LOW ON BUBBLES
Do not get drunk with aerated sweet drinks - in fact, it's best to throw them out completely. But, also, carbonated dietary drinks can have a very bad effect on you by causing bloating and retaining excess water in your body, so keep them as low as possible.
MAKE MORE PROTEIN AND VEGETABLES
Studies have shown that diet rich in proteins results in a greater loss of excess fat and a reduction in pounds than is the case with low-protein foods. Proteins build muscles, burn excess and make you feel longer for the syringe. Vegetables are an irreplaceable element of your healthy diet and source of all minerals and vitamins. Choose your seasonal fresh vegetables with rich markets or perhaps your garden, if you live somewhere in nature.
REPLACE PUTTER WITH OLIVE OIL
Cooking with olive oil instead of butter will reduce the intake of unhealthy fat and increase the intake of mono- and polysacetic fatty acids that are known to speed up the metabolism and loss of fat deposits, and besides that, the extra bonus is brilliant, silky hair from which breath stops!
BECOME A LITTLE LIFE IN FATT
The rumor is true - eat fats to burn fat. Add a thinly cut piece of avocado into your sandwich or a handful of bone fruits (walnut, hazelnut, almond, Indian walnut ...) into your oatmeal and increase your fat burning potential.
USE GREEN TEA
Catechins from green tea have been shown to improve metabolism and reduce appetite, just as they reduce the volume of the waist. Drink a cup of hot green tea after each meal to promote digestion and accelerate metabolism. П.С. Black coffee also helps!
EAT FRUITS WITH SEEDS
Are you hungry? Scrub the fruits of the fruit to prevent hunger and lose excess pounds. But do not overdo it! Keep one small serving meal several times a day.
SIZES BY NUMBERS
Instead of staying for breakfast, lunch and dinner, try eating five or six smaller meals a day. In this case, the meals become: Meal # 1, Meal # 2, etc. It does not matter when you eat them, but it is important that you eat them every two to three hours to keep your metabolism at a high level because that's what is the key to your task fulfillment.
MANDARINS, GRAPEFRUIT
Low glycemic levels in these fruits make them an excellent source of carbohydrates at any time of the day. They are believed to help in the metabolism of fatty acids in the bloodstream. As the best supplement to your burning excess pounds, try eating a quarter of grapefruit or orange for breakfast or lunch.
DO NOT DRINK WITH PUFF
It's important to measure your portions so that you do not overdo it when you pour into the plate, because it's important to be moderate, as in everything. For example, if you plan to take one measure of protein, do not in any way add a little over it. Because, if you do so repeatedly, you can add calories that your body does not need. If you want to fulfill your goals, crossing over will not lead you to the same.
CHOOSE, DO NOT SEND
Allowing yourself one or two meals for worship each week will keep your mind healthy and your body smoother. You will not do anything bad to yourself, as long as you maintain proper nutrition and regular meals during the week.
THE FRESH IS MUCH FROM DROPS
Dry fruits are too busy, but the fresh version of this same fruit is full of filaments and less sweet. Instead, for example, three dry apricots, eat three fresh and enjoy a lot less calories in a mild snack.
EAT YOUR SMART
Hydrates are essential elements of your diet. It's not a good idea to avoid them all. Choose the right hydrates as a fuel for your body - hydrates on a lower glycemic scale will provide the necessary energy and will not accumulate in the body in the form of fat. Try to keep integral cereals, oatmeal, apples, blueberries, oranges, grapefruit ...
DO NOT ASSUME MEALS
It's not right to skip a meal. Your body expects the necessary fuel every few hours and this is what it takes to keep your metabolism functioning smoothly. If you forget to take lunch to work, say, or lose the term about time, your metabolism will slow down due to the absence of fuel.
EAT BEFORE STARTING
Your last meal should be about an hour before you lie down to sleep because in this way you provide nutritious elements to your muscular muscles during the night. It can be protein shake, food rich in healthy fats and green vegetables.
...ON TRAINING
STRENGTHEN INTENSITY
If you think that you practice hard enough, it's probably not so. Be aware that you need to train harder, run faster, raise more weight, rest less and put in more sports activities that you did not practice to practice. Let your body make a little bit of it and burn more calories!
DIRECT THINGS
Research has shown that if you put at least three training exercises into your program weekly, you can improve the pure muscle mass, while boosting metabolic fire. More muscles = more burning fats, especially during the rest period.
& 19. LOOK FOR LOSS OF FAT
A strenuous run study revealed that athletes lose about 5.4% of body weight during a single race. Losing most of the fat in the first half of the race. If you are just starting to run, you lose more weight than someone who is running his whole life. Insert three to four times the tread into your weekly training program for better overall results. Even after the running, you will continue to burn fatty deposits. Running burns 374 calories in 30 minutes. To intensify the intensity, load faster and slower intervals alternately or go uphill.
EXERCISE THE EMPTY GIRL
Exercise with an empty stomach (in the morning or hours after meals) uses more fat as fuel, and does not affect performance.
TRAIN BETWEEN 60 AND 80%
Cardio training at a level between 60 and 80% of the maximum cardiac output is ideal for maximum fat burning and aerobic capacity building. Get a monitor for heart rate monitoring, do math and monitor your weight loss potential.
& 23. MOVE AS A STAR
The roller coaster burns about 425 calories in 30 minutes. What is better than kidding and enjoying exercise? Rolling strengthens your buttocks, hips, thighs and stomachs, all with the burning of that excess. The addition to all of this is already known for the principle of intermittent loading of one-minute intensive rolling and minutes of slower rotation of the wheel ... interval driving.
& 25. PLIOMETRY IS PLUS
If you have ever tried plyometry as a type of exercise, you will agree that these exercises are far above the heavy! What is phenomenal in plyometrics is that such a training method burns a ton of calories while at the same time constantly expose your mind and body.
For Beginners - Choose the exercises that you can do right away. For more advanced exercises - choose more challenging exercises and make sure that you practice different, different types of exercises each time. Choose six or seven plyometric exercises and do them one by one, 10-20 reps each. Rest for one minute between each exercise round. Do a total of 4 or 5 laps to keep your fat burning caps at the highest level.
FIRST WEEKS CARDIO
If you have to plan a training in the gym and cardio on the same day, take care to do weight training before cardio work. Such a sequence allows you to practice harder and better where it is counted (in the gym) and burn more fat after all. The point is that you use more stored hydrated sources while lifting weights, and then while you are doing cardio training, use fats as fuel.
& 28. INCREASE SUPER SERIES FOR SUCCESS
Kill two flies with one shot. Super series (two exercises one after the other) build a muscle and burn fat by prolonging the time during which the muscle is under tension. Take a short rest and try harder for better results. The addition to this is to insert three exercises into a super series, instead of two!
BECOME A STAR STAR
Transfer your cardio training to sprint courts. Challenge yourself (and your friend) with a strenuous series of sprints. Take 100-200 meters of sprint with 20 squats in motion at the end. Relax 40 seconds between the series.
HIIT IS THE RIGHT OF THINGS
HIIT (High Intensity Interval Training) - High Intensity Interval Training is the ultimate and best cardio program for fat burning. You can combine all your favorite cardio exercises and comply with all the rules and standards of high intensity interval training - HIIT. Also, with HIIT there are no rules regarding the sequence of exercises and breaks, all of which you create by yourself. The basis of the HIIT exercise is to change the intensity of each minute to two or depending on your abilities. HIIT burns more calories for less time, unlike your long and sometimes boring cardio sessions.
TORTURE IS NOT AVAILABLE
If you can not endure not talking or reading during cardiology, it means you do not bother enough. To lose that unwanted excess on your body, you'll have to literally work out.
INCREASE IN THE RING
Boxers and other martial sportsmen are trained on the basis of three-point series or rounds. They train stamina and strength, just like stability, speed and flexibility. Think of a series of three exercises each of which will take one minute and you will work one after the other. At the end of your trombone series, rest for one minute and repeat the series.
Try exercises such as sparing in the empty, skipping rope, stomach muscle exercises, jumps in place, hitting the hook, or any other favorite plyometric exercise. Do 5 rounds of murderous 15-minute exercises.
ADD THE WEIGHTS
Wearing a weight bag (10% of your weight) while climbing stairs or walking can increase your calorie consumption by 8%.
DO NOT DIVE DIFFERENCES
Use both cardiac types in your weekly training schedule to get the best results. Studies have shown that exercise and high intensity interval training (HIIT) and less intense long-lasting cardiovascular diseases burn several days without fear of overtraining. Insert them alternately during the week.
BE SPORTS
Finding a new hobby in which you will enjoy can positively affect your social life, and also on the line. For example, tennis burns 272 calories in 30 minutes. Enjoy several games with your friends or take classes with a new handsome tennis instructor in a recreation center in your city.
SUPLEMENTS
LOCAL COFFEE COLLECTION
Your daily ritual, after getting up in the morning, begins with your favorite coffee, which is an ideal source of energy before morning training. Caffeine in your black coffee is quite enough to supplement the effect and accelerate fat burning.
TAKE MULTIVITAMINS
It is very important that we provide the body with adequate vitamins and minerals throughout the day. Sometimes we do not get everything we need through the food we get. Supplements rich in appropriate vitamins and minerals are inevitable especially in women. Respecting this rule, you will surely be the ultimate combustion machine.
& 39. VITAMIN C HELPS YOU TO HELP MORE FATS, AND VITAMIN D LOSE FATS
... research has proven. Target 400 to 500 mg vitamin C and 800 mg vitamin D daily.
USE MUCH OIL
Healthy fats that are stored in the body help you burn the excess of those unnecessary. Flaxseed oil is the perfect combination of omega-fatty acids that are the perfect trigger for weight loss.
THE CONTRIBUTORS ARE THE RIGHT OF THINGS
Supplements of combustion agents such as caffeine and catechin from green tea accelerate metabolism and increase the use of fat. Look for products that contain these items and use them daily with training.
& 43. WHEY PROTEIN
Whey Protein Whey Protein (Whey) is an ideal meal replacement and a perfect assistant in hardening and maintaining muscle mass especially when taken before meals and immediately after training. In protein shake, you can also add some wild fruits or peanut butter to further boost your nutrition.
DO NOT FORGET GLUTAMINE
Adding 5 grams of glutamine twice daily will help maintain the muscle mass, at the same time accelerating the loss of excess fat. The more muscles you have, the more you burn the fat during rest.
...IN LIFE
& 46. BE EVERYONE
Instead of concentrating on your long-term plan and goal, share those thoughts and plans with less daily goals. Work to fulfill each of the given goals throughout the day, and all of these victories will ultimately lead to the fulfillment of the general and ultimate goal.
Get yourself a training diary or a calendar with slightly larger fields where you can write a note and every time you fill out a day plan, paint that day or cross it. At the end of the week or month, you can look back over watching the calendar and see where you did it and where it went wrong. When your calendar is fully colored, you will know that you have succeeded in your task.
MENTAL STATE
Imagine yourself in order to really like to look, how much you should lose, without overstretching, and in order for the body to be performed in the end. It's the beginning of a task that you set yourself up and nothing can scare, hinder, or stop you from accomplishing that goal. If you believe enough about what you have imagined, then you will surely fulfill it. Optimists are the ones who are most successful because positive thoughts are what is the real basis for this plan. Let everyday thought in your mind be to see yourself as a healthy, sporting person who wants to be more and more day by day.
& 49. STOP BAD HABBITS
Edit your schedule so you get up and lie always at the same time. This will get your body up to the exact time span for rest and recovery after work, training, and the whole fat burning machinery. Of course, this includes the inevitable meal arrangement.
DO NOT DRINK WITH THE SNACK
Studies have found sleeping less than five hours better affecting the loss of excess fat on the stomach in adults less than 40 years old. If you sleep too much (more than 8 hours), the effect is reversed ... you will be more difficult to get rid of excess on the stomach.
& 52. MEASURE
Measuring food and using special mermaids is an excellent way to enter sufficient and necessary daily amount of certain nutritional supplements and ingredients. Make a diet plan on paper and adhere to it. Determine the exact amounts of protein, hydrate and fat that you will have in your meal and do not give up. Once you get used to such a regime, everything will be easier and faster.
CHOOSE RIGHT CLOTHES
Dress up what is comfortable and how you feel comfortable, but do not be "jacket" clothes, because it will make you harder and harder to train and raise your morale. If you are happy with what you look like in your new training cannon, it's more likely that you will want to go to the gym and show yourself.
& 55. FAVORITE MUSIC
Listening to your favorite music while practicing will be a perfect complement to your steps during cardiovascular training in general. Music is an unheard of motivator and helps you to train harder, more intensely and burn more calories. Make a list of energetic songs that will speed up your steps during intense cardiology.
In this way, your training will be complete, and you will never be satisfied with the results!
