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 Plan training
Your midday exercise - sprint
Just 30 seconds of high-intensity exercise like sprinting, can increase the level of human growth hormone in 5 times, according to British researchers. This increase, in turn, helps to strengthen the muscles and burn fat.
With daily routine, you will not be able to train at full strength, but your rate will rise enough to enjoy metabolic surge that will last a few hours. Dependent Canadian study showed that eight 30-second exercise performed during sprints three times a week for 2 weeks, increased the endurance test is almost 2 times. This means that the way the muscles cells and use more oxygen and burn more calories.
Evening
Light (500-700 calories) Dinner
Balance the food: for example, fish, chicken, lean meat, or soy with vegetables, steamed or in the fire and some beans or rice. This dinner will charge you with the necessary energy. "Take a 15-minute break before taking a second serving - these meals will save you from over-eating" - shows Cooper (Cooper).
Sort the mail, knit, small-scale works
You'll burn up to 54 calories more per hour than if you were just sitting on the couch. Use: your hands are too busy to get into the bag of chips or homemade cookies.
Drink warm milk
Studies have shown that the amino acids contained in dairy products, help increase the fat burning. (Milk Drink with little fat or fat-free, to reduce the amount of calories).
Lower the thermostat to sleep better
Poor sleep - and you'll not only feel sluggish Sutra, tired, less attractive, but also run the risk of added weight. New message from the Nurses' Health Study, which conducts research on more than 68 thousand women for 16 years found that women who slept the night just 5:00, have the probability of getting overweight in adulthood by 32 percent more than those who slept 7 hours a day.
Your training plan after work: strength exercises 5
"For every pound of muscle you train, accounting for about 50 extra calories burned per day," - said Nelson (Nelson).
Studies show that these evening workouts are faster, spend more energy and do not disappear so quickly while you get tired less. Try the following exercises: two approaches perform 8 to 10 repetitions, 3 days a week, alternating training day with a rest day.
1. Squats
Stand with feet shoulder-width apart, tighten. Take 4 - 6 pound dumbbells, stretch your arms at shoulder level, palms facing up. Bend your knees and hips, lowering the body as if you sit down on a chair - back straight, shoulders back. Keep your knees so that they do not fall below the hips parallel to the floor. In this position, lift the weight over your head and lower the dumbbells back to the shoulders. Then repeat.
2. Lunges
Stand up, lunge left foot so that she was on the right at a distance of 3 steps. Take 4 - 6 pound dumbbell in each hand. Bend both knees so that the right sinking straight down until your left thigh becomes parallel to the floor. Keep the left knee directly above the ankle. The lower you fall, the higher the weight, directing it to the shoulders. Then straighten your legs and lower your arms to take the starting position. Repeat again.
3. Link to squats
Stand with feet put at a distance wider than shoulders. Take 2, 5 - 4 pound dumbbells. Straighten your back, bend your knees and lower your hips until they are almost parallel to the floor. At the same time the increase in load side, lift the arms up to shoulder height. Return to starting position.
4. Upgrades
Stand: feet together, arms at your sides, each arm 2, 5 - 4 pound dumbbells. Begins to rise on tiptoes. At the same time the hand crank back, rotate your wrist so that the palm faced with the ceiling. Keep your arms straight, then lower them again.
5. Twisting and press
Take in each hand 4 - 6 pound dumbbells, lie down on the floor, bend your knees, so that the feet flat on the floor. Straighten your arms in front of him. Tighten your abdominal muscles and lift your upper body, then lower yourself back. Repeat.
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