Those who have tried to really get rid of fat, you know how easy it is. Especially it concerns the last 2-3 extra kilos. But do not despair, these tips will help you at any stage of the fight against fatty deposits.
1. Long-term low-intensity workout
This type of training is best suited for those who have a lot of excess weight. Exercise intensity to 60-80% of your maximum for at least 30-60 minutes.
2. NIIT workout
High intensity interval training - the best way to deal with excess fat. We must work with really high intensity and minimum intervals to rest between sets. Unlike conventional cardio, of HIIT stimulates metabolism, and therefore continue to burn fat for several hours after a workout.
3. Cardio after weight training or in the morning on an empty stomach
In the morning or right after your weight training glycogen levels will be as exhausted. This means that your body will use it as fuel subcutaneous fat. But this method may not be for everyone. If you find it hard to exercise on an empty stomach or immediately after rocking, do it at another time. Listen to your body!
4. Rejection of bad fats and good transition to
Fat deposition occurs not because of fat, per se, but as a result of the use of bad fats. Do not refuse such useful fat-containing foods like avocados, nuts and fish - they only help your body burn more fat. Avoid foods high industrial processing and containing too much sugar. Be especially careful with products with "low fat" - often they replace the fat in a variety of other harmful substances
5. Drinking water
It is proved that the consumption of large quantities of water per day contributes to the loss of excess weight. This is because the water helps the liver metabolize fat for use as energy source.
6. Refusal of hard liquor
Exclusion of strong drinks from the diet helps to get rid of fat. Strong drinks contain empty calories, breaks the appetite, reduces control and lowers testosterone levels for up to 24 hours. Testosterone goes a long way, to begin to help burn fat and build muscle. When we use the spirits, it is converted to acetate and your body begins to use for power generation is his, not fat.
7. Supplements for burning fat
Fat burners have thermogenic effects on the body and help burn fat faster. But they will not work without a proper diet and exercise. Miraculous pill does not happen!
8. Healthy sleep
Sleep is very important for weight loss. Recovery and growth take place when we sleep. Also, if you do not get enough sleep, your insulin sensitivity is reduced, which can lead to body fat. In addition, experiencing constant fatigue, you'll be more inclined to skip the workout.
9. Increase protein intake
Foods rich in protein, allow a long time to feel satiety, and provide a more powerful thermogenic effect. Did you know that out of every 100 calories you consume, and 20% goes to their degradation and conversion into energy?