How Many calories to burn a pound,here are, 4 simple strategies that stimulates metabolism and helps you lose weight faster.
It’s incredibly frustrating to go to the gym often and not lose all those extra pounds! But what you may not know is that certain habits and physical changes that undermine even the most scientifically sound strategies to lose weight, especially after age 35.
When Australian and British researchers reviewed the 100 studies on exercise and weight loss, have discovered that extra pounds will not come down despite your best endeavors. Here are four strategies to get rid of fat, which are key to with which you make a change – so that the body was finally rid of extra weight.
A. MAKE MUSCLES
After 35 years, the intensity of metabolism begins to decrease by 2-4% per decade, and weight loss may decrease further. In a study by University of Colorado Health Sciences USA, loss of 500 grams per week for 12 weeks reduced metabolism by 165 calories a day.
Are partially due to the fact that it is almost impossible to lose weight without losing muscle – calorie-burning engine – along with fat.Each pound you lose is about 70% fat and 30% muscle. But you can counteract this.
How many calories to burn a pound of weight?
Simple Strategies:
Lift weights three times a week: The fastest way to make muscle and gain visible results when you climb the scale. Studies show that strength training can increase metabolic rate by up to 8% lazy, experts believe.
In a study lasting eight weeks, women and men who did only cardio exercise lost 2 pounds but gained no muscle, while those whose exercise program contained half cardio and half strength exercises lost 5 pounds of fat and 1 kg of muscle.
Rest less between exercises: If you already strength, shorten the time between sets. Taking a short break, 20 seconds after each set of exercises burn more calories and accelerates metabolism more than waiting the standard 60-90 seconds, studies show.
How many calories to burn a pound of muscle?
Make moves that require more muscle groups: Replace exercises that isolate a single muscle, with those seeking more muscle groups. As employees multiple muscle groups, burn even more calories.
Eat more often: If you lose weight (and therefore muscle) cutting calories, eating five small meals a day instead instead of three large meals, helps keep metabolism high.
Distributing calories all during the day keep sugar levels constant and controlled release of insulin that the body can store more calories than fat, nutritionists believe. And every time you eat, your metabolism speeds up to digest food.
2. DEPRECATED DIFFICULT TIMES.
Here is a common scenario: The first 4-8 pound take off relatively easy, but then scales stops moving.Plateaus can occur even at 3 weeks, the researchers said. As you lose weight, your body does not have to work so much, simply because it is already much less effort to carry from one place to another.
This means that your workouts to burn fewer calories a. For example, if you weigh 81 kg and lose 16 kg, will burn 100 calories less than an hour of cardio – which can reduce further weight loss. And as you get older, arthritis can aggravate injuries or vigorous activity, high impact, which will help offset the deficit of calories.
Simple Strategies:
Track your heart rate: If you watch television or read while you exercise can reduce the intensity of exercise – and you can reduce the calories you burn. It is better to pulse watch. To get the best results, you should stay between 60 and 80% of MHR (MHR).
To estimate your MHR, subtract your age from 220 you have. Then multiply your MHR by 0.6 to get the lower limit and upper limit of 0.8. For example, if you have 40, will aim to have 108-144 beats per minute. (For easier tracking these numbers, try to invest in a heart rate monitor.)
Diversify as you feel more comfortable to have a routine exercise in a certain room, or using a DVD, the less effective it gets. To continue to lose weight, you need to give the body new challenges. Even changing one exercise may create a big enough surprise to keep results coming.
Try this: The first week of every month, do a new exercise for upper body, in the second week, a new exercise for lower body, in its third week, a new exercise for the abdomen, and the fourth another type of cardio (bike instead of walking, for example).
Three. Burn Calories in CONSTANTLY can happen subconsciously, but studies show that some people move less when they start an exercise regimen. In one study, when a group of women and men whose average age was 59 years, began to exercise twice a week, their daily activities were reduced by 22%.
Reason for the slowdown, experts speculate, may be fatigue after exercise or the perception that if you exercise, you can afford to skimp on the small stuff. Wrong! Small activities such as standing instead of sitting, liveliness and more walking can burn an extra 350 calories a day, according to studies.
Other studies show a reduction of daily activities can inhibit an enzyme that controls fat metabolism, making weight loss more difficult. Even long-term daily exercise (half an hour an hour) are not sufficient to change things.
Simple Strategies:
Track your physical activities outside of the room: Record your daily steps that make it using a pedometer in a few days without going to the gym.Then calculate your average (add daily totals and divide by the number of days tracked). If you do not maintain the same level of activity every day, your ability to burn fat is reduced.
For example, if you normally log 5,000 steps per day but do not make half of them in the days when going to the gym, weight loss will slow by 50% – while you exercise.
Use post-its: A study showed that signs encouraging people to climb the stairs instead of the elevator to climb a ladder up to 200%. To motivate yourself, stick notes on your bathroom mirror, a microwave, TV remote, steering wheel and the computer that simply say: Move more!
Organized weekly trips to Exercise: Take less likely to blow it off if someone promised you. Plan a hike or a bike ride with your family, help a friend to fix it in the garage, or volunteer to walk the neighbor’s dog.
Four.
STOP HUNGER hormones researchers found that when men and women who have reached 35 years begin to exercise, exercise offsets some of them even eating 270 extra calories per day – canceling more than half the calories you burned doing sports.
Some studies show that regular physical miscerea can trigger the release of ghrelin, a hormone that stimulates appetite that is designed to protect the body from losing weight too quickly.To make matters worse, your appetite seems to increase as women approach menopause due to declining estrogen levels, according to animal studies.
Simple Strategies:
Snack before exercise to do: The fact that you exercise on an empty stomach lowers blood sugar in the body, which increases appetite and make you eat too much after that.
To ward off hunger after exercise, you should take a light snack (about 100 calories), high in carbohydrates, such as yogurt 120 grams or a banana, 20-30 minutes before exercise .
Write before you eat: Keeping a food diary is a successfully proven method to lose weight, but do not wait until after your meal. When my clients record what they are going to eat, they put into their dietary habits and reduces the amount of food enough that their food choices worthwhile.
Time your meals If possible, schedule your workouts before eating. In studies where meals in 15-30 minutes after exercise, eat less than if you wait more than an hour to eat.
Sip People who drink water regularly eat nearly 200 calories a day less than those who drank only tea, coffee, or soda, according to a study. More: drink ice water. German researchers found that drinking 6 cups of cold water per day raised metabolism by 50 calories a day – possibly because of the effort required to heat the liquid to body temperature.Every little bit helps!
Make the scale move!
Plan your workouts and meals, follow the evolution of the body while maintaining focus on the objective.
Here is a plan: Plan of fat burning
Daily
Wear a pedometer.
Take five small meals (every 300 calories).
Write before and how you eat at every meal.
Drink at least 8 cups of cold water.
Three times a week
Lift weights, making moves that require more muscle.
Rest no more than 20 seconds between sets of strength exercises.
Whenever you exercise
Snack before.
Schedule exercise so eat half an hour after you finish.
Track your heart rate during cardio.
Weekly
Change one move in your workout every Monday.
Plan an active output, such as a trip to the mountains.