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8 secrets that will help to build the body of dreams
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To maintain a good shape you need to eat less and move more. Even children know this. But there are other techniques that will help you become slimmer.
The website offers you to get acquainted with the latest recommendations of nutritionists and experts in weight reduction. Who knows — maybe this is exactly what you've been looking for.
1. Correctly set goals.
Reset n kg notoriously bad aim. Look how different they look Jared Leto and Sylvester Stallone — both in the photo the same height (178 cm) and weight (93 kg).
The photo below is another good example that beautiful figure is not just a number on the scales.
The correct goal is to lose weight and reduce fat percentage and increase the percentage of muscles. This will help proper nutrition and regular exercise.
2. "1/ 1/ 4".
In General, the ratio of proteins, fats and carbohydrates in the human diet should fit into the formula: 1/ 1/ 4 (that is, 1 g protein, 1 g fat and 4 g of carbohydrates per 1 kg of body weight). Depending on lifestyle and stress, this ratio may vary. The main thing — all the nutrients must be ingested. So forget about mono.
Another important point — drinking regime. For every kilogram of weight shall have at least 30 ml of water daily.
3. Regularly take photos of yourself in full growth.
If you have seriously decided to reconsider their habits and get a new body for summer — take pictures. Every week. The study showed that people who adhere to a program of proper nutrition and regularly photograph the changes in your body, usually reach the goal. It pictures where you can see how the waist decreases, the primary motivator not to give up halfway, say scientists.
4. Dim the lights, before sitting down at the table.
Afraid to eat too much? Try to dim the lights and turn on soft relaxing music. In soft light lovers eat eat less.
5. Keep a diary.
No, it is not necessary to paint your workouts and nutrition plan. Write everything, what hurts the soul. Women who for 15 minutes a day and spray on paper their problems and experiences, can for 3 months to lose around 1.5 kg without any diets, the study showed. This is not surprising: after describing their difficulties, you will get rid of stress, and therefore, will not jam problem.
6. Listen to the right music during a workout.
The effectiveness of the training depends on what you listen to in the background. Several studies have shown that energetic music subconsciously motivates us to move more and thus spend more calories. Ideal — music the speed of 120-140 beats per minute. It helps to distract from the fatigue and improves endurance by 15 %.
7. Do not train for longer than 45 minutes.
The main mistake beginners fitness: the more you practice, the faster the results will come. Urgently forget it! Studies have shown that 45-50 minutes of weight load in the body begins to increase levels of cortisol, a stress hormone. It destroys muscle. Constantly high levels of cortisol slows down the metabolism and contributes to obesity. Therefore, eat properly a few hours before exercise, do not be nervous and share a one-hour training session into two 30 minutes.
8. Take a fish oil Supplement.
Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation, prevents cardiovascular disease, but also starts the process of breakdown of fats. Particularly effective fish oil for weight loss if it is combined with exercise. Should we try this?
Photos on the preview body-builder,
wowbiz
According to the materials of eatthis, university of alicante,
health, ncbi, exercise, dailymail, healwithfood,
Freyasoul
See also
6 sensible tips on how not to grow stout with age
8 drinks that will speed up the metabolism in a jiffy
10 ways to get in shape from the ballet dancers of the Bolshoi theatre
via www.adme.ru/svoboda-sdelaj-sam/10-sposobov-privesti-sebya-v-formu-ot-balerin-bolshogo-teatra-1346765/
To maintain a good shape you need to eat less and move more. Even children know this. But there are other techniques that will help you become slimmer.
The website offers you to get acquainted with the latest recommendations of nutritionists and experts in weight reduction. Who knows — maybe this is exactly what you've been looking for.
1. Correctly set goals.
Reset n kg notoriously bad aim. Look how different they look Jared Leto and Sylvester Stallone — both in the photo the same height (178 cm) and weight (93 kg).
The photo below is another good example that beautiful figure is not just a number on the scales.
The correct goal is to lose weight and reduce fat percentage and increase the percentage of muscles. This will help proper nutrition and regular exercise.
2. "1/ 1/ 4".
In General, the ratio of proteins, fats and carbohydrates in the human diet should fit into the formula: 1/ 1/ 4 (that is, 1 g protein, 1 g fat and 4 g of carbohydrates per 1 kg of body weight). Depending on lifestyle and stress, this ratio may vary. The main thing — all the nutrients must be ingested. So forget about mono.
Another important point — drinking regime. For every kilogram of weight shall have at least 30 ml of water daily.
3. Regularly take photos of yourself in full growth.
If you have seriously decided to reconsider their habits and get a new body for summer — take pictures. Every week. The study showed that people who adhere to a program of proper nutrition and regularly photograph the changes in your body, usually reach the goal. It pictures where you can see how the waist decreases, the primary motivator not to give up halfway, say scientists.
4. Dim the lights, before sitting down at the table.
Afraid to eat too much? Try to dim the lights and turn on soft relaxing music. In soft light lovers eat eat less.
5. Keep a diary.
No, it is not necessary to paint your workouts and nutrition plan. Write everything, what hurts the soul. Women who for 15 minutes a day and spray on paper their problems and experiences, can for 3 months to lose around 1.5 kg without any diets, the study showed. This is not surprising: after describing their difficulties, you will get rid of stress, and therefore, will not jam problem.
6. Listen to the right music during a workout.
The effectiveness of the training depends on what you listen to in the background. Several studies have shown that energetic music subconsciously motivates us to move more and thus spend more calories. Ideal — music the speed of 120-140 beats per minute. It helps to distract from the fatigue and improves endurance by 15 %.
7. Do not train for longer than 45 minutes.
The main mistake beginners fitness: the more you practice, the faster the results will come. Urgently forget it! Studies have shown that 45-50 minutes of weight load in the body begins to increase levels of cortisol, a stress hormone. It destroys muscle. Constantly high levels of cortisol slows down the metabolism and contributes to obesity. Therefore, eat properly a few hours before exercise, do not be nervous and share a one-hour training session into two 30 minutes.
8. Take a fish oil Supplement.
Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation, prevents cardiovascular disease, but also starts the process of breakdown of fats. Particularly effective fish oil for weight loss if it is combined with exercise. Should we try this?
Photos on the preview body-builder,
wowbiz
According to the materials of eatthis, university of alicante,
health, ncbi, exercise, dailymail, healwithfood,
Freyasoul
See also
6 sensible tips on how not to grow stout with age
8 drinks that will speed up the metabolism in a jiffy
10 ways to get in shape from the ballet dancers of the Bolshoi theatre
via www.adme.ru/svoboda-sdelaj-sam/10-sposobov-privesti-sebya-v-formu-ot-balerin-bolshogo-teatra-1346765/
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