Studying the results of Braw Loser television program participants, the researchers found that the diet itself can lead to an overweight decrease, but only 65 % of this weight loss were fat deposits.The remaining 35 % occurred in the reduction of muscle mass.CONCLUSION: Only exercise relieves fat and improve the shape of the body.
In fact, we all want to have a good physical form.Good news: You can quickly reduce overweight with effective weight loss exercises.Recent studies have shown that eight minutes of high intensity training were as effective in fat burning as 150 minutes of medium intensity exercises.You can probably find a few minutes a week.
Viable mission or how to lose weight quickly
Almost everyone involved in fitness wishes to get the most benefit for less time.If you spend a lot of time at 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 shorter than usual and offers the opportunity to lose weight quickly.
The systematic review presented at the Colorado Integrative Biology Conference has 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 a moderate reduction in subcutaneous fat in healthy people and more significant reduction in fat in people with overweight.
Studies say that when healthy but inactive people, they train intensely, even if the exercise is brief, it produces an immediate change in their DNA, which increases the production of fat enzymes that break fat.
It is also reported that the performance of weight loss exercises within 12 weeks can lead not only to significant reductions in the volume of muscle, subcutaneous and visceral fats, but also to adapt fat burning metabolism for energy.
Thanks to the use of fast fiber, intensive training increases growth hormone production (HGH), which helps increase muscle mass and decrease fat deposits.
Recent studies from Swedish sports school and health sciences have shown that high intensity training improves the ability of skeletal muscles to oxidize fat and burning more calories in less time.It was also found that the restriction on the non -organic carbohydrate diet increases the effect of fat burning.The combination of intensive training and low car diet maximizes the influence of cell factors that contribute to the breaking of fats for energy production.
Fitness Perfect - Weight Loss Collection
Hiit training usually consists of a short and hot -P -up, then several repetitions of the exercise (or a series of multiple exercises) in maximum intensity mode alternating with active restoration periods of the average intensity and, in the conclusion -relaxation of the whole body.
Effective weight loss exercises should combine aerobic and anaerobic training.The most notable in intensive training is that you can do both at the gym and at home.You can use simulators like rowing or ellipticals.If you do not have access to sports simulators, you can perform fat exercises using your own body, suspended simulator and many other devices.
Effective weight loss exercises on sliding discs.
HIIT training offers huge health benefits, including:
- reduction of overweight and the formation of the athletic physical;
- More elastic skin and less wrinkles;
- Increasing muscle tone and energy level.
High intensive interval training is the best fitness for weight loss and is recommended as an alternative to common training.
Fat Burning Exercises - How does it work?
A person has evolved under the influence of intense physical effort, and his body is adapted for short -term load with high intensity.This is part of our genotype.
To understand how HIIT works, you should first familiarize yourself with two different types of muscle fibers.Slow muscle fibers are red muscles that are filled with capillaries and mitochondria.Quick muscle fibers contain much less blood and are less firmly 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, it only trains slow fibers, neglecting your body's natural physiology, because it doesn't work with another half of your muscles - fast fibers.Compared to typical aerobic training, intensive training involves slow and fast muscle fibers.
The formation of aerobic energy in the slow fiber process helps to burn accumulated fat due to the active consumption of oxygen with the skeletal muscles, which stimulates the growth of mitochondria.As a result, the muscles can take more oxygen and burn more calories with the same power.An increase in the size and amount of muscles in the muscles leads to an increase in fat consumption as energy.
Fast fibers are widely glycolitical and contain a lot of glucose, the energy in them is produced without oxygen (anaerobic energy formation).When these fibers are constantly working, muscle capacity for glycogen reserves expands.As a result, less excess glucose from food can be turned into fat.
Thanks to the use of fast fiber, intensive training increases human growth hormone (HGH) production.In adults, this hormone helps increase muscle mass and a decrease in fat deposits.In addition, increased metabolism after anaerobic training remains for another 36 hours, which makes the body burn additional calories.
How to lose weight quickly - tobat intensive training
Two intensive aerobic training methods are currently popular.Tabata's high intensity training was named after 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's hard to believe, but remember that these should be the most difficult four minutes you have ever experienced during training.Only 10 seconds of relaxation between high intensity sessions is a training for Wimps.Tabata not only burns the same calorie in four minutes, as well as an hour of average intensity (riding a bicycle or running 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 fitness for weight loss.Izzumi Tabata said, "If you do a tobat correctly, you can only make a round, and it is unlikely that the newborn will end 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.By repeating eight times, including a four -minute hot, this training takes about 20 minutes.
Sprint 8 intervals have been determined by a fitness expert who has over 35 years of experience in training over 18,000 professional athletes.
Heat for three minutes.Perform exercise as soon as possible in 30 seconds.Rest for 90 seconds, still in motion, but slower and reducing the load.Repeat the exercise again.When you start, you can only run two or three high intensity cycles.Gradually increase the number of cycles for eight for a 20 -minute session (a series of eight repetitions).
Progressive Intensive Training
Intensive training should be performed only two to three times a week.The muscles require at least two days to restore.As a result of intensive training, life is improved, which then comes into fatigue.
The tone and performance of life are reduced, which activates the recovery process.If training was intense, not only energy restoration occurs at the initial level, but also to its excess.At this time, muscles and organs are full of surplus forces.If you repeat the training, the energy level during recovery increases further.With progressive training, it is necessary to select a way that does not cause over work.The repeated load should be used after complete recovery.
Perform weight loss exercises in the morning
Food and exercise are the two most important weight loss strategies.You may be surprised to learn that classes 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 has shown that the ability to adhere to the training regime regularly increases when you train in the morning.When you are planning a training later, you will always have something competing right now and will probably lose classes.In addition, night training has another disadvantage.As a rule, he excites your body at a time when you relax and prepare to sleep.
Lighting loading is a winning combination because fat burning processes are more active in hunger.And wonderful, you won't have to try hunger flour because naturally hunger during sleep.
Breakfast is the most important meal
Another very important element is the time to eat.The best time is after training, as this is the moment when muscles become extremely susceptible to nutrient assimilation, especially proteins.Physical activity is inhibited by the mechanism that builds proteins.In fact, proteins are destroyed.
You cannot build muscles during training.Muscle growth occurs after exercises.The compensation mechanism begins to operate immediately after class and the body goes to restoration, which can last up to 24 to 28 hours.Breakfast, eaten 30 minutes after training, will provide muscle tissue with the nutrients needed for growth and update.
Remember that immediately after physical exertion, 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 do its work.The problem arises due to the fact that after training, most of the blood is in the muscles.Thus, enough blood is not available for food digestion.For this reason, the best time for breakfast half an hour after training.
Weight loss and proper nutrition exercises
After any training, the body needs to 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 hotels offer breakfast that does not contribute to good health.As a rule, this is a variety 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 you into fat.You do not accumulate fat by eating fat - you get fat with the use of many refined carbohydrates (sugar, flour, etc.).The consequence of a modern, saturated carbohydrate diet is a large percentage of overweight people.
The proper nutrition is that you should limit carbohydrate and sugar consumption after training.This will help prevent the formation of hormonal somatostatin, which inhibits human growth hormone production.Common "sugar traps" are many people are fruit juices and sports beverages containing a large amount of sugar.Avoid these products at all costs!
It is important to combine high quality proteins and carbohydrates in each meal.Useful carbohydrate sources (fibrous type, rich in fiber): fruits and leaves, shell fruits, whole grains, potatoes and bananas.About 50 % of calories should come from beneficial fats, such as avocados, coconut oil, organic eggs, greasy fish, red meat, dairy products, walnuts and seeds.
Effective weight loss exercises in the morning and then a healthy and nutritious breakfast - two simple ways to lose weight quickly.