8 ways to lose weight

Put them into practice in your daily routine and watch the numbers go down the scale.

Lose belly with backpack
The next time you go for a walk, a backpack with 20% of your weight. In a report of the American College of Sports Medicine found that consumption increases so her flab fat by 30%. You can also carry mountain canes. According to a report published in the Journal of Strength & Conditioning Research, canes force you to take longer strides and develop more strength, which will increase energy production by 67%. Although it causes more of a look of surprise at the grocery store on the corner.

Burns more calories when it’s cold
By training in a cold environment enable a type of fat that helps you lose weight, called brown fat (no joke). Scientists at the University of Gothenburg (Sweden) have observed that with the cold, brown fat reduces normal fat. Only one minute passed at 4 ° C the process is activated. In a study at the University of Nottingham (UK) also found that exercising active daylight burning that fat.

Sleeps and slimming
Go to bed for a six pack faster. A study for five years at Wake Forest University (USA) concluded that to minimize the increase in abdominal fat, the ideal number of hours sleep was six and a half. With less, the capacity to burn carbohydrates decreases. Take a three-hour margin between the output of the gym and bedtime. The training stimulates the production of adrenaline and interferes with sleep.

A heart to consume fats
The key is to reach the heart. Your optimal heart rate should be 134 ppm. In studies conducted at the University of Colorado (USA) has been observed that, at this intensity, the more fat is consumed. Running is the best activity, because it burns 0.7 g of fat per minute without stopping, as noted in a study by the University of Cape Town (South Africa).

Explosive lifts
Activate your fat burning furnace. To win the war on fat, join the resistance, but be on time. A group of scientists from Ball State University (USA) have shown that when you lift weights, the best way to fight fat is to accelerate the lifting phase of a movement, complemented by a second, and regain the starting position three.

The lower body exercises such as squats, lunges and calf raises are best suited for this type of intensive training. Once you complete the last repetition, retrieves your battered body with a glass of milk. Researchers at McMaster University (Canada) found that subjects who drank 600ml of skimmed milk after a weights session lost nearly twice as fat than recovering with a sports drink.

Lose fat at intervals
Slow down for longer. In a study at the University of New South Wales (Australia) showed that eight seconds of high intensity training followed by 12 seconds of low intensity were the perfect ratio diet. Our advice: use an elliptical machine or a stationary bike. Work hard for eight revolutions, and then do 12 laps to 40 or 50% effort. Repeat sequence 20 minutes, twice per week, and two weeks notice the results.

Eat every three hours
To burn calories, make five small meals a day. I suggest a study from the University of Toronto (Canada): three meals should combine protein and carbohydrates. Take a boiled egg with whole wheat toast for breakfast and a hot cheese sandwich later. Then an avocado salad. In the last two meals increases the metabolic rate in 81 calories avoiding taking carbohydrates and 70% protein.

Destroy the Michelin
Belly Fat Attack with adequate vitamin. A study by the University of Minnesota (USA) concluded that increasing levels of vitamin D help to lose weight. The best source is wild salmon (100 g brings you the 25 mg daily dose recommended). Season the fish with garlic and lemon and accompany it with a salad dressed with vinegar and olive oil to eliminate kilos. Those power antioxidants that neutralize body chemicals that contributes to increased weight control.

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