Как сжечь жир, и побольше
Jan. 12th, 2006 12:19 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
colobosya(подсмотрено в Инете)
1. TIME YOUR PRE-MEAL SNACK
Eating a low-carbohydrate protein bar 90 minutes before you work out will enable you to exercise longer and harder (and burn more calories) than you normally would, says Steve Zim, author of Hot Point Fitness.
However, that 90-minute mark is crucial. Eat any closer to your
workout, and blood will rush to your stomach, actually diminishing your
performance.
2. BREATHE THROUGH YOUR NOSE
Inhaling and exhaling through your nose, rather than your mouth, helps
stabilize your heart rate and (like the pre-workout snack) increase
your endurance. The result? You work out longer and burn more calories.
But don't get discouraged if it feels unnatural at first -- it takes
about six to eight workouts to perfect.
3. DO CARDIO LAST
Strength-train before doing any cardiovascular work, says Ken
Fitzgerald, owner of Lift Gym in New York. Why? It takes the body about
15 minutes to warm up and start burning fat. So, a 30-minute bike ride
is really only burning fat for the last 15 minutes of your workout.
But, if you lift weights first, your body is warmed up by the time you
hit the bike, and you'll burn fat throughout the entire ride.
4. VALUE VARIETY
Do the exact same workout every time you hit the gym, and your body
will start to adapt to it -- and eventually stop burning as many
calories, says Zim. So if you jog one day, try biking or swimming the
next. Or, if you weight-train from the shoulders down one day, next
time, begin with your legs and work up. The important thing, Zim says,
is to keep your body guessing.
5. DON'T SLOUCH
Slumping over the handlebars on a stationary bike inhibits the amount
of oxygen your body can take in -- and slows your fat-burning process,
says Fitzgerald. The bars and handles are there to help you balance,
not to support you. If you can't move without holding on, slow down.
6. TRAIN IN INTERVALS
The best way to burn fat is to work out as hard as you can for as long
as you can, says Malick Diop, a trainer at Equinox Gyms in New York.
But, if you're just starting to exercise, interval training's your
ticket. Two minutes on the treadmill at, say, 7 mph, followed by two
minutes at 5 mph, then back to 7 mph (and so on) for 20 to 45 minutes
will whittle away pounds and build your endurance. Eventually, you'll
be able to extend the high-intensity periods (and decrease the low
ones) until your whole workout is done at top speed.
7. ADD LIGHT WEIGHTS
It's a fact: The more muscle tone you have, the more calories you burn
-- even when you're sitting still. So, if you can't seem to find time
to weight-train and
do your cardio, Zim suggests doing bicep curls and overhead presses
holding two- to three-pound weights while you're fast-walking or
stair-climbing. This will build muscle tone, helping you shed more fat
during your cardio workout than you would without the weights.
8. EXERCISE FIRST THING IN THE MORNING
As soon as you wake up in the morning workout for at least 30min to an hour.
Studies show that working out in the morning has been shown to burn up to 3x
as more fat as opposed to working out at any other time during the day. Here’s Why:
9. EAT BREAKFAST
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
1. TIME YOUR PRE-MEAL SNACK
Eating a low-carbohydrate protein bar 90 minutes before you work out will enable you to exercise longer and harder (and burn more calories) than you normally would, says Steve Zim, author of Hot Point Fitness.
However, that 90-minute mark is crucial. Eat any closer to your
workout, and blood will rush to your stomach, actually diminishing your
performance.
2. BREATHE THROUGH YOUR NOSE
Inhaling and exhaling through your nose, rather than your mouth, helps
stabilize your heart rate and (like the pre-workout snack) increase
your endurance. The result? You work out longer and burn more calories.
But don't get discouraged if it feels unnatural at first -- it takes
about six to eight workouts to perfect.
3. DO CARDIO LAST
Strength-train before doing any cardiovascular work, says Ken
Fitzgerald, owner of Lift Gym in New York. Why? It takes the body about
15 minutes to warm up and start burning fat. So, a 30-minute bike ride
is really only burning fat for the last 15 minutes of your workout.
But, if you lift weights first, your body is warmed up by the time you
hit the bike, and you'll burn fat throughout the entire ride.
4. VALUE VARIETY
Do the exact same workout every time you hit the gym, and your body
will start to adapt to it -- and eventually stop burning as many
calories, says Zim. So if you jog one day, try biking or swimming the
next. Or, if you weight-train from the shoulders down one day, next
time, begin with your legs and work up. The important thing, Zim says,
is to keep your body guessing.
5. DON'T SLOUCH
Slumping over the handlebars on a stationary bike inhibits the amount
of oxygen your body can take in -- and slows your fat-burning process,
says Fitzgerald. The bars and handles are there to help you balance,
not to support you. If you can't move without holding on, slow down.
6. TRAIN IN INTERVALS
The best way to burn fat is to work out as hard as you can for as long
as you can, says Malick Diop, a trainer at Equinox Gyms in New York.
But, if you're just starting to exercise, interval training's your
ticket. Two minutes on the treadmill at, say, 7 mph, followed by two
minutes at 5 mph, then back to 7 mph (and so on) for 20 to 45 minutes
will whittle away pounds and build your endurance. Eventually, you'll
be able to extend the high-intensity periods (and decrease the low
ones) until your whole workout is done at top speed.
7. ADD LIGHT WEIGHTS
It's a fact: The more muscle tone you have, the more calories you burn
-- even when you're sitting still. So, if you can't seem to find time
to weight-train and
do your cardio, Zim suggests doing bicep curls and overhead presses
holding two- to three-pound weights while you're fast-walking or
stair-climbing. This will build muscle tone, helping you shed more fat
during your cardio workout than you would without the weights.
8. EXERCISE FIRST THING IN THE MORNING
As soon as you wake up in the morning workout for at least 30min to an hour.
Studies show that working out in the morning has been shown to burn up to 3x
as more fat as opposed to working out at any other time during the day. Here’s Why:
- During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.
- For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.
- Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.
- Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.
9. EAT BREAKFAST
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.
Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.
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no subject
Date: 2006-01-12 02:01 am (UTC)Inhaling and exhaling through your nose, rather than your mouth, helps
stabilize your heart rate and (like the pre-workout snack) increase
your endurance. The result? You work out longer and burn more calories.
But don't get discouraged if it feels unnatural at first -- it takes
about six to eight workouts to perfect.
Я, конечно, извиняюсь, но осмелюсь заметить, что обычно люди через нос и дышат. Или может речь не о людях идёт?
no subject
Date: 2006-01-12 02:49 am (UTC)no subject
Date: 2006-01-12 07:34 am (UTC)no subject
Date: 2006-01-12 03:53 am (UTC)no subject
Date: 2006-01-12 07:32 am (UTC)thnx!
Date: 2006-01-12 05:48 am (UTC)Re: thnx!
Date: 2006-01-12 07:31 am (UTC)можешь еще и пропеарить заодно ;)
no subject
Date: 2006-01-13 03:20 am (UTC)