Cardio is a key
component of the quotient. The easiest way to burn the most fat during
exercise. 8 of these rules will help you to burn fat is brought to a maximum.
Cardio after
weights: Perform cardio exercise after you made the weights. According to the
research of Japanese scientists subjects who performed cardio exercise after
exercise with weights burn the fat were significantly higher compared to the
period when they were first performed cardio exercise and weight training
exercises. Studies also show that most fat combusted in the first 15 minutes of
cardio exercise which preceded the exercises with weights. So, throw on a
stationary bike, elliptical devices or running, at least for 15 min.
HIIT: The best way
to burn fat during cardio workouts high intensity interval training (HIIT).
This includes high-intensity interval training, such as running at 90% of the
maximum heart that accompany low intensity training, such as a walk or rest.
Countless studies confirm that in this way burns more fat than through
continuous, moderate cardio which deals with most people, such as walking 30
minutes at 60-70% of the workload of the heart.
Variable rate:
According to a study respondents who ran three times for 10 min and rested for
20 minutes between each run endured more easily exercise of respondents who
continually ran 30 min. Cardio exercises intermittently burn more fat and
calories after exercise compared to the same period of continuous exercise.
Academic Quarter:
Time of day when when you do cardio training influences the number of calories
that you lose after exercise. Research scientists from the University of Wisconsin, La Crosse, confirmed that respondents who were 30
min bike ride at the gym between 5 and 7 pm raise metabolic levels after exercise more
than subjects who exercised between 5 and 7 am and between 11 am and 1 pm . Although it is best to train when you
need it most convenient, try to back it in the evening exercise routine for
better results.
Like the Scots: A
study conducted at the University of Edinburgh found that subjects who
performed 4-6 sprints for 30 seconds on an exercise bike and rested between 4
min sprint in just 2 weeks lowered blood glucose and insulin levels in 15,
respectively 40% and improved insulin sensitivity by 25%, followed by the
consumption of 75 g of glucose. Maintaining low and stable levels of insulin
promotes the burning of fat and reduce body fat. Therefore, even if you do
20-30 minutes of cardio that you can devote to the exercises, 2-3 min sprint
will help you regulate your insulin levels to assist the fat-burning.
Climb: Have you
thought about other forms of cardio exercise? According to a recent study in Italy takers who climbed the rocks of the heart
is working at 80% of maximum, which is equal to an intense cardio workout.
Respondents also burn the 12 calories per minute (calculated in the case of
subjects who weighed 81 kg) or less than 400 calories in 30 minutes. Check
where you can all provide opportunities for climbing.
Strike: Martial
arts are also a good form of cardio exercise. According to a study conducted at
Wayne State College beginner martial arts performed tae kwon do routine which
consisted of front kicks, butterfly stretching, upper arm bumps, crunches,
punches to the side, stretching the buttocks and pushups. As a result of the
exercise was precipitated by 80% and burn the 300 calories in a half hour. In
addition to tae kwon do can try aikido, kick boxing , karate, kung fu or some
other style of martial exercises.
Spit: According to
a study conducted by researchers from the University of Birmingham who are professional cyclists during
intense driving rinsed and spit out every 7-8 min mouth like fluid energy
sports drinks may have some mileage to go 3 minutes faster than the time when
they used water . I do not recommend you try this advice while pedals on an
exercise bike , but mouthwash energy sports drink every 10 minutes will help
you achieve the results you want without so many extra calories.
Other rules
Some things that
affect the burning of fat, and are not associated with eating , drinking, or
exercise. However, these 9 tips will help you in the fight against fat.
Institution:
Australian study of over 2000 patients who exercised regularly and vigorously
for 2.5 hours a week has come to a result that participants who watched TV for
more than 40 minutes a day had a higher waist circumference of respondents who
watched TV less than 40 minutes a day. Scientists believe that long periods of
sitting compromise the body's ability to burn fat, which is proven and research
conducted on humans and animals at the University of Missouri-Columbia. Avoid idleness, get up and stretch (at
least 20 minutes every day at work or home).
Fotkajte: picture
is worth a thousand calories. According to research conducted at the University
of Wisconsin-Madison participants who had a week photographing their meals
found that uploads them to encourage critical evaluation of food before you eat
it, which led them to choose healthier foods. That was not the case with
respondents who only wrote down what they ate. Then keep a photo log and keep a
diary in which to enter calculations macronutrient intake.
Allocate portions:
According to a study conducted at Cornell University respondents who went to
the movies on a large serving of popcorn (about 22 cups) and ate 45% more
popcorn during the film of the subjects who were given a medium popcorn
servings (about 2 cups). Annoying were the results of respondents are divided
stale popcorn and who still ate 35% more popcorn than patients who were given
the average serving, although rated as a bad taste of popcorn. You can use the
research results in several ways: for lean proteins take a big portion, for
contributions (rice, potatoes, bread) Take small portions.
Laugh: According
to the research of Japanese scientists subjects who ate a meal of 500 calories
while they watched a 40-minute comedy show had lower blood glucose levels, as
opposed to when they consumed the same meal during the tedious 40-minute lectures.
Scientists believe that laughter is changed brain chemistry subjects in a way
that glucose more slowly entered the organism or her muscles quickly
downloaded. If you have to eat in front of the TV and see a comedy and blood
glucose and insulin levels will be low, and you leaner.
Sleep decision:
According to a study published in the American Journal of Epidemiology
respondents who slept 5 hours or less were more likely to be obese (13 kg for
16 years as the study lasted) of the subjects who slept seven hours or more.
This may be caused by an imbalance of hormones leptin and ghrelin. Leptin
reduces hunger and increases the metabolic level, by virtue of ghrelin
strengthens the feeling of hunger. Scientists from the University of Chicago found that subjects who had not slept in
two days showed increased levels of ghrelin and decreased leptin levels were
followed by a stronger hunger. A study from Stanford University found that subjects who had slept little
low leptin levels, elevated ghrelin levels, and the more fat than those who
slept eight hours. 7-9 hours of sleep each night, not only to better recover
from a busy day, but also to stay fit and healthy.
Chew: According to
a study conducted at Glasgow Caledonian University subjects who chewed gum between meals they
ate fewer meals than those who did not chew gum. Scientists have found that
chewing gum increases satiety and reduces food intake.
Always on the
move: Remember that each activity burns calories and burning more calories than
you eat in the body is crucial in achieving slenderness. Think how far they are
certain destinations (work, gym, shops, friends) and, depending on the
distance, take a walk or bike to these destinations and get rid of excess fat
and calories.
Feel the vibe:
According to a study conducted at Stony Brook University mice that spent 15 minutes a day on the
vibrating surface had less body fat than mice that were not exposed to
vibration. Research on human subjects yielded similar results. If your gym
equipped with vibrating rightly, popularly called the Power Plate, jump on it
and use it a few minutes a week.
Become a gamer:
active and popular game Dance Dance Revolution will provide you an excellent
workout, so say researchers from the University of Wisconsin, La Crosse. According to their study, respondents
spent 10 calories per minute, which is equivalent to running.
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