ENGLISH
Factors affecting fat burning
When it comes to burning fat, we refer to
the term metabolic "fat oxidation" process by which stored
fat goes to the mitochondria and is converted to energy, among other
things, muscle contraction.
The term fat burning is very popular in the world of fitness and weight loss, many people are seduced by these words. The truth is that there are no miracles or anything that causes fat oxidation increased significantly, except exercise and balanced diet made steadily. Also worth noting that increased fat burning, is not synonymous with weight loss, it is not so simple.
The term fat burning is very popular in the world of fitness and weight loss, many people are seduced by these words. The truth is that there are no miracles or anything that causes fat oxidation increased significantly, except exercise and balanced diet made steadily. Also worth noting that increased fat burning, is not synonymous with weight loss, it is not so simple.
The type of diet and fat burning
Diet is an important factor that
determines nuetro metabolism. According to the nutrients that we
have, our body will tend to use one and book another. The
carbohydrate intake tends to reduce fat oxidation. Especially when
this intake is massive.
This does not mean we should totally give up carbohydrates to make our metabolism to burn more fat and adelgacemos quickly, this does not work well. The body needs all the nutrients, but an excess of carbohydrates, especially sugar, will make the fat metabolism is reduced simply because there is rapid energy provision.
Recall that obtain energy through the fat is a process that takes longer to get going than using carbohydrates. If we give the body what it needs, the fat is more restrictive saved for occasions where there is a decrease in carbohydrate reserves.
This does not mean we should totally give up carbohydrates to make our metabolism to burn more fat and adelgacemos quickly, this does not work well. The body needs all the nutrients, but an excess of carbohydrates, especially sugar, will make the fat metabolism is reduced simply because there is rapid energy provision.
Recall that obtain energy through the fat is a process that takes longer to get going than using carbohydrates. If we give the body what it needs, the fat is more restrictive saved for occasions where there is a decrease in carbohydrate reserves.
The type of exercise, duration and intensity to burn fat
When
choosing an exercise with the intention to burn fat, we should try to
engage in the activity to as many muscle groups as possible. This
will require more energy and time to activate the metabolism of fat
will be more burning of this nutrient.
Usually choose sports like running, swimming, cycling or similar for fat burning. Although in general any sport will be better than sitting, the race seems to be one of those who consume more fat. While race may not be the proper exercise for everyone, for example for people who are overweight, which would be better cycling or swimming.
In terms of intensity, has always been saying that sports are perfect aerobics to burn fat. Those in which it is more than 30 minutes by the activity to medium intensity. But other training as HIIT, it has been able to influence the metabolism and fat burning speed with a shorter period, but more intense.
We also need to differentiate here between people with fair or poor physical condition. The HIIT requires high intensity periods, so that people applying to low physical fitness can do more harm than good. In these cases, choose a sport and develop low - medium intensity seems most sensible. Primarily a sport like and motivate to continue performing it .
It is clear that the more you lengthen a year in time and more weight greater fat oxidation charges. But this happens especially after the first hour of exercise. Not everyone is ready to realia an activity over an hour away.
Usually choose sports like running, swimming, cycling or similar for fat burning. Although in general any sport will be better than sitting, the race seems to be one of those who consume more fat. While race may not be the proper exercise for everyone, for example for people who are overweight, which would be better cycling or swimming.
In terms of intensity, has always been saying that sports are perfect aerobics to burn fat. Those in which it is more than 30 minutes by the activity to medium intensity. But other training as HIIT, it has been able to influence the metabolism and fat burning speed with a shorter period, but more intense.
We also need to differentiate here between people with fair or poor physical condition. The HIIT requires high intensity periods, so that people applying to low physical fitness can do more harm than good. In these cases, choose a sport and develop low - medium intensity seems most sensible. Primarily a sport like and motivate to continue performing it .
It is clear that the more you lengthen a year in time and more weight greater fat oxidation charges. But this happens especially after the first hour of exercise. Not everyone is ready to realia an activity over an hour away.
Environmental factors involved in fat metabolism
Environmental factors that are approaching the ends
tend to go against the fat metabolism. Thus, very cold temperatures,
hot or high altitude, decrease fat burning. The reason is simple:
they are situations of stress where the body wants quick energy,
taking off from carbohydrates, to the detriment of fats.
When it is summer and it is hot, the body needs for thermal energy, but this situation affects the metabolism of carbohydrates. Like when it's cold and involuntary muscle contractions performed to generate heat, is something that goes in favor of carbohydrates.
When it is summer and it is hot, the body needs for thermal energy, but this situation affects the metabolism of carbohydrates. Like when it's cold and involuntary muscle contractions performed to generate heat, is something that goes in favor of carbohydrates.
SPANISH
Factores que afectan a la quema de grasa
Cuando
hablamos
de
la
quema
de
grasa,
nos
referimos
al
término
metabólico
“oxidación
de
grasas”,
proceso
por
el
cual
la
grasa
almacenada
pasa
a
las
mitocondrias
y
se
convierte
en
energía
para,
entre
otras
cosas,
la
contracción
muscular.
El
término
quema
grasa
es
muy
popular
en
el
mundo
del
fitness
y
la
pérdida
de
peso,
mucha
gente
se
siente
seducida
por
estas
palabras.
Lo
cierto
es
que
no
existen
milagros
ni
nada
que
haga
que
la
oxidación
de
grasa
aumente
considerablemente,
excepto
el
ejercicio
y
la
dieta
equilibrada
realizados
de
manera
constante.
También
conviene
apuntar
que
una
mayor
quema
de grasa,
no
es
sinónimo
de
pérdida
de
peso,
no
es
algo
tan
simple.
El tipo de dieta y la quema de grasa
La
dieta
es
un
factor
importante
que
condiciona
nuetro
metabolismo.
Según
los
nutrientes
de
los
que
dispongamos,
nuestro
cuerpo
tenderá
a
utilizar
uno
y
reservar
otro.
La
ingesta
de
hidratos
de
carbono
tiende
a
reducir
la
oxidación
de
las
grasas.
Sobre
todo
cuando
esta
ingesta
es
de
forma
masiva.
Esto
no
significa
que
debamos
de
renunciar
totalmente
a
los
hidratos
de
carbono
para
hacer
que
nuestro
metabolismo
queme
más
grasa
y
adelgacemos
rápidamente,
esto
no
funciona
así.
El
cuerpo
necesita
de
todos
los
nutrientes,
pero
un
exceso
de
hidratos,
sobre
todo
de
azúcares,
va
a
hacer
que
el
metabolismo
de
las
grasas
se
reduzca
simplemente
porque
hay
energía
de
rápida
disposición.
Recordemos
que
obtener
energía
a
través
de
las
grasas
es
un
proceso
que
tarda
más
en
ponerse
en
marcha
que
el
utilizar
los
hidratos
de
carbono.
Si
le
damos
al
organismo
lo
que
necesita,
la
grasa
se
guardará
para
ocasiones
más
restrictivas
donde
haya
una
disminución
de
las
reservas
de
hidratos
de
carbono.
El tipo de ejercicio, duración y la intensidad para quemar grasas
Cuando
elegimos
un
ejercicio
con
la
intención
de
quemar
grasa,
debemos
intentar
que
en
la
actividad
se
involucre
a
mayor
número
de
grupos
musculares
posibles.
De
esta
forma
se
necesitará
más
energía
y
en
el
momento
que
se
active
el
metabolismo
de
las
grasas,
habrá
una
mayor
quema
de
este
nutriente.
Normalmente
se
eligen
deportes
como
la
carrera,
natación,
ciclismo
o
similar
para
la
quema
de
grasa.
Aunque
en
general
cualquier
deporte
va
a
ser
mejor
que
estar
sentado,
la
carrera
parece
ser
uno
de
los
que
más
grasa
consume.
Aunque
puede
que
la
carrera
no
sea
el
ejercicio
apropiado
para
todos,
por
ejemplo
para
la
gente
con
sobrepeso,
donde
sería
mejor
pedalear
o
nadar.
En
cuanto
a
la
intensidad,
siempre
se
ha
venido
diciendo
que
los
deportes
aeróbicos
son
perfectos
para
quemar
grasas.
Aquellos
en
los
que
se
está
más
de
30
minutos
haciendo
la
actividad
a
una
intensidad
media.
Pero
otro
tipo
de
entrenamiento
como
el
HIIT,
se
ha
visto
que
es
capaz
de
influir
en
el
metabolismo
y
acelerar
la
quema
de
grasa
con
un
tiempo
menor
de
ejercicio,
aunque
más
intenso.
También
tenemos
que
diferenciar
aquí
entre
personas
con
una
condición
física
aceptable
o
pobre.
El HIIT
requiere
de
períodos
de
alta
intensidad,
por
lo
que
aplicarlos
a
gente
con
baja
condición
física
puede
traer
más
inconvenientes
que
beneficios.
En
estos
casos
elegir
un
deporte
y
desarrollarlo
a
baja-media
intensidad
parece
lo
más
sensato.
Sobre
todo
un
deporte
que
guste
y
motive
a
seguir
realizándolo.
Está
claro
que
cuanto
más
se
alargue
un
ejercicio
en
el
tiempo,
mayor
será
y
más
peso
cobra
la
oxidación
de
grasa.
Pero
esto
ocurre
sobre
todo
después
de
la
primera
hora
de
ejercicio.
No
todo
el
mundo
está
preparado
para
realiar
una
actividad
más
de
una
hora
seguida.
Factores ambientales que intervienen en el metabolismo graso
Los
factores
ambientales
que
se
acercan
a
los
extremos
suelen
ir
en
contra
del
metabolismo
graso.
Así,
situaciones
de
mucho
frío,
mucho
calor
o
gran
altitud,
disminuyen
la
quema
de
grasa.
La
razón
es
simple:
son
situaciones
de
estrés
donde
el
cuerpo
quiere
energía
rápida,
que
saca
de
los
hidratos
de
carbono,
en
detrimiento
de
las
grasas.
Cuando es verano y
hace mucho calor, el organismo necesita de energía para
termorregular, pero esta situación afecta más al metabolismo de los
hidratos de carbono. Al igual que cuando hace mucho frío y los
músculos realizan contracciones involuntarias para generar calor, es
algo que va a favor de los hidratos de carbono.
