By studying the results of the participants in the television broadcast of "losing motive", researchers find that the diet alone can lead to a reduction in the suggestion, but only 65 percent of this weight loss are fat deposits.The remaining 35 percent have occurred to reduce muscle mass.Conclusion: Only physical exercises relieve fat and improve body shape.
In truth, we all want to have good physical fitness.Good news: You can quickly reduce excess weight with effective weight loss exercises.Recent studies have shown that eight minutes of high -intensity workouts have been as effective in burning fat as 150 minutes with medium intense exercise.You can probably find a few minutes a week.
Mission through feasible or how to lose weight quickly
Almost anyone involved in fitness wants to get maximum benefit in less time.If you spend a lot of time in the gym and do not get the desired result, try high -intensity interval training (high interval training - HIIT).The advantage of intensive training is that it is much simpler than usual and provides an opportunity for rapid weight loss.
The systematic examination presented at the Conference on Integrative Biology of Colorado Exercise Summarized the results of the effect of HIIT workouts on fat burning and confirmed that effective weight loss exercises burn more calories in a little time.The analysis has revealed that intensive training can lead to a moderate reduction in subcutaneous fat in healthy people and a more significant reduction in fat in overweight people.
Studies say that when healthy but inactive people intensively train, even if the exercise is short, it leads to an immediate change in their DNA, which increases the production of fat enzymes (liabid) that break down fat.
It has also been reported that the effectiveness of weight loss exercises within 12 weeks can lead not only to a significant reduction in muscle volume, subcutaneous and visceral fats, but also to the adaptation of metabolism to the burning of fat for energy.
Due to the use of fast fibers, intensive training increases the production of growth hormone (HGH), which helps to increase muscle mass and reduce fat deposits.
Recent studies by the Swedish Sports School and Health Sciences show that high -intensity training improves skeletal muscles to oxidize fat and burn more calories in less time.It has also been found that the restriction on the non -organic carbohydrate diet increases the effect of fat burning.The combination of intensive training and a low carbon diet increases the effects of cellular factors that contribute to the breakdown of fats for energy production.
Perfect Fitness - Weight Loss Billing
The HIIT workout usually consists of a short warm -up, then a few repetitions of the exercise (or a series of several exercises) in maximum intensity mode, alternating with periods of active medium intensity recovery and, in conclusion, relaxation of the whole body.
Effective weight loss exercises should combine both aerobic and anaerobic training.The most remarkable in intensive training is that you can do 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 perform fat burning exercises using your own body, a suspended simulator and many other devices.
Effective exercises for weakening sliding discs.
HIIT training provides huge health benefits, including:
- reducing excess weight and the formation of athletic physics;
- more elastic skin and less wrinkles;
- Increasing muscle tone and energy level.
High training interval is the best fit for weight loss and is recommended as an alternative to ordinary workouts.
Fat Exercises - How does it work?
One evolves under the influence of intense physical activity and his body is adapted for short -term high intensity.This is part of our genotype.
To find out how HIIT works, you first need to get acquainted with two different types of muscle fibers.Slow muscle fibers are red muscles that are full of capillaries and mitochondria.Fast muscle fibers contain much less blood and are less tightly 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 train 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 includes both slow and fast muscle fibers.
Aerobic energy formation in the process of slow fibers helps to burn fat accumulated due to the active consumption of oxygen 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 an increase in fat consumption as energy.
Fast fibers are largely glycolites and contain a lot of glucose, the energy in them is produced without oxygen (anaerobic energy formation).As these fibers are constantly working, muscle capacity in connection with glycogen reserves expands.As a result, a smaller excess of glucose coming from food can be transformed into fat.
Due to the use of fast fibers, intensive training increases the production of human growth hormone (HGH).In adults, this hormone helps to increase muscle mass and reduce fat deposits.In addition, increased metabolism after anaerobic training remains 36 hours, which causes the body to burn extra calories.
How to lose weight quickly - an intense Tobat workout
There are currently two methods of intensive aerobic training.High -intensity interval training is baptized at D -R Amazi Tabata, who used it for the first time to train athletes.It requires 20 seconds of maximum effort, followed by 10 seconds of 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 should be the most difficult four minutes you have ever experienced while training.Only 10 seconds of relaxation between high intensity sessions is WIMP training.Not only does Tabata burn the same calorie in four minutes as an hour of average intensity (bicycle or housing), but it also has a residual effect when extra calories are burned after leaving the gym.Only 12 minutes a week, four minutes a day for three days - this is the perfect fit for weight loss.Taba said, "If you do the Tobat properly, you can only make one circle, and the newcomer is unlikely to even end up with it."
Effective Weight Loss Exercises 8
If you are a high -intensity beginner, try the Sprint 8 method: performing exercises for 30 seconds with maximum effort and then 90 seconds of recovery at an average tempo.When repeated eight times, including four -minute warm -Up, this training takes about 20 minutes.
Sprint 8 intervals were determined by a fitness specialist who has more than 35 years of experience in training more than 18,000 professional athletes.
Heat for three minutes.Do the exercise as quickly as possible within 30 seconds.Rest for 90 seconds, still moving, but more slowly and reducing the load.Repeat the exercise again.When you start for the first time, you can only perform two or three high -intensity cycles.Gradually increase the number of cycles to eight to achieve a 20-minute session (eight repetitions).
Progressive intensive training
Intensive training should only be conducted two to three times a week.The muscles require at least two days to recover.As a result of intensive education, life intensifies, which then goes into fatigue.
The animal tone and productivity are reduced, which activates the recovery process.If the training was intense, then not only the energy recovery takes place at the initial level, but also its surplus.At that time, the muscles and organs were full of unnecessary forces.If you repeat the training, then the energy level during recovery increases even higher.In progressive training, it is necessary to choose a regimen that does not cause fatigue.Repeated load should be used after a full recovery.
Do exercises for weight loss in the morning
Food and exercise are the two most important weight loss strategies.You may be surprised to learn that the hours have special advantages in the morning.The best time for most people for exercise is in the morning.
Why is it better to do weight loss exercises in the morning?Practice shows that the ability to stick to the training regime regularly increases when you train in the morning.When planning training later, you will always have something that competes at the time and you will probably often miss hours.In addition, evening workout has another drawback.As a rule, it excites your body at a time when you relax better and prepare for sleep.
Lighting is a winning combination as fat burning processes are more active in hunger.And, great, you won't need to experience hunger flour because you naturally starve during sleep.
Breakfast is the most important meal
Another very important element is the time of eating.The best time is after exercise, as this is the time when the muscles become extremely susceptible to the assimilation of nutrients, especially proteins.Physical activity is inhibited by the mechanism that builds protein.In fact, proteins were destroyed.
You cannot accumulate muscle during exercise.Muscle growth occurs after completion of the exercises.The compensation mechanism begins to operate immediately after the class and the body proceeds to recovery, which can last up to 24 - 28 hours.Breakfast, eaten 30 minutes after workouts, will deliver muscle tissue with the necessary nutrients for its growth and update.
Keep in mind that immediately after the exercise, the stomach and the digestive tract do not function 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 due to the fact that after a workout, the greater part of the blood is in the muscles.This does not offer enough blood to digest food.For this reason, the best time for breakfast half an hour after training.
Weight loss exercises and proper nutrition
After each training, the body must be restored, which means you need a lot of protein.Unfortunately, breakfast, in many countries around the world, is one of the biggest dishes.Almost every restaurant or hotel offers breakfast that does not contribute to good health.As a rule, it is a range of pancakes, waffles, toast, cookies or donuts.Most people, including many athletes, eat too many 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 too many refined carbohydrates (sugar, flour, etc.).The consequence of a modern carbohydrate diet is a large percentage of overweight people.
The right nutrition is that you need to limit the consumption of carbohydrates and sugar after exercise.This will help prevent the formation of hormonal somatostatin, which inhibits the production of human growth hormone.Ordinary "sugar traps" use 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 at every meal.Useful sources of carbohydrates (fibrous -rich fibrous type): fruit and leaf vegetables, fruits with bark, whole grains, potatoes and bananas.About 50 percent of calories should come from healthy fats such as avocado, coconut oil, organic eggs, fatty fish, herbal red meat, dairy products, nuts and seeds.
Effective weight loss exercises in the morning and then a healthy and nutritious breakfast - two simple ways to lose weight quickly.