Studying the results of the "Braw Loser" television show, researchers have found that diet itself could lead to a reduction in excessive weight, but only 65 % of this weight loss was fat deposition.The remaining 35 percent occurred in reducing muscle mass.Conclusion: Only physical exercises alleviate fat and improve the shape of the body.
In fact, we all want a good physical form.Good news: Effective weight loss exercises can quickly reduce overweight.The latest studies have shown that the eight -minute high intensity workout was as effective in fat burning as the 150 -minute average intensity exercises.You will probably find a few minutes a week.
Mission feasible or how to lose weight quickly
Almost everyone who is involved in fitness wants less advantage for less time.If you spend a lot of time in the gym and do not get the result you want, try high intensity interval workouts (high interval interval training - HIIT).The advantage of intensive training is that it is much shorter than usual and offers the opportunity to lose weight quickly.
The systematic overview at a conference on integrative biology of Colorado exercises introduced the results of the effects of HIIT training for fat burning and confirmed that efficient weight loss exercises burn more calories in less time.The analysis has shown that intensive workouts can lead to a moderate decrease in the subcutaneous fat of healthy people and a significant reduction than overweight people.
Studies show that healthy but inactive people are training intensively, even if the practice is short, this will result in an immediate change in their DNA, which increase the production of fat -breaking fat (Liabid) enzymes.
It is also reported that the performance of weight loss within 12 weeks of weight loss can not only lead to a significant reduction in the amount of muscle, subcutaneous and visceral fats, but can also adjust metabolism to burning fat.
Thanks to the use of rapid fibers, intensive training increases the production of growth hormone (HGH), which promotes increasing muscle mass and reduction of fat deposits.
The latest studies by Swedish sports school and health sciences have shown that high -intensity interval training improves the ability of skeletal muscles to oxidize fats and burn more calories in less time.It has also been found that restricting the diet of non -organic carbohydrates increases the effect of fat burning.The combination of intensive workouts and a low -carbohydrate diet maximizes the effects of cell factors that contribute to the energy production of fats.
Perfect Fitness - Filling Weight Loss
HIIT workout usually consists of a short heat, and then multiple repetitions (or series of several exercises) in the maximum intensity mode alternate with periods of active recovery of medium intensity and relaxation of the whole body.
Effective weight loss exercises should combine both aerobic and anaerobic workouts.The most remarkable during intense workout is that you can do it both 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 do exercises to burn fat with your body, suspended simulator and many other devices.
Effective exercises for weight loss from stock cinema.
HIIT training provides enormous health benefits, including the following:
- reduction of excessive weight and formation of athletic physics;
- more flexible skin and less wrinkles;
- Increasing muscle tone and energy levels.
High intensive interval workout is best suited for weight loss and is recommended as an alternative to regular workout.
Fat Burning Exercises - How does it work?
A person formed by intense physical exertion, his body is adapted to short -term load with high intensity.This is part of our genotype.
In order to understand how hiIT works, you first need to get to know two different types of muscle fiber.Slow muscle fibers are red muscles full of capillaries and mitochondria.Fast muscle fibers contain much less blood and less tightly saturated with mitochondria, but there are a lot of myofibrils and are capable of significant growth.
Even if you spend an hour on a treadmill several times a week, you only train slow fibers, neglect the body's natural physiology because it does not work with an additional half of the muscles - fast fibers.Compared to typical aerobic workouts, intense workout includes both slow and fast muscle fibers.
The development of aerobic energy in the process of slow fibers helps accumulated fat due to active oxygen consumption of skeletal muscles, which stimulates the growth of mitochondria.As a result, muscles can require more oxygen and burn more calories with the same force.In the muscles, the increase in mitochondria size and quantity leads to an increase in the energy of fat consumption.
Fast fibers are largely glyolitics and contain a lot of glucose, energy without oxygen (anaerobic energy formation).When these fibers operate continuously, muscle capacity is expanded relative to glycogen reserves.As a result, lower excess glucose from food can be converted into fat.
Thanks to the use of fast fibers, intensive training increases the production of human growth hormone (HGH).In adults, this hormone promotes increasing muscle mass and decrease in fat deposits.In addition, increased metabolism after anaerobic exercise remains for another 36 hours, which burns additional calories.
How to lose weight quickly - Tobat Intensive Training
Two methods of intensive aerobic training are currently popular.Tabata's high intensity interval was called Dr. Izumi Tabata, who first used it to train athletes.It requires a maximum effort of 20 seconds followed by a 10 -second rest.This intense cycle is repeated eight times in just four minutes.
Just four minutes?It's hard to believe, but keep in mind that this must be the hardest four minutes you have ever experienced during training.Between high -intensity seats only 10 seconds relaxation of the WIPPPs training.Not only does the Tabata burn the same calories in four minutes, but also one hour of medium intensity (by cycling or corps), but also remaining if additional calories burn after leaving the gym.Only 12 minutes a week, four minutes a day for three days - this is the perfect fitness for weight loss.Tabata Izumi said, "If you make a tobat correctly, you can only make one round, and the newcomer probably won't even end with it."
Effective Sprint 8 Weight Loss Exercises
If you begin with high -intensity workouts, try Sprint 8 methods: you will perform exercises for 30 seconds with maximum effort and then 90 second recovery.Eight times repeated, including a four -minute hotbook, this workout is approx.It takes 20 minutes.
Sprint 8 intervals were determined by a fitness specialist who has more than 35 years of experience in training over 18,000 professional athletes.
Heat for three minutes.Do the exercise within 30 seconds as much as you can.Relax for 90 seconds, still moving, but slower and reduces the load.Repeat the exercise.At the first departure, you can only perform two or three high -intensity cycles.Gradually increase the number of cycles to eight to reach the 20 -minute session (sequence of eight reps).
Progressive intensive workout
The intensive training should only be completed two to three times a week.It takes at least two days to restore the muscles.As a result of intensive training, life improves, which is then fatigue.
The sound and performance of life decrease, which activates the recovery process.If the workout was intense, it will not only be restored to the initial level but also to its excessive level.At this time, the muscles and organs are full of excess forces.When you repeat your workout, the level of energy will rise even higher during healing.Progressive training should select a way that does not cause overwork.The repeated load should be used after full healing.
Do weight loss exercises in the morning
Foods and exercises are the two most important weight loss strategies.You may be surprised to find out that classes have special benefits in the morning.Most people are the best time for physical exercises in the morning.
Why is it better to do weight loss exercises in the morning?Exercise has shown that the ability to regularly follow the training system during training in the morning is increasing.When planning training later, there will always be some competitor and probably often missing classes.In addition, evening training has another disadvantage.This usually excites your body at a time when you rest better and prepare for sleep.
The lighting charge is a winning combination because the fat burning process is more active in starvation.And wonderful, you don't have to experience hunger flour because you are of course starving while sleeping.
Breakfast is the most important meal
Another very important element is the time of meal.The best time after training, as this is the time when the muscles are extremely sensitive to nutrients, especially protein assimilation.Physical activity is inhibited by the mechanism that builds the protein.In fact, proteins are destroyed.
The muscles cannot be built during training.Muscle growth occurs after the exercises have been completed.The compensation mechanism begins to work immediately after the class and restores the body, which can take up to 24 to 28 hours.Breakfast, which is consumed 30 minutes after training, provides muscle tissue with nutrients needed for growth and update.
Keep in mind that after physical effort, the stomach and digestive system do not work so effectively.The reason for this is that the stomach tract is incredibly vascular and uses a significant amount of blood to do its work.The problem is due to the fact that most of the blood is in the muscles after training.Thus, sufficient amounts of blood are not available for digestion of food.Therefore, the best time for breakfast is half an hour after training.
Slimming exercises and proper nutrition
After any workout, the body should be restored, which means you need a lot of protein.Unfortunately, breakfast is one of the worst food in many countries in the world.Almost every restaurant or hotel offers breakfast that does not contribute to good health.As a general rule, it is a number of pancakes, waffles, toasts, cakes or donuts.Most people, including many athletes, eat too many carbohydrates.The biological need for the body in sugar is very small.And if you consume more than you need, your body will turn it into fat.It does not accumulate fat because of the meal - it comes from the use of too much sophisticated carbohydrates (sugar, flour, etc.).A high percentage of overweight people are the result of a modern diet.
The proper nutrition is to limit the consumption of carbohydrates and sugar after training.This promotes the formation of hormonal somatostatin, which inhibits the production of human growth hormone.Many people are commonly used "sugar traps" fruit juices and sports drinks that contain large amounts of sugar.Avoid these products at all costs!
It is important to connect high quality protein and carbohydrates at each meal.Sources of useful carbohydrates (fibrous type, fiber): fruit and plate vegetables, peel, whole grain fruit, potatoes and bananas.The calories are approx.50 % should come from charity fats such as avocado, coconut oil, organic eggs, fatty fish, herbal red meat, dairy products, nuts and seeds.
Effective exercises for morning weight loss and then healthy and nutritious breakfast - two simple methods for quick weight loss.