By studying the results of the participants in the television show "Big Lastard", the researchers found that the diet itself can lead to a reduction in excess weight, but only 65 percent of this weight loss was fat deposits.The remaining 35 percent occurred in the reduction of muscle mass.Conclusion: physical exercises only relieve fat and improve the shape of the body.
In truth, we all want to have a 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 have been effective in the combustion of fats as much as 150 minutes of average intensity exercises.You can probably find a few minutes a week.
Mission for possible or how to lose weight quickly
Almost all those who are engaged in fitness want to get the maximum benefit for less time.If you spend a lot of time in the gym and do not get the desired result, try training at high intensity intervals (training at high interval intervals - 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 to the conferences of the supplementary biology of the exercises in Colorado summarized the results of the influence of the HIIT training on the combustion of fats 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 a more significant reduction in fat in overweight people.
Studies say that when healthy, but inactive people train intensely, even if the exercise is short, this produces an immediate change in their DNA, which increases the production of fatty (connection) enzymes that break down fat.
It has also been reported that the performance of the 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 combustion of fats for energy.
Thanks 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 on the Swedish sports school and the health sciences have shown that training at high intensity intervals improves the ability of the skeletal muscles to oxidize fat and burns more calories in less time.It has also been discovered that the restriction in the carbohydrate diet, which is not organic, increases the effect of fat combustion.The combination of intensive training and low carbohydrate diet maximizes the influence of cellular factors that contribute to the breakdown of fats for energy production.
PERFECT FITNESS: recharge for weight loss
HIIT training usually consists of a short heat, therefore different repetitions of the exercise (or a series of different exercises) in the maximum intensity mode alternating with periods of active restoration of medium intensity 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 as rowing or elliptical.If you do not have access to sports simulators, you can perform exercises to burn fat using your body, a suspended simulator and many other devices.
Effective exercises for weight loss on sliding discs.
The HIIT training offers enormous health benefits, including:
- reduction of excess weight and athletic physicist formation;
- more elastic leather and less wrinkles;
- Increase muscle tone and energy level.
Training at high 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 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.The slow muscle fibers are red muscles full of capillaries and mitochondria.Fast muscle fibers contain much less blood and are less strictly saturated with mitochondria, but have many myofibrils and are able to significant growth.
Even if you spend an hour in a treadmill several times a week, you only train slow fiber, neglecting your body natural physiology, because it does not work with another half of the muscles: fast fibers.Compared to typical aerobic training, intensive training involves both slow and fast muscle fibers.
The formation of aerobic energy in the lens fiber process helps to burn the 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 mitochondria in the muscles leads to an increase in fat consumption as energy.
The fast fibers are largely glycolic and contain a lot of glucose, the energy in them is produced without oxygen (formation of anaerobic energy).When these fibers work constantly, muscle ability in relation to glycogen reserves expands.As a result, a lower glucose excess 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 to increase muscle mass and a decrease in fat deposits.In addition, an increase in metabolism after an anaerobic training remains for another 36 hours, which makes the body burned with 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 takes its name from Dr. Izumi Tabata, who used it for the first time to train athletes.It requires 20 seconds of maximum efforts, followed by 10 seconds of rest.This intensive cycle repeats eight times in just four minutes.
Just four minutes?It is difficult to believe, but keep in mind that these should be the most difficult four minutes you have ever lived during training.Only 10 seconds of relaxation between high intensity sessions are a workout for Wimp.Tabata not only burns the same calories in four minutes, as well as for an hour of medium intensity (riding a bicycle or in execution of a body), but there is also a residual effect when the additional calories are burned after leaving the gym.Only 12 minutes a week, four minutes a day for three days: this is the perfect physical form for weight loss.Izzumi Tabata said: "If you make a touched properly, you can only make a round and it is unlikely that the newcomer ends with it".
Effective exercises of weight loss Sprint 8
If you are a beginner in high intensity training, try the Sprint 8 method: perform exercises for 30 seconds with maximum effort and therefore 90 seconds of recovery at an average pace.When you repeat eight times, including a four -minute heat, this training lasts about 20 minutes.
The Sprint 8 intervals were determined by a fitness specialist who has more than 35 years of experience in the formation of over 18,000 professional athletes.
Heat up for three minutes.Perform the exercise as quickly as possible within 30 seconds.Rest for 90 seconds, still on the move, but slower 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 eight cycles to reach a 20 -minute session (a series of eight repetitions).
Progressive intensive formation
Intensive training should only be done two or three times a week.The muscles take at least two days to restore.As a result of intensive training, life has improved, which then goes to fatigue.
The tone of life and performance are reduced, which activates the recovery process.If the training was intense, not only the restoration of energy takes place at the initial level, but also its excess.At this moment, the muscles and organs are full of excess forces.If you repeat training, the energy level during recovery increases even more.With progressive training, it is necessary to select a mode that does not cause overload.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.Perhaps you will be surprised to learn that lessons have special advantages in the morning.The best time for most people for physical exercises is 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 on a regular basis increases when you train in the morning.When you are planning a training later, you will always have something to compete right now and you will probably miss the lessons.In addition, evening training has another disadvantage.As a rule, excite your body at a time when you relax better and get ready to sleep.
Charging lighting is a winning combination, because fat combustion processes are more active in hunger.And, wonderful, you will not need to experience hunger flour, because you have naturally hungry during sleep.
Breakfast is the most important meal
Another very important element is the time for eating.The best time is after training, since this is the moment when the muscles become extremely susceptible to the assimilation of nutrients, in particular to proteins.Physical activity is inhibited by the mechanism that builds proteins.In fact, proteins are destroyed.
You can't build muscles during training.Muscle growth occurs after the completion of the exercises.The compensation mechanism begins to function immediately after the class and the body proceeds to restoration, which can last up to 24-28 hours.Breakfast, eaten 30 minutes after training, will provide the 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 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.Therefore, a sufficient amount of blood is not available for digestion of food.For this reason, the best time for breakfast half an hour after training.
Slimming exercises and correct nutrition
After any training, the body must be restored, which means that you need many proteins.Unfortunately, breakfast in many countries of 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, this is a series of pancake, waffle, toast, biscuits 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 necessary, your body turns it into fat.It does not accumulate fat from fat eating: it becomes fat from the use of too many refined carbohydrates (sugar, flour, etc.).The consequence of a modern diet, which is saturated with carbohydrates, is a great percentage of overweight people.
Proper nutrition is that it is necessary to 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 common traps for "sugar" 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 together and carbohydrates in every meal.Useful sources of carbohydrates (fibrous type, rich in fiber): fruit and sheet vegetables, fruit with peel, whole wheat, potatoes and bananas.About 50 percent of calories should come from beneficial fats, such as avocado, coconut oil, organic eggs, fat fish, red meat based on herbs, dairy products -caseari, walnuts and seeds.
Effective exercises for weight loss in the morning and then a healthy and nutritious breakfast - two simple ways to lose weight quickly.