Let's start with fat. In our body contains 20 to 30 billion fat cells. And some of them are vital. Without them, it is impossible functioning of the brain, nervous system, bone marrow, heart and cell membranes. This "essential" fat for women is usually from 22 to 25%.
But there is another type of fat: body fat, which makes our body "in reserve". It is with them, we are a constant struggle. A small percentage of body fat serves as a kind of "safety cushion, to protect organs from damage and hypothermia. The rest - subcutaneous fat.
The distribution of fat in the body called "fat pattern. This code determines the overall appearance of your figure. Women's fat cells are different from men: they are controlled by other hormones and enzymes. You have more fat on their hips and sides, for men - in the abdomen. However, after menopause, when levels of some hormones decrease, women, and fat accumulates in the human torso.
Fat cells - is, figuratively speaking, the tiny "reservoirs" of fat. When you grow thin, fat cells "shrink", losing the contents, but not die. If you have lost a measure of food, the fat cells, once filled with fat, and begin to grow inexorably. The paradox is that at lean, and a complete woman about the same number of fat cells, but only they are in different states.

Fat cells are Multiplying!

However, if you continue to overeat and gain an additional 20-25 pounds of fat begins to grow and the total number of fat cells. Then the diet is not "kill" these new cells, but only reduced in size. It is clear that the more a woman has the absolute number of fat cells, the harder it lose weight. And here is small, as will most rigid diet. Why? Given the lack of food organism strives, in that whatever the cost to maintain its former weight. Moreover, the priorities are: to lose weight can do everything, but not the fatty layer!
Adipose tissue, like vampires, are beginning to "suck" energy from the muscles. Muscles, of course, lose weight and fat remains intact. And even growing! Scales show weight loss (due to the muscles), but this is unlikely weight loss delight. The body thus loses volume, (seemingly healthy!), But the "touch" the skin becomes flabby and cellulite. Moreover, the process called " weight loss" necessarily leads to appetite.
The explanation is: because most of the food energy is spent on maintaining body fat, the body of emergency requires additional "fuel" for the work of body organs and muscles. Resist a strong urge of hunger does not go, and you begin to eat more, that more clear: the more you accumulate more fat than before the diet.

HOW TO FITNESS - TRAINING Coping with fat?
Fitness training is struggling with fat in two ways: by burning calories and speeding up the metabolism. First, the training itself will require increasing energy expenditure. As a result, the energy balance of fundamentally changing, you expend more calories than you normally get from food.
The number of calories burnt per unit of time depends on the time of exercise. Weight lifting exercises require about 7 calories per minute, and dance aerobics or jogging up to 12 calories per minute. Thus, through regular training to guarantee you'll be able to burn a certain amount of fat.
One kilogram of fat contains approximately 7700 calories. Making daily kilometer jog, you will burn about 6000 calories a month is almost a kilogram fat! A year you will be able to get rid of 11 pounds of fat.
Secondly, fitness - training speeds up the metabolism, ie increases the speed with which your body converts body fat and carbohydrates into energy. Each person is individual rate. It sometimes seems unfair! Your thin as a herring, a friend can have whatever he wants, while not quite getting fatter! And you should eat a pathetic piece of cake, and you fullness, literally, in his eyes. Why? The body of your friend simply recycles excess calories into energy, and you, alas, no. As a result, excess calories turn into body fat.
But do not despair! Fitness training to cope with this problem! Your metabolic rate is composed of three interrelated components: the baseline levels during rest and the level in the process of physical activity. Basic level of metabolism (BUOV) - is the number of calories needed to maintain vital body functions such as breathing, heart function, hormone secretion and functioning of the nervous system.
The older you become, the lower your BUOV. This is partly due to a decrease in muscle mass and decrease the overall biological activity of the organism (BUOV woman at 10-15 per cent lower than that of men. This is because men have more muscle and less fat.). But the basic level of metabolism can be improved! How? Developing the muscles! The more muscle, so as you already know, the more active metabolism.
Increased muscle mass of one kilogram leads to consumption of 100 to 200 extra calories a day. And there is no need to comply supermaximum diet! The level of metabolism at rest (UOVO) - this BUOV plus the energy needed for such activities of the organism as digestion, the reaction to changes in temperature and other stimuli, maintenance of body posture during sitting.
In raising this level the key role played by food. Immediately after eating UOVO increased by 8-10 per cent, since digestion also requires the expenditure of calories. That is why many nutritionists recommend, is frequently, but gradually: such a scheme can constantly maintained UOVO. But it is important and that what food you eat. For example, proteins increase UOVO more than fats or carbohydrates.
The level of metabolism during training (UOVT) - is the number of calories you burn during exercise. If you train is not very active, UOVT is about 12 percent of the total number of calories expended per day. But with intensive training UOVT can reach 30 percent or more of the daily calorie consumption. Thus, the more intensely you train, the stronger the energy exchange in the body, and hence the "burning" of fat!

HOW TO FITNESS TRAINING EFFECTS ON physique?
Muscle tone (as well as body fat) can be "restructuring". To do this, do strength exercises that strengthen muscles, increase them and eventually give an attractive body shape. Consciously loading certain muscles, you will be able to strongly modify its shape. Moreover, training with high repetitions (from 15 and above) dramatically increases the ability of muscles "burn through" covering their body fat.
When you begin to engage in fitness-training, your body about qualitative changes: body fat will decrease and the muscles - stronger. Strong, firm muscles "burn" excess fat, drastically alter the integumentary subcutaneous layer - it will go from flabby and "jelly". Cellulite itself will disappear, the skin becomes smooth and elastic.
Many of the women side of the "iron" out of fear of inflated masculine musculature. But this fear is not groundless. A carefully designed program of fitness treniga emphasize and strengthen your muscles, but in no case will not turn you pumped up "machine" like a male bodybuilder.