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 Lose extra weight with these easy professional advice.
1. Take time for a snack
Eaten in 90 minutes before the start of training low-carb energy bar allows you to engage in longer and with more power (and burn more calories) than usual - says Steve Zim, author of boiling point of fitness (Hot Point Fitness). However, the 90-minute break can be critical. Eat something closer to your workout, and blood will rush to the stomach, actually diminishing your work.
2. Breathe in through your nose
Inhale and exhale through the nose help to stabilize the heart and, like bars ingested, increase your efficiency. The result - you exercise longer and burn more calories. But do not worry, if you feel unnatural at first - it takes about 6 - 8 workouts to achieve perfection.
3. Perform cardio
Rate the intensity of training before performing any cardiovascular work, says Ken Fitzgerald, owner of Lift Gym in New York. Why is that? Your body takes about 15 minutes to warm up and start burning fat. Thus, in a 30-minute bike ride fat is burned only the last 15 minutes. But if at first you lift a heavy weight, causing your body heats up faster, the entire bike ride will help to burn fat.
4. A variety of values
Always doing the same workout in front of fitness, your body will start to adapt and eventually will cease to burn as many calories, says Zim. So if one day you jog - try riding a bike or swimming the next. Or, if one day you are making emphasis on the shoulders, the legs should be devoted to the work. The important thing, says Zim, is that your body is constantly guessing.
5. Do not slouch
Hunched over the guard rail bike spin prevents access of oxygen in your body - and slows down the fat burning process, says Fitzgerald. Handrail is to help you balance, not to support you. If you can not move without support, is slowing.
6. Train intervals
The best way to get rid of the extra kilos - to engage so persistently and so continuously as you enough to talk Malick Diop, coach Equinox Gyms in New York. But if you are just starting to engage in, the intervals between training sessions - your ticket. Two minutes on the treadmill, for example, at 7 miles per hour, the next two minutes at 5 miles per hour, and then 7 miles per hour (and so on). Such training lasting 20 to 45 minutes will help to lose weight and improve your stamina. Eventually you will be able to increase the periods of high intensity (in and out - low) until your whole workout will not go to a high tempo.
7. Add the light weight
This - the fact: The more muscle you have, the more calories you burn, even when you are not moving. So, if you can not find the time for training with weights, Zim suggests to focus on the biceps and upper abdominal muscles, weighing it down 1, 5 - 2 kilos, whereas when you are walking fast or climb stairs. This will set the tone for your muscles, helping you to lose more kilos for cardio-workout than training without weights.
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