The researchers examined the results of the participants in the television show "Big Last" and found that the nutrition itself can lead to a decrease in excess weight, but only 65 percent of this weight loss were fat deposits.The remaining 35 percent occurred in reducing muscle mass.Conclusion: Only physical exercises relieve fat and improve body shape.
In truth, we all want to have a good physical shape.Good news: You can quickly reduce overweight with effective weight loss exercises.Recent studies have shown that eight minutes with high intensity training in the burning of fat were as effective as 150 minutes of average intensity exercises.You can probably find a few minutes a week.
Mission of feasible or how to quickly lose weight
Almost everyone who deals with fitness wants to get the maximum benefit for less time.If you spend a lot of time in the gym and do not achieve the desired result, try with a 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, which was presented at the conferences of the integrative biology of 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 shorter time.The analysis showed that intensive training in healthy people can lead to a moderate reduction in the subcutaneous fat and a stronger reduction in fat in overweight people.
Studies say when healthy but inactive people train intensely, even if the exercise is short, this leads to an immediate change in your DNA, which increases the production of fat (liibian) enzymes that reduce fat.
It is also reported that the implementation of weight loss exercises within 12 weeks can not only lead to significant reductions in muscle volume, 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 the production of growth hormone (HGH), which contributes to increasing muscle mass and reducing fat deposits.
The latest studies in Swedish sports and health sciences showed that interval training with high intensity improves the ability of the skeletal muscles to oxidize fat and burn more calories in a shorter time.It was also found that the restriction of the diet of carbohydrates that are not organic increases the effect of fat burning.The combination of intensive training and low carbohydrate diet maximizes the influence of cellular factors that contribute to the breakdown of fats for energy generation.
Perfect fitness - charge for weight loss
The HIIT training usually consists of a short warm up, then several repetitions of the exercise (or a number of several exercises) in the maximum intensity mode, which alternated with periods of active restoration of medium intensity and closing - relaxation of the entire body.
Effective weight loss exercises should combine both aerobes 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 have no access to sports simulators, you can carry out exercises to burn fat with your own body, a suspended simulator and many other devices.
Effective exercises for weight loss in slider discs.
HIIT training offers enormous health benefits, including:
- Reduction of overweight and the formation of athletic body building;
- More elastic skin and less wrinkles;
- Increasing muscle tone and energy level.
High -intensive interval training is the best suitability for weight loss and is recommended as an alternative to normal training.
Fat burning exercises - how does it work?
One person developed under the influence of intensive physical exertion, and his body is adapted to short -term stress with high intensity.This is part of our genotype.
To understand how HIIT works, you first have to familiarize yourself with two different types of muscle fibers.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Fast muscle fibers contain much less blood and are less closely saturated with mitochondria, but have many myofibrils and are able to grow significantly.
Even if you spend an hour on a treadmill several times a week, only train slow fibers and neglect your body of natural physiology because you do not work with another half of your muscles - quick fibers.Compared to the typical aerobic training, intensive training includes both slow and fast muscle fibers.
The aerobic energy formation in the process of slow fibers helps to burn accumulated fat with skeletal muscles due to the active oxygen consumption, 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 mostly glycolithic and contain a lot of glucose, energy is generated without oxygen (anaerobic energy formation).When these fibers work constantly, the muscle capacity in relation to glycogen reserves expands.As a result, a lower glucose surplus 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 helps to increase muscle mass and a decrease in fat deposits.In addition, an increased metabolism after anaerobic training remains for another 36 hours, which burns the body additional calories.
How to lose weight quickly - intensive training by Tobat
Two methods of intensive aerobic training are currently popular.Training with a high intensity interval from Tabata is according to Dr.Izumi Tabata named, who used it for the first time to train athletes.It requires 20 seconds of maximum effort, followed by 10 seconds rest.This intensive cycle is repeated eight times over four minutes.
Only four minutes?It is difficult to believe, but remember that this should be the most difficult four minutes you have ever experienced during training.Training for Wimps is only 10 seconds of relaxation between high intensity sessions.Tabata not only burns the same calorie in four minutes and for an hour of medium intensity (ride a bike or run a corps), but there is also a residual effect if 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 Tobfat right, you can only do one round, and the newcomer is unlikely that he will end with it at all."
Effective sprint 8 weight loss exercises
If you are a beginner in training with high intensity, try the sprint 8 method: average exercises for 30 seconds with maximum effort and then 90 seconds relaxation at an average pace.This training takes about 20 minutes with the eight time repetition, including a warm four -minute.
The 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.
Warm up three minutes.Perform the exercise as soon as possible within 30 seconds.They rest for 90 seconds, still move, but slower and reduce the load.Repeat the exercise again.When you start for the first time, you can only perform two or three high cycles with high intensity.Gradually increase the number of cycles to eight to achieve a 20-minute session (a number of eight repetitions).
Progressive intensive training
Intensive training should only be carried out two to three times a week.Muscles need at least two days to restore.As a result of intensive training, life is improved, which then goes to fatigue.
The life tone and performance are reduced, which activates the restoration process.If the training was intense, not only the restoration of the energy occurs on the initial level, but also the surplus.At that time, muscles and organs are full of excess forces.When you repeat the training, the energy level increases even higher during recovery.With progressive training, it is necessary to select a mode that does not cause revision.Repeated load should be used after full restoration.
Get weight loss exercises in the morning
Food and exercises are the two most important strategies for weight loss.Perhaps you will be surprised to find out that courses in the morning have special advantages.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?Practice has shown that the ability to keep the training regime regularly increases during training in the morning.If you are planning a training course later, you will always compete something at this time and probably often miss classes.In addition, the evening training has another disadvantage.As a rule, it excites your body at a time when you better relax and prepare for your sleep.
The lighting is a profitable combination because the processes of fat burning in hunger are more active.And wonderful, you don't have to experience the flour of hunger because of course you starve in sleep.
Breakfast is the most important meal
Another very important element is the time of food.The best time is after training, as this is the time when the muscles are extremely susceptible to the assimilation of nutrients, especially protein.The physical activity is inhibited by the mechanism that builds protein.In fact, proteins are destroyed.
You cannot build muscle during training.Muscle growth takes place after the exercises have been completed.The compensation mechanism begins to work immediately after class, and the body continues with the restoration, which can take up to 24 to 28 hours.The breakfast that is eaten 30 minutes after training provides muscle tissue with the necessary nutrients for growth and updating.
Remember that immediately after physical exertion of the stomach and the digestive tract do not work so efficiently.The reason for this is that the stomach intestine tract is incredibly vascular and uses a considerable amount of blood to carry out its work.The problem occurs due to the fact that the most blood is in the muscles after training.Therefore, there is no sufficient amount of blood available for the digestion of food.For this reason, the best time for breakfast half an hour after training.
Discounts and correct nutrition
After each training, the body must be restored, which means that you need a lot of protein.Unfortunately, breakfast in many countries in the world is one of the worst dishes.Almost every restaurant or hotel offers breakfast that does not contribute to good health.As a rule, they are a number 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 if you consume more than you need, your body transforms it into fat.You do not collect fat in eating fat - you get fat from the use of too many sophisticated carbohydrates (sugar, flour, etc.).The result of a modern diet that is saturated with carbohydrates is a large percentage of overweight people.
The right nutrition is that you have to restrict the consumption of carbohydrates and sugar after training.This will help prevent hormonal somatostatin that inhibits the production of human growth hormone.The usual “sugar traps” of many people are fruit juices and sports drinks with a large amount of sugar.Avoid these products at all costs!
It is important to combine protein and carbohydrates with high quality quality in every meal.Useful carbohydrate sources (fiber type, rich in fiber): fruit and leafy vegetables, fruit with bowl, whole grain, potatoes and bananas.About 50 percent of calories should come from useful fats such as avocados, coconut oil, organic eggs, fat fish, vegetable 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 to lose weight quickly.