How to get a hourglass figure this summer ?

How the body stores fat ?

I am start talking about the formation of fat cells, how we store fat and how we can burn it ?

Our body needs 3 food groups to function properly, carbohydrates, proteins and lipids.

  • Carbohydrates: They are the main sources of energy in our body, they will be converted into fatty acid, but it can not be formed by itself, for carbohydrates become fatty acids they need insulin.
  • Proteins: the main function is to help repair tissues, proteins are broken down into amino acids in the stomach, then they will be converted into sugar, and this sugar will be transformed into fatty acid like for carbohydrates with insulin.
  • Lipids: they constitute the cell membrane, they also bring energy during a long-term effort. They are transformed directly into fatty acid.

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Adopt the right diet

If you eat a food with a high glycemic index,  the insulin production will be important and we saw previously that insulin transforms sugar into fatty acid and any excess will be stored in the fat cells.

Carbohydrates intake should be 50% per day, we must eat more natural sugars contained in fruits such as apples, bananas, strawberries, pineapple …, nuts and almonds are also good for health.

Proteins intake should be 30% per day, we can eat meats not too fat as chicken, turkey, fish, seafood but also eggs.

Lipids represent 20% of daily intake, There are 3 main families of lipids, unsaturated fatty acids, saturated fatty acids and trans fatty acids. The first one is good for your health, the second one is bad and the last one is very bad for your health. We will focus on the first category.

Unsaturated fatty acids: There are two groups, polyunsaturated fatty acids also called omega 3 and omega 6. Omega 3 are found in cod liver, oily fish such as sardines, salmon and mackerel but also in rapeseed oil and linseed oil.

Omega 6 are found mainly in grapeseed oil, sunflower oil and soybean oil but also in dairy products and eggs.

Mono unsaturated fatty acids also called omega 9 are found in olive oil, peanut oil, sesame oil, avocados and animal fats.

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Good reflexes

  • Eat healthy food
  • Choose satiating food
  • Drink 1.5L to 2L per day

when you want to lose weight the diet represent 70% and going to the gym is 30%

The sport

We finally arrive at the last part of this article, you have to combine cardio with gym to eliminate more effectively fat.

We start with the cardio, 2 sessions per week of 45 minutes, cycling, running, swimming, skipping rope, diversify the activites.

 

Gym twice a week

Abs  4 sets of 15 sit-ups

abs

Squat 4 sets of 15 repetitions

squat 1

Lunge 4 sets of 15 repetitions

fente 1

Scissors 4 sets of 15 repetitions

ciseau

Body core 2 sets of 45 seconds

gainage

When you feel comfortable, added more weights.

 

I hope you’ve enjoyed these tips, Good luck girls, kisses

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