Your focus should be on burning at least half a kilo of fat per week. Try to create a caloric deficit of 500 calories per day. the best approach is to provide nutrients to your body and burn calories with exercise. This will keep your metabolism high.

Now, the best exercise to lose weight is that you do every day consistently. Choose one that you enjoy doing and do not be afraid to mix the exercises. For example, you could use the elliptical for 15 minutes, then switch to the bike and finish at the tape for about last 15 minutes. Interval training is another way of keeping fresh the exercises. There are two schools of thought as in regard to weight loss exercises like cardio. There are those who promote a “slow and steady pace and is the group of” high intensity “

The slow, steady cardio

. It has a long duration: 45 minutes to an hour

. Is of low intensity

. Burning body fat and no carbohydrates

. Joint Care

The high intensity cardio

. It is of short duration

. The intensity is very high (usually at intervals)

. Burning large amounts of calories and increase your metabolism throughout the day

My advice is to try both, even combine them and make sure to monitor your progress with a journal, take your pictures to see if you are really eliminating body fat and if you really manage to lose weight.

What cardio exercise burns more calories?

Everything depends on the intensity with which you do and the time you spend doing it.

In step aerobics. A favorite of women who can burn approximately 400 calories in 30 minutes

Bicycle. Fixed or not is an excellent exercise to lose weight, depending on the resistance and speed can burn 250 to 500 calories in 30 minutes

Nadar. In my opinion is one of the best exercise to lose weight, and is an exercise that involves the whole body. You can burn 400 calories in 30 minutes

Correr. A very good exercise to lose weight, you just need a good shoe and can burn a considerable amount of calories. A person weighing 70 kilos can easily burn 300 calories in 30 minutes.

Elliptical. Excellent machine. Over 300 calories in 30 minutes.

Remo. It is a great exercise that involves all major muscle groups of the body. If you fit this is also a great exercise to burn calories and lose weight.

Walking. Walking is the least strenuous aerobic exercise. It can burn 180 calories in 30 minutes. Go faster, add increases can increase the amount of calories you burn.

For those who really intense exercise such as interval training high intensity down here are three exercises that can give you surprising results

. Jump rope. This is unp exercises simpler and more effective than can be done. In just 15 or 20 minutes, jumping rope will give a unique exercise for the whole body. It is ideal for cardiovascular endurance and improves performance in virtually any sport. This simple exercise is also great for eye-hand coordination, lateral movement and speed and agility of the feet and hands.

. Sprints. The sprints not only huge amounts of calories burned when they are done, also keep your metabolism high for at least a couple of days. If you combine it with jogging or running can give you back some surprising results.

. Spinning. This high-intensity exercise emulates a challenging bike ride, with hills, valleys and a variety of speeds, all handled by the group instructor.

To perform aerobic exercises correctly you need to calculate your aerobic heart rate. For it subtracts your age from 220 to find your maximum heart rate. For example, for a person of 30 years would be …

Maximum heart rate: 220-30 = 190 beats per minute

Then multiply your maximum heart rate by 65%

190 x 65% = 123.5 beats per minute

123 beats per minute will lower range of your aerobic heart rate

Now, to know the maximum of this range of maximum heart rate multiplied by 85%

190 x 85% = 161.5 beats per minute

The example shows that what is commonly called “the zone” is the range, in this example is 123 – 161. When a person 30 years of exercise, your heart rate should be between these numbers. Exercising the lower range allows the body to get enough oxygen to the use of fat deposits. If you exercise closer to the larger number of that range will burn more calories, but most of this energy come from carbohydrates.

You can control your heart rate during exercise and very easy. Place your index and middle fingers in the middle of the wrist, then count your pulse for 10 seconds and multiply that number by 6. May be used if a heart rate monitor much better but either way, knowing your heart rate will help you practice your aerobics to burn more fat effectively.

If you want to know more about aerobic heart rate and how to practice your so smart, I recommend that you read Your Ideal Body. With Your Ideal Body, there is an alternative healthy and safe to use the science of nutrition and exercise to your advantage and begin to achieve the changes you want on your body permanently.

Next time, ask how many calories a day, or the amount of each nutrient they eat is more, without being so scrupulous, just find out if they have no idea what a well-designed diet.

These unprotected souls wander the world believe that the solution to increase their muscle mass training is a novel, a magic routine or exercise in particular, the truth is that things are not that simple, for cite you an example, there is a girl my gym that makes each day of the week 2 hours of cardio, imagine the following scenario, I get to the gym, I change to train, I have my meeting with weights and cardiovascular exercise, give me a tour of the juice bar and although almost I never do, (well, the truth every day) before I made a look at the climbing area to see if you still encounter a pair of firm buttocks of some feminists who encourage me to stay, then I become a charmed snake moving their eyes to the rhythm of climbing, but almost always awake from my trance when I think I should go home and take my drink for the replenishment of proteins and good, in what was?, I remember!, so the that girl, believe it or not, spend over 2 hours and she is still in the cardiovascular exercise machines!

On one occasion when I ask about his diet, he said he made no, “and all and really can not stand any diet, are very difficult, if only I could convey this discipline of your cardiovascular exercise marathon ritual to how it feeds, it would have much less fat, a better body and probably hypnotize me when she had their cardiovascular workouts on the scale.

Most men who want to increase muscle mass does not go very well in this area of fine dining. They believe the solution lies in a couple of injections of Winstrol, train hard but they eat like chickens, that if they want to have body cover of Men’s Health, you need to read extensively articles have been published in Musclemag (especially Nutrient last he wrote to Dr. Solano), and others on your server which includes very basic concepts of this issue and examples of diets.

With regard to energy for physical activity, duration and intensity of activity affect the type and amount of energy consumed.

For aerobic training, 70% of the energy comes from glycogen, while the rest comes from fat.

For sports that require short bursts of intense energy, such as tennis, these carbohydrates are the main source of energy.

Endurance sports, which require a constant intensity, also use the muscle glycogen. After 90 to 120 minutes of exercise, glycogen reserves plummet, so then the body uses fats.

Adequate intake

Based on a diet of 2,000 calories a day, 275 grams of carbohydrates is normal.

Gaining weight is reduced to two things, training and nutrition. Of the two, nutrition is the most important. Unfortunately, skinny boys often have trouble consuming enough calories per day to pack on mass as fast as they want. If this is the problem you then use to load these quick snacks on the quality of calories.

1. Trail Mix

Trail mix can be made with a variety of ingredients, but overall it is a mixture of nuts and dried fruits. Nuts provide most of the calories here with a good healthy dose of fat and a small amount of protein. Nuts provide some extra calories, plus the antioxidants in things like raisins and dried cranberries.

2. Nut butters

Peanut butter is a staple food, but you can also try almond butter, cashew butter, and macadamia nuts. All these provide a huge boost from calorie healthy high-fat, along with some protein and fiber. Just be sure to get the “natural” versions that contain no added sugar or fat.

3. Milk

Whether as a whole, 2%, skim, or chocolate, milk is good way to not only increase your calories, but also its protein. Milk protein is about 80% of whey protein and 20% protein casein, the same combination as seen on many faces of protein powder. But besides the protein you also get plenty of carbohydrates and fat. Wash down your next meal with a glass of milk to help you pack on the calories.

Note that these snacks are for those of you who are having trouble gaining weight. But even those who find themselves in this situation it is necessary to carefully monitor your body fat percentage. The goal is always to gain muscle and minimize fat. Do not use weight gain as an excuse to get fat!