9 rules to reduce body fat in 4 weeks

9 rules to reduce body fat without trouble in 4 weeks
The body fat means fat accumulated in the body, including subcutaneous fat, internal organs fat, fat included in the blood. When body fat is accumulated excessively, it causes obesity, the onset and the aggravation of the lifestyle-related disease including high blood pressure, hyperlipidemia, diabetes and deterioration of health as well as an appearance.

Though you try the various methods to reduce body fat, don’t you give up and stop it without any effect readily appearing?

It is difficult to reduce body fat once you get it easily, but never give up!
Here you have 9 rules to reduce body fat without trouble in 4 weeks.



9 rules to reduce body fat in 4 weeks

 

To know what the calorie is


How many calories do we have to reduce if you want to lose 1kg? The calorie of 1 kg of body fat was calculated with 9kcal. Body fat is composed of about 80% of fat and about 20%of water, etc., saved to a body as a fat cell.

Those things calculated, *Body fat 1 kg (1,000 g) *80% = about 7200kcal. Then … It is 257kcal per day = 7200kcal /28 day to reduce 1 kg of body fat in four weeks.

260kcal per day! If you can subtract 260kcal a day, you can subtract 7200kcal in four weeks. If you endure food per day or exercise, raise energy consumption or do both of them, you can reduce 1 kg of body fat in four weeks.

 

To try not take too much calorie over the meal


The calorie that is not used is saved as body fat. The calorie of the meal appropriate to the body is important to reduce body fat. The glucide and the protein of the nutrient necessary for a body is 1g9Kcal, and lipid is 1g4Kcal.

How to control the mount of lipid is important because calories more of lipid is twice more than those of other nutrients. That point is to cut skin and fatty meat to reduce 40% of calories.

・ Cook the fry-up with non-oil if you use a thing of the Teflon processing.
・ Don’t use too much oil when you change the salad oil to the container of the spray type.
・ Change how to cook. (e.g.:) Boiled greens with dressing of the spinach is about 20Kcal and greens fried with oil is 100Kcal) even if they look the same, but the dish cooked with oil is really high.

Be careful not to take too much calorie, which is more than you think if you only eat oily food. Let’s reduce too much calorie and body fat.

 

To take 3 meals a day


If you don’t eat one meal a day, a body learns a starvation state in the interval of a meal and when you eat a meal next time, the body saves body fat to absorb nourishment more. If Calories-in of the day are the same, you are easy to gain more weight in two meals a day than three meals a day.

The sumo wrestler eat as much as possible in two meals and save body fat to build up the bigger body. Skipping one meal as diet would rather store up body fat. Enough three meals a day is the basics to reduce body fat.

 

To reduce sweet snacks


The sugar (glucose) such as sweet snacks is the energy source, but it is absorbed rapidly.
In addition, some glucose is saved in liver, but excessive glucose more than amounts to be stored in the liver is carried to the adipose tissue. That is saved as body fat and causes obesity.

The fructose included in sugar and the fruit is easy to turn into fat in the body. It is disintegrated and absorbed and becomes the energy source. The glucide works as composition of a fatty acid and the acylglycerol so grains are effective in order not to gain weight. It is necessary to reduce sweet snacks to reduce body fat.

 

To do aerobic exercise


Because oxygen which I took in the body breaks down fat and glucide, and a body burns it as energy, aerobic exercise has an effect to reduce body fat. In exercise, you use sugar in blood as fuel, use up sugar named glycogen saved by muscle and liver, and begin to burn body fat.

Aerobic exercise, jogging walking, swimming, jump rope
First 20 minutes is a staging-post warming time in exercise. Fat begins to burn 20 minutes later.

The momenta less than 20 minutes is not enough to burn fat. Perform it effectively to reduce body fat. Not making a high pace even if you get used, jogging maintaining the pace for a longer time gradually is effective for fat combustion.

 

Training to build muscle


When quantity of muscle increases by a muscular workout, basal metabolic rates increase. The basal metabolic rate is energy necessary for life, just for sleep. Because you burn body fat and use energy if there is much quantity of muscle, you are hard to gain weight.

The muscular workout is not effective against muscle with load. When muscle extends, you uses the muscle more than when it shrinks. You need attention in the abdominal muscle: you have to perform more consciously and slowly when you return to a posture original than when you get up from a posture of facing upward.

You need another attention in the exercise appliance use: you have to lift it and perform it more slowly when you return to the original position than when you pull it. The basal metabolic rate improves in maintaining after you perform a muscular workout to some extent. You are easy to reduce body fat. Practice a muscular workout, conscious of the shrinkage and the extension of the muscle.

To train inner muscle


When a pelvis is warped, the position of the internal organs slips off, and metabolism does not go well. Then the extra place including buttocks and the thigh is easy to get fat. The posture worsens and you will get a belly. The internal organs return to the original position by returning a pelvis to the right position and metabolism becomes active and gives an effect to reduce body fat.

To strengthen the muscle which supports a pelvis is effective in returning a pelvis to the right position. Let’s train the inner muscle such as piriformis muscles supporting a pelvis and the gluteus medius of muscle supporting the pelvic inside.

There are various methods to train inner muscle, such as exercises, stretch, yoga, Bira Thijs and pelvic belt, but the method that you can continue every day is the best. Choose the best way to reduce body fat.

 

To take protein


The protein is meat, a fish, a soybean product, an egg, dairy products. Protein is one of the three important nutrients that is a component of skin, hair, muscle and a hormone. You may reduce the quantity of meal too much in exercises to reduce body fat.

When protein is short, nourishment of generation and the fatigue recovery of the muscle is not enough. You cannot have an effect to reduce body fat even if you exercise with much effort. Take protein well along with exercises. Develop muscle and make the bodies do metabolism lively, and reduce body fat to make a person lean in constitution.

 

Supply of the vitamins and mineral


The vitamins and mineral keep the function of the body normal. Take enough vitamins mineral to achieve an effect to reduce body.

Vitamin B1: to be involved in of metabolism of the glucide (unpolished rice, rice with germs, pork tenderloin, soy bean product)
Vitamin B2: to be involved in metabolism in glucide, lipid and the protein (lever, fishery products, dairy products)
Vitamin C: to be involved in reinforcement of muscle, blood vessel and the bone (broccoli, kiwi fruit)
Chrome: to be involved in metabolism of glucide and adipose (fishery products, seaweed)

 

How do you feel about them?
Observe 9 rules to reduce body fat without trouble in 4 weeks consciously, then you can reduce body fat without any trouble. In four weeks pass, you will notice the change of the body, which has tightened your body and keep fit. Please practice them consciously.

 

Summary

9 rules to reduce body fat in 4 weeks

To know what the calorie is
To try not take too much calorie in the meal
To take 3 meals a day
To reduce sweet snacks
To do aerobic exercise
Training to build muscle
To train inner muscle
To take protein
Supply of the vitamins and mineral