When studying the results of the participants of the television program "Braw loser", the researchers discovered that the diet itself can lead to an excessive weight decrease, but only 65 percent of this weight loss were fat deposits.The remaining 35 percent occurred in the reduction of muscle mass.Conclusion: Only physical exercises relieve fat and improve body shape.
In truth, we all want to have a good physical form.Good news: you can quickly reduce excess weight with effective weight loss.Recent studies have shown that eight minutes of high intensity training were as effective to burn fat as 150 minutes of average intensity exercises.You can probably find a few minutes a week.
Mission by feasible or how to lose weight quickly
Almost all those dedicated to physical aptitude want to get maximum benefit for less time.If you spend a lot of time in the gym and do not get the desired result, try high intensity intervals training (high intervention intervals training - HIIT).The advantage of intensive training is that it is much shorter than usual and provides the opportunity to lose weight quickly.
The systematic review presented at the conferences of the integrative biology of the exercises in Colorado summarized the results of the influence of HIIT training on fat burning and confirmed that effective weight loss exercises burn more calories in less time.The analysis revealed that intensive training can lead to 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 train intensely, even if the exercise is brief, this produces an immediate change in their DNA, which increases the production of fatty enzymes (Diabid) that breaks down the fat.
It is also reported that the performance of exercises for weight loss within 12 weeks can lead not only to significant reductions in the volume of muscle, subcutaneous and visceral fats, but also to adapt the metabolism to the burning of fat for energy.
Thanks to the use of fast fibers, intensive training increases growth hormone (HGH), which helps increase muscle mass and reduce fat deposits.
Recent studies of the Swedish Sports and Health Sciences showed that high -intensity intervals training improves the capacity of skeletal muscles to oxidize fat and burn more calories in less time.It was also discovered that the restriction in the carbohydrate diet, which are not organic, increases the effect of fat burning.The combination of intensive training and a low carbohydrates diet maximizes the influence of cellular factors that contribute to the decomposition of fats for energy production.
PERFECT FITNESS: LOSE TO LOSE WEIGHT
HIIT training generally consists of a warm short, then several repetitions of the exercise (or a series of several exercises) in the mode of maximum intensity that is alternated with periods of active restoration of medium intensity and in conclusion: relaxation of the entire body.
Effective weight loss exercises should combine aerobic and anaerobic training.The most notable 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 exercises to burn fat with your own body, suspended simulator and many other devices.
Effective exercises to lose weight on sliding records.
HIIT training provides huge health benefits, which include:
- Reduction of excess weight and the formation of athletic physicist;
- more elastic skin and less wrinkles;
- Increased muscle tone and energy level.
High intensive intervals training is the best aptitude for weight loss and is recommended as an alternative to ordinary training.
Fat burning exercises: How does it work?
A person evolved under the influence of intense physical effort, and his body is adapted 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 that are full of capillaries and mitochondria.Fast muscle fibers contain much less blood and are less saturated with mitochondria, but have many myofibrils and are capable of significant growth.
Even if you spend an hour on a tape to run 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 implies slow and fast muscle fibers.
Aerobic energy formation in the process of slow fibers helps 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.An increase in the size and amount of mitochondria in the muscles leads to an increase in fat consumption as energy.
Fast fibers are largely glycolytic and contain a lot of glucose, energy in them occurs without oxygen (anaerobic energy formation).When these fibers constantly work, muscle capacity in relation to glycogen reserves expands.As a result, greater excess 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, the increase in metabolism after anaerobic training remains for another 36 hours, which causes the body to burn additional calories.
How to lose weight quickly: Intensive Tobat Training
Two intensive aerobic training methods are currently popular.Tabata's high intensity intervals training bears Dr. Izumi Tabata, who first used it to train athletes.It requires 20 seconds of maximum efforts, followed by 10 seconds of rest.This intensive cycle is repeated eight times in just four minutes.
Only four minutes?It is difficult to believe, but keep in mind that these should be the four most difficult minutes you have experienced while training.Only 10 seconds of relaxation among high intensity sessions is a Wimps training.Tabata not only burns the same calorie in four minutes, as well as for an hour of medium intensity (rising or executing a body), but there is also a residual effect when additional calories are burned after leaving the gym.Only 12 minutes a week, four minutes a day for three days, this is the perfect aptitude for weight loss.Izzumi Tabata said: "If you make a tobat correctly, you can only make a round, and it is unlikely that the newcomer will end with that."
Effective sprint 8 weight loss exercises
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 rate.When they repeat eight times, including a lukewarm of four minutes, this training lasts about 20 minutes.
Sprint 8's 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 as quickly as possible within 30 seconds.Rest for 90 seconds, still in motion, but slower and reducing the load.Repeat the exercise again.When it starts for the first time, you can perform only two or three high intensity cycles.Gradually increase the number of cycles to eight to achieve a 20 -minute session (a series of eight repetitions).
Progressive intensive training
Intensive training must be carried out only two or three times a week.The muscles require at least two days to restore.As a result of intensive training, life is improved, which then enters fatigue.
The tone and performance of life are reduced, which activates the recovery process.If the training was intense, then not only the restoration of energy occurs at the initial level, but also to its excess.At this time, muscles and organs are full of excessive forces.If you repeat training, then the energy level during recovery increases even more.With progressive training, it is necessary to select a way that does not cause too much work.The repeated load should be used after complete recovery.
Perform weight loss exercises in the morning
Food and exercises are the two most important weight loss strategies.Perhaps you are surprised to know that classes 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 adhere to the training regime regularly increases when it trains in the morning.When you are planning a training later, you will always have something competing right now, and probably will often miss classes.In addition, night training has another inconvenience.As a rule, excite your body at a time when you relax and prepare to sleep.
The lighting load is a winning combination, because fat burning processes are more active in hunger.And, wonderful, he will not need to experience hunger flour, because naturally hunger during sleep.
Breakfast is the most important food
Another very important element is the time to eat.The best moment is after training, since 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 are destroyed.
You cannot accumulate muscles during training.Muscle growth occurs after completing the exercises.The compensation mechanism begins to function immediately after class and the body proceeds to the restoration, which can last up to 24 to 28 hours.Breakfast, eaten 30 minutes after training, will provide muscle tissue with the necessary nutrients for growth and update.
Keep in mind that immediately after physical effort, stomach and digestive tract do not work so efficiently.The reason is that the gastrointestinal tract is incredibly vascular and uses a significant amount of blood to perform its work.The problem arises due to the fact that after training, most of the blood is in the muscles.Therefore, a sufficient amount of blood is not available for food digestion.For this reason, the best time for breakfast half an hour after training.
Adequate thinning and nutrition exercises
After any training, the body must be restored, which means that it needs a lot of protein.Unfortunately, breakfast, in many countries of the world, is one of the worst dishes.Almost all restaurants or hotel offer breakfast that does not contribute to good health.As a general rule, this is a variety of pancakes, gofres, 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 makes it fat.Does not accumulate fat to eat fat: it obtains fat to the use of too many refined carbohydrates (sugar, flour, etc.).The consequence of a modern diet, which is saturated with carbohydrates, is a large percentage of overweight people.
The proper nutrition is that it 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 for 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 proteins and carbohydrates together at each meal.Useful carbohydrate sources (fibrous type, rich in fiber): fruit and sheet vegetables, fruits with peel, integral grain, potatoes and bananas.About 50 percent of the calories should come from beneficial fats, such as avocados, coconut oil, organic eggs, fatty fish, herbal red meat, dairy products, nuts and seeds.
Effective exercises for weight loss in the morning, and then a healthy and nutritious breakfast, two simple ways of losing weight quickly.