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Fat Burning workouts for women refer a technique for reducing body fat especially in female competitive bodybuilding. This is usually a combination of diet and exercise which allows female athletes to reduce body fat levels to the single digits without compromising muscle mass. The specific combination of exercises usually includes high intensity interval training, aerobic activities such as running, jump rope, sprinting, etc. Fat burning training programs Quite often female trainees and athletes will undergo a split phase program that alternates between strength training, building muscle and burning fat. Each phase focuses on a specific goal; strength training emphasizes challenging specific muscle groups to resistance exercises High Intensity Interval Training (HIIT) High intensity training such as sprinting, jump rope and elliptical machines can assist in burning calories initially while stimulating the muscles for hormonal fat burning during sleep. The thermic effect of activity (TEA) is based on the influence of exercise on metabolism. High Intensity Interval Training is a variable speed / variable intensity workout that puts the body in a high training state for short periods then gradually reduces the level of difficulty before returning again to a high level. This training system is usually short in duration because it quickly taxes the muscles in the body through anaerobic activity. Carbohydrates are quickly depleted by muscular contraction and pyruvate is created which turns into lactate. The fat burning process is continued throughout the day due to the thermic effect rather than simple calorie expenditure. Aerobic exercise and fat burning workouts. Aerobic activity can be an efficient fat burning workout when performed in a specific way. Aerobic metabolism is used at a moderate level to sustained degree over an extended period. Fat burning activity is achieved when exercise is performed (usually over 20 minutes) and when oxygen is used as fuel; the heart rate is maintained at 60% of the exercise zone continuously. Walking This activity has been studied and is considered the most effective aerobic fat burning activity for the majority of the population. It requires very little equipment (feet) and time to execute. Walking can be therapeutic and easy to master for obese individuals looking to engage in a gradual increase in physical activity. In order to maximize the fat burning potential of walking 40 to 60 minutes need to be set aside for this activity. Plan to walk at least four times a week for beneficial results. Stay within the 60% target exercise zone for best results. Fat burning diet programs for women. Most fat burning workouts for women offer a corresponding diet program to ensure the most effective results. The diet portion of a fat burning workout for women often includes lean protein, vegetables and carbohydrates selected from a low glycemic index chart. Depending on the objectives, these fat burning diets can be very restrictive in order to reach a body fat level necessary to qualify for a specific weight class. There may be in need to reduce body fat in order to effectively display muscle mass for bodybuilding competition. Fat burning diets offer a safe way to reduce body fat without unhealthy ultra-low calorie consumption. The goal of these diets is usually two convince the body to use its excess fuel stored as fat through a combination off increased metabolic stimulation and strategic food consumption. Fat burning foods Fat burning diet programs focus on the distribution of proteins, fats and carbohydrates in specific proportions to fuel the muscles efficiently. They take advantage of the fact that the body uses fuel in the form of carbohydrates, proteins and fats for normal metabolic processes but also influence endocrine system production and blood sugar levels. Certain foods are thought to have an actual fat burning effect based on their composition while others offer a negative calorie affect due to their extra new low calorie composition in relation to their bulk and influence on digestion. Diets based on fat burning strategies use specific food combinations and eating regimens to influence blood sugar levels, hormonal balance and energy distribution. Protein Muscle mass helps to stimulate metabolic functions. Protein is the building block for strong muscles and is needed to maintain proper muscle density during low calorie dieting. Most 1500 calorie diets place an emphasis on protein consumption at each meal. Protein takes longer to absorb through the digestive process which leaves you feeling full longer. Fat The body needs fat to survive. Although fat has the highest amount of calories per serving compared to carbohydrates and protein, daily consumption is necessary for normal body and brain function. Since the body needs fat for energy, vitamin transport and tissue repair, it is important to have a third of your calories coming from fat in your daily diet. Women need 70g of fat that day for normal metabolic functions. Carbohydrates Over the years, carbohydrates have been blamed for a variety of illnesses. Low carbohydrate diets emphasize fresh water based vegetables as carbohydrate sources over grains and processed carbohydrate foods. The calorie count for a low carbohydrate diet is usually less due to the type of foods selected. This accounts for the long term weight loss results of individuals on low carbohydrate diets based on findings in several six month and year long studies. Other foods have a filling effect either through stimulating the hormones that controls cravings and satiation or quickly satisfies hunger. Others can be eaten in large quantities without the effects of high calories. All other strategies for fat burning diets call for specific ways of cooking that reduces the overall calorie count of the foods. Caloric requirements for individual women. Specific foods are chosen based on the objective of the diet. Female athletes will have a greater need for calories than an office worker living a sedentary lifestyle. The actual Caloric requirements for women are based on a calculation called the Basal Metabolic Rate (BMR). This formula determines the amount of calories a woman or man needs to survive under very minimal activity. Many online calorie calculators offer specific results based on your present body weight and height. One area that must be taken into consideration when determining caloric needs is activity level. The average 130 pound female may be able to efficiently burn 2000 calories a day without gaining weight. A female athlete may require 3000 calories a day to maintain proper energy levels. Women who have higher muscle density are more likely to have a higher metabolic rate and therefore burn fat far more easily than a sedentary woman of the same age. Somatotypes Specific body composition and body types also influence fat burning potential. Somatotypes refer to the combination of physical ability and body size, type and composition. Individual body types are cataloged as endomorph, ectomorph and mesomorph. Most men and women are a combination of all three types although distinct differences can be clearly seen. Endomorphs are pear shaped with wide hips and narrow shoulders. They are usually wider from front to back rather than side to side. They carry a lot of fat in the upper arms and thighs as well as the chin, jaw and neck. This body type tends to gain weight quickly especially if they’ve stopped training. They are able to increase muscle mass fairly easily through resistance exercises and weight training. Mesomorphs tend to have wide shoulders, narrow hips and fairly good muscle tone. They are normally very athletic with a minimum amount of body fat. This is the traditional athlete’s body for both males and females. Mesomorphs find it easy to lose weight and gain muscle mass through standard diet and exercise programs. Ectomorphs tend to be thin with very little muscle mass and body fat. They have both narrow hips and narrow shoulders with thin arms and legs. This body type tends to have a very high metabolic rate and may find it difficult to maintain muscle density. Their lighter weight and lower fat levels are perfect for aerobic sports activities such as running, cycling and gymnastics. When adopting a fat burning workout it is very important to take body type into consideration all along with other factors. Body fat levels can affect physical performance in both sports and daily living. Generally, the lower the body fat level, the more efficiently a person can be at physical activity. Amenorrhea caused by low body fat levels. Many female athletes may experience loss of menstrual periods due to extremely low body fat percentages. This can also occur when not enough calories are taken in to support the rigorous physical activity required for training. Women who adopt a very low calorie diets may also experience this scenario. Each month a woman’s body prepares itself or pregnancy and monitors the metabolic rate and calorie fluctuations along with body fat levels. When a woman forces her body to go below 10% body fat her hormonal functions may change to support the body’s new decision to halt normal egg production. Ectomorph body types are less likely to experience this change because of their naturally low body fat levels.