The study of the results of the participants of the television show "Pošler", researchers found that it could lead to reduction of excess weight, but only 65 percent of these weight losses were fat deposits.The remaining 35 percent happened in reducing muscle mass.Conclusion: Only physical exercises relieve fats and improve the form of the body.
True, we all want to have a good physical form.Good news: You can quickly reduce excess weight efficient weight loss exercises.Recent studies have shown that eight minutes of high-tilting training was effective in fantasy as 150 minutes of average intensity exercises.You can probably find a few minutes a week.
Mission feasible or how to lose weight quickly
Almost everyone who deals with fitness wants to get the maximum benefit in less time.If you spend a lot of time in the gym and you don't get the desired result, try high interval training intervals - HIIT).The advantage of intense training is that it is much shorter than usual, and provides the opportunity to lose weight quickly.
Systematic examination presented at Coloresis Integrative biology in Colorado summarize the results of HIIT training to burn fat and confirmed that effective weight loss exercises burn more calories in less time.The analysis has revealed that intense training can lead to a moderate reduction in subcutaneous fat in healthy people and a significant reduction in fat in excessive weight.
Studies say that when healthy, but inactive people train intensively, even if the exercise is short, it produces an immediate change in your DNA, which increases fat production (stand).
It has also been reported that the performance of weight loss exercises within 12 weeks may not only be significant reductions of muscle, subcutaneous and visceral fats, but also for adjusting the metabolism to burn energy.
Thanks to the use of fast fiber, intensive training increases the production of growth hormones (HGH), which helps increase muscle mass and reduce fat deposits.
Recent studies of Swedish sports schools and health sciences have shown that a high interval training improves the ability of skeletal muscles to oxidize fat and burn more calories in less time.It was also determined that the restriction in the diet of carbohydrates, which are not organic, increases the effect of burning fat.The combination of intensive training and low-dietary nutrition maximizes the impact of cell factors that contribute to the growth of energy for energy production.
Perfect Fitness - Filling for Weight Loss
HIIT training usually consists of short heating, and then several repetitions exercise (or series of several exercises) in the maximum intensity mode alternately from the period of active medium intensity restoration, and in conclusion - relaxation of the entire body.
Effective weight loss exercises should combine both aerobic and anaerobic training.The most prominent in intense training is that you can also do in 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 exercise exercises to burn fat using your own body, suspended simulator and many other devices.
Effective exercises for weight loss on sliding discs.
HIIT training provides huge health benefits, including:
- Reduction of excess weight and formation of athletic condition;
- Elastic leather and less wrinkles;
- Increasing muscle tons and energy levels.
A high-intensive interval training is the best fitness for weight loss and is recommended as an alternative to ordinary training.
Exercises for burning fat - how does it work?
The person evolved under the influence of intense physical effort, and his body is adjusted for a short-term load with high intensity.This is part of our genotype.
To understand how HIIT functions, you must first get to know each other with two different types of muscle fibers.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Fast muscle fibers contain much less blood and are less saturated by mitochondria, but they have a lot of myophybrille and are able to grow significant growth.
Even if you spend an hour on running several times a week, you only train the side fibers, ignoring your natural physiology of your body, because you don't work with another half of the muscle - fast fiber.Compared to typical aerobic training, intensive training includes slow and fast muscle fiber.
Aerobic energy formation in the process of slow fiber helps burn accumulated fat due to active oxygen consumption with skeletal muscles, which stimulates the growth of mitochondria.As a result, 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 increasing fat consumption as energy.
Fast fibers are mostly glycolytic and contain a lot of glucose, energy in them are produced without oxygen (anaerobic energy formation).When these fibers are constantly working, muscle capacity compared to glycogen reserve spreads.As a result, lower excess glucose that comes from food can be transformed into fat.
Thanks to the use of fast fiber, intensive training increases the production of human growth hormones (HGH).In adults, this hormone helps increase muscle mass and reduce fat deposits.In addition, he increased the metabolism after anaerobic training remains 36 hours, which is why the body burn additional calories.
How to lose weight quickly - an intense workout of Dubate
The two methods of intense aerobic training are currently popular.The high-insensitization of the tabat interval is called by Dr.The inventions of the tabby, who used it for the first time to train athletes.It requires 20 seconds of maximum effort and then 10 seconds of rest.This intense cycle is repeated eight times over just four minutes.
Just four minutes?It's hard to believe, but keep in mind that it should be the hardest four minutes you've ever experienced while train.Only 10 seconds of relaxation between high intensity sessions is training for Wimpps.The tabate not only burn the same calorie in four minutes, as well as an hour of secondary intensity (riding a bike or horse ride), but there is also the remaining effect when the additional calories are burned after leaving the gym.Just 12 minutes a week, four minutes a day for three days - this is the perfect conduction for weight loss.The notes of the tabate said, "If you make the duban properly, you can only make a circle, and the newcomer is unlikely to even end."
Effective Sprint 8 Exercises for Weight Loss
If you are a high-training beginner, try the Sprint 8 method: Execute exercises in 30 seconds with maximum efforts, and then 90 seconds recovery at the average pace.When I repeat eight times, including four-minute warm -up, this training lasts about 20 minutes.
Sprint 8 intervals are determined by a specialist fitness that has more than 35 years of experience in training more than 18,000 professional athletes.
Heat three minutes.Execute the exercise as fast as you can get in 30 seconds.Rest in 90 seconds, it is still moving, but slower and reduce the burden.Repeat the exercise again.When you start first, you can only perform two or three high tilting cycles.Gradually increase the number of cycles to eight to achieve a 20-minute session (a number of eight reps).
Progressive intensive training
Intensive training should be performed only two to three times per week.Muscles require at least two days to restore.As a result of intense training, life boosts, which then goes into fatigue.
Life tone and performance are reduced, which activates the recovery process.If the training was intensive, then not only the restoration of energy does not appear the initial level, but also excess.At this point, the muscles and the bodies are full of excess force.If you repeat training, then the energy level during recovery is growing even greater.With progressive training, it is necessary to select a mode that does not cause excessive work.Repeat load should be used after full recovery.
Make exercises for weight loss in the morning
Food and exercise are two most important weight loss strategies.You may be surprised when you learn to have special advantages in the morning.The best time for most people for physical exercise is in the morning.
Why is it better to make weight loss exercises in the morning?Practice has shown that the possibility of adhering to the training mode regularly increases when you train in the morning.When you later plan training, you will always compete at this point, and you will probably miss classes often.In addition, evening training has another shortcoming.That, as a rule, excites your body at a time when you better relax and prepare for sleep.
Lighting filling is a winning combination, because the fat combustion processes are more active in hunger.And wonderful, you won't have to experience the flour of starvation, because you naturally starve yourself during sleep.
Breakfast is the most important meal
Another very important element is the time of eating.The best time is after training, because this time is when the muscles become extremely sensitive to the assimilation of nutrients, especially protein.Physical activity inhibits the mechanism that builds protein.In fact, proteins were destroyed.
You can't build muscles during training.Muscle growth occurs after the exercise is completed.The compensation mechanism begins to work immediately after teaching and the body continues to restoration, which can last up to 24 - 28 hours.Breakfast, one 30 minutes after training, supplies me muscular tissue with the necessary nutrients for its growth and update.
Note that immediately after physical effort, the stomach and digestive tract do not work as efficiently.The reason is that the gastrointestinal tract is incredibly vascular and uses a significant amount of blood to perform their work.The problem arises due to the fact that after training is most blood in muscle.Thus, a sufficient amount of blood is not available for the digestion of food.For this reason, the best time for breakfast half an hour after training.
Exercises for weight loss and proper nutrition
After any training, the body needs to be renewed, which means you need a lot of protein.Unfortunately, breakfast, in many countries of the world, is one of the worst dishes.Almost every restaurant or hotel offers a breakfast that does not contribute to good health.As a rule, this is a series of pancakes, waffles, toasts, cookies or donuts.Most people, including many athletes, eat too many carbs.The biological need of body in sugar is very small.And when you consume more than you need, your body turns it into fat.You do not accumulate fat from fat eating - you get fat than use too refined carbohydrates (sugar, flour, etc.).The consequence of a modern diet, which is saturated with carbohydrates, is a great percentage of people overweight.
Proper nutrition is that you need to limit carbohydrates and sugar consumption after training.This will help prevent the formation of hormonal somatostatin, which inhibits the production of human growth hormones.Joint "sugar traps" use many people are fruit juices and sports drinks containing a large amount of sugar.Avoid these products at all costs!
It is important to combine high quality protein and carbohydrates together in each meal.Useful carbohydrate sources (fibrous type, rich in fiber): vegetables of fruits and sheet metal, fruit from bark, whole grain, potatoes and bananas.About 50 percent of calories should come from useful fats, such as avocado, coconut oil, organic eggs, fatty fish, dairy products, nuts, nuts.
Effective exercises for weight loss in the morning and then healthy and nutritious breakfast - two simple ways to get lost weight quickly.