Many people understand that weight loss is not easy and ready along with diet run, ride an exercise bike, rowing machine to use. It's all cardio work and really using this kind of weight classes can be reduced significantly, but need to prevent some mistakes to avoid efforts go in vain and the man to despair, although they did not achieve their goal.
Even pros argue about the methodology of cardio workouts, each protected by sufficient facts his theory. In this paper we will point out some errors that experts agreed:
1. Prolonged low-intensity workout
Until your heart rate reaches 60-80% of the maximum, you will train with minimal effectiveness. One of the most effective cardio is interval training.
Example: 1 minute maximum acceleration 2 minutes moving at a moderate pace. This allows you to increase your metabolism and burn calories hours after your workout.
2. Incorrect load when using cardio trainer
Note that modern devices can determine the exact load for you if you ask their age, height and weight. Weight should be measured in the morning before you eat breakfast.
3. Quick hoping to burn more fat
If your goal is to burn fat, keep in mind that this process will begin 15-20 minutes after your workout.
If you want to speed up this process, you can do the following: first 2 minutes warming - small intensity, then 10 minutes - medium intensity, again two minutes - less load, followed by 5 minutes at maximum intensity, then 5 minutes per load, and finally 2 minutes low intensity. Total - 26 minutes.
You may see a complicated but is convened.
In this case, you can define what it means for you as maximum intensity - decide on what unit will do cardio and running at maximum pace, 5 minutes. For every person it's different. For yourself it will be variable to your own fitness levels over time.
4. Adoption of carbohydrates before exercise or carbohydrate supplements on.
A big mistake! The body will use the accepted energy and you will wonder why you are not losing.
5. Workout empty stomach
Does not need to bother? Many people think that you will burn more fat.
Dietitians of sports clinic in the town of Riverside (California, USA) are adamant that it is not worth going to the trouble - not enough to eat 45-60 minutes before training. This is related to the fact that the carbohydrates they need 1 hour to be absorbed.
6. The more you sweat, the more calories you burn
Do not be fooled! Just your body hydrated.
Forget wrapped with nylon, putting on several layers of warm, etc. Let your body breathe freely, and if executed correctly workouts to 4-5 times a week will not be late.
Green tea is a refreshing drink and a source of extremely healing nutrients.
The drink has a crisp, slightly tart taste. Source of polyphenols that neutralize harmful free radicals that attack healthy cells. Catechins (polyphenol type) have a protective effect against carcinogenic substances.
Green tea has anti-inflammatory effect can prevent sudden attacks of allergic conditions such as asthma. It lowers blood pressure and cholesterol and prevent hardening of the arteries, reducing the risk of heart disease and stroke. Antibacterial properties reduce tooth decay and inflammation of the gums.
Benefits of consuming green tea:
- Acts as an antioxidant.
- Burn fat and increase endurance during training.
- Prolongs life.
- Prevents cancer.
- Stimulates brain activity. Used in anti-stress therapies.
- Rejuvenates the body and prevents heart attack.
- Improves heart function.
- Reduces high blood pressure.
- Prevent and cure diabetes.
- Treats inflammation.
- Protects the lung in smokers.
- Protects the liver from alcohol.
- Prevents tooth decay and bad breath.
- Builds bones.
- Strengthens the immune system. Prevent the flu and colds.
- Dehydrated skin.
Perhaps one of the most popular and favorite exercises from Athletes around the world are pushups. One reason for this is that they are easy and convenient exercise, which does not require any special equipment or training.
Many people believe that push-ups are an exercise only for the upper body. This, of course, is not true - pushups involved simultaneously different muscle groups. Indeed, the main muscles involved in this exercise are the chest and triceps, but perfect performance, it is necessary to tighten all your muscles - from shoulders to toes. Therefore pushups tighten both buttocks, abs, arms, legs and hips.
Although there are different types of push-ups, the basic principle remains the same - the body weight should not fall only on the hands, not the buttocks, abdomen or legs. Breasts should not touch the floor. They should be within 5-7 inches of the ground.
Advice for beginners:
- If your classic pushups seem difficult, you can perform the same exercise, but the knees. This will reduce the burden they have to lift it halfway.
- If you want to tone it down the stress on your wrists, do push-ups with clenched in fists. This burden will fall on the hands and wrists fists will not be loaded. When you run this kind of push-ups, calling into his hands soft mat.
- To work different muscle groups when doing push-ups, change the position of the hands and the distance between them.
- Do push-ups against a mirror or ask your gym instructor to monitor your progress. This will make sure that you follow the exercise correctly.
- Keep your body upright. Do not move your waist, knees or hips.
- If you want to tone and tighten your muscles without building your mass do pushups on their knees with more repetitions.
- If you want to gain muscle mass in the arms and back, do a few pushups classic where the fulcrum is feet, not knees.
There is no doubt that 99% of all diets fail because you can not realistically meet the expectations and stick to your chosen diet.
For example ...
You will lose a lot of weight very quickly with ten day cleansing diet. This diet will work only if 10 days drinking only lemon juice and water. But it may not be realistic, there is no way one person can spend so much time just liquid without food. Even if you manage to somehow download the desired weight for this time, you can safely expect them back after you finish the diet. These diets work in the short term only, they are not durable.
And ultimately fail. There is no such thing as "the best diet" and do not listen to all those ads that say "This diet is - better than the other" or ...
"You have to do this diet because everyone else is weak with it," and not to mention statements like "You can do this diet because Angelina Jolie comply with them and it is so weak."
Best diet plan for you ...
The diet, which did not even feel that you are on a diet. Such a diet you can follow without long enough to seem ... burden.
For example ...
Many
people have used high-protein diets like the Atkins diet to lose weight
and maintain your new shape permanently, but if you're the type of
person who craves carbs, then you can realistically expect to have in
strict compliance with its long time.
That's why 99% of all diets fail.
Therefore
your diet should be consistent with yourself, you should make sure that
it will follow to the end and you can tolerate.
Remember:
* There is no diet that has ever worked for everyone equally.
* The only diet that ever works at all alike - result is one in which everyone feels that there is no one diet is not deprived of anything. And such a diet can you prepare professionals dietitians who will take into account your tastes, habits and lifestyles.
1 day
Breakfast - 200g chicken fillet + 100g macaroni
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + + 200g chicken fillet + boiled potatoes
Dinner - chicken fillet + salad choice (without oil)
2 day
Breakfast - 100g boiled rice + 5 egg whites
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice + 100g boiled rice
3 day
Breakfast - 200g chicken fillet + salad choice + 100g boiled rice
Lunch - 200g beef fillet + salad choice
Afternoon - 1 grapefruit
Dinner - 200g beef fillet + salad choice
4 day
Breakfast - 200g chicken fillet + 100g boiled rice + 1 corny
Lunch - 200g beef fillet / chicken + salad + 100g. boiled rice
Afternoon - 200g chicken + 100g macaroni
Dinner - 200g chicken fillet + salad (200 g boiled potatoes)
5 day
Breakfast - 100g muesli
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + 200g chicken fillet + 100 g boiled rice
Dinner - chicken fillet + salad choice (without oil)
6 day
Breakfast - 100g macaroni + 5 egg white + 1 corny
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice (no oil) + 100g baren rice
7 day
Breakfast - 100 g macaroni
Lunch - 200 g beef fillet / chicken + salad + 100 g boiled rice
Afternoon - Tuna own sauce + salad + 100 g boiled rice
Dinner - 200g chicken fillet / beef / fish + salad (optional)
Running is associated with many health benefits.
Here are six reasons to go out to run:
It's so easy
It is true that some high-tech equipment will run on - fun, but here in the classic race all you need is a good pair of running shoes, appropriate clothing that's in.
However, it is difficult
No other sport is not accelerating your heart as fast as running. Which is exhausting, but the calories disappear as if by magic. In a study done by the Medical College of Wisconsin and "VA Medical Center" has been found to burn an average of 700-850 calories per hour during intense running. The more - run faster, the better - your heart work harder and more - becomes strong.
Your knees will thankful
It is a myth that excessive knee will "break". Osteoarthritis (the most common type of arthritis) occurs when there cushioning of the cartilage . And this happens with no loading. Top - largest risk factor for osteoarthritis is weight. Overweight women are nearly four times - at risk of this disease of the knees. So run, because it was taken in the waist to keep you and healthy.
For - less stress will affect your life
It has been thousands of studies that athletes are training regularly, or at least people are relieved of stress in your life, unlike others. Exercise removes psychic ones - everything is knotted. Exercise helps even with clinical depression, anxiety and other mental disorders caused by abuse of drugs and alcohol.
Can prevent disease
Most
experts agree that regular physical activity reduces the risk of many
cancers. Ignorance: colon, breast, endometrial, and lung. In a study conducted by the National Cancer Institute of the United States, women of normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about 30% lower risk of breast cancer Compared with women who did not vigorous activity.
Runners also have - good chance against cardio - vascular disease, stroke and diabetes. Has been shown to lower blood pressure, increase good cholesterol and boost
immunity to colds and other viruses, and running in particular is a
very important factor.
You will probably live longer This
is perhaps most - surprising study done on the health benefits of
physical exercise at Stanford University: studying is 538 runners and
423 healthy people are not fleeing period from 1984 to 2005. Over the years, runners have much - less health problems than non runners. Moreover,
at the end of the study 85% of the runners were still alive to date,
while only 66 percent of the dead are not running.
Based
on information gathered during these 21 years, the researchers
concluded that regular physical activity can reduce mortality only by
increasing physical activity.
Chocolate - the universal language of friendship and love!
Dark chocolate (also called natural or dark chocolate) contains cocoa mass, sugar, cocoa butter, vanilla and lecithin (emulsifier).
Cocoa mass in dark chocolate available commercially ranging from 30% (sweet dark chocolate) to 70-80% and the content of milk is up 12%.
European rules specify a minimum content of cocoa mass in dark chocolate is 35%. In the U.S., there is no definition for dark chocolate, but only definition of "sweet chocolate", which means that the minimum concentration of cocoa mix should be 15%. Sweet chocolate does not have to be dark, and do not necessarily contain milk.
Dark chocolate is rich in flavonoids and gallic acid. They protect the body from cardiovascular diseases. Therefore, claims that regular consumption of dark chocolate in small amounts can reduce the risk of heart attack and other heart diseases.
TYPES:
Semi-sweet chocolate has a cocoa mass more than 15% and milk content under 12%.
Semi-sweet chocolate is dark chocolate with low sugar content. Often used in cooking. It
contains at least 35% cocoa mass and generally perceived as darker than
sweet dark chocolate and sweeter than bittersweet chocolate. However, the lack of rules on the sugar content means that these classifications are still relative.
Bittersweet
chocolate is composed of at least 35% cocoa (cocoa mass and cocoa
butter) 1/3 sugar, vanilla and sometimes lecithin. In most cases, this type of chocolate cocoa mass content ranges from 50 to 70-80%. The flavor is deeper and more bitter than the sweet dark or semi-sweet chocolate. However, the sugar content is not strictly regulated.
Bittersweet
chocolate contains less sugar and more cocoa liquor semi-sweet
chocolate, but the two are completely interchangeable when used for
cooking purposes.
Unsweetened chocolate is pure cocoa mass and is known as "bitter chocolate" or "chocolate for baking." Is mixed with fat to obtain a solid substance.
It is unadulterated chocolate with a strong and deep flavor. With the addition of sugar, however, unsweetened chocolate is used as the basis for the preparation of cakes, biscuits and other types of chocolate (except white).
1. Prolonged low-intensity workout
