Researching the results of the TV participants of the Braw losers, the researchers found that the diet could lead to weight loss, but only 65 % of weight loss was fat deposits.The remaining 35 percent occurs in reducing muscle mass.Conclusion: Only physical exercises reduce fat and improve body shape.
In fact, we all want to have good physical shape.Good news: You can quickly lose weight with effective weight loss exercises.Recent studies have shown that eight minutes of high density training are effective in burning 150 -minute fat of average intensity exercises.You can find a few minutes a week.
The task is feasible or how to lose weight quickly
Almost all participants in gymnastics want to get maximum benefits in less time.If you spend a lot of time in the gym and not get the desired results, try training the high time period (training the high interaction time - HIIT).The advantage of intensive training is that it is much shorter than normal and provides opportunities for fast weight loss.
Systemic assessments presented at the Biology Conference integrated exercises in Colorado summarized the results of HIIT training for fat burning and confirmed that weight loss exercises effectively burn more calories in a shorter time.Analysis shows that intensive training can lead to moderate reduction in skin fats in healthy people and significantly reducing fat in overweight people.
Studies say that when people are healthy, but they do not work strongly, even if the exercise is brief, this creates an instant change in their DNA, increasing the production of fat enzymes (Liiabid) breaking fat.
It is also reported that the efficiency of weight loss exercises within 12 weeks does not only significantly reduce muscle volume, fat under the skin and internal organs, but also to adapt to metabolism to burn fat to get energy.
Thanks to the use of fast fibers, intensive training increases the production of growth hormones (HGH), helps increase muscle mass and reduce fat deposits.
Recent studies by Swedish Sports School and Health Science shows that training is durable time, which improves the ability of fat oxygen muscles and burns more calories in a shorter time.It is also found that the restriction in the diet of carbohydrates, not organic, increases the effect of burning fat.The combination of in -depth training and low diet -Carbs maximizes the effects of cell factors that contribute to breaking fat to produce energy.
Perfect fitness - Charging to lose weight
HIIT training usually includes a short warmth, then some of the exercises (or a series of exercises) in the maximum intensity mode alternating with the positive recovery stages of the average intensity and conclusions - relax the whole body.
Effective weight loss exercises should combine both aerobic and anaerobic training.The most remarkable thing in intensive training is that you can do both in the gym and at home.You can use simulation sets like rowing or ellipse.If you do not have access to sports simulation, you can perform exercises to burn fat by using your body, suspended simulation and many other devices.
Effective exercises to lose weight on sliding disks.
HIIT training provides great health benefits, including:
- reducing excess weight and forming sporty physique;
- Skin more elastic and less wrinkles;
- Increase mechanical sound and energy level.
High -time training is the best physical strength to lose weight and are recommended to replace regular training.
Fat burning exercises - how does it work?
A person evolved under the influence of strong physical efforts, and his body was adjusted for short -term load with high intensity.This is part of our genotype.
To understand how HIIT works, you must first get used to two different types of muscle fibers.Slow muscle fiber is a red muscle filled with capillaries and mitochondria.Fast muscle fibers contain less blood and less saturated with mitochondria, but there are a lot of myofibrils and have a significant growth.
Even if you spend an hour for treadmill several times a week, you only practice slow fibers, neglect your natural physiology, because you do not work with another half muscle - fast fibers.Compared to typical aerobic training, intensive training includes both slow and fast muscle fibers.
The formation of aerobic energy in the slow fiber process helps burn fat accumulated due to oxygen consumption with skeletal muscle, stimulating the development of the mitochondria.Therefore, muscles can drink more oxygen and burn more calories with the same energy.The increase in the size and mitochondria in the muscles leads to an increase in fat consumption as energy.
The fast fiber is mostly glycolithic and contains a lot of glucose, the energy in them is produced without oxygen (forming anaerobic energy).When these fibers are constantly active, muscle ability is related to expanded glycogen reserves.As a result, lower glucose excess from food can be converted into fat.
By using fast fibers, intensive training increases human growth hormone production (HGH).In adults, this hormone helps increase muscle mass and reduce fat.In addition, the metabolism increases after anaerobic training is still in 36 hours, which makes the body burn more calories.
How to lose weight quickly - Tobat's intensive training
Two methods of intensive aerobic training are currently popular.The high -time training of Tabata is named after Dr. Izumi Tabata, the first to use it to train athletes.It requires 20 seconds to make the maximum effort, then 10 seconds of rest.This intensive cycle was repeated eight times in just four minutes.
Only four minutes?It is hard to believe, but remember that this will be the four most difficult minutes you have ever experienced when training.Only 10 seconds of relaxation between high -intensity sessions is a training course for WIMP.Tabata not only burns the same calories for four minutes, as well as in an average hour (cycling or operating a army), but also has the remaining effect when burning more calories after you leave the gym.Only 12 minutes a week, four minutes a day for three days - this is the perfect fit to lose weight.Izzumi Tabata said: If you create an accurate Tobat, you can only do one round and newcomers are not able to even end with it.
Sprint 8 Effective weight loss exercises
If you are a beginner training, try Sprint 8: perform exercises for 30 seconds with maximum effort and then recover 90 seconds at an average speed.When repeating eight times, including a four -minute kettle, this training course takes about 20 minutes.
Sprint 8 is determined by a physical expert who has more than 35 years of experience in training more than 18,000 professional athletes.
Warm up for three minutes.Do the fastest exercise within 30 seconds.Rest for 90 seconds, still move, but slower and reduce the load.Repeat the exercise again.When you start the first time, you can only perform two or three high density cycles.Gradually increasing the number of cycles to eight to achieve a 20 -minute session (a series of eight repetitions).
Intensive advanced training
Intensive training should be done only two to three times a week.Muscle requires at least two days to recover.As a result of intensive training, life is enhanced, then go into fatigue.
The melody of life and performance is reduced, activating the recovery process.If the training is high intensity, not only the energy recovery occurs at the initial level, but also its beyond.At this time, muscles and organs are full of excess forces.If you repeat the training course, then the energy level in the recovery process will increase higher.With progressive training, it is necessary to choose a mode that does not cause excess.Repeat download should be used after completely recovery.
Do weight loss exercises in the morning
Food and exercises are the two most important weight loss strategies.Perhaps you will be surprised to learn that classes have a special advantage in the morning.The best time for most people for physical exercises is in the morning.
Why is better to perform weight loss exercises in the morning?Practice has shown that the ability to follow the training regime often increases when you train in the morning.When you are planning to train later, you will always have something competitive at this time and you may often miss the classes.In addition, evening training has another drawback.It, as a rule, stimulates your body at a time when you relax and prepare for sleep better.
Light charging is a combination of victory, because the fat burning processes work more positively during hunger.And, wonderful, you will not need to experience hunger powder, because you naturally starve to sleep during sleep.
Breakfast is the most important meal
Another very important factor is eating time.The best time is after training, because this is the time when muscle becomes extremely prone to assimilation of nutrients, especially protein.Physical activity is inhibited by a protein construction mechanism.In fact, protein is destroyed.
You cannot build muscles during the training process.Mechanical growth occurs after completing the exercises.The compensation mechanism begins to work immediately after the class and the body recover, can last up to 24 - 28 hours.Breakfast, 30 minutes after exercise, will provide muscle tissue with the nutrients needed for its development and update.
Remember that immediately after physical exertion, stomach and gastrointestinal tract are not active.The reason is that the gastrointestinal tract is extremely vascular and use a significant amount of blood to perform its work.The problem arises due to the fact that after training, most blood is in the muscles.Therefore, a sufficient amount of blood is not available to digest food.For this reason, the best time for half an hour breakfast after training.
Appropriate slimming and nutrition exercises
After training, the body needs to be restored, which means you need a lot of protein.Unfortunately, breakfast, in many countries around the world, is one of the worst dishes.Almost every restaurant or hotel offers breakfast without contributing to good health.As a rule, this is a series of cakes, waffles, toast, biscuits or donuts.Most people, including many athletes, eat too much carbohydrates.The biological needs of the body in the road are very small.And when you consume more than you need, your body turns it into fat.You do not accumulate fat from eating fat - you get fat from using too much refined carbohydrate (sugar, flour, etc.).The consequences of modern diet, saturated with carbohydrates, are a large proportion of overweight people.
The appropriate nutrition is that you must limit the consumption of carbohydrates and sugar after training.This will help prevent the formation of hormonal somatostin, inhibit the production of human growth hormones.The common Sugar traps of the Viking are used by many people who are fruit juice and sports drinks that contain large amounts of sugar.Avoid these products at all costs!
It is important to combine high quality protein and carbohydrates together at each meal.Useful source of carbohydrate (fiber, rich in fiber): vegetables and vegetables, fruits with skin, whole grains, potatoes and bananas.About 50 percent of calories should come from beneficial fat, such as butter, coconut oil, organic eggs, fatty fish, herbal red meat, dairy products, nuts and seeds.
Effective exercises to lose weight in the morning, and then a healthy and nutritious breakfast - two simple ways to lose weight quickly.