By studying the results of the participants of the television program "Braw Loser", the researchers found that the diet in itself can lead to a decrease in excess weight, but only 65% of this weight loss were fat deposits.The remaining 35% occurred to reduce muscle mass.Conclusion: only physical exercises relieve fat and improve the shape of the body.
In truth, 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 as effective in burning fat as 150 minutes of average intensity exercises.You can probably find a few minutes a week.
Mission by achievable or how to lose weight quickly
Almost all those who are engaged in fitness want to obtain the maximum of advantages for less time.If you spend a lot of time in the gymnasium and you do not get the desired result, try training at high intensity intervals (training at high intervals - HIIT).The advantage of intensive training is that it is much shorter than usual and offers the possibility of losing weight quickly.
The systematic journal presented during the Integrative Biology Conference of exercises in Colorado summed up the results of the influence of HIIT training on fat burning and confirmed that effective weight loss exercises burn more calories in less time.Analysis has revealed that intensive training can lead to a moderate reduction in subcutaneous fats in healthy people and a greater reduction in fats in overweight.
Studies indicate that when healthy, but inactive people train intensely, even if the exercise is brief, this produces an immediate change in their DNA, which increases the production of fatty enzymes (liabbid) which decompose fat.
It is also reported that the performance of weight loss exercises within 12 weeks can not only lead to significant reductions in the volume of muscle, subcutaneous and visceral fats, but also to adapt metabolism to fat burning for energy.
Thanks to the use of fast fibers, intensive drive increases growth hormone production (HGH), which helps increase muscle mass and reduce fat deposits.
Recent studies on the Swedish sports school and health sciences have shown that training at high intensity intervals improves the capacity of skeletal muscles to oxidize fat and burns more calories in less time.It has also been noted that the restriction of carbohydrates, which is not organic, increases the effect of fat burning.The combination of intensive training and the low carb diet maximizes the influence of cellular factors which contribute to the rupture of fats for energy production.
Perfect Fitness - Charge for weight loss
HIIT training generally consists of a hot court -up, then several repetitions of the exercise (or a series of several exercises) in maximum intensity mode alternating with periods of active restoration of the average intensity, and in conclusion - the relaxation of the whole body.
Effective weight loss exercises should combine aerobic and anaerobic training.The most remarkable intensive training is that you can do both at the gymnasium and at home.You can use simulators such as rowing or elliptical.If you do not have access to sports simulators, you can perform exercises to burn fat using your own body, a suspended simulator and many other devices.
Effective exercises for weight loss on sliding discs.
HIIT training offers enormous health benefits, including:
- reduction of excess weight and the formation of athletic physics;
- more elastic skin and fewer wrinkles;
- Increase in muscle tone and energy level.
Training at high intensity intervals is the best physical form for weight loss and is recommended as an alternative to ordinary training.
Fat combustion exercises - How does it work?
A person has evolved under the influence of intense physical effort, and their body is suitable for a short -term load with high intensity.This is part of our genotype.
To understand how Hiit works, you must first familiarize yourself with two different types of muscle fibers.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Quick muscle fibers contain much less blood and are less closely saturated with mitochondria, but have many myofibrils and are capable of significant growth.
Even if you spend an hour on a treadmill several times a week, you only form slow fibers, neglecting the natural physiology of your body, because you do not work with another half of your muscles - fast fibers.Compared to typical aerobic training, intensive training involves both slow and rapid muscle fibers.
Aerobic energy formation in the slow fiber process helps burn fat accumulated 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.An increase in the size and quantity of mitochondria in the muscles leads to an increase in fat consumption as an energy.
The fast fibers are largely glycolithic and contain a lot of glucose, the energy in them is produced without oxygen (anaerobic energy formation).When these fibers work constantly, muscle capacity compared to glycogen reserves develops.As a result, a lower excess of glucose from food can be transformed into fat.
Thanks to the use of fast fibers, intensive training increases the production of human growth hormone (HGH).In adults, this hormone helps increase muscle mass and a decrease in fat deposits.In addition, an increase in metabolism after an anaerobic formation is still 36 hours, which burns the body of additional calories.
How to lose weight quickly - intensive tobat training
Two intensive aerobic training methods are currently popular.Training at high intensity intervals of Tabata is appointed according to Dr. Izumi Tabata, who first used it to train athletes.It requires a maximum of 20 seconds, followed by 10 seconds of rest.This intensive cycle is repeated eight times by only four minutes.
Only four minutes?It’s hard to believe, but keep in mind that it should be the most difficult four minutes you have ever known during training.Only 10 seconds of relaxation between high intensity sessions are training for WIMP.Tabata not only burns the same calorie in four minutes, as well as for an hour of average intensity (bike or operate a body), but there is also a residual effect when additional calories are burned after leaving the gymnasium.Only 12 minutes a week, four minutes a day for three days - it's the perfect physical shape for weight loss.Izzumi Tabata said: "If you make a smoke properly, you can only take one turn, and the newcomer cannot even end up with."
Effective Exercises for Weight Loss Sprint 8
If you are a beginner in high intensity training, try the Sprint 8 method: Perform exercises for 30 seconds with a maximum effort, then 90 seconds of recovery at an average rate.During rehearsal eight times, including a hot to four minutes, this formation lasts about 20 minutes.
Sprint 8 intervals were determined by a fitness specialist who has over 35 years of experience in training more than 18,000 professional athletes.
Warm up for three minutes.Perform the exercise as quickly as possible within 30 seconds.Rest for 90 seconds, still in motion, but slower and by reducing the load.Repeat the exercise again.When you start for the first time, you can only make 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 intensive training
Intensive training should only be carried out two to three times a week.Muscles require at least two days to restore.Following intensive training, life is improved, which then goes into fatigue.
The tone and the performance of life are reduced, which activates the recovery process.If the training was intense, not only the restoration of the energy occurs at the initial level, but also its excess.Currently, muscles and organs are full of excessive forces.If you repeat the training, the energy level during recovery increases even more.With progressive training, it is necessary to select a mode that does not cause overwork.The repeated load must be used after complete recovery.
Perform weight loss exercises in the morning
Food and exercises are the two most important weight loss strategies.You may be surprised to learn that lessons have special advantages in the morning.The best time for most people for physical exercises is in the morning.
Why is it better to do weight loss exercises in the morning?The practice has shown that the ability to join the training regime regularly increases when you train in the morning.When you plan training later, you will always have something competitor right now, and you will probably often miss lessons.In addition, evening training has another drawback.As a rule, this excites your body at a time when you better relax and prepare for sleep.
The lighting load is a winning combination, as fat combustion processes are more active in famine.And, wonderful, you will not need to feel the flour of hunger, because you will naturally die of starving during sleep.
Breakfast is the most important meal
Another very important element is time to eat.The best time is after training, because it is the moment when the muscles become extremely sensitive to the assimilation of nutrients, especially proteins.Physical activity is inhibited by the mechanism that builds proteins.In fact, proteins are destroyed.
You cannot develop muscles during training.Muscle growth occurs after the end of the exercises.The compensation mechanism is starting to operate immediately after lessons and the body is catering, which can last up to 24 to 28 hours.Breakfast, eaten 30 minutes after training, will provide muscle fabrics with the nutrients necessary for its growth and update.
Keep in mind that immediately after physical effort, the stomach and the digestive tract do not work as effectively.The reason is that the gastrointestinal tract is incredibly vascular and uses a significant amount of blood to do its work.The problem arises from the fact that after training, most of the blood is in the muscles.Thus, a sufficient amount of blood is not available for food digestion.For this reason, the best time for breakfast half an hour after training.
Appropriate slimming and nutrition exercises
After any formation, the body must be restored, which means you need a lot of protein.Unfortunately, breakfast, in many countries of the world, is one of the worst dishes.Almost all restaurants or hotel offers breakfast that does not contribute to good health.As a rule, it is a range of pancakes, waffles, toasts, cookies or donuts.Most people, including many athletes, eat too much carbohydrates.The biological need of the sugar body is very low.And when you consume more than you need, your body turns it into fat.You do not accumulate fat by eating fat - you get fat from the use of too much refined carbohydrates (sugar, flour, etc.).The consequence of a modern diet, which is saturated with carbohydrates, is a large percentage of overweight people.
Good nutrition is that you should 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 "sugar traps" common by 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 proteins and carbohydrates together in each meal.Useful sources of carbohydrates (fibrous type, rich in fibers): leaves and vegetables in leaves, comb fruits, whole grain, potatoes and bananas.About 50% of calories should come from beneficial fats, such as avocados, coconut oil, organic eggs, fatty fish, red meat based on plants, dairy products, nuts and seeds.
Effective exercises for weight loss in the morning, then a healthy and nutritious breakfast - two simple ways to lose weight quickly.