Benefits of a Healthy body fat percentage

Here are some benefits of have a healthy body fat percentage:

1) Your metabolism and energy levels increase. If you have and excese of fat, that have the effect of make you feel tired and metabolically sluggish. In the other extreme is muscle weight, it is metabolically active. The leaner you are, the more energy you have during the day.

2) Stop lean muscle loss. Even if you no gain weight as you came old your body composition is changing. The natural loss of lean muscle (sarcopenia) begins around the age of 25 and increase with age. after 30, most people lost an average of half a pound of muscle and gain about 2.5 pounds of fat per year. The only thing that can stop lean muscle loss is doing burn fat gain muscle exercises like weight-bearing exercises or high intensity interval training

3) Prolong performance and an active life. Maintaining and increase lean muscle mass as you age keeps you active and fully functional.

4) Build your immune system and speed healing. The immune system needs a basic amount of protein to funtion efficiently and the protein is in the muscle.

5) look and feel more youthful. There is a diference between chronological age and physical age, and gaining lean muscle to maintain a healthy body fat percentage is one way to turn back the clock.

6) become trimmer. Muscle takes up a third of the space of fat. As you build a higher percentage of lean muscle and burn body fat, your body will become more firm and compact. You may even drop a clothing size while maintaining almost the same scale weight and the feel of losing stomach fat is amazing and a burst the ego.

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A Healthy body fat percentage has little to do with scale weight. Let's take an example of 2 men who are both 5' 12'' and weigh 230 pounds. The first man is a body builder and has only 10 percent body fat. All the rest of his scale weight, 207 pounds, is muscle (metabolically active tissue). His body is lean, firm, and strong. The second man has 35 percent body fat, which is very high for a man. He only has 149.5 pounds of metabolically active tissue. His appearance is soft and flabby, he feels sluggish, and he carries a good deal of fat weight in his abdominal area.

How to burn body fat? Ok you have excess of fat in your body and you need to start losing stomach fat and become lean and you start a program to lose weight and begin a intense regimen of calorie burning exercises, you think that eating too much food made you fat in the first place, so eaten less will melt the fat and the intense exercise will burn fat and gain muscle.

 

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This is a mistake that many people make in fact the opposite is true, if you decrease you caloric intake and start a intense routine of exercises, you will no burn fat and gain muscle but will instead break down muscle as your body searches for fuel reserves.

 To burn fat and gain muscle you need to start with a smart nutrition to allow you to consume delicious, satisfying food that provide your body with all it needs to maintain and build muscle tissue while simultaneously losing body fat. Free Fat Loss Report

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The Front Squat

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.

If you don't believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

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Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights - NEVER with a Smith machine! My ebook, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.

I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I'll cover overhead squats in a future newsletter issue.

If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.

To perform front squats:

The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.

In the first method, you step under the bar and cross your forearms into an "X" position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.

Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.

Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.

Keep in mind - squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees. Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.

For complete descriptions of over 50 of the most effective full body exercises for stripping away body fat while developing a rock-hard body, download my e-book Website:
www.burnthefat.com

When you consume fat and refined sugar only about 3 percent of the energy created by this aliments is used in the digestion process by comparison, it takes 15 percent of the calories from either proteins or unrefined complex carbohydrates just to complete the digestion process.

When you do intense calorie burning exercises, you must ingest not only more calories each day than you normally do but the right kind of calories. This includes a greatly increased amount of lean protein, the right kind of carbohydrates at the right time, and the proper amount of unsaturated and monounsaturated fats.




Protein requirements
The body only can absorb 30 to 40 grams of protein at any given time. Hence you need to eat 5 to 6 small meals daily as opposed to 2 or 3 large meals. It better to the body's digestion, and allows that the protein that you consume be more utilized in body maintenance and muscle building

Here you can see a video about Protein
Protein: The Basics and Beyond

Getting enough protein is extremely important because it is the structural basis of all body tissues. The amino acids found in protein are the building blocks of life, involved in the growth and repair of muscle, and the enzymes found in proteins regulate all metabolic processes. Protein and amino acids support your ability to train at a level that increases strength, power, stamina, and endurance.

When you are in and intense training routine, you need to eat high-calorie performance nutrition drinks before, during, and after your workout, and before you go to bed at night.

You need a good whey protein drink

And drinks containing creatine, glutamine, and maltodextrine.
Do you know how much PROTEIN you Need? Find out with our Free Protein Calculator at Bodybuilding.com!