General Medical Advices

Although it must be a constant concern (maintaining low body fat percentage), becomes more concern with the approach of summer. While the focus should be on health, in most cases is in the physical appearance.

Well, regardless of the purpose you have, these are important data as follows:

- Body fat is an energy reserve, as such, must be reduced from the use of this energy within the body cells (mitochondria).
- To be used by the cells, body fat is drawn from all regions of the body, not localized.

- It is important to balance calorie intake with caloric expenditure

- The exercise uses more fat that is the long duration and low intensity, since the consumption of fat in muscle cells increases as reserves are depleted of glycogen in these cells.

- The estimated time of exercise (long term) is about 30 minutes, bearing in mind that after three hours of exercise (walking) fat consumption reaches 90% of the energy used.

- The intensity of exercise should be about 50% of the individual capacity of the subject, calculated with the Karvonen formula, in order to extend the period beyond thirty minutes.

- Since muscle cells consume more fat than fat cells themselves, should have larger muscles, thereby, maintain a high fat intake (fat metabolism), which is achieved with localized muscular work, which at the same time increases the production of catecholamines, which also raise the metabolism of fats, in the hours after exercise.

- It is worth mentioning that the transport and use of fats in exercise, adaptation takes time, so a sedentary, you should wait several weeks before noticing changes.

-Calorie diets without exercise, the body adapted to work with less energy, producing a drop in metabolism, which causes the body to store the slightest additional intake, with an opposite effect with a low metabolism alterations that entails: ( low physical energy, intellectual, sexual, cold, sleep, and others).

In short, if you want to reduce your body fat you must train at least three times a week, exercise aerobic (recommended jogging, swimming, hiking, dancing, any exercise that has a duration about 30 minutes) and localized muscle exercise (with the body weight machines, free weights, elastic bands and other equipment that provide resistance) and accompanied by a reduction in your calorie intake of 300 calories a day.
If the effects are not immediate. The persistence and patience are your best ally. Start now to get in good shape for summer.
In addition to enhancing your beauty, you will make a great contribution to your health.

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