Increasing the intensity of exercises and decreasing the calories in meals we do not have influence in a direct sense on fat burning. If the caloric balance is negative with the value that exceeds 200-300 kcal then organism treats it as a starving condition and as a result basic metabolism is automatically decreased and muscle burning so as to decrease BMI (body mass index). It happens because muscles to live need energy that is why to reduce intake of energy the organism reduces muscle mass. The fat mass is not reduced because fat does not need energy to live which results in keeping the same weight or weight loss due to muscle mass reduction and the fat increases (the amount of fat is the same and muscles smaller, the percentage of fat is grater). This mechanism developed in the course of evolution and provided survival in the periods of famine. Fat is burned when the caloric balance is negative but not more than 200-300 kcal. Then the described above mechanism does not happen. The small deficiency of calories id obtained form the fat in excess. You can e.g. eat the same as in the moment when the weight stabilised and increase the number of exercises then most often you achieve negative caloric balance.

1. Long lasting negative caloric balance is not beneficial either because the after training catabolism is grater – the organism does not have substrates to reconstruction of contractile protein during muscle work which causes injuries (the fatigue increases).
2. If the training is too intensive then it is not the fat that is the substrate to the production of energy but carbohydrates. Only the aerobic exercise enables fat burning.
3. An appropriate training planning – the amount and quality of exercise and intensity. Weekly training load should stimulate energetic processes so as to intensify fat burning. You should remember that what is aerobic exercise for one person does not have to be aerobic for another.
4. Low fat diet is good but you cannot forget about omega fats from fish which are indispensable for your organism.
5. Additionally you can try training supplements – with intensive exercise and low calories diet you should supplement your organism with vitamins from group B (metabolic) and C as antioxidant. Vitamin C should be applied with selenium and vit E and beta carotene. They constitute anti free radical mechanism. Additionally minerals like Mg, Ca, N, K so as not to get “cramps”. After training you can take amino acids like BCAA and L-carnitine or HMB.
6. Low fat diet should consist of greater amounts of protein which is both building material and an energetic substrate preventing catabolism. Additionally protein diet influences the secretion of somatropine which is antifat hormone (it burns fat).