There are few times when talking with her friends you realize that you have at least one week to go the supermarket, have postponed at least three times in the last month to start gym and remains the belief you adopt a healthier lifestyle.
At the same time remain and your complaints: I have no time to cook, when I go to the supermarket “glue” in the hallway with chocolates, I do not have time to walk and then move it away.
However, the modern science of nutrition is realistic, it can be applied and adapted to the specificity, accompany you to your obligations and can become a way of life … A key priority is to systematically follow the instructions below:
The results of the broader research about the effect of antioxidants in fat cells indicate that inhibit fat accumulation in cells. The proposed mechanism presented involve primarily improving insulin sensitivity, ie the ability of insulin to effectively carry out the metabolism of carbohydrates, especially glucose.
You want to put your pants that you wore last year but does not snap? Do not in panic. With a proper diet in a month you can re-use your favorite garment.
Increasingly in recent years we are concerned not only weight loss but the local slimming, namely fat reduction in specific parts such as buttocks.
So many are visiting and looking nutritionist diet according to their body type. But how feasible is this? Before answering that question it is seen that he is the kind of body type.
All we need is a measuring tape to measure the waist and buttocks and then compute their quotient referring to the perimeter ratio of waist-to-hips (or WHR, Waist to Iip Ratio). This indicator reveals the distribution of fat in the body, helps us to identify the body type of each person and get information about the status of his health.
It is known that there are many diets that promise and hares with stole, but here it is worth to say that if you yourself are not willing give it all for everything, then you will see results. This is good to say from the beginning that we are all right! Consuming fewer calories then it is definitely a great way to lose weight and planning meals and snacks you receive may seem effective to make sure that you stay firm on 1,000 calories that you have decided to receive per day.
L- carnitine and fat burning L-carnitine is one of the most popular nutritional supplements after creatine and protein, has many beneficial properties and is used mainly for the promotion of metabolism and fat diminisher system. Now we try to understand what is with l-carnitine, and how to apply this additive for maximum effect and benefit. It is because so many beneficial properties of this amino acid has become so popular in the sport, and in particular in the bodybuilding and fitness, which is used as an additive. Anyone who suffers from excess fat and wants to burn the hateful kilos or just want to improve the appearance of their muscles at the expense of fat sgonki ever thought about using special sports supplements fat burners called. However, because of the vast range of fat burners that offer current sellers of sports nutrition is very difficult to choose a really effective tool. It is therefore necessary to understand, that are these fat burners, what are they and how to use them to maximum effect.
Weight loss - special additives, which are intended to reduce the overall percentage of fat in the body part by hanging temperature, enhance metabolism, removing excess fluid from the body, suppressing appetite and blocking the synthesis of fat. All of these effects will depend on depend on a particular type of fat burner that we now analyze in more detail. Thermogenic fat burners - one of the most common types of fat burners on the market of sports nutrition, its working principle is to increase the body temperature, accelerates metabolism and suppresses appetite. The composition of thermogenics usually include: caffeine, hydroxycitric acid, choline, guarana also add green tea, yohimbe, cayenne pepper, and other herbal supplements. It is not recommended intake of thermogenic fat burners for people with arrhythmias and other heart diseases and hypertension and thyroid disease.
Carb blockers and fat blockers - these types of fat burners can be attributed to the same group as the principle of action is very similar. Their essence is blocking the work of digestive enzymes, thus preventing their digestion and further absorption into the bloodstream. This type of fat burners often taken in conjunction with thermogenics and L-carnitine, to achieve the desired effect. However, without this type of fat burner, you can safely do while respecting the right diet. Appetite suppressant or anoretiki - their action is inhibition region of the brain responsible for hunger. It is understood that anoretiki not participate in the process of fat burning, but they help to keep a diet and work out a little habit is. In addition thermogenics also have the ability to suppress appetite and it is necessary to consider when buying a sports nutrition.
Cortisol blockers - the effect of these additives is to suppress the secretion of cortisol. Cortisol - a stress hormone, as it is called, which has a number of negative effects on the body: the destruction of protein structure (muscle), increased appetite, high blood pressure and blood glucose fat diminisher diet and fat accumulation. By themselves, cortisol blockers are not conducive to fat loss, but helps maintain muscle mass during training on the relief. Diuretics - this type of additives takes fluid from the body, allowing you to achieve a good relief of muscle and lose weight - very popular in competitive bodybuilding. However, the data do not get involved additives, since excretion of body fluids, and actively utilized by potassium and sodium in addition a diuretic effect of all short.
For each type of fat burners manufacturer makes detailed instructions on the application, which states when and how much you need to take a supplement. But there are general guidelines for the use of fat burners, which include the following: Do not combine the reception of one type of fat burners, it can have a negative impact on health and not give the desired effect. Allowed to use several different kinds of fat loss, which can give some advantages. For example: a combination of thermogenics with L- carnitine give the best fat burning effect, L-carnitine also protect against exposure thermogenics on the cardiovascular system reviews. During the reception, fat burner, to avoid habituation body needs every 2-4 weeks of making a break for 5-7 days. Not recommended intake of fat burners more than 3 months. However, fat burners are best to take vitamin and mineral complex. And lastly to remember the most important rule in fat loss - calories need to spend more than it receives, hence we conclude that without proper diet and exercise effect of all fat burners will steadily tend to zero. Good luck to you fat burning!
Not so long ago for the athlete was no difference what a protein - soy, egg, milk - the main thing they enrich your diet. And no one thought that the efficiency of absorption of protein can depend on the time of day, and biological rhythms. Few people knew that there are times when the body to the maximum use of protein food for useful purposes, and there is where the protein would simply rot in the intestines or completely eliminated from the body by the kidneys. Today, thanks to numerous scientific studies to refer the case more thoroughly. Developed numerous protein complexes and studied the dependence of the reception on the type of protein. Now we try to use all the supplements to the maximum, and we know that good dietary protein plays an important role in the formation of body shapes and effectiveness.
With what is connected, the protein digestibility of such a scheme? A hypothesis that was later confirmed by practical experiments with the participation of builders, amino acid levels in the blood and protein digestibility is controlled by two hormones: terioydny hormone and growth hormone. Burst release of these hormones by the body, it is necessary to REM sleep, ie the time during the hour and a half after falling asleep. Thus, scientists have confirmed that the best time to receive protein is necessary during the morning does fat diminisher work or early afternoon, and within an hour after exercise really, when you open a so-called "Protein window."
At other times of the day, protein intake will be ineffective.
Why is not recommended to take protein before a workout? This is due to the fact that exercise completely blocks the growth of muscle tissue using amino acids derived from proteins. During exercise, the body switches to the production of energy from glucose and glycogen accumulated in the muscles and liver. Once these glycogen stores run out, the body begins to produce energy from protein, but not the protein that you take, and the right of the muscles in the form of amino acids with branched side chains. Upon completion of training, within an hour, in working and damaged muscles tightened mikrotramvami amino acids, which begins the process of healing of microtrauma of the muscle fibers. It is that time and is called "protein window," is easily digestible protein intake will be just in time.
Today, there are a lot of debate about whether or not to train to failure and how much it is effective. Let's try to understand it.
As already you know, one of the main reasons for the increase in muscle mass is the formation of micro traumas during exercise. And for their education must be a significant depletion of ATP uk is stored in the muscle fibers. Number microtraumas obtained depends on the residence time under load in a state of exhaustion of energy resources scam.
However, our body is able over time to compensate for low levels of ATP. We can conclude that the last repetition in continuous set, are ineffective in terms of producing microtraumas. Hence the refusal to give maximum effect to the formation of micro traumas, it is necessary to achieve it in 10 seconds while under load. But it is known that finding an optimal range under load is 20 to 30 seconds. In this case, a waiver is ineffective.
However, failure to exercise it's worth, but not with each workout. The load should be alternated by changing the intensity, the operating weight and rest between sets, ie, use the principle of cycling loads. The main thing, remember that you need to train the mind, for the purpose of proper training - not giving up, and stress to start muscle growth. With extreme caution should treat relinquished repetitions in such complex exercises like deadlifts and squats.
Particular attention in the performance of abandoned approaches on technology exercise. It is because of the wrong technique may cause injury, which will make you forget about training for some time, thereby keeping away from your goal. When you exercise, try to feel deeply their muscles with fat diminisher review, their abilities and capabilities. Do not stop at the first sign of muscle fatigue, because it often does not indicate that the exercise is carried out to failure of your muscles.