In conditions of exercise in order to gat a lean body, you should carry out about 20-30 minutes of cardio five times a week as soon as you awaken up in the morning- on an unfilled stomach.
When you eat carbohydrates, your body takes them and supplies them as glycogen in the liver and in your muscles. Only when your muscles and liver are totally filled with glycogen will excess carbohydrates be stored as fat. While you were sleeping, your body burns liver and muscle glycogen. As a result, when you do your morning cardio prior to breakfast, you decrease stored glycogen fairly than adding to it with food.
If you tend to place on fat easily, gradually increase your cardio exercise such as the elliptical trainer or running. If you have problem maintaining your muscle mass, stick to low- to medium-impact cardio like speed walking on the treadmill.
You should also do a overall body resistance workout at least three times per week. Keep your reps between 15 and 25 per set, which will ensure that you dont build huge muscles, but that you really burn them out and fatigue them. Also, you should keep your rest periods as short as possible in-between sets so that your resistance training is cardio-intensive as well
BIO SIGNATURES Have you ever speculated why some people barely gains weight and some gets fat effortlessly? This is what we call Biosignature. Predominantly, an overload or insufficiency in certain hormones favors the storage of fat in scrupulous area. The following are the common fat storage areas:
- If you amass a lot of fat in your legs, estrogen is grand (this is one of the reasons why women lose lower body fat slower than the rest of their body)
- If your cortisol levels are high youll store more belly fat and intraviceral fat.
- If you are hoarding fat around the waist it means that you are insulin rebellious (your body doesnt accept carbs well and spawns too much insulin when you eat them, leading to fat storage)
- If you are storing further fat on your chest and triceps, testosterone is low.
- If you are storing more fat in your upper back and armpit area your thyroid levels are low down and small.
So you will lose fat faster at different places than others, which of course depends on your hormonal outline
Another factor is vascularity, where blood vessels flows suddenly and the additional blood flow you have to a meticulous area, the easier it is to muster fat and use it for fuel. This is why it is usually easier to get lean arms, shoulders and calves.
