Morning - the most important period of the day, which determines how successful will be your fight against excess weight. How should it be? We have a few ideas.
Step 1 in the morning sun
Do you think that it is necessary to make every morning to lose weight? Research at Northwestern University (Feinberg School of Medicine) believes that - stay in the sun. If you manage to catch the sun's rays in the morning, it is possible not only to cheer up and wake up quickly, but also to lose weight.
The study found that people who regularly receive the impact of the morning light, have a lower BMI and are more active. The reasons for this are two good morning sun. The first morning light synchronizes your internal body clock, which subsequently leads to a healthy sleep, and subject to certain routines. This, in turn, contributes to a more effective metabolism and the loss of excess weight. 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 scientists are reduced to the simple advice: you need to get the morning sun just for 20-30 minutes in the interval from 8 am until 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 outdoors. Even a cup of coffee, drunk on the balcony or window is open, clearly will - according to the study authors.
Step 2. Correct drinks before charging
This is another argument in favor of the very morning cup of coffee in the morning sun. It turns out, caffeinated beverages, 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). To him came the 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. Be aware that when buying a subscription to a fitness room. Despite the fact that the majority of working women are opting for fitness after work, the experts insist on a morning fitness. Especially if you want to get rid of the extra kilos. And most importantly - the regularity, the load should be a morning daily.
The best load for the morning - cardio and weight load. 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. In addition, the morning hormones that accelerate the burning of fat are at higher levels.
However, be aware that too intense load must be carried out not on an empty stomach. Otherwise, the body will lose muscle mass, not fat. For this you need a protein breakfast before an intense workout.
What a workout in the morning can be considered as an ideal? One need only 10 minutes of running into a good rhythm. But running is not for everyone. Then select your morning program of physical activity:
Walking - the most natural form of the load for a man, it virtually eliminates the injury and at the same time keeps the muscles toned. These studies (such as the Cleveland Clinic) confirms that morning walking improves immunity. If you are in good physical shape and aspire to control their weight, go in for 20-30 minutes every morning, at a fast pace, with the best weighting (light weight in each hand and nail).
Just a few exercises for flexibility and balance, for 10-15 minutes, can make you feel much better. Morning yoga helps tone muscles, as in the morning may be feeling 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 muscles burn more calories and prevent weight gain. You can start exercising with dumbbells (light weight), as well as doing exercises and postures that hold their own weight. And add every 10 minutes strength training five-minute aerobic exercise.
Step 4. Proper breakfast
Skipping breakfast is impossible. Everybody knows slimming girl. But remember that the very rich breakfast undesirable. How should he be?
What is needed, especially protein. It is digested for a long time, allowing for longer feel stuffed and not feel hunger. Another component - carbohydrates. As an example, these breakfast options for weight loss:
- Boiled or scrambled eggs + toast of wholemeal bread or fruits;
- Apricots + low-fat cheese / cheese;
- Seeds and drink: nonfat yogurt + 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 morning, the most important for the success of your weight loss. Let the morning will be healthy and full of events, while in the evening you will be able to not think about the limitations, you just do not want to rich dinners and desserts.