 3 and 4.

Step 2 (1 minute).
Building on your right foot, do a little jump to the right and bring your left foot against the right foot.

Step 3 (1 minute)
Keeping back straight, extend forward the left leg, not exceeding the height of the hip. Descend once the leg and do the same with the right leg.

Step 4 (1 minute).
Always keeping the back straight, now lift the knee to waist height. Start with the left and do the same with the right knee. During this part of the exercise, try to enter the stomach as much as possible.

Step 5 (1 minute 30s.)
Repeat step 1 but increasing the pace at 130 and not a minute for a duration of one minute and a half).

Step 6 (1 minute 30s.)
Repeat step 2, keeping the pace again and add the following exercise: raise your arms above your head, lower arms and repeat, throughout the duration of this step.

Stage 7 (1 minute 30s.)
Repeat step 3. Add the following exercise: when you lift the left leg, stretch toward your arm forward, pointing your left foot. Same thing with the right arm, when you raise the right leg.

Step 8 (1 min 30 sec)
Repeat step 4 by adding the following year. When you lift the left knee, touch it with your right hand. Even movement when you lift the right knee, touch it with his left hand.

We have found 3 health problems that could affect you and prevent weight loss. These factors are:
- liver congested and overloaded
- deficiency of the essential fatty acid
- a glandular problem

3 Problems, 3 Solutions:

We offer 3 to search for clues that might indicate that you have one or more of these problems. If you are assigned one of these indices is sufficient for this problem is to control your weight. We offer each of them an easy to apply.

Symptom 1:
You notice the presence of tiny yellow spots in the white of the eye (or is this an outright trend towards yellow).

Tip:
Your liver is congested and you should take a little cure “Detox” as described in our review of Spring Detox: to get in shape this summer!

You can also add a lawyer and a cup of cruciferous vegetables include: kale, broccoli, cauliflower, Brussels sprouts or raw sauerkraut. Research has shown that these foods regularly consumed significantly increase liver function in just 3 weeks. They reduce the absorption of calories and increase fat metabolism.

Symptom 2:
Your skin is dry, reddish.

Tip:
Your body may be deficient in essential fatty acids omega-3. These fatty acids help to burn fat cells by stimulating the metabolism of at least 10%.

Eat foods rich in Omega-3 (salmon, mackerel, sardines, walnuts, almonds, flax seeds). Capsules of fish oil (2 to 3 capsules of 1000 mg per day).

Symptom 3:
You lose your hair, you are chilly and often tired or depressed, easily irritated (you can submit one or more of these symptoms).

Tip:
You may be experiencing a problem with hypothyroidism (too little thyroid active). Two plants and a mineral can help you. Both plants have demonstrated the following active influence the activity of the thyroid gland in addition to other favorable actions on the health and even weight loss.

The Ashwagandha (Withania somnifera) is an Indian plant used for over 2000 years in Ayurvedic medicine. It is also called Indian ginseng. This plant has an approved operation on the thyroid gland and is especially renowned for its restorative properties and cons adaptogen effects of stress. The recommended dosage, to act on the thyroid is 900 mg per day (2 doses of 450 mg). Warning: If you are treated for thyroid problems you should seek advice from your doctor or health practitioner. The plant is hypnotic in large doses. It is recommended for pregnant women.

The Guggulipid, another Indian plant used in ayurvedic medicine, best known for its action on lipid metabolism. It is used successfully to lower cholesterol. Its action on lipids, however, is produced by stimulation of the thyroid. This plant was used in India for weight control. Take 4 capsules of 500 mg per day of plant standardized to 2.5% guggulsterones E and Z. The plant is not recommended for pregnant women.

Selenium: This mineral is essential for proper thyroid function and very little presence in the daily diet. Pollution and soil depletion is largely responsible for this deficiency. The food is the richest of Brazil nuts. To restore the thyroid function, studies have used a supplement of selenium at doses ranging 300 mcg to 1000 mcg.

In this approach there is also a psychological factor for those trying to lose weight by cutting calories, food suddenly becomes an enemy instead of a nutrient needed to operate and maintain health.

The biological signal of hunger is transformed into a sign of success rather than being seen as a signal sent by the agency to show that he is hungry and lack of vital nutrients to function normally.

Starvation diet

Set a calorie standard applies to the whole world is a utopia. Several factors can affect the number of calories that a person, such as genetics, lifestyle, exercise habits, etc.. It is interesting to note that the World Health said that hunger is beginning to occur under the 2100 calories a day, a number far higher than most plans based on the concept of reducing caloric.

Schemes based on 1200 or even 800 calories per day are not uncommon (900 calories, incidentally, was the typical diet fed to prisoners in concentration camps during the Second World War). These diets very low in calories still exist today. So many people are forced to follow a dietary model of 1,600 calories per day without realizing that they follow a hypocaloric diet. When you eat less than your body needs to function normally, your body perceives this as a signal of hunger and restrictions and it will automatically mode “economic” to preserve its operation. It is a simple biological fact. The metabolism slows and you’ve lost weight initially, this weight loss suddenly stops and you can no longer lose an ounce!

There are hundreds and hundreds of operations performed at each moment in your body, so it needs fuel to perform these many tasks. If your body does not receive the materials and energy needed in your diet, it has no choice but to buy them from another source, that is to say in his own body. It is generally assumed that the body will only use its stored fat to fill the deficiency of nutrients, but it is not so simple. Your body will also tap into the bone, muscle and organ tissue. Yes, the person following this diet will lose some fat, but it will also be at the sacrifice of vital tissues.

Most people following a low calorie diet to feel one or more of these symptoms: fatigue, depression, loss of hair, dry skin, poor memory, difficulty concentrating, mood swings, irregular menstrual cycles and even lose interest in sex.

Eventually the symptoms worsen and the body weakens until eventually some health problems do appear. Disease and allergies are becoming frequent and possibly degenerative diseases are likely to occur. This deterioration may be fast or slow, depending on whether your diet is more or less deficient in nutrients.

The absurdity of the schemes based on calories

According to Dr. George Guierre on the absurdity of the schemes based on the number of calories:
“The theory of food calories equates to a kind of coal, and to neglect certain basic qualities as the vitalization; calories to equal the toxicity varies with the food … you can live very well with a number of calories below average, if foods are healthy and alive, and be patient, absorbing the normal figure, but fat, starches and meats. In other words, the food must be in affinity with our cells and our digestive tract. .

Calculate calories, makes a diet more difficult to manage and makes it potentially more dangerous risk of malnutrition of vital nutrients to the body. A diet based on monitoring of calories required to divest itself of many foods, especially to resign in controlled quantities. There deprivation and frustration. That is why this kind of diet leads to failure in the longer term. It is not possible or healthy to follow such a diet over the long term, since it is not a normal power mode, which provide the body less nutrients than what it needs to operate to meet its needs.

This does not risk the contrary, a person with a diet high in calories, but comprised mainly of foods devoid of nutrients, will be found literally in a state of undernutrition biological.

The new discoveries in nutrition, particularly regarding the influence of glycemic index of foods on blood sugar levels of the organization, we show that to lose weight it is better to eat his fill, which means maintaining its rate glycemic stability. It is therefore necessary to eat smarter. Smarter does not mean eating less or restrictive. To lose weight it is important to know the glycemic load, it can predict the impact of decreasing the consumption of certain foods on blood sugar in a food and how it should be consumed.

To lose weight healthily, you must eat healthily …!

The secret to losing weight is simple: eat healthily and your hunger! There are also other factors that diet or exercise to lose weight. Exercise is an undeniable factor of health, but overweight people often experience difficulties in practicing physical exertion before they lost weight and he is certainly not easy to produce a physical effort while reducing their energy intake !

It is therefore necessary to go through an intermediate step and gradual. It is important to know that all fats and all carbohydrates are not enemies of our health, but many elements needed to be fit and healthy.

Other principles of vegetarianism are maintained, including the arrangement of meals, which also begins with a plate of raw vegetables. Cooked vegetables will be steamed or stewed, to allow optimal preservation of vitamins, minerals and trace elements.

Be careful to always involve grain legumes or pulses and vary the menu as much as possible. Some of the advice, but merely on short-term. It is then, somehow, a real “detox”, if we consider that animal products provide a lot of waste, difficult to eliminate by the body.