What should it be? We have a few ideas.
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| Morning Helps To Lose Weight ! |
Step 1: The sun in the morning
During this study found that people who receive regular exposure to morning light, have a lower BMI and are more active. The reasons for this are two benefits of the morning sun. Firstly, the morning light synchronizes your internal body clock, which subsequently leads to a healthy sleep and the particular mode of the day.
This, in turn, contributes to a more efficient operation of metabolism and excess weight loss. And secondly, the morning light is stronger than the day or evening.And so it was he who had the greatest effect on the body.
Recommendations of scientists are reduced to simple advice: you need to get the morning sun just for 20-30 minutes in the period from 8 am to noon, and then the body will be able to feel all the positive effects of the morning sun, which scientists have identified.
It is desirable that it was a morning exercise in the open air. But even a cup of coffee, drunk on the balcony or window is open, obviously helps, - According to the authors of the study.
Step 2: The right to charge drinks
This is another argument in favor of the very same morning cup of coffee in the morning sun. It turns out, caffeinated drinks, drunk an hour before exercise, allow to burn 15% more calories. This conclusion was published in the international edition of the sports nutrition and exercise (International Journal of Sport Nutrition and Exercise Metabolism).
Came to him Spanish scientists. In addition, caffeinated beverages increase endurance during training. Coffee, tea, cola - these drinks you can drink in the morning before jogging or weight training to increase the effectiveness of training. Drink coffee before recharging and lose weight!
Step 3 Correct morning training
Morning - the best time for fitness, if you set yourself the task of losing weight. Know this, when you buy a subscription to a fitness room. Despite the fact that the majority of working women are opting for fitness after work, experts insist on a morning fitness. Especially if you want to get rid of extra pounds.
And most importantly the regularity, morning load should be daily. Best load for the morning - cardio and power loads. If you exercise in the morning, your body burns more fat. This is because low blood sugar levels (they are observed in the morning) cause the body to look for other sources of energy, and convert it from fat. Besides, in the morning hormones accelerate fat burning , are at higher levels.
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| Morning Helps To Lose Weight ! |
However, be aware that too heavy loads should not be carried out on an empty stomach. Otherwise, the body will lose muscle mass, not fat. For this you need a protein breakfast before an intense workout. Which exercise in the morning can be considered as an ideal? One need only 10 minutes of running at a good pace. But running is not for everyone.
- Walk. walking - the most natural type of load for a man, it virtually eliminates the personal injury, and at the same time keeps the muscles toned. These studies (for example, the Cleveland Clinic) confirm that morning walking improves immunity. Then select your morning program of physical activity:
If you are in good physical shape and strive to control your weight, go in for 20-30 minutes every morning at a rapid pace, with the best weighting (light weight on each hand and nail).
- Yoga. Just a few exercises on flexibility and balance , for 10-15 minutes, will make you feel much better.Morning Yoga helps to tone the muscles, as in the morning can be a feeling of stiffness and even pain in the muscle tissue. But yoga does not lead to weight loss, and it should be seen as a preparation for further aerobic exercise.
- Strength training. That is the best choice if you need to lose weight. According to the findings of scientists (Harvard School of Public Health), the load on the muscle burns more calories and prevent weight gain.
You can start with exercises with dumbbells (light weight), and do the exercises and postures that hold its own weight. And add after every 10 minutes of strength training five-minute aerobic workout.
What is needed, especially protein. He digested a long time, allowing longer feel stuffed and not feel hunger. Another component - carbohydrates.
You can start with exercises with dumbbells (light weight), and do the exercises and postures that hold its own weight. And add after every 10 minutes of strength training five-minute aerobic workout.
Step 4: Correct Breakfast
Skipping breakfast can not. Everybody knows slimming girl. But remember, and very rich breakfast is undesirable. How, then, should it be?As an example, these breakfast choices for weight loss:
- boiled or scrambled eggs + toast of wholemeal bread or fruit;
- dried apricots + low-fat cheese / curd;
- seeds and cocktail: low-fat yoghurt + banana + frozen berries.
If this is not enough, and you experience the feeling of hunger, then to dinner, you can treat yourself to a handful of nuts, drinking yogurt, skim milk.
Remember, the first half of the day, especially the morning, the most important for the success of your weight loss.
If this is not enough, and you experience the feeling of hunger, then to dinner, you can treat yourself to a handful of nuts, drinking yogurt, skim milk.
Remember, the first half of the day, especially the morning, the most important for the success of your weight loss.
Let the morning will be healthy and full of events, then in the evening you will be able to not think about the limitations, you just do not want rich dinners and desserts.
