Here are 10 strategies, which can make it very easy for you to achieve your goals. The sooner you know, the faster you will be from success. Let's change from now on, let's start!
▇ Do not simply use high-frequency strength training to reduce fat.
Strength training is very necessary for any weight loss. But it is wrong to think that lightweight is the best way to lose weight. One thing you should understand is that muscle metabolism is very active. It is metabolized all day, even when you are resting. Therefore, increasing muscle mass is the most effective way to improve your metabolism, and the number of times to increase muscle should be 6- 12.
Moreover, recent research shows that intensity strength training can increase excessive consumption after exercise 12 hours. This will consume more calories!
Sticking to compound multi-joint movements, such as squat, bench press, rowing, etc., requires the participation of multiple muscle tissues, so the cost of these movements is high. These actions can also promote testosterone and growth hormone that you need most!
If you are looking for ways to increase strength, try the Super Group or the Giant Group. Two or more actions are completed one after another. There is no rest between movements, just a rest. This will keep your heart rate, which is more beneficial to you. Your movements can be completed in a shorter time.
Another way to increase the intensity is to use tabata, a strength training action, which lasts for 20 seconds at most, and then rest for 10 seconds. Repeat this process eight times, which takes 4 minutes. Excessive consumption is better. Of course, compound multi-joint movements are better than single-joint movements!
▇HIIT your aerobic exercise
Burning more calories is only half the work of reducing fat and losing weight, and the other half is burning calories! Aerobic can burn calories to a great extent, but not all aerobic effects are equal. Research shows that ——HIIT is a more effective method than ordinary aerobic training. HIIT can not only burn fat in less time, but also continue to burn fat after you leave the gym, which is the excessive consumption I mentioned above! As the name implies, HIIT is a short-term rest and high-intensity aerobic training method, which can control the rest time between 30-60 seconds! Research shows that alternating exercise/rest can increase fat burning by nine times, increase excessive consumption after exercise, increase fat burning hormone secretion and improve your cardiovascular and cerebrovascular health.
HIIT can be carried out in any equipment and environment. Keep sports close to the limit, such as outdoor sprinting. For beginners, the proportion of exercise and rest time can start from 1:3, and gradually reduce the rest time!
HIIT is done 2-3 times a week. You can do it alone or arrange it after your strength is enhanced. But don't exceed 20-30 minutes, too much HIIT will consume your muscles!
Are you hungry? Don't go out to eat often!
Eating in restaurants often will definitely increase your obesity rate! Americans eat out twice as often today as they did 30 years ago. The heat has also doubled. They add more food, unlimited drinking opportunities and more attractive desserts, far beyond your absorption at home!
If you want to save money and need health, prepare meals at home! You can only go to the restaurant once a week at most. Office workers should invest in a better lunch box, and the food they bring will help you get rid of the high-calorie junk fast food during work!
Studies show that consumers tend to absorb more calories when they eat what they think is healthy in restaurants!
Reduce carbohydrate intake and replace it with vegetables. Eat cereal at least twice a day.
Carbohydrates may not contain too many calories and fat, which literally seems to have no effect. A high-carbon water diet will affect your insulin level. Your body will break down carbohydrates and convert them into glucose in the liver, which will increase your blood sugar level and thus affect your exercise level. This process can either gain muscle or lead to fat storage. But in general, the level of insulin secretion determines the storage of fat in the body! You need carbohydrates because they are the fuel for your muscles. The key is to choose good food, which won't make your insulin level rise too much. It will be a little better to consume carbon water slowly. Wise choices include potatoes, lentils, brown rice and oats. Avoid foods with high sugar content, such as snacks and sweets, corn syrup, etc. Be more careful to refine carbohydrates, such as biscuits and grains. . .
If you want to be thin, you should reduce carbohydrates. If you follow the recipe strictly, it will be more troublesome. The easiest way is to replace it with vegetables without starch, such as broccoli and mung beans instead of baked potatoes, or eat grilled chicken sandwiches instead of bread. Non-starchy vegetables can make you eat the least calories. This can reduce your risk of cardiovascular and cerebrovascular diseases and reduce the incidence of diabetes. Of course, the prevention of certain cancers is also beneficial!
Don't eat any carbohydrates at the last meal.
Now you know that too much carbon water is stored in the body as fat, if you are used to eating desserts and snacks before going to bed. These delicious foods will raise your blood sugar, which will keep the secretion of growth hormone. Inhibition of growth hormone during sleep is not what you want. Therefore, avoid taking carbohydrates in the last meal and keep the body's hypoglycemia level, so as to maximize sleep and growth hormone secretion!
If you are looking for your last meal, you can try some cheese, eggs or cooked meat, or nuts. Of course, the right diet will provide enough nutrition for your muscle recovery and fat loss. This is also the reason why people with rich fitness experience choose to use casein before going to bed. Protein will increase satiety and make you grow body muscles again during sleep.
Muscle composition recommends that you choose platinum casein from Muscle Technology. Please visit the muscle ingredient Taobao shop to buy it.
Increase the intake of protein.
Reduce calorie intake. You want to consume less than you consume every day. Because you know that carbohydrates may be stored in the form of fat, but you certainly don't want your muscle tissue to be broken down!
The way to keep your muscles from being consumed is to ensure that your blood contains enough amino acids. Taking protein will help you achieve this goal. In fact, you need 1.5g protein per catty. Adequate intake of protein will reduce cortisol levels. Cortisol is a hormone that causes muscle collapse. Protein also has calories, which can make your body exercise and consume better, and it is easier to digest than carbohydrates!
Make sure your body doesn't burn extra calories and increase your high-protein diet. Try not to use too much seasoning. You need to eat clean high-protein food. Chicken cooked in clear water tastes terrible. It might be better to use some pepper. Of course, the best way to supplement protein at present is to choose protein powder. If you have any misunderstanding about protein powder, please see the previous topic. At the end of the article, I will recommend high-efficiency protein powder!
Use water instead of juice and soda or soda.
This is an incredible survey result. According to the American Journal of Clinical Studies, 37% of the total daily calories of American individuals come from sugary drinks and soft drinks or fruit juices. Especially the sugar outside the fiber completely destroys your pancreas, which leads to the above problems. The important thing is that liquid sugar will not make you feel full. It is tangible that solid food provides 200 calories, while liquid only needs a little to provide 200 calories.
Cut off the heat of the liquid, these sugary drinks will make you feel overwhelmed. The simplest way to solve the problem is to replace these drinks with water. Bad taste? Some flavor enhancers can change the taste of water and satisfy your thirst for sugary drinks. In today's fitness, sugar has become the target of public criticism!
Another liquid drink is alcohol, which can delay the burning of fat. Alcohol contains 7 calories. When you drink alcohol, your body will burn the calories of alcohol first, and your tissue will consume the calories of fat. This may be the root of your obesity. There are many such things to share with you about muscle composition. If you have the habit of drinking, you should be careful.
▇ The Truth of Deception Day Diet
Eating a secret diet once in a while can help you eat rationally for a long time! A good cheat day diet can help you stay awake and teach your body how to manage extra food effectively.
But don't let your cheating diet turn into cheating day, which is even worse. Research shows that if you cheat on your diet on weekends, it will be difficult for you to adjust your balance, because at other times, your consumption is higher, and cheating on your diet on weekends will ruin your plan.
Increase pre-training and fat-burning supplements to improve your metabolism.
Caffeine and green tea extracts have been proved to be effective supplements to improve metabolism. They can promote the decomposition and burning of fat, increase energy for your exercise, make you exercise longer and consume more fat.
Burning fat is for sure. Although caffeine can't directly consume fat, such a supplement can improve your physical fitness, improve your training state and enter a high metabolic level. This is an efficient fat-reducing scheme!