Studying the results of the participants in the “Big Lastard” television show, the researchers found that the diet in 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 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 were as effective in burning 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 everyone who is engaged in fitness wants 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 high -intensity interval training (High Intervitation Interval 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 integrative biology of exercises in Colorado summarized the results of the influence of the 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 overweight people.
Studies say that when healthy, but inactive people intensively train, even if the exercise is brief, this produces an immediate change in their DNA, which increase the production of fat (liabid) enzymes that break down 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 metabolism to burning fat 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 decrease fat deposits.
Recent studies of the Swedish Sports School and Health Sciences showed that high -intensity interval training improves the ability of skeletal muscles to oxidize fat and burns more calories in less time.It was also found that the restriction in the diet of carbohydrates, which are not organic, increases the effect of fat burning.The combination of intensive training and low -carb diet maximizes the influence of cellular factors that contribute to the breakdown of fats for energy production.
Perfect fitness - charging for weight loss
Hiit training usually consists of a short warm -up, then several repetitions of the exercise (or a series of several 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 such as rowing or elliptical.If you do not have access to sports simulators, you can perform exercises for burning fat using your own body, suspended simulator and many other devices.
Effective exercises for weight loss on sliding disks.
Hiit training provides huge health benefits, including:
- reduction of excess weight and the formation of athletic physique;
- more elastic skin and fewer 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 ordinary training.
Fat burning exercises - how does it work?
A person evolved under the influence of intense physical exertion, and his body is adapted for 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 filled with capillaries and mitochondria.Fast muscle fibers contain much less blood and are less tightly saturated with mitochondria, but have a lot of myofibrils and are capable of significant growth.
Even if you spend an hour on a treadmill several times a week, you train only slow fibers, neglecting your body natural physiology, because you do not work with another half of your muscles - quick fibers.Compared to typical aerobic training, intensive training involves both slow and fast muscle fibers.
Aerobic energy formation in the process of slow fibers helps to burn accumulated fat due to the active consumption of oxygen 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 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 glycolithic and contain a lot of glucose, energy in them is produced without oxygen (anaerobic energy formation).When these fibers are constantly working, muscle capacity in relation to glycogen reserves expands.As a result, a lower excess of glucose coming 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, increased metabolism after anaerobic training remains for another 36 hours, which makes the body burn additional calories.
How to lose weight quickly - intensive workout of tobat
Two methods of intensive aerobic training are currently popular.The high -intensity interval training of Tabata is 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 over only four minutes.
Only four minutes?It's hard to believe, but keep in mind that this should be the most difficult four minutes that you have ever experienced while 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 for an hour of medium intensity (riding a bicycle or running a corps), but there is also a residual effect when additional calories are burned after you leave 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 make a tobat correctly, you can only make one round, and the newcomer is unlikely to even end up with it.”
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 pace.When repeating eight times, including a four -minute warm -up, this training takes about 20 minutes.
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 for three minutes.Perform the exercise as fast as you can within 30 seconds.Rest for 90 seconds, still moving, but slower and reducing the load.Repeat the exercise again.When you first start, 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 should be carried out only two to three times a week.Muscles require at least two days to restore.As a result of intensive training, life is enhanced, which then goes into fatigue.
Life tone and performance are reduced, which activates the recovery process.If the training was intense, then not only the restoration of energy occurs to the initial level, but also its excess.At this time, muscles and organs are full of excess forces.If you repeat the training, then the level of energy during recovery rises even higher.With progressive training, it is necessary to select a mode that does not cause overwork.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 will be surprised to learn 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?Practice has shown that the ability to adhere to 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 competing at this time, and you will probably often miss classes.In addition, the evening training has another drawback.It, as a rule, excites your body at a time when you better relax and prepare for sleep.
Lighting charging is a winning combination, because the processes of fat burning are more active in starvation.And, wonderful, you will not need to experience the flour of hunger, because you naturally starve during sleep.
Breakfast is the most important meal
Another very important element is the time of eating.The best time is after training, since this is the time when the muscles become extremely susceptible to the assimilation of nutrients, especially protein.Physical activity is inhibited by the mechanism that builds protein.In fact, proteins are destroyed.
You cannot build up muscles during training.Muscle growth occurs after completion of exercises.The compensation mechanism begins to operate immediately after class and the body proceeds to restoration, which can last up to 24 - 28 hours.Breakfast, eaten 30 minutes after training, will supply muscle tissue with the necessary nutrients for its growth and update.
Keep in mind that immediately after physical exertion, the stomach and the digestive tract do not function 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.Thus, 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 proper nutrition
After any training, the body needs to be restored, which means that you need a lot of protein.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 range of pancakes, waffles, toasts, 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 turns it into fat.You do not accumulate fat from eating fat - you get 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 large percentage of overweight people.
Proper nutrition is that you must 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 “sugar traps” use 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 protein and carbohydrates together in each meal.Useful sources of carbohydrates (fibrous type, rich in fiber): fruit and sheet vegetables, fruits with peel, whole grain, potatoes and bananas.About 50 percent of 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 to lose weight quickly.