Ako sa zbaviť tuku

Nedopustite sa chyby: strata tuku je priemysel. Trh je zaplavený trikmi a gadgetmi, programami a diétami – ktoré všetci tvrdia, že vám pomôžu vyliezť blubber a všetci z nich profitujú z vášho dobre zamýšľaného zasvätenia.

V dôsledku toho vnímaná múdrosť verejnosti o strate tuku nie je vždy v súlade s tým, čo veda skutočne učí. Nasledujúcich desať zásad je nekonvenčné iba preto, lebo ich zriedkavo počujete, ktoré vydávajú peňažné telocvičňovacie spoločnosti. Videl som ich, že pomáhajú mnohým ľuďom kresliť linku v dlhodobých fyzických a psychologických ťažkostiach – a dúfam, že vám môžu pomôcť.

Spať dlhšie
Štúdie ukázali, že nedostatočný spánok spôsobuje našu schopnosť strácať tuk až o 55%. Existuje mnoho dôvodov, vrátane lepšej obnovy svalov a menej stresu, ale najdôležitejším faktorom je prítomnosť hormónu nazývaného Ghrelin, ktorý je vyvolaný nedostatkom spánku. Vyššie úrovne Grélinu spôsobujú, že sme hladní a znížili náklady na energiu. Sme tiež pravdepodobnejšie, že urobíme zlé jedlo pri únavách.

Môžem to osobne potvrdiť: nedostatok spánku má obrovský vplyv na moju kompozíciu. Všimol som si, že keď cestujem na dovolenku, dostanem zdravé spánok a zvyčajne sa dostanú štíhlejšie, napriek tomu, že mám viac jedlo a trénujem menej.

Preskočiť raňajky
Konvenčná ručná múdrosť vedie k tomu, že nikdy neprejdete raňajkami – ale pravdou je, že konzumácia sacharidov (takmer všetky tradičné jedlá na raňajky sú sacharidy) prvá vec ráno môže poraziť vaše ciele na úbytok hmotnosti ešte predtým, ako sa začnú správne.

Keď sa prebudíte, vaše telo bolo cez noc hladované, čo znamená, že hladina cukru v krvi je stabilná a veľmi náchylná na zavedenie cukrov. Významný príjem cukru pravdepodobne spôsobí hromadenie inzulínu, čo spôsobí masívny nárast energie, a ak sa nepoužije ihneď, bude uchovaný ako tuk na neskoršie použitie.

Skúste vynechať raňajky a tešiť sa len teplému nápoju, ktorý sa dostanete ráno. To umožní prirodzenému rastovému hormónu vášho tela (tiež vylučované cez noc), aby zostal aktívny dlhšie, čo vám umožní zvýšiť tuk.

 Plné anglické raňajky
Vlak na prázdny žalúdok ráno
Naliehavé cvičenie znie ako žiadna zábava, ale pomáhajú, pretože sacharidy, ktoré jesť, potom pôsobia ako superúčinný systém dodávania, ktorý dodáva živiny do vašich vyčerpaných svalov, a preto začína proces obnovy.

Je to veľmi jednoduchý spôsob, ako robiť to isté fyzické reakcie na cukry pracovať pre vás skôr ako proti vám.

Zamerajte sa na silový tréning
Väčšina chlapcov spája stratu tuku s kardio, čo znamená, že bežiaci pásy, cross trenažéry a veslári sú hlavným zameraním svojho tréningu na strata tuku. Chyba. Skutočné zameranie by malo byť na silový tréning.

Využitie veľkých zložených výťahov by malo byť vašou prioritou pri hľadaní straty tuku. Nízke rozsahy rep (napríklad 3-5 opakovaní) poučujú vaše telo, aby udržiavalo vašu existujúcu svalovú hmotu aj vtedy, keď pracujete na nedostatku kalórií.

Tento druh tréningu tiež zvyšuje váš metabolizmus, zvyšuje vašu chudobnú hmotu a udržuje hormóny na optimálnych úrovniach.

Sledovanie vášho silového tréningového úsilia vám poskytne veľmi dobrú predstavu o tom, ako úspešne sa zameriavate na vaše obchody s tukom. Ak nemôžete dosiahnuť silné zisky alebo udržať silu, ktorú ste mali pri začatí vášho plánu na zníženie tuku, je to celkom isté znamenie, že stratíte svalovú hmotu a potrebujete riešiť váš výživový príjem.

Nezabudnite na krátky výboj kardio
Hoci silový tréning by mal byť zameraný na akýkoľvek plán na zníženie tuku, stále existuje miesto pre kardio – to nie je typ kardiológie, ktorý väčšina ľudí vidí ako ich “ísť”.

Optimálnym typom straty tuku pri spaľovaní tukov je HIIT (Intervalový výcvik s vysokou intenzitou). To zahŕňa krátke tréningy, pri ktorých vykonávate cvičenia s veľmi vysokou pracovnou rýchlosťou.

Tabákové cvičenia sú považované za medzi optimálnymi protokolmi na úbytok tuku, pretože presviedčajú telo, že spája kalórie počas dňa.

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