Learning the results of the "Braw Loser" television show, researchers found that the diet itself could lead to excessive weight loss, but only 65 percent of the weight loss was fat deposits.The remaining 35 percent occurs in reducing muscle mass.Conclusion: Only physical exercises relieve fat and improve body shape.
In fact, we all want to have a good physical form.Good news: You can quickly lose weight with effective weight loss exercises.This new study has shown that eight minutes of high intensity training is effective in burning fat such as 150 minutes of average intensity training.You may be able to find a few minutes a week.
Missions with can be implemented or how to lose weight quickly
Almost everyone involved in fitness wants to get the maximum benefits for less time.If you spend a lot of time in the gym and don't get the desired results, try high interval training (high intervention training - HIIT).The advantage of intensive training is that it is much shorter than usual, and gives you the opportunity to lose weight quickly.
Systematic studies presented at the Colorado Integrative Biology Conference in Colorado summarized the effects of HIIT training on fat burning and confirming that effective weight loss exercises burn more calories in less time.Analysis shows that intensive training can lead to moderate subcutaneous fat reduction in healthy people and more significant fat reduction in overweight people.
Studies say that when healthy people, but are not active intensively train, even though the training is simple, it produces immediate changes in their DNA, which increases the production of fat enzymes (liabids) that break down fat.
It is also reported that the performance of training for weight loss in 12 weeks can lead to not only a significant reduction in muscle volume, subcutaneous and visceral fat, but also to adjust the metabolism to burn fat for energy.
Thanks to the use of fast fiber, intensive training increases growth hormone production (HGH), which helps increase muscle mass and reduce fat deposits.
This new study of Swedish Sports and Health Sciences School shows that high intensity interval training improves skeletal muscle ability to oxidize fat and burn more calories in less time.It also found that restrictions in the carbohydrate diet, which are inorganic, increase the effects of fat burning.The combination of intensive training and low diet -Carbohydrate maximizes the influence of cellular factors that contribute to fat fractions for energy production.
Perfect fitness - charging for weight loss
HIIT exercises usually consist of short warm, so some repetitions of exercises (or a series of exercises) in maximum intensity mode that are intertwined with medium intensity active recovery periods, and in conclusions - relaxation of the whole body.
Effective weight loss exercises should combine aerobic and anaerobic exercises.The most unusual in intensive training is that you can do both at the gym and at home.You can use simulators such as rowing or elliptical.If you do not have access to sports simulators, you can do exercises to burn fat using your own body, suspended simulators and many other devices.
Effective training for weight loss on sliding disc.
HIIT training provides great health benefits, including:
- overweight weight loss and athletic physical formation;
- More elastic skin and fewer wrinkles;
- Increase muscle tone and energy levels.
High interval training is the best fitness for weight loss and is recommended as an alternative to regular training.
Fat burning exercises - how does it work?
A person growing under the influence of intense physical work, and his or her body is adapted to short loads with high intensity.This is part of our genotype.
To understand how HIIT works, you must first get used to two types of muscle fibers.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Rapid muscle fibers contain less and less strict blood with mitochondria, but have a lot of myofibrils and can be significant growth.
Even if you spend an hour on the treadmill several times a week, you only train the fiber slowly, ignoring the natural physiology of your body, as you do not work with the other half of your muscles - fast fiber.Compared to regular aerobic exercises, intensive training involves both slow and fast muscle fibers.
The formation of aerobic energy in the fiber process slowly helps burn accumulated fat due to the active use of oxygen with skeletal muscles, which stimulates mitochondrial growth.As a result, the muscles can take more oxygen and burn more calories with the same power.Increasing the size and amount of mitochondria in the muscles leads to increased use of fat as energy.
Quick fiber is a major glycolytic and contains a lot of glucose, the energy in it is produced without oxygen (anaerobic energy formation).When these fibers are constantly functioning, muscle capacity related to glycogen reserves develops.As a result, lower glucose advantages of food can turn into fat.
Thanks to the use of fast fiber, intensive training increases human growth hormone production (HGH).In adults, these hormones help increase muscle mass and decrease in fat deposits.In addition, an increase in metabolism after anaerobic exercise lasted another 36 hours, which caused the body to burn extra calories.
How to lose weight quickly - Tobat intensive training
Two methods of intensive aerobic training are now popular.High interval training -Tabata intensity is named after Dr.Izumi Tabata, who first used it to train athletes.It takes 20 seconds of maximum effort, followed by 10 seconds of rest.This intensive cycle is repeated eight times for four minutes.
Just four minutes?It's hard to believe, but keep in mind that this should be the most difficult four minutes you've ever had during training.Only 10 seconds of relaxation between high intensity sessions is training for WIMPS.Tabata not only burns the same calories in four minutes, as well as for one hour of moderate intensity (bicycle riding or running a corps), but there is also a residual effect when additional calories are burned after you leave the gym.Just 12 minutes a week, four minutes a day for three days - this is the perfect fitness for weight loss.Izzumi Tabata said: "If you make a break correctly, you can only make one round, and newcomers can't end with it."
8 Sprint Weight Loss Training 8 Effective
If you are a beginner in high training, try the Sprint 8 method: training for 30 seconds with maximum effort, and then 90 seconds of recovery at average.When repeating eight times, including four -hots, this exercise takes about 20 minutes.
The Sprint 8 interval is determined by a fitness specialist with more than 35 years of experience in training more than 18,000 professional athletes.
Warm for three minutes.Do your training as soon as possible in 30 seconds.Rest for 90 seconds, still move, but slower and reduce the load.Repeat the training again.When you first start, you can do only two or three high cycles.Gradually increase the number of cycles to eight to reach a 20-minute session (a series of eight repetitions).
Progressive Intensive Training
Intensive training should be done only two to three times a week.Muscles need at least two days to recover.As a result of intensive training, life is enhanced, which is then fatigue.
The tone and performance of life are reduced, which activates the recovery process.If the training is intense, then not only the energy recovery occurs to the beginning, but also its advantages.Currently, the muscles and organs are full of excess power.If you repeat the training, then the energy level during recovery increases.With progressive training, it is necessary to choose a mode that does not cause hard work.Repeated loads should be used after complete recovery.
Do weight training in the morning
Food and training are two of the most important weight loss strategies.You may be surprised to find out that classes have a special advantage in the morning.The best time for most people for physical training is in the morning.
Why is it better to do weight training in the morning?Practices have shown that the ability to adhere to the training regime periodically increases when you practice in the morning.When you plan training later, you will always compete at this time, and you may often miss the class.In addition, evening training has other weaknesses.It, as a rule, delights your body at a better time and ready to sleep.
Lighting charging is a winning combination, as the fat burning process is more active in hunger.And, beautiful, you do not need to have starvation flour, as you are naturally starving during sleep.
Breakfast is the most important food
Another very important element is meal time.The best time is after exercise, as this is the time when the muscles become very exposed to nutrient assimilation, especially protein.Physical activity is hindered by a mechanism that builds protein.In fact, protein is destroyed.
You cannot build muscle during exercise.Muscle growth occurs after completion of training.The compensation mechanism begins to operate shortly after class and body continues to recovery, which can last up to 24 to 28 hours.Breakfast, eaten 30 minutes after exercise, will provide muscle tissue with the nutrients needed for growth and updates.
Keep in mind that after physical work, stomach and digestive tract do not work so efficiently.The reason is that the gastrointestinal tract is very vascular and uses a large amount of blood to perform work.The problem arises due to the fact that after exercise, most blood is in the muscles.Therefore, adequate blood volume is not available for digestion.For this reason, the best time for breakfast half an hour after training.
Proper slimming and nutrition training
After any exercise, the body needs to be restored, which means that you need a lot of protein.Unfortunately, breakfast, in many countries in the world, is one of the worst dishes.Almost every restaurant or hotel offers breakfast that does not contribute to good health.As a rule, these are various pancakes, waffles, toasts, cookies or donuts.Most people, including many athletes, eat too much carbohydrates.The body's biological requirements in sugar are very small.And when you take more than you need, your body turns it into fat.You do not collect fat from eating fat - you get fat from the use of too much carbohydrates (sugar, flour, etc. -more).As a result of the modern diet, which is saturated with carbohydrates, is a large percentage of overweight people.
Proper nutrition is that you must limit the use of carbohydrates and sugars after training.This will help prevent the formation of somatostatin hormones, which prevents the production of human growth hormones.The usual use of "sugar traps" by many people is fruit juice and sports drinks containing a large amount of sugar.Avoid this product at all costs!
It is important to combine high quality protein and carbohydrates together in each meal.Useful sources of carbohydrates (fibrous types, fiber -rich): vegetables -fruits and sheets, fruits with skin, cereals, potatoes and bananas.About 50 percent of calories should come from useful fats, such as avocado, coconut oil, organic eggs, fatty fish, herbal meat, dairy products, nuts and seeds.
Effective training for weight loss in the morning, and then a healthy and nutritious breakfast - two easy ways to lose weight quickly.