Researchers studying the results of the participants of the Braw Laster television show, the diet could already reduce weight, but only 65 percent of this weight loss was oil fields.The remaining 35 percent occurred in reducing muscle mass.Conclusion: Only physical exercises are free of fat and increase your body shape.
In fact, we all want to have a good physical shape.Good news: You can quickly reduce weight quickly by gaining effective weight loss.Recent studies showed that eight minutes of high-level training was 150 minutes of oil-intensity exercises.You will find a few minutes a week.
Mission to lose weight possible or quickly
Almost everyone dealing with fitness wants to get the maximum benefit for less time.If you spend a lot of time in the gym and don't get the desired result, try high level interval training (High Intervention Interval Training - HIIT).The advantage of intensive training is that it is shorter than usual and allows you to lose weight quickly.
The systematic opinion presented in the conference of the teachings of the Colorado in the conference of Integrative biology summarized the effects of the oil burning, and effective weight loss exercises have confirmed that the exercise burns more calories in less.The analysis revealed that intensive training could lead to a moderate decrease in subcutaneous oil in healthy people and reduce oil in oil in weight.
When studies are healthy, but inactive times, while training is short, the training is short, which increases the production of oil (Liabid) enzymes, it immediately changes the production of enzymes.
In 12 weeks, the performance of exercise to lose weight can be adapted only to significantly reduced muscle, subcutaneous and visceral fats, but also to burn metabolism for energy.
Thanks to the use of fast fibers, intensive training increases the production of growth hormone (HGH) that helps increase muscle mass and reduce fat fields.
The latest research of the Swedish Sports School and Health Sciences has shown that high level of interval training, skeletal muscles are able to burn more calories in oil oxidation and less.The diet of non-organic carbohydrates was also found to increase the impact of the oil burning.The combination of strong training and low-and -carb diet, increases the impact of mobile factors contributing to the fragmentation of oils for energy production.
Perfect fitness - charging to lose weight
HIIT training is generally a short warm hot, then in the maximum intensity mode (or repeat a number of exercises), actively recovery of moderate intensity and eventually the whole body.
Effective weight loss exercises must combine both aerobics and anaerobic training.The most remarkable in intense exercise is you can do both in the gym and at home.You can use simulators like rowers or elliptical.If you do not have access to sports simulators, you can do exercise to burn fat using your own body, suspension simulator and many other devices.
Effective exercises to lose weight in sliding discs.
HIIT training also provides great health benefits:
- Reduction and formation of sports physics now;
- More elastic skin and less wrinkles;
- Growing muscle tone and energy levels.
High-Echrased interval training is recommended as an alternative to the best fitness and ordinary training to lose weight.
Oil burning exercises - how does it work?
One person developed under the influence of intense physical power and was adapted for short load with high intensity.This is part of our genotype.
In order to understand how Hiit works, you should first meet yourself with two different muscle fiber.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Fast muscle fibers contain less blood and are less saturated with Mitochondria, but are able to grow large amounts of myofibril and significant growth.
Although you spend an hour a few times a week, you only cultivate slow fibers, because your body is naturally indifferent because you do not work with another half of your muscles - fast fibers.Intensive training compared to typical aerobic education covers both slow and fast muscle fibers.
The formation of aerobic energy in the process of slow fibers helps burn oils accumulated according to the active consumption of oxygen, which stimulates the growth of mitochondry.As a result, the muscles can get more oxygen and burn more calories with the strength of the same power.In the muscles, the size and amount of mitochondition increases, increase oil consumption such as energy.
Speed fibers are mainly glycastics and include a large number of glucose, they produce energy from oxygen (anaerobic energy formation).When these fibers are constantly working, the muscle potential is expanding due to glycogen resources.As a result, glucose glucose can turn below oil.
Thanks to the use of fast fibers, intensive training increases the production of human growth hormone (HGH).These hormone muscle mass and fat deposits in adults help to decrease.In addition, the increasing metabolism after anaerobic training remains 36 hours, which burns the body in addition to the body.
How to lose weight quickly - Intensive training in Tobat
The two methods of intensive aerobic training are currently popular.Tabata's high-level interval education, which used to train athletes first Dr.The Izumi is named Tabata.It takes the most effort in 20 seconds, the rest of 10 seconds of rest.This intensive period is repeated eight times in four minutes.
Just four minutes?It's hard to believe, but it must be the hardest four minutes you have experienced when you exercise.Among high intensity sessions is a training for Wimps, only 10 seconds.Tabata, the same calories burn only in four minutes, as well as an hourly medium intensity (walking into a corpus or walk a corpus), but after leaving the gym, there is a residual effect.Four minutes per week for three days a week - four minutes a day - this is a perfect fitness to lose weight.Izzumi said Tabata: "If you make a toobe, you can only make a tour and it is impossible for the new future to end with it."
Effective Sprint 8 Weight Losses
If you are a start in high inhisity training, try the Sprint 8 method: Exercise in 30 seconds with maximum effort and then restore 90 seconds.When repeating eight times, this training takes about 20 minutes, including four-fascinating warmings.
Sprint 8 break was determined by a fitness specialist who has more than 35 years of experience in making more than 18,000 professional athletes.
Heating for three minutes.Exercise as much as you can in 30 seconds.Relax for 90 seconds, still move, but slow and reduces the load.Repeat the exercise again.When you first start, you can only make two or three high-level cycles.To achieve a 20-minute session (a number of eight repetitions), gradually increase the number of periods to eight periods.
Progressive intensive training
Intensive training should be carried out only two to three times a week.Requires at least two days to restore muscles.As a result of intense training, life became strengthened, and then enters fatigue.
Tone and performance of life that activates the recovery process is reduced.If the training was intense, then the rehabilitation of energy is only to the initial level, at the same time.In this case, the muscles and bodies are already full of forces.If you repeat the training, the energy level increases during the restoration.With Progressive Training, you need to choose a mode that does not cause excessive work.Repeated loads should be used after completely restored.
Implement the in-morning weight loss exercises
The food and exercise are the most important two-kilo loss strategy.Maybe you will be surprised to learn that the classes have special advantages in the morning.The best time for most people for physical exercise is morning.
Why is it better to make weight loss exercises in the morning?Experience indicates that the ability to comply with the training regime is increasing in the morning.You will always compete at this time when planning a training then you will probably miss classes.In addition, there is another shortage of evening training.This is a rule, when you are better relaxing and preparing for sleep, it's excited by your body at a time.
Light is a combination of charging, because fat burning processes are more active in hunger.And you won't need to experience beautiful, hunger flour, because you are naturally hungry during sleep.
Breakfast is the most important food
Another very important element is the time to eat.The best time is the time to be extremely sensitive, especially the food items of the muscles, especially the assimilation of the protein.The physical activity is inhibited by a mechanism of protein.In fact, proteins are destroyed.
You cannot build muscles during training.Muscle growth occurs after exercises are completed.The compensation mechanism starts operating immediately after the classroom and the body comes for recovery that can last up to 24 to 28 hours.30 minutes after training will provide muscle tissue with the necessary nutrients for breakfast, growth and update.
Remember that immediately after physically, the stomach and the digestive system does not work so effectively.The reason is that the gastrointestinal tract uses a large amount of blood to be in an incredibly vein and do the work.The problem arises due to the formation of after training, most of the bloods are in the muscles.Thus, food does not have enough blood to digest.For this reason, the best time for half an hour breakfast from exercise.
Weight loss exercises and proper nutrition
After any exercise, the body needs to be restored, that is, many protein needs.Unfortunately breakfast in many countries around the world is one of the worst meals.Almost every restaurant or hotel offers breakfast that does not contribute to your health.As a rule, this is a number of pancakes, waffles, toasts, cookies or a variety of donuts.Many athletes, including most people, eat very carbohydrates.The biological need of the body in sugar is very small.When you consume more than your need, your body makes it fat.You do not collect oil from eating fat - you get fat from the use of very delicate carbohydrates (sugar, flour, etc.).The result of a modern diet saturated with carbohydrates is a large part of many overweight people.
Proper nutrition, you must limit the consumption of carbohydrates and sugar after training.This will help prevent the formation of hormonal somatostati that prevents human growth hormone.The common "sugar traps" used by many people are fruit juices and sports drinks with a large amount of sugar.Avoid all costs from these products!
It is important to combine high levels of protein and hydrocarlines in each meal.Useful sources of carbohydrates (fibrous type, fiber are rich): Fruits and sheet vegetables, fruits, whole grains, potatoes and bananas.About 50 percent of the calories are caused by avocados, coconut oil, organic eggs, oil fish, oil red meat, dairy products, nuts and seeds.
Effective exercises to lose weight in the morning, then a healthy and nutritious breakfast - two simple ways to lose weight quickly.