Studying the results of the participants of the TV show "Braw Laser", researchers found that the diet in itself can lead to an excess weight reduction, but only 65 percent of this weight loss were fat deposits.The remaining 35 percent occurred in lowering muscle mass.Conclusion: Only physical exercises relieve fat and improve body shape.
Indeed, we all want to have good physical shape.Good news: You can quickly reduce excess weight with effective weight loss exercises.Recent studies have shown that eight minutes of high intensity training were just as effective in burning fat as 150 minutes of medium -intensity exercises.You can probably find a few minutes a week.
Mission from possible or how to lose weight quickly
Almost all those who are engaged in the gym want to get the maximum benefit for less time.If you spend a lot of time in the gym and do not get the desired result, try high interval training (high intervention interval training).The advantage of intense training is that it is much shorter than usual, and offers the opportunity to lose weight quickly.
Systematic review presented at the Conference of Integration Biology in Colorado Summarized the results of the impact of HII training on fat burning and confirmed that effective weight loss exercises burn more calories in less time.The analysis revealed that intense training can lead to a moderate reduction in subcutaneous fat in healthy people and more significant fat decreases in overweight people.
Studies say that when healthy but inactive people train intensely, even if the exercise is short, it produces an immediate change in their DNA, which increase the production of fat enzymes that break down fat.
It is also reported that the performance of weight loss exercises within 12 weeks can lead not only to a significant decrease in the volume of muscle fat, subcutaneous and visceral, but also to adapt metabolism to the burning of fat for energy.
Thanks to the use of rapid fibers, intensive training increases the production of growth hormone (HGH), which helps increase muscle mass and decrease fat deposits.
Recent studies by Swedish sports school and health sciences showed that high -intensity interval training improves skeletal muscle ability to oxidize fat and burn more calories in less time.It was also found that the restriction on the carbohydrate diet, which are not organic, increases the effect of fat burning.The combination of intensive training and low fuel diet maximizes the impact of cellular factors that contribute to the breakdown of fats for energy production.
Perfect Fitness - Charging for Losing Weight
HII training usually consists of a short warm conclusion, then some replication of exercise (or a series of some exercises) in the maximum intensity mode that alternates with active medium intensity restoration periods, and in the end - relaxation of the whole body.
Effective weight loss exercises should combine aerobic and anaerobic training.The most extraordinary in intense training is that you can do both in the gym and at home.You can use simulators such as canal or elliptical.If you do not have access to sports simulators, you can perform fat burning exercises using your body, suspended imitation and many other devices.
Effective weight loss exercises on sliding drives.
HII training offers great health benefits, including:
- lowering excess weight and forming athletic physics;
- more elastic skin and less wrinkles;
- Increased muscle tone and energy level.
High -interval training with intensity is the best ability for weight loss and is recommended as an alternative to ordinary training.
Fat combustion exercises - How does it work?
A person evolved under the influence of intense physical exercise, and his body is adapted for high -term short -term load.This is part of our genotype.
To understand how HIIT works, you first need to be familiar with two different types of muscle fibers.Slow muscle strands are red muscles that are filled with capillaries and mitochondria.Fast muscle strands contain much less blood and are less saturated with mitochondria, but have many myofibrils and are capable of a significant growth.
Even if you spend an hour on a routine several times a week, you only train slow fibers, neglecting the natural physiology of your body because you do not work with the other half of your muscles - fast fibers.Compared to typical aerobic training, intensive training includes slow and rapid muscle fibers.
The formation of aerobic energy in the process of slow fibers helps to 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 power.An increase in the size and amount of mitochondria in the muscles leads to an increase in fat consumption as energy.
Fast strands are largely glycolitic and contain a lot of glucose, the energy in them is produced without oxygen (anaerobic energy formation).When these fibers are constantly working, the muscle capacity of glycogen reserves expands.As a result, a lower surplus of glucose coming from food can be transformed into fat.
Thanks to the use of fast fibers, intense training increases the production of human growth hormone (HGH).In adults, this hormone helps increase muscle mass and a decrease in fat deposits.Moreover, increasing metabolism after anaerobic training remains for another 36 hours, which makes the body burn extra calories.
How to lose weight quickly - intense tobat exercise
Two methods of intensive aerobic training are currently known.Tabata with high -intensity interval training is named after Dr.Izumi Tabata, who first used it to train athletes.Requires 20 seconds of maximum effort, followed by 10 seconds of rest.This intense cycle is repeated eight times for only four minutes.
Only four minutes?It is difficult to believe, but keep in mind that this should be the four most difficult minutes you have ever experienced during training.Only 10 seconds of relaxation between high -intensity sessions is a Wimps training.Tabata not only burns the same calorie in four minutes, as well as for a medium intensity hour (riding a bike or running a body), but also has a remaining effect when extra calories are burned after leaving the gym.Just 12 minutes a week, four minutes a day for three days - this is the perfect weight loss gym.Izzumi Tabata said: "If you smoke properly, you can only make one round, and the newcomers are unlikely to end with it."
Effective Weight Loss Exercises Sprint 8
If you are a beginner in high -intensity training, try the Sprint 8 method: performing exercises for 30 seconds with maximum effort, and then 90 seconds of recovery at an average pace.When you repeat eight times, including a warm four -minute, this training lasts about 20 minutes.
Sprint 8 intervals were determined by a fitness specialist who has more than 35 years of training experience more than 18,000 professional athletes.
Heat for three minutes.Do the exercise as soon as you can within 30 seconds.Rest for 90 seconds, still moving, but more slowly and reducing the load.Repeat the exercise again.When you first start, you can only perform two or three high -intensity cycles.Gradually increase the number of cycles to eight to reach a 20-minute session (a series of eight repetitions).
Progressive training
Intensive training should be carried out only two to three times a week.Muscles require at least two days to restore.As a result of intense training, life is improved, which then goes on to fatigue.
Life tone and performance are reduced, which activates the recovery process.If the training was intense, then not only energy resetting occurs at the starting level, but also its surplus.At this time, the muscles and organs are full of excessive forces.If you repeat the training, then the energy level during recovery increases even higher.With progressive training, it is necessary to choose a way that does not cause excessive work.Repeated load should be used after complete recovery.
Perform morning weight loss exercises
Food and exercise are the two most important strategies of weight loss.You will probably be surprised to learn that classes have special advantages in the morning.The best time for most people for physical exercise is in the morning.
Why is it better to do exercises for weight loss in the morning?Practice has shown that the ability to adhere to the training regime on a regular basis increases as you train in the morning.When you are planning a training later, you will always have something competing at this time, and you will probably often lose classes.In addition, evening training has another obstacle.It, as a rule, teases your body at a time when you rest better and prepare for sleep.
Charging lighting is a winning combination because fat combustion processes are more active in hunger.And, wonderful, you will not need to experience hunger flour because you are naturally hunger during sleep.
Breakfast is the most important meal
Another very important element is the time of eating.The best time is after training, as this is the time when muscles become extremely sensitive to the assimilation of nutrients, especially proteins.Physical activity is hampered by the protein -building mechanism.In fact, proteins are destroyed.
You cannot build muscle during exercise.Muscle growth occurs after completion of exercises.The compensation mechanism begins to function immediately after the class and the body continues in restoration, which can last up to 24 - 28 hours.Breakfast, eaten 30 minutes after exercise, will provide muscle tissue with nutrients needed to grow and update it.
Keep in mind that immediately after physical exercise, the stomach and digestive tract do not work so efficiently.The reason is that the gastrointestinal tract is too vascular and uses a significant amount of blood to do its work.The problem arises due to the fact that after exercise, most of the blood is in the muscles.Thus, a sufficient amount of blood is not available for digestion.For this reason, the best time for breakfast half an hour after training.
Dilution exercises and proper food
After each training, the body needs to be reset, 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 that does not contribute to good health.As a rule, this is a range of pancakes, waffles, toast, cookies or donuts.Most people, including many athletes, eat a lot of carbohydrates.The biological need of the 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 eating fat - you get fat from using many refined carbohydrates (sugar, flour, etc.).The consequence of a modern diet, which is saturated with carbohydrates, is a large percentage of overweight people.
Proper nutrition is that you need to limit the consumption of carbohydrates and sugar after training.This will help prevent the formation of hormonal somatostatin, which inhibits the production of human growth hormone.The usual use of "sugar traps" by many people are fruit juices and sports drinks that contain a large amount of sugar.Avoid these products at all costs!
It is important to combine high quality protein and carbohydrates together at each meal.Useful sources of carbohydrates (fibrous type, rich in fiber): fruit vegetables and leaf, peel fruit, whole grain, potatoes and bananas.About 50 percent of calories should come from useful fats, such as avocados, nut nut nut nut nut nut nut nut from nut nut nut nut nut nut from nut, fatty fish, red meat, nuts and seeds.
Effective exercises for losing weight in the morning, and then a healthy and nutritious breakfast - two simple ways to lose weight quickly.