Researchers looked at the results of participants in the “Braw Loser” TV show, and the researchers found that diet itself can lead to excessive weight loss, but only 65% of weight loss is fat deposition.The remaining 35% occurs in reducing muscle mass.Conclusion: Only physical exercise can reduce fat and improve body shape.
In fact, we all want to have a good physical condition.Good news: You can lose weight quickly with effective weight loss exercises.Recent studies have shown that eight minutes of high-intensity training is as effective in burning fat as 150 minutes of average intensity exercise.You may find several minutes a week.
Through tasks that workable or how to lose weight quickly
Almost everyone who works in fitness wants to get the most out of their money in less time.If you spend a lot of time in the gym and don’t get the results you want, try high-intensity interval training (High Intervention Interval Training - HIIT).The advantage of intensive training is that it is much shorter than usual and provides a chance to lose weight quickly.
A systematic review presented at the Colorado Exercise Conference summarizes the results of the effects of HIIT training on fat burning and confirms that effective weight loss exercises consume more calories in less time.Analysis shows that intensive training can lead to moderate reduction of subcutaneous fat in healthy people and greater fat in overweight people.
Studies have shown that when healthy but inactive people train, even if the practice is brief, it can cause their DNA to change immediately, thereby increasing the production of fat (Liabid) enzymes, which destroys fat.
It is also reported that weight loss exercises over 12 weeks not only lead to a significant reduction in muscle, subcutaneous and visceral fat volume, but also allows metabolism to adapt energy to burn fat.
Thanks to the use of fast fibers, reinforcement training increases growth hormone (HGH) production, which helps increase muscle mass and reduce fat deposition.
New research from Swedish sports schools and health sciences shows that high-intensity interval training can improve skeletal muscle's ability to oxidize fat and burn more calories in less time.It was also found that dietary restrictions that are not organic carbohydrates increase fat burning effects.The combination of intensive training and a low-carb diet maximizes the effects of cytokines, which helps fats destroy energy production.
Perfect fitness - weight loss charging
HIIT training is usually composed of brief warmth, followed by several repetitions of exercises (or a series of exercises) in maximum intensity mode, alternating with the active recovery period of moderate intensity, summary - relaxation of the entire body.
Effective weight loss exercises should be combined with aerobic and anaerobic training.The most striking thing about this in intensive training is that you can do it in the gym and at home.You can use simulators like rowing or oval.If you can't use the motion simulator, you can use your own body, the suspension simulator and many other devices for fat burning exercises.
Effective exercises for weight loss on sliding disks.
HIIT training provides tremendous health benefits, including:
- weight loss and exercise constitution formation;
- Elastic skin and fewer wrinkles;
- Improves muscle tone and energy levels.
Highly intensive interval training is the best fitness for weight loss and is recommended as an alternative to regular training.
Fat Burning Exercise - How does it work?
A person evolved under the influence of intense physical fatigue, and his body adapts to high-intensity short-term loads.This is part of our genotype.
To understand how HIIT works, you must first be familiar with two different types of muscle fibers.Slow muscle fibers are red muscles filled with capillaries and mitochondria.Rapid muscle fibers contain much less blood, less tight saturation of mitochondria, but have a lot of myofibrils and are able to grow significantly.
Even if you spend an hour on the treadmill a few times a week, you will only train slow fibers, ignoring the body's natural physiology because you don't work with your partner's muscles - fast fibers.Intensive training involves slow and fast muscle fibers compared to typical aerobic training.
During the slow fiber process, aerobic energy formation helps burn because oxygen is consumed with skeletal muscles, thereby stimulating mitochondria growth.As a result, muscles can use more oxygen and burn more calories with the same power.Increased size and quantity of mitochondria in muscles can lead to fat consumption as an increase in energy.
Rapid fibers are largely sugar fossils and contain a lot of glucose, where the energy produced is oxygen-free (anaerobic energy is formed).As these fibers continue to work, the muscle capacity associated with glycogen storage expands.As a result, excess glucose from food is low and can be converted into fat.
Thanks to the use of rapid fibers, strengthening training increases the production of human growth hormone (HGH).In adults, this hormone helps increase muscle mass and decrease in fat deposition.In addition, the metabolism increased by 36 hours after anaerobic training, which caused the body to burn more calories.
How to lose weight quickly - Tobat's intensive exercise
Currently, two intensive aerobic training methods are very popular.Tabata's high-intensity interval training is named after Dr. Izumi Tabata, who first uses it to train athletes.It takes 20 seconds of maximum effort and then takes 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 this should be the most difficult four minutes you'll ever go through while training.Only 10 seconds of relaxation between high-intensity sessions is training for wimps.Not only does Tabata burn the same calories in four minutes, it also burns a moderate intensity for an hour (cycling or running legion), but it also has a residual effect when you increase calories after leaving the gym.Only 12 minutes a week, four minutes and three days a day - it's ideal for weight loss."If you make a drug correctly, you can only do one round and newcomers are unlikely to even end up with it," Izzumi Tabata said.
Effective sprint 8 weight loss exercise
If you are a beginner with high intensity training, try the Sprint 8 method: Perform 30 seconds of exercises and maximize your efforts, then recover at an average speed of 90 seconds.This exercise takes about 20 minutes when repeating eight times (including four minutes of warmth).
The Sprint 8 interval is determined by a fitness expert who has over 35 years of experience in training more than 18,000 professional athletes.
Warm up for three minutes.Perform the exercises as fast as possible in 30 seconds.Rest for 90 seconds, still move, but slower and reduce load.Repeat the exercise again.At the first start, you can only perform two or three high-intensity cycles.Gradually increase the number of cycles to eight to achieve a 20-minute session (a series of repetitions).
Conduct sexually intensive training
Intensive training should be conducted only two to three times a week.It takes at least two days for the muscles to recover.Thanks to intensive training, life is enhanced and then fatigued.
Reduces the tone and performance of life, thereby activating the recovery process.If training is intense, not only will the energy recovery return to the initial level, but too much will happen.Currently, muscles and organs are filled with too much force.If you repeat the training, the energy level during the recovery process will rise or even be higher.With progressive training, it is necessary to choose a pattern that does not lead to overwork.Repeated loads should be used after full recovery.
Do weight loss exercises in the morning
Food and exercise are the two most important weight loss strategies.Maybe you will be surprised to find that there are special advantages to attending classes.The best time for most people to exercise is in the morning.
Why is it better to do weight loss exercise in the morning?Practice shows that during morning training, the ability to regularly abide by the training system will increase.When you plan your training later, you will always have some competition at this point and you may miss the course frequently.In addition, evening training has another drawback.Usually, it will inspire your body when you are best relaxed and ready to sleep.
Lighting charging is a successful combination because the process of burning fat is more active in hunger.And, great, you don't have to experience hungry flour because you're naturally hungry during your sleep.
Breakfast is the most important meal
Another very important factor is the time to eat.The best time is after training, because this is an era when muscles become extremely susceptible to nutrients (especially proteins).Physical activity is inhibited by the mechanisms that establish proteins.In fact, the protein is destroyed.
During training, you cannot accumulate muscle.Muscle growth occurs after the exercise is completed.The salary mechanism starts to operate immediately after class, and the body can recover and lasts up to 24-28 hours.Breakfast 30 minutes after training will provide the necessary nutrients for growth and renewal.
Remember that after physical fatigue, the stomach and digestive tract cannot function so effectively.The reason is that the gastrointestinal tract is incredible blood vessels and uses a lot of blood to work.Since most of the blood is in the muscles after training, there is a problem.Therefore, there is not enough blood to digest food.Therefore, the best time to have breakfast after half an hour of training.
Weight loss exercise and proper nutrition
After training, you need to recover your body, which means you need a lot of protein.Unfortunately, in many countries around the world, breakfast is one of the worst dishes.Almost every restaurant or hotel offers no good and healthy breakfast.Usually, this is a range of pancakes, waffles, toast, cookies or donuts.Most people, including many athletes, eat too much carbs.The biological needs of the body in sugar are small.When you consume more time than you need, your body turns into fat.You won't build up fat from eating fat - using too much refined carbohydrates (sugar, flour, etc.) will get fat.The consequence of being full of carbohydrates in a modern diet is a large part of people who are overweight.
The proper nutrition is that carbohydrates and sugar consumption must be limited after training.This will help prevent the formation of the hormone somatostatin, thereby inhibiting the production of human growth hormone.A common "sugar trap" that many people use is juice and sports drinks, which contain a lot of sugar.Avoid using these products at all costs!
It is important to combine high-quality protein and carbohydrates in every meal.Useful sources of carbohydrates (fiber type, rich in fiber): fruits and slicing vegetables, fruits, peels, whole grains, potatoes, potatoes and bananas.About 50% of the calories should come from beneficial fats such as avocado, coconut oil, organic eggs, fatty fish, herbal red meat, dairy products, nuts and seeds.
Effective exercise in the morning to lose weight, followed by a healthy and nutritious breakfast – two easy ways to lose weight quickly.