美國SELF雜誌報導,六個方法讓脂肪燃燒更快速、更有效!


1. 吃早餐
2. 少量多餐
3. 踩飛輪
4. 喝綠茶
5. 肌力訓練
6. 縮短運動組間的休息時間



訓練中組間休息時間太長會影響訓練效果,如何有效率的完成運動訓練呢?
阻力訓練時,將運動強度降低、訓練中休息時間縮短,每一組動作之間休息35秒,減少運動時心跳率上下的變化,連續八週下來可多燃燒27%的體脂肪! (與每一組動作之間休息3分鐘來比較)

以上秘訣就在於:平時穩定你的血糖、運動中維持你的心率,提高身體代謝率,自然可以加速脂肪燃燒。我們在前幾篇文章中也提過,肌力訓練增加身體肌肉量,肌肉能消耗更多身體熱量,即使身體在安靜時也會持續消耗熱量喔!
 

趕快動起來吧!!



6 Shortcuts to Speed Your Fat Burn
By Lucy Danziger and the staff at SELF
Nov. 15, 2011

Most things worth achieving—getting a college degree, finding your perfect mate, building a career, raising a family—take time and effort. But that doesn’t mean we don’t want to take a few shortcuts when it comes to achieving the body of our dreams. Fortunately, you can hit fast-forward on your better-body goals with these simple, science-backed tricks for speeding your fat burn. No, you won’t transform overnight, but you could start to see results within a week, and even the world’s biggest brainiac can’t earn a bachelor’s degree that fast!

Join the Breakfast Club

People with a lifelong habit of eating early have a waistline about 2 inches smaller than that of breakfast skippers, The American Journal of Clinical Nutrition reveals. An A.M. meal may boost metabolism; plus, it helps your body make less of an enzyme that raises cholesterol. Rise and dine—within 90 minutes of waking up.

Snack Regularly

Going too long without food (five hours or more) slows your metabolism, causing your body to burn less fat than normal, says Debra R. Keast, Ph.D., president of Food & Nutrition Database Research in Okemos, Michigan. It can also lead to blood sugar dips, cravings and hunger that make it harder to control your choices at the next meal or snack. The fix: Have a healthful snack about three hours after breakfast and another three hours after lunch, suggests Lauren Slayton, R.D., founder of Foodtrainers in New York City. Try a 6-ounce nonfat plain Greek yogurt with 1 cup of sliced strawberries, or 2 Wasa light rye crackers topped with ¼ cup part-skim ricotta cheese and a drizzle of honey. These 100-to-200-calorie snacks will help keep your blood sugar and insulin levels steady and your energy level humming along.

Spin Off

People who cycled 6 miles a week for only six months lowered their insulin level by 19 percent, but walkers who covered the same ground saw no change, a study from the Karolinska Institute finds. (High insulin is tied to weight gain.) Biking works more muscles, amping up fat-burning metabolism, which can keep insulin in check. Pedal the pounds away!

Get Green Tea

Drinking three cups of the brew daily may spark your metabolism to burn 30 extra calories a day, a study in Medicine & Science in Sports & Exercise shows. Doesn’t sound like much? That’s 3 pounds off a year—diet-free! The compound ECGC in the tea makes it easier for your body to burn fat. Sip your way slim today!

Pump Some Iron

Start thinking of your gym’s weight room as the “lose weight” room. Strength training, which only about 17 percent of women do, speeds metabolism, torches calories, and sculpts sexy muscles. It’s so effective, in fact, that you should put cardio on the back burner and make strength training 60 percent of your routine—no joke, says Holly Perkins, an ExerciseTV trainer in Los Angeles. Embrace free weights, especially barbells, which work more muscles (you have to hold them steady as you lift) than machines. Remember that the muscle you’re gaining weighs more than the fat you’re shedding; at first, you may not drop pounds, but you’ll be smaller and firmer—go by how your jeans fit.

Clock Your Sets

To melt fat faster while you strength train, limit the time between sets. Exercisers who waited only 35 seconds between sets decreased their body fat by 27 percent more after eight weeks than those who rested three minutes, researchers at San Antonio Catholic University of Murcia say. Shorter rests keep your metabolism humming along and your heart rate up, so they shave minutes off your time at the gym and help your afterburn for hours once you’re back at your desk.


http://health.yahoo.net/experts/healthieryou/6-shortcuts-speed-your-fat-burn


    全站熱搜

    Chanson強生 發表在 痞客邦 留言(0) 人氣()