Integrate these digits into your daily routine and watch the numbers plummet on the scale. Our experts assure you.
1 PUT THINGS IN YOUR BACKPACK, LOSE FAT
Carry weight on your back and walk to lose your belly The next time you go out for a walk, pack a backpack with various items to weigh 20 percent of your body weight. A report from the American University of Sports Medicine found that this increases fat burning by 30 percent – to remove your other bags (the fat ones) if you have them. If you can get some “Nordic Poles” or walking sticks, you will do a lot of exercise with them. According to a report in the Journal of Strenght & Conditioning Research, they force you to take longer, stronger steps and increase your energy 67 percent more. Although this also makes people raise their eyebrows as a sign of surprise when you walk around.
Backpack x hike = 30% more fat burning
2 THE COLD FACTOR
Burns more calories in low temperatures
Training in a colder environment activates a type of fat that helps you lose weight. Scientists at the University of Gothenburg in Sweden discovered that when we are cold, “brown” fat (adipose tissue) takes calories from regular fat and makes them bubble as if boiling. “Just a minute of exercise at 4 ° C helps,” says Professor Mike Cawthorne of the University of Buckingham in England. A study from the University of Nottingham, in the same country, also found that exercising in daylight activates brown fat.
Man running x 60 seconds at 4 ºC = Calories burned
3 SLEEP TO LOSE WEIGHT
Schedule your bedtime to have a laundry abdomen in less time
A study conducted over five years at Wake Forest University in the United States found that 6.5 hours of sleep per night is an optimal amount of time to minimize fat gain in the abdominal area. If you sleep less, the ability to burn carbohydrates decreases. “After exercising, give yourself about three hours before going to sleep,” says Dr. Louise Reyner of the Loughborough Sleep Research Center in England. “Exercising stimulates the production of adrenaline, and that can interfere with sleep.”
Zzzz 6.5 h = Burned fat
4 PROGRAM YOUR HEART TO BURN FAT
Proper beats per minute is the key to fat loss
Your optimal heart rate should be 134 beats per minute. Research from the University of Colorado in the United States found that at this intensity, you burn more fat. In another study from the University of Cape Town in South Africa, it was found that running is best because it burns 0.7 g of fat every minute. Use a device that allows you to detect your heart rate and compare it with other training data. Fat is afraid of numbers!
Man running at ‘ 134 ‘ bpm = fat-0.7 g / per minute
5 TIME IS EVERYTHING
Explosive lifts will ignite the fat boiler
To win the war on fat, join the resistance; but be punctual. Scientists at Ball State University in the United States showed that when you lift weights, the best way to get fat on your sights is to accelerate; This is accomplished during the lifting phase of a movement in one second, and then return to the starting position in three seconds. They found that lower-body exercises like squats, push-ups, and calf raises are best suited for these quick workouts. Once you get to the last repetition, help your battered and exhausted body recover with a glass of milk. Researchers from McMaster University in Canada found that those who drank 600 ml of skim milk after a weight training session,
1 second lift + 3 seconds recovery = 12% more calories burned
6 CUT FAT DURING INTERVALS
Go slower for longer, and lose weight!
Research at the University of New South Wales in Australia found that eight seconds of high-intensity training followed by 12 seconds at low intensity were the key reason for an adjustment because they can be sustained longer. “Use an elliptical or bike,” says Mack Parnell, fitness coach at rebootpt.co.uk. “Do it as hard as you can for eight revolutions, followed by 12 revolutions at 40-50 percent effort.” Repeat the sequence for 20 minutes twice a week, and in two weeks there will be fewer folds coming out of your pants.
High intensity: Low intensity x 1.5 = smile
7 STRUCTURE YOUR FOOD
Eat every three hours to subtract a few centimeters
To burn calories faster, eat five small meals a day, says a study at the University of Toronto, Canada. Three meals should combine protein, carbohydrates, and healthy fats: eat a boiled egg with whole wheat bread for breakfast and a melted cheese sandwich for later. Then an avocado salad. For the last two meals, you’ll increase your metabolic rate by about 81 calories if you say goodbye to carbohydrates and focus on 70 percent protein. “I want fish, please.”
Eat every 3 h = the best for metabolism
8 “D” OF DESTROYING THE TILES
Keep an eye on the tummy with the right vitamin
A study at the University of Minnesota in the United States found that increasing your vitamin D levels helps you lose weight. “The richest vitamin D food source is salmon,” says nutritionist Anita Bean. “A 100g steak provides your recommended dietary intake with 25mg of vitamin D.” Season the fish with garlic and lemon and garnish, serve a salad with vinegar and olive oil to increase your body’s ability to lose weight.