In the second part of our training and nutrition guide, we focus on how your body stores fat and what causes are responsible for why you have certain problem areas with a particularly large number of fat cells.

Fat is mainly stored in the muscles and fat tissue. What exactly does tissue look like and how is the fat broken down and transported to the muscle cells where they are then burned? Your muscle cells as well as your blood flow play a decisive role in the transport as well as in the burning of the fat cells. Persistent receptors, which occur in certain regions of your body (on the thighs, the upper arms or the buttocks) greatly increased, work like doormen and leave the organism only under difficult conditions to your fat reserves. It may be that you do not lose the problem zones despite intensive and consistent training. This is where targeted nutritional supplements come into play. In addition, the proteins in your body play a crucial role. What are the problems and how this should affect your diet is explained here.

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Alpha2 Receptors: The doormen of your problem areas

Your crisis areas are like most women on the buttocks, thighs and possibly also on the back of the arms in the area of ​​the triceps. You'll get rid of those annoying fat pads very hard there. You probably have never made it; and if so, you do not want to get it back. This requires a healthy one nutrition no ifs and buts. First of all, let's look at why there are such problem areas at all. You essentially have two types of receptors. While your beta-receptors in the course of lipolysis (see below) break down the fat and are activated when you do sports or are otherwise used for burning fat, the alpha-receptors are used to keep your fat cells in the special areas of your body Protect body from access. These alpha receptors are the main cause that your problem areas exist. The essential task is therefore to block the alpha receptors in addition to the activation of the beta-receptors.

How does fat loss work?

Fat cells are mainly stored in the muscles (intramuscular triglycerides) and in adipose tissue - the body fat. These are the most important energy store of your body. Right here you want to start. The fatty tissue is divided into individual cells called adipocytes. These store triglycerides (glycerol molecule that is bound to three fatty acids). They serve as an energy source for your body and make up 95% of adipose tissue or adipocytes. In order for these stored triglycerides to be used as well, they must degrade your body. This process - called lipolysis - splits off the three fatty acids (called FFA in the following) from the glycerol molecule of the triglycerides. Once the FFAs are taken out of the adipocytes, they bind to the protein albumin in the plasma of your blood. This ensures transport to the muscle cells. Your blood flow is therefore of particular importance in burning fat. That's what your diet and training must do. If the blood flow is slow, there could be too much fatty acid and the FFA will be sent back to the adipose tissue. Especially in your problem areas in the thigh or your buttocks, the circulation is poor. That's why you need to increase your circulation right there to prevent this reversal of transportation. Once the albumins have been able to transport the FFA into your muscle cells, they are rejoined with glycerol to form triglycerides or "stapled" to the intramuscular proteins. Subsequently, they are stored in the mitochondria, where they are provided for energy production. The mitochondria then burn the fat when needed. Do you move a lot, the energy requirement increases and the described process is accelerated and executed more often. There are also complementary measures that can further boost this mechanism. In summary, your problem areas are caused by poor circulation and the high number of alpha2 receptors blocking access to fatty acids. To get rid of the stubborn fat deposits, you have to activate the lipolysis - the cleavage of the triglycerides in glycerol and FFA - via the beta-receptors, so that the FFA can be transported through the blood into the muscle cells. Training is the best way to stimulate beta receptors and improve blood flow and transport of FFA. Knowing these facts, you can choose dietary supplements that can assist your body in this work.

HIIT and Low-Intensity Cardio: The burning of stubborn fat

You now know that you can activate the beta-receptors, which stimulate lipolysis, especially with physical activity. That's why training intensity is so important. In addition, endurance training increases fat utilization and decreases carbohydrate utilization. The best thing would be to do a long intensive cardio workout, but how are you going to do it? You combine one High Intensity Interval Training (HIIT) of about 10-15 minutes with a subsequent cardio workout at a lower load. HIIT lets you switch between high and low intensity intervals. For example, you could combine 100-meter sprints with easy walking. Since you can not sprint for a long period of time, since the anaerobic energy systems are used, which you only have limited access to, you need the recovery breaks. In the course of training, the intense intervals are getting weaker, but that's normal. If it is still too hard, then start with slower running variants. Here is an example of such a workout: Do 10 to 15 reps, with 15 seconds of full throttle, followed by 45 seconds of low load. Then you complete 15-30 minutes cardio exercise with a low load. Especially suitable for this is the cross trainer. Use the gym of your choice and work out this workout 2-4 times a week. In addition, you can do a leisurely cardio workout on the days without intensive workout, to accelerate the fat loss. But you should not do any training at all for at least one day a week, so that your body can recover.

Targeted dietary supplement against the problem areas: Yohimbine

If, despite all your efforts, you are still struggling with the disgusting fat deposits, the reason for that is no longer in your circulation. This problem you have solved by the sport. Sometimes the alpha2 receptors prove to be very persistent. They are not easy to drive away. The active ingredient Yohimbine is said by various sources that he can block the Alpha2 receptors and thus open access to the emergency reserves of the body. With Yohimbine you have to pay attention to the dose. There are stretched funds on the Internet, but they do not seem that intense. Most useful are the yohimbine tablets from the pharmacy. Here in Germany you only get them by prescription, but in the Schengen and EU countries France you can buy them for little money in the pharmacy.

Women and proteins

Unfortunately, the proteins in women are still undervalued. They rarely find the approval of the diet in the ladies, as it should be. Allegedly, women do not need this as much as men. That's wrong. Proteins are made of vital amino acids. These are essential building blocks of the body tissue including the muscles. Some of the amino acids, however, your body can not absorb. When you exercise or make a physical effort, there are natural injuries in the muscle tissue that you initially feel as muscle soreness. Your body relies on repairing these defects with new amino acids. Muscle development is similar, because you also need proteins or proteins for the production of new muscle tissue. You need proteins at all times, so you need to eat them through your diet. Without these amino acids, all the hard training work would not be worth much. They support your immune system, promote healthy connective tissue as well as beautiful hair and nails. In addition, they support your energy level. You now wonder how much protein you need as a woman at all. Generally, a daily dose of 0.8 grams per pound of body weight is recommended for adults sitting all day. This ratio is identical for women and men. However, as an active woman you need more protein.

Background facts about proteins

The "International Society of Sports Nutrition" from the USA has recently released the current state of protein intake. According to this, people who exercise endurance training regularly require a protein intake of 1.4 to 2.0 kg per day and body weight. That not only puts you on the safe side. You can also positively influence the success of your training. Provided you are healthy and have a balanced and nutritious diet, this higher protein intake will not affect your kidney function or bone metabolism. When you do sports, your body will need more than you can do by eating and drinking. With nutritional supplements such as protein shakes, you can ensure the appropriate quantity and quality for your protein intake. There are several types of proteins that provide the valuable amino acids for your organism. Which proteins are the best choice for an athlete like you, must be made clear to you. Above all, the time of taking is important so that you can get the optimal care. Branched Amino Acids - the so-called Branched-Chain AMino Acids (BCAA) - can boost your performance during exercise and your body's recovery after exercise. Therefore, take them shortly before and immediately after strength training. In addition, you should take as an adult woman 2 grams per kg of body weight to you. For a woman weighing 75 kg, this means a daily intake of 150 g protein. With five meals, this results in 30 g of protein each time. The following meals you can make an example: 1st meal: 1 boiled egg 2nd meal: One whey protein shake with 1.5 measuring spoons 3rd meal: approx. 100g chicken 4th meal (post-workout) A whey protein shake with 1.5 measuring spoons 5 100g of fish (eg tilapia or salmon) Each of these five meals contains about 30g of protein. You get good sources of protein in eggs, chicken, turkey, lean beef, tofu and protein powder (especially whey protein). First-class protein can be found in many fish species such as salmon, halibut, tilapia or tuna. The less known fish in this country called "Mahi Mahi" has a very high protein content, sometimes over 35%. You see, there are good chances to get your daily protein intake. Protein shakes and BCAA tablets will help you, but you can cover a large part of it already in your diet. Eat your protein diet and do not let anyone tell you that women do not need it.

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