This is not to say that these classes do not serve, but many people (referring to the sedentary) think that with the Aerobics lose body fat and unfortunately some monitors that offer these classes do not inform people about what they really benefit a class of this type. So people get deceived into believing that classes are going to lose weight. This is mainly due to the belief relate to sweat to lose body fat.

In most Aerobics classes does not reach the zone of aerobic efficiency, and if in any case be able to get is very hard to stay in that area as most of Aerobics classes are not steadily, but that pauses, suddenly make it faster, then do it slower and make endless variations, which makes the classes are way more fun but not very effective in terms of fat loss that if I would like to achieve and maintain efficiency in the aerobic zone would be a class very steady monotone as few people would like.

On the Spinning, people who attend them have exactly the same idea of people attending aerobics classes, they will lose body fat, but in this part of the same basis as when we speak of Aerobics, it is very difficult to achieve efficiency aerobic zone and more difficult to maintain because the methodology used in the Spinning is constantly changing the resistance of the bicycle and change positions to make it a little more difficult, which prevents us to work steadily in the aerobic efficiency area of fat because of resistance to these changes our body is forced to get energy faster.

This energy is obtained mainly from the metabolism of carbohydrates via aerobic and anaerobic in the presence of lactic acid after substrate responsible for the activity at the end we feel exhausted, so we will not lose body fat.

Most other activities carried out in gyms are of the same nature and often help us to improve the physical condition, but very unlikely to promote fat loss. To achieve this kind should be a very monotonous and repetitive without changing intensity, intensity constant, smooth motion …. being unattractive activities for individuals.

So I hope this information serves them, and if such activities are in the gym for fun or for winning fitness (cardiorespiratory endurance, muscular strength, etc …) can be a significant idea, but if you want is to decrease your body fat level there are other activities that will help an individual basis for this purpose (running on a treadmill, pedaling the bicycle, swim in the pool …) as long as they work to correct intensity.

When a person loses weight is not necessarily the exercise, but we must evaluate all aspects that the person has changed their lifestyle from their jobs, their food, so your mood. It is very important to note that the sessions of the gym as often tends to lose body fat but not water. Many customers are weighed after performing these activities and weigh less believing it for fat loss.

What kind of exercises we should do?

We aerobic exercise lasting over 30 minutes time period in which fats are mobilized with relative importance. The longer we better because we give the body a chance to use more fat as energy substrate. In this way we will lose more fat, long as we work to the appropriate intensity.

The intensity at which we work depends on the physical condition of the individual. I recommended for a sedentary person is working at low-moderate intensity in the zone of aerobic efficiency, in this case the fat is “burned” is much higher in relation to the low consumption of carbohydrates, if we do at intensities high “will not do anything” since we joined above the anaerobic threshold point at which we started using with some predominance of lactic anaerobic pathway of carbohydrate using low fat, and as a result of work done to become so tired that intensity by intramuscular lactate.

Self-care to help combat hot flashes

Drink cool to sleep in rooms not much heating do deep abdominal breathing when they start flushing daily Consume foods containing soy, the type of flora Lactobacillus (yogurt bio) and prebiotic foods. Reduce caffeine, alcohol and smoking cessation. Do aerobics.

To reduce urinary incontinence

Bladder training exercises (to cut the stream of urine and urinating follow later). Pelvic floor rehabilitation.

Protection against osteoporosis

Eating foods and beverages rich in calcium and vitamin D. According to WHO, calcium needs during menopause are estimated at 1000-1500 mg / day. Milk and dairy products (cheese, yogurt …) provide large amounts of highly bioavailable calcium.

Other calcium-rich foods are seafood, nuts, egg yolks, and legumes. Performing aerobic exercises to increase muscle strength and bone strength (running, walking, dancing, swimming, cycling …) Sunbathing to promote the conversion of vitamin D to active form that promotes absorption of calcium.

Protection of cardiovascular disease

Increase intake of vegetables, fruits, grains and foods rich in fiber Use olive oil or soy. Avoiding overweight, limiting fats and salt. Take a vitamin supplement, because with the age requirements increase folic acid, B complex and antioxidants (A, E, C) and omega-3 fatty acids.

This diet was designed for people with heart conditions who had to undergo surgery to lose weight quickly and needed to be able to operate.

This type of diet has a basic purpose purifying and diuretic and can be performed many times as desired to cleanse the body.

It is very important not to prolong this diet for more than 7 days since it could be harmful to health. It is best to follow it for a week and then rest at least 7 days, then if you wish, you can start again.

This diet is based on consumption of a soup can be prepared in abundance and can be stored in the fridge to last almost every day.

See the recipe for the soup.

Procedure:

Day One:
Eat only soup and fresh fruit, except bananas, melons and watermelons are recommended because they are low calorie fruits.
Remember, take only fruit juices, tea, coffee without sugar and water.

Day Two:
This day is all vegetables and no fruit.
Eat fresh vegetables, canned, steamed, or raw. If they cooked it with the soup broth. Do not put butter or oil.

Try to eat green leafy vegetables. Do not eat vegetables.
Eat the plants on a par with the soup.

At night rewards you with a large baked potato with a little butter if you want or olive oil.

Day Three:
This day is the combination of the two, all day fruits and vegetables, except bananas.

At night do not add the potatoes.

Day Four:
As only the fat burning soup, bananas and skim milk.

Bananas on this day, are to help you not to fall into the temptation of sweets.

Day Five:
Today we eat meat.

You can eat up to half a kilo of beef defatted (if chicken, which is without the skin) and up to five fresh tomatoes.

You have to take between five and eight glasses of water to flush uric acid which gives the meat.

Take the fat burning soup at least once this day.

Day Six:
Today is a day of vegetables and meat: Eat until you are filled with vegetables and meat.

If you want a good steak you can eat breakfast, lunch and dinner. Eat lots of salads with meat, but no potatoes.

Make sure to eat the soup at least once a day.

Day Seven:
Today to end the week, eat brown rice (with skin, medium brown), natural fruit juices and vegetables. Fill yourself again. Remember the soup at least once a day.

This diet is recommended under medical supervision as it could pose a health hazard.

It is advisable to keep a healthy lifestyle and exercising in moderation and continuity.

It is known that the artichoke is a rich herb that promotes biliary function, improves digestion of fats, helps eliminate toxins via the kidneys and is laxative and diuretic. With all these properties the artichoke has a purifying effect as it helps eliminate fluids which tend to be one of the main reasons for overweight. All of these reasons, the diet of the artichoke is a favorite for the fact and quickly have a positive impact on weight.

Procedure For breakfast

* Fruit to taste (do not abuse the banana).
* Coffee or tea with skimmed milk.

For lunch at mid morning

* A yogurt to taste.

To eat

* Recipe of artichokes to taste.

Picnic

* A whole-grain toast with cheese.

For dinner

* Artichoke Recipes ensuring that they are light and avoid fat.

With this diet and by undertaking regular exercise, weight loss is easily achieved and maintain the desired weight. Furthermore, it is advisable to see a specialist diet that can adapt to our needs and characteristics.

Now 50 percent of people are reluctant to exercise. While half thought that the gym is enough to the other half does not like to exercise.

If we think there are many alternatives like buying yoga videos or exercise and perform them in the house. Ah! But of course this requires the discipline and perseverance.
Another possibility is to walk every day for at least 30 minutes at a brisk pace. Here there is the question if this way works all the muscles.

What happens in this case with the back muscles are so important. Much of the world population suffers from back pain or bad posture problems. This is largely due to lack of muscles. We think that the muscles form a corset that support the spine.

In developing muscle burn fat not only gives us stability and security. It gives us energy, reduce stress.

A good way for you do not like going to the gym are the Pilate exercises. Created by Joseph Pilates, is a comprehensive method that combines physical and mental exercises, places great importance on relaxation and breathing, emphasis on strengthening the abdomen, back and buttocks. It can be practiced on the ground or equipment and is suitable for anyone of any age

The pathological sequelae and metabolic and clinical complications resulting from overweight and obesity are many. Awareness of them is very important in making a final decision to take care and have a better quality of life.

Diseases caused by obesity

Hyperinsulinemia. Insulin resistance and diabetes. In the obese, both pancreatic secretion and plasma insulin levels are increased, there is also a part of insulin resistance due to decreased number of insulin receptors and a postreceptor defect. This increased resistance and increased insulin requirements determine pancreatic failure and the onset of diabetes mellitus.

Hyperlipidemia. There is an increase in levels of triglycerides, reduced HDL-cholesterol and increased LDL-cholesterol. Altered lipid profile and increased cardiac work give the obese patients at high risk of coronary heart disease.

Peripheral vascular disease. Increased risk of varicose veins, edema and trophic changes in the lower extremities. Is associated with an increased risk of thromboembolic disease.

Hypertension. The insulin resistance and hyperinsulinism may be responsible for the increased renal tubular reabsorption of sodium and explains the high prevalence of hypertension. The weight loss is accompanied by a significant decline in the numbers of blood pressure, even without performing low salt diet.

Cardiovascular diseases. Obesity can lead to an increase
of blood volume, left ventricular diastolic volume and cardiac output, medium-term responsible hypertrophy and left ventricular dilation. Congestive heart failure and sudden death are much more frequent in obese patients.

Cholelithiasis and hepatic steatosis. Obesity is often accompanied by a fatty liver, and obese patients at high risk of developing cholelithiasis.

Musculoskeletal problems. Biomechanical factors (overload), with the column and knee osteoarthritis a common complication in people with obesity.

Hyperuricemia and gout. Hyperuricemia the obese patient is multifactorial. Is decreased uric acid clearance and increased production.

Breathing problems. Morbid obesity may be associated with abnormalities of ventilation leading to chronic hypoxia. The hyperventilation associated with hypoxia and long periods of sleepiness are called Pickwick syndrome. These patients are at high risk for heart failure. Obstructive sleep apnea syndrome (OSAS) is a common clinical manifestation in the obese.

Cancer. In women increases the risk of endometrial cancer, breast, gallbladder and bile ducts. In humans, especially associated with colon cancer, rectum and prostate.

Psychological problems. Morbid obesity leads to serious psychological disorders in general and adaptation to the environment. Depression and anxiety often occur.

By increasing the elimination of water increases, so the removal of minerals, especially potassium ion, can cause hypokalemia (hypokalemia), this being the major side effect. Hypokalemia can result in fatigue, malaise, muscle weakness of lower extremities. The most severe hypokalemia can cause progressive weakness, hypoventilation (due to involvement of respiratory muscles) and eventually complete paralysis. Arrhythmias and cardiac arrest by ventricular fibrillation.

There are a number of pharmaceutical diuretics in composition and all need for dispensing the prescription by prescription. As for the pharmacy products with diuretic action, which should demand greater control of their use by the health care professional, have in their composition prepared from the following medicinal plants: grass, red arenaria, butcher’s broom, birch, guarana, cola de horse, psyllium, corn.

The dietary component most often increases cholesterol levels is saturated fat, such as fatty acids myristic, palmitic and lauric. Saturated fatty acids (found in butter, bacon, sausages …) should be eaten in containing less than 10% of total lipids by increasing the levels of LDL-cholesterol and decrease HDL-cholesterol.

Monounsaturated fatty acids (olive oil) should provide 10-15% of the total lipid content, whereas polyunsaturated fatty acids (oily fish) should not exceed 10% of total ingested lagrasa.

The contribution of each of the types of fat should mean:

- Saturated fatty acids ………………………. 8-10%

- Monounsaturated fatty acids …………… 15%

- Polyunsaturated fatty acids ……………….. Less than 10%

- Cholesterol ………………………………………… … Less than 300 mg / day

Balanced diet regarding fat

The following are some recommendations that should follow a balanced diet in terms of fats:

1. Limit consumption of animal fats by choosing

mainly lean parts.

2. Limit consumption of meats.

3. Limit consumption of bakery products, pastry and ice cream that contain saturated fat, like coconut and palm oils, although they are of plant origin.

4. Limit consumption of dairy fat, preferably consuming

low-fat products.

5. The oil of choice is oil, virgin type recommended by the increased antioxidant capacity (by its content of oleic acid, tocopherol and phenolic compounds), as a second option should be used seed oils such as sunflower, corn and soybeans.

The Medical Institute of Nutrition, Surgery and Aesthetics (Instima) has incorporated into their diets, a new concept called DAP Food, Diets of protein intake, which is to reduce the minimum required consumption of fats and carbohydrates responsible for increased weight, while maintaining the protein intake of high biological value to get an effective weight loss, rapid and maintaining the patient’s muscle mass and without frustrations.

This new concept of power is accompanied by a complement of micronutrients, essential for the body’s metabolic functioning, especially during the period of the diet, since during the early stages of the diet is to limit the intake of traditional food.

Throughout the DAP diet, foods are gradually reintroduced allowing a gradual nutritional rehabilitation leads naturally to a new food balance and stabilization of the peso more durable and easy for the patient. This gives the protein intake diet unparalleled effectiveness in weight loss, avoiding the dreaded rebound effect or that occurs with most diets (because some of the weight lost on these diets is not fat but muscle, that weight is immediately recovered to resume a normal diet).

The role of proteins plays an important role in maintaining good health, and that protect the tone, elasticity and vitality of the skin, muscles and bones (they constitute the fundamental fabric of lean mass), provide energy defend against external aggression and internal, contribute to the regulation of metabolism, and so on.

The advantages of this type of diet

1. Since there is no loss of muscle mass, unlike other diets, resulting in sagging and loss of muscle mass, this diet for his support in protein quality, allows compaction of cellulite and skin rejuvenation while esculturización an effect.

2. Speed of results, the patient can lose 7 to 10 kgs. in a single month.

3. Finally, while most diets are slow, causing hunger, compulsions and anxiety, with this diet activates a process called ketogenesis, which presents a great advantage from a therapeutic point of view: ketone bodies generate a marked effect satiety and produce 75% of the energy required by the body, which induces a feeling of vitality and facilitates the observation of the diet.

This diet, like any other, must be controlled and prewritten by a physician specializing in nutrition to ensure not only patient comfort but also maintaining a healthy nutritional balance and sustainable manner.