Every girl is familiar to a dilema - wash your head in the morning or collect your hair in the tail and secure a bunch of time on makeup. The fatty hair (head of the head) every person is different, and is due to genetics. But external factors may affect the condition of the sebaceous glands.
The reason that the hair is fat too quickly lies in the excessive activity of the sebaceous glands. This may be caused by stress, inappropriate, hormonal disorders, problems with lipid exchange in the body and, of course, improper departure. In addition, the weather can also affect. For example, in the heat, the hair is fatter faster, because the sebaceous glands work more active.
It is not easy to eliminate the cause of excessive hair, if it is a hormonal failure or violation of lipid metabolism - without much treatment can not do, and it can only be prescribed by the doctor. However, if excessive fatty is caused by the remaining of the listed reasons, then we have simple tips and affordable tools that will help keep a fresh look hairstyle as long as possible.
Hair fatty is due to genetics and, if the skin of the head is fat, and not dry or normal, then do not change the situation, especially without the use of special cosmetic procedures and preparations. But there are ways that will help slow down the process of pollution and get rid of oily hair.
Silent brilliance, loose pores, grayish skin tone, continuous formation of acne and comedones - all these appearance defects cause reinforced work of the sebaceous glands. Their activity is not hidden under the tonal cream and powder. Neither expensive cosmetics or pharmacy preparations get rid of acne often do not help reduce skin fatty skin.
At the same time, the problem is equally relevant for both young ladies and adolescent guys, and for women and men older. The prophecy of "experienced" - after 30 everything will pass, unfortunately, does not come true. Each person wants to possess clean, fresh, shining skin of the face with narrow pores and even shade. But how to achieve this? What provoked such plenty of fi from the epidermis? Are there really effective ways to deal with oily skin or it's time to get used to the idea that it is for life?
Holders of greasy and other "charms" of greasy dermis are important to understand that they got a completely healthy skin type.
There are four of them four:
With proper care for oily skin, it is capable of attractive look and not to deliver any inconvenience. The indisputable advantages of this type of dermis is considered later, compared to other types of dermis, the appearance of wrinkles. Also, due to a higher level of hydration, the epidermis retains elasticity and fresh look.
Gnoves, pimples, comedones, acne and other rashes are just a sign of illiterate care and selection of cosmetics. But skin care can be learned.
Another thing - if you have a pathological fatty skin, characterized by a hasty view, peeling, redness of the epidermis and abundance of acne or acne. Such a condition may indicate the disease seborrheic dermatitis or seborrhea. The disease requires drug treatment under the supervision of a qualified dermatologist.
To check if you really have increased fatty skin on your face, you can use the common test using a conventional cosmetic napkin (dry!). For the purity of the experiment, the test is carried out on a clean and dry dermis, which at least 3-4 hours has not been exposed to water or any cosmetics. The napkin should be firmly pressing the forehead, cheeks, chin and nose. If after each contact with a paper napkin on it there is a visible bold imprint, then you have really oily skin.
The reasons for almost any diseases are deeply inside our body. To treat the fat content of the epidermis by external influence is absolutely meaningless. The maximum effect on which you can count - temporary disguise and decrease in the intensity of symptoms.
Increased fat content can be triggered by the following factors:
Get rid of the fatty skin is a completely feasible task, but this is a long and time-consuming process. The main thing in this business is patience and regularity. Treatment should be organized in several stages:
If the fatty skin of the face according to your suspicions provoked by any disease, it is necessary to urgently go to themselves: to cure a disease or at least consult a doctor. Women are advised primarily to normalize the hormonal background, in which, too, without the help of medicine can not do.
In the struggle for beautiful skin, many do not give proper values \u200b\u200bto their menu. We are in a hurry to assure you, the use of oily, sweet, smoked, roasted and other "harm" causes irreparable damage to the state of the epidermis.
Tip: Contact your checked cosmetologist and ask him to choose suitable hygienic and cosmetic faces for you. All of them must be without alcohol and non-encoded, that is, not to promote pore clogs.
Direct the energy in the right direction - stop nervous. What can I do for this?
Smoking, drinking coffee, alcoholic beverages and chocolate can significantly activate the work of the sebaceous glands.
With oily skin, it is important to drink at least two liters of fluid per day: preferably in small portions of 4 - 6 times a day. Prefer the crude filtered, bottled or mineral water.
The following cosmetology procedures helps effectively remove the thickness of the skin:
Many mistakenly suggest that this procedure, since it fills the loss of moisture, only a dry derma is needed. In fact, oily skin is also quite often dehydrated and in need of moisture. Light creams and hydrogels are more suitable as daily moistening.
To reduce the fatty skin of the face, many methods of traditional medicine helps well. Most effective ones:
For fatty skin, such medicinal plants with anti-inflammatory effect are suitable as pharmacy chamomile, sage, mint, rowan leaves, a serpentine, calendula, nettle, St. John's wort, a plantain, blueberry, bark of oak, yarrow, etc. Remember that water should be warm, not hot.
Much more efficiently, they act when adding the same healing herbs.
Well helps to remove fatty skin white and blue clay, egg white, potato starch, coffee thick, banana pulp, lemon, cucumber, apple vinegar. The mask should be applied to a pre-purified person for 15 to 20 minutes. Flush with cool water.
They can be made independently based on oat flakes, citrus or rice flour peel. All ingredients are finely melted at a coffee grinder or in a blender and neat massaging movements are applied through massage lines of the face. Wash off cool water after 2 - 3 minutes.
Outblowers of oily skin should avoid scrubies with traumatic particles - from the bones of apricot, peach, almond, etc. The same applies to masks with the addition of components such as salt, food soda, etc. They can injure fabrics and strengthen inflammatory process.
Most holders of greasy shine successfully copes with the problem independently and even find their advantages in the features of this type of dermis. Another helper in the struggle for shining skin can be a good cosmetologist. If all your efforts do not bring any result, then with experiments on our own organism should be completed. Contact a qualified doctor. Modern dermatology is quite capable of correcting any uncomfortable states of the epidermis.
In this video, the cosmetologist tells how to cope with oily skin at home, as well as about the procedures in the cosmetic office. Looking at this video, you quickly get rid of oily skin on the face
Recently, special attention is paid to the topic of fats. Despite the high calorieness, their presence in the diet is fundamentally important. Experts involved in functional medicine, explain that useful fats work as a program, adjusting hormones (and therefore the entire body, including the brain) on health and longevity. And yet do not forget that in 1 g of fat 9 calories. Unlimited use quickly makes itself felt extra kilograms. We at How To Green decided to tell you how to organize your diet and cooking houses so that the amount of fats remained moderate and brought only benefits.
To answer this question, first let's remember what kinds of fats are:
The chemical structure of these fats determines the extremely negative impact on our body. The diet containing the transgira leads to an increase in "bad" and a decrease in "good" cholesterol, as well as the occurrence of fatty formations inside the blood vessels, which is dangerous for life. The most harmful are artificially synthesized transgira contained in Margarine and many finished products.
This species is divided into two subspecies: monounsaturated and polyunsaturated fats. The first includes olive oil, many nuts (cashews, peanuts, almonds) and avocado. To the second - Omega-3 fatty acids, contained in fish (salmon, tuna, sardines, herring) and some sources of plant origin, such as walnuts and flax and chia seeds. Unsaturated fats are considered useful, as it contributes to a decrease in cholesterol levels, fight internal inflammations and protect the heart.
Conclusion: Make a choice in favor of unsaturated fats, the consumption of saturated fats reduce as much as possible, and the transfers completely eliminate from your diet.
1. Choose the right dishes
In this case, we are talking about saucepans and frying pan, which allow you to cook without oil or with a minimum amount. With such tasks, the dishes with a non-stick coating, as well as stainless steel with a thick bottom and cast iron with an enamel coating, are perfect.
2. Prefer more useful approaches in food cooking
Prepare on the grill and pair, bake in the oven, use. These methods not only allow it to be prepared without oil, but also retain the maximum number of nutrients both in vegetables and fish. Consider the possibility of purchasing useful gadgets: Aerium and multi-level styling for microwave. They will be an indispensable assistants in the kitchen, if you decide to follow the strategy "without oil." And more often use a blender. With it, it is easy to prepare useful vegetable purees and soups without a single gram of fat.
3. Use oil moderately
Get the spray for spraying the oil or use a special culinary tassel to apply a small amount of oil directly to the food (for example, on vegetables before baking in the oven). Remember: in most dishes on 1 portion, 0.5-1 h is quite enough. Oil. Therefore, if you add it directly to the dishes, in which you cook, do not be lazy to measure the amount used; Otherwise, you most likely use more than you need.
4. Instead of oil prepare on the basis of liquids
Depending on the recipe, use broth, red or white wine, lemon juice, vinegar and conventional water. So, based on one vegetable broth, delicious risotto and cream soups are obtained.
5. Refuse oil in salad dressing
For salads and dishes from vegetables, lemon juice, vinegar, spices, dry herbs and refills cooked without oil and fats are perfectly suitable. Also consider that if avocado, nuts or seeds are present in the salad, then useful fats you already use and add the oil is not necessarily.
Tip from How to Green: Prepare a classic Dijon gas station for salads. You will need: 2 tbsp. l. Dijon mustard, 2 tbsp. l. Apple vinegar, juice of one small lemon, along the pinch of salt and black ground pepper, for ¼ h. l. Fresh thyme and dill, 1 tsp. organic maple syrup, 2 tbsp. l. filtered water. Add all the ingredients into a glass jar, closely close and shake. Refill ready! It is great not only for salads, but also to baked vegetables (asparagus, artichokes, potatoes).
6. Use more easy types of sauces and bases for dishes.
Choose tomato and vegetable bases instead of cooked with fat and cream. This is especially true for paste and pizza lovers. So, spaghetti with classic tomato sauce is much more useful than with sauce prepared on cream. And the filling for the delicious pizza is not always preparing from cheeses. For a healthy option, prepare using vegan pesto from basil or broccoli, a variety of vegetables, such as grilled Zucchini, Bulgarian pepper, dried tomatoes, olives, mushrooms, and fragrant spices.
7. Make your snacks healthy
For sandwiches instead of butter and fatty cheese, containing harmful saturated fats, pick up helpful alternatives, such as hummus, guacamole or vegan spread. Instead of cookies or piece of cake, eat better your favorite fruit. And if you are preparing the dessert yourself, then consider replacing the oil and margarine on the mass of the rigged bananas or dates.
Tip from how to green: Prepare a vegan dip with the taste of Caesar sauce. You will need: 1/3 cups of pre-closed for 3-4 hours of cashew nuts, 1 tsp. Seed Chia, ½ tsp. Capers, 1 finely chopped garlic head, 2 tbsp. l. Lemon juice, 1 ½ tsp. Organic maple syrup, 1-2 salt chopping, chopping of black ground pepper, a little unsweetened nut milk. Mix all the ingredients (except for milk) in a blender. If the dip turned out to be too thick, add some walnut milk and mix everything again. Eat dip with fresh carrots, celery, bell pepper or your favorite useful crackers.
8. When in a restaurant ...
And last - feel free to learn from the waiter about the possibility to prepare or submit this or that dish taking into account your wishes. It is not always and not everywhere it will turn out, but trying to try! Alternatively, refueling to salad or sauce HOLYSTEZ, if it is attached to your dish, ask to serve separately. You will probably do not need the entire quantity, which means you will use less fats.
In all, as they say, measure is important. The proposed tips are very simple and do not require radical changes in the diet. The main thing is to correct motivation. And what can melt better than the beauty and health of our loved ones and ourselves?! We need to imagine how to green!
How to lose weight without harming the body, and with a guaranteed effect?
Bad food today is the most efficient and easiest tolerant weight control program.
She has another advantage. Baby food is not only easily transferred, but also easily executed.
The list of bold products is not so big. Products with minor fat content are much more (see table)
And do not forbid themselves products from the "fat" list. There are many approaches that allow, and keep all these goodies in our diet and at the same time quite significantly reduce the fat content, and, as a result, lose weight.
These are these approaches:
The fat content of the diet will be significantly lower, if you use more bread, pasta and croup. These products due to their high informations very quickly cause saturation, and we reflexively reduce the consumption of other products, including fat. There are direct studies showing that complex carbohydrates protect us from the weight gain, contribute to weight loss. The same action has vegetables. The larger in the diet of vegetables, the less fat content.
This can also include the wish to eat more fish and dairy products. With an increase in their share in nutrition, people naturally reduces meat consumption, which means fat. After all, the meat on average contains more fats than milk or fish. Excellent opportunity to lose weight!
Winning in the form of a reduction in fatty can be obtained if you often use soups without so-called pierced - iron and carrots and carrots in vegetable oil, as well as if there are dairy and vegetable soups more often than meat.
With an increase in boiled and stewed food, we will observe a decrease in the shares of fried food, and, accordingly, the oils that we use during frying.
By the way, the statistical methods are well perceived by thinning, since instead of the usual "it is impossible for you!", Or "it is necessary to eat as little as possible!", Recommend, on the contrary, there is more than any other food.
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For example, cottage cheese may be fat and 0, and 5, and 7 and even 18%. It is clear that using low-fat cottage cheese instead of the fat we avoid the load with fat at 18-20 g for each portion.
Standard mayonnaise has a fat content of about 72 - 80%, but there are light grades, the fat content of 25-30%. The use of such mayonnaise instead of traditional allows to reduce the fat content of each portion of salad on average by 5-6 g
How to choose dumplings if you want to lose weight? Pelmeni with the addition of pork bass have a fat content of 35-40 g per serving. Pulls from poultry meat are fatight about 5-7 g. Winning, about 30 g of "non-eaten" fat for each portion.
Milk. Its fatness can also fluctuate from 0.05% to 6%. Accordingly, the glass of milk may contain 0.1 and 12 g of fat. It is clear that the first for us is much better than the second. This fully applies to the dairy products - yogurts, prostroprious and so on.
It is somewhat harder to find a replacement of cheeses and sour cream. But here you can choose something. For example, instead of sour cream, the so-called "sour cream" is perfect, which we actively recommend our patients - soft low-fat cottage cheese, mixed in a 1: 1 ratio with rippy. To taste, consistency and properties This mixture is very similar to the usual sour cream. But fat in it is 15 times less.
Instead of cheese, you can sometimes use tight sunflower cottage cheese. By the way, pay attention - according to GOST, the fat content in the cheese is indicated in terms of dry residue. Since the cheeses always contain water, the actual fat content is usually one and a half or two below the declared one. That is, if there is 45% fat on the label of Russian cheese, then in fact there will be more than 25%. Even less fatty at the so-called soft cheeses - Suluguni, Adygei, Brynza, and so Daeye. There, the actual fat content usually does not exceed 12%. Finally, home cheese is now on sale, very, by the way, delicious. So, its fatness is not higher than 5%.
Desserts and sweets. The portion of the dairy ice cream contains 10 g less fat than the portion of the creamy. The fat content of the standard 100 gram tile of chocolate is 45-55 g, while in no case should not forbid themselves fatty products. There is a lot of ways, as we have them, enjoy and lose weight.
100 g Portion of Marshmallow, or Marmalade, fat do not contain at all.
Again, repeat. We are not talking about a complete one hundred percent replacement of fatty products less fatty counterparts. For weight loss, it is enough to simply change the ratios. For example, before, a person ate a week of 4 servings of dumplings of ordinary and one portion of dumplings with poultry meat, and he received 145 g of fat with dumplings. Now, on the contrary, 4 portions of dumplings from poultry meat and one portion of ordinary. Total - 60 g fat. Winning 85 grams per week, or 12 g in terms of day, or more than four kilograms in terms of the year.
Well, of course, you should not forget about specially developed nutritional and diet and therapy of non-large products for losing weight, which at low calories have a high saturating ability. Today it is cocktails, porridges and soups. All these quick preparation products are enough to have a kettle with hot water at hand. Maximum pleasure to each absorbing caloria!
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How to lose weight with the help of cooking products? For example, when cutting meat, you can partially remove the visible fat, the fatty bird meat is reduced by 2.5-3 times, if you simply remove the skin.
A very famous reception - meat broth will prevent the fridge at night, and in the morning they remove the fat rising to the top. Such an operation reduces the fat content of standard serving of soup by 10-12 grams.
Pretty a lot of fats we get along with fried food. Hence the common idea that for successful weight loss in no case can eat fried. Indeed, with frying on oil, products absorb a lot of fat. For example, standard potato chips have a fat content of about 30 grams per 100 g of product, potatoes, fried on home, contains about 15% fat, and in fact, there are practically no fat in the potato. All fat falls there from the frying pan. But everything is miraculously changing if used not burning dishes. Then for cooking 3-4 portions of roasted potatoes, it will take literally 1, maximum two spoons of vegetable oil, and you will get a fat content product for no more than 3%. One spoon of oil is enough to fry 8-10 pieces of fish. This will increase the fat content in every portion of only 2 grams.
I managed to press a whole pancake dish, Istiving on all this is just 5 g of vegetable oil. And very decent turned pancakes. I took the pan with a non-burning coating, hire it, and instead of pouring oil, I lubricated it using it, using a half of raw potatoes as a pet. As a result of a glass of flour, a glass of milk with a fat content of 1.5%, one eggs and 5 g of vegetable oil it turned out 7 pancakes weighing 50 g each. The energy value of one pancake is 95 kcal, fatty - 2 g. By the way, approximately the same calorie content in pear, or standard slices of bread. A glass of ripples 4% of fat content has a calorie content of 140 kcal.
Another interesting technique for Goto to lose weight without reducing nutritional quality. Quite a lot of fat absorbed when frying kabachkov and eggplant circles. Their fat content can be reduced by drying pieces with napkins. "Winning" from one portion can reach 15 grams of fat.
There are ways of roasted, which not only do not increase the fatty product, but, on the contrary, reduce. First of all, it is baking on the grill, barbecue, baking on the lattice and other forms of the so-called infrared kitchen. So, when baking on the skeleton, the fat content of standard serving of the kebab decreases by 8-10 grams. A close result will turn out if the meat is baked in foil.
How to lose weight at the table? Here everything is simple - cut off the pieces of fat and lay them aside, remove the skin pieces from the bird, postpone and leave more fat pieces of the cake, and so on.
Almost the most important.
I dwell with delicacies, I don't care what the French perfume is in the gas tank. The car can and go, but what price !? And it is unlikely that such a fuel will benefit her! So, eat delicacy when you are already full when your body is already filled with energy and nutrients. Then it will make a very small amount.
A few more words about chocolate. Often, my patients in order to lose weight or maintain weight in order refuse to be delicious. But the food is retained in nutrition. But a glass of ripples 4% of fat content contains about 10 g of fat. As much as a quarter of the ordinary chocolate tile. And fat there and there is the same, milk ...
Well, a simple wish for those who want to lose weight. The slower you eat a delicacy, the better you catch all the subtle shades of taste.
Fatitude to the usual food will help the following table. Agree, it is much easier for it than a multi-page calorie table.
Fat content table in products (100 g) |
|
|---|---|
Product |
|
| Beef is not fat | 5-10 |
| Beef oily | up to 30. |
| Meat pork | 25-35 |
| Fat | 70-75 |
| Boiled sausages (Ostankinskaya, Doctoral, etc.) | 25-30 or more |
| Smoked pork sausages | 35-45 |
| Sausages and sausages | 25-30 |
| Pelmeni with pork minced | 18-25 |
| Creamy oil and margarines | 75-80 |
| Fixed oil and culinary fats | 92-98 |
| Vegetable oil | 95 |
| Mayonnaise | 70 |
| Sour cream | 25-40 |
| Solid and melted cheeses | 30-50 |
| Sunflower Seeds, Pumpkins, Nuts | 30-50 |
| Chocolate | 40 |
| Ice cream | 15 |
| Shortbread | 12-25 |
What would be clear to imagine which winnings gives one or another replacement in nutrition in terms of a standard portion, pay attention to the table below.
Replacing thinning products |
|||
|---|---|---|---|
Group of products |
Fat Product |
Less fat analog |
Winning - an approximate amount of fat (for a standard portion) that we managed not to eat and at the same time keep quality power) |
| Milk products | Milk Breased 5% 1 Glass | Milk Breased 1.5% | 9 |
| Sour cream 30% 1 tbsp. | "Smetanka" - a mixture of non-fat curds with ion | 5 | |
| Russian cheese 50 g | Tight low-fat salted cottage cheese | 12 | |
| Creamy yogurt 6% | Low-fat yogurt | 10 | |
| Meat | Sausage Amateur 50 g | Veal baked in foil | 10-11 |
| Fried pork | Veal Barbecue | 20 | |
| Traditional dumplings | Pill meat dumplings | 30-35 | |
| Mayonnaise | Provence 1 tbsp. | "Easy" mayonnaise 20% fat | 15 |
| desserts | Cake biscuit-cream | Cake "Yoghurt" 5% fat | 15 |
| Ice cream | Fruit-berry sherbet | 12 | |
| Patty with berry filling fried | Baked Baked Filling Pie | 6-7 | |
For 10-15 minutes, in front of the main meals, you can drink a glass of warm water or weakly sweet tea with milk, or a glass of milk. You can eat a small portion of low-fat cottage cheese or cottage cheese mixture with ripper and croups or fruits, or drink a portion of a cocktail for weight loss. Typically, the caloric content of such a portion turns out of two times less than the amount of calories, which it is possible to painlessly reduce the main food. For example, a person usually eaten food for 600 calories for lunch. The haul in front of the calories is 50 (cocktail), he then eats calorie 400 for lunch. And it is found. Win - 150 calories!
The content of sugars in food is also quite simple. Of course, provided that if you do not try to ban them at all. A person very quickly gets used to using less sugar in drinks. More often uses refreshments with sugar substitutes. From bread more often uses rye and bran bread and somewhat less often - white. From the croup it would be nice more often buckwheat and slightly portrayed the semolina.
It is advisable to build the strategy of your food to use not one of the method of reducing fatty, and at once somewhat, choosing those that are best suited to this situation.
We have repeatedly investigated, what is the caloric content of human nutrition, if it reduces the consumption of fat to 35-40 g per day and does not abuse sweet. It turned out that in this case the caloric content of its nutrition does not exceed 2000-2100 kilocalories per day. It completely prevents weight growth even in people leading a relatively calm way of life and not engaged in physical labor.
People who disassembled in fitness know that the point is not what figure shows the scales under you, but in what percentage of this weight is fat. The norm is 21-24% for women and 14-17% for men, although all this is very individual. Regardless, what is the percentage of fat in your body, its decline always causes difficulties. But, if you follow the diet, train and develop other useful habits, you can achieve a normal percentage of fat for your body.
Part 1
Reducing fat with a dietPress proteins and fiber. You must have heard about it before: to cope with obsessive fat and start building muscles, you need a protein. Your body can burn protein for survival, but it prefers fats and carbohydrates; Therefore, if you give the body mostly proteins, then carbohydrates and fats it will take from what you have has already. In addition, with the admission of protein, muscles are increasing and restored!
Remember that you still need the right fats. Some people think that any diet without fat or low content is a good diet. Yes, of course, the low fat content is good, but only if you do everything right. You need to strive to eat good Fats. Good fats (unsaturated; omega-3 and omega-6) promote fat burning, accelerating metabolism.
Calculate the amount of carbohydrate consumed. This is the place where you can get confused. When it comes to carbohydrates, there are so many different opinions. Supporters of the theory of Atkins believe that carbohydrates do not need to be used at all. Of course, this path will lead you to burning fat, but it does not suit us at all, and how to deal with those who claim that 60% of the required energy body should have carbohydrates? So let's look at some other ideas.
Call the calorie cycle. We have already spoken about the carbohydrate cycle, with calories the same. And here the same meaning: if you do not consume enough calories, your body will begin to be exhausted, the metabolism will slow down, and the muscles will begin to serve as fuel for nutrition. Therefore, if you are on a low-calorie diet, then turn on it with high calorie intake in it to maintain metabolism.
Eat often. The fight against fat is fully connected with the right metabolism, especially if you have left to reset the last 2.5-5 kg. And to support metabolism, you need to eat often. But stay! Surely you heard that you need to eat 5-6 times a day with small portions. Yes, it is close to truth, but this is the salt:
Part 2
Fat burning with exercisesCombine Cardio I. power training. In general, cardio allows you to burn calories faster than strength loads, but if you want to burn as much as possible fatYou need to do both. If you want to be in a tone, work during strength training with a smaller weight, but a lot of repetitions. And if you want to grow muscle, take more weight and make less repetitions. But to achieve the main goal and the first, and the second method is good!
Train your heart. There are two troubles that you need to be prepared: Stop the progress and what you all get bored. These troubles are terrible, but can happen to you. And the best (if not the only one) way to cope with them is a cross-training. They imply a set of different activities, constant switching between them of their mind and body. Then the thoughts do not come to mind like: "Oh, no, again it?!", And your muscles will not get used to the same loads, and you will not perform the usual actions on the machine.
Keep track of time. Let's look at this topic more. There are many different opinions on this. Someone says that Cardio needs to do exactly so much, power training so much, and someone will generally say that you need to do on your own feelings. But here is the main key:
Engage in high-intensity interval training (WIT). This method is now very popular. Studies have shown that such workouts allow you to burn a lot of fat in a short time, and everyone can do it. Wit allow you to immediately speed up the metabolism and keep it on high levelSo I even had to come up with the concept of "post-ignite effect." And it does not matter if you have only 15 minutes for classes!
Be sure to rest. Repeat - necessarily. Even if you feel like a superman who does not stop, your body needs rest. Special This is true if you are actively engaged in strength training; Your muscles need time to restore. Therefore, arrange the days of rest. This does not mean that you need to sit on the sofa all day, but still let's restore your body.
Part 3.
Bring a healthy lifestyleOut well at night . It is necessary for your body for normal functioning. Studies have shown that people who sleep less than 7-8 hours at night, weigh more. Why? Due to hormones. You can eat the best healthy and useful food, but you can not control the hormonal exchange!
Drink a lot of water . This is the simplest thing to be observed in the diet. If you drink a lot of water, toxins will be washed out of your body, and you will not want to eat so much. In addition, abundant drinking is useful for your internal organs, skin, hair and nails.
Before training, drink coffee. Studies have shown that caffeine stimulates the nervous system (everyone is known) and increases the level of adrenaline (this is also well known). Adrenaline leap gives the body to the beginning of the destruction of adipose tissue. At the same time, the released fatty acids fall into the blood and consumed with muscles. If you want to make sure it works, try drinking a cup of coffee before training.
Avoid hard diets. If the diet is too strict, it can harm health. Most likely, the post or diet will help you, for example, from the juices alone, or simply an exception to some single product group. You can see a short-term result, but in a further future run, you only break your metabolism. So you are tight and avoid strict diets.
