8 rules How to get rid of fat-Tomasz Giza

.  

• Are you looking for professional accounting services?
• Phone: +0047 93982173 XNUMX
• Service in Polish
• Discounts for new customers
• Topnor www.topnor.no

  .

A restrictive diet and a strict training regime is not the only way to a slim figure. Let's start with the question of what factors influence our weight ??

• Food: The quality of food and the number of calories we provide each day have a huge impact on our weight
• Age: As it grows, our basal metabolism declines
• Gender: Men have a lot easier when it comes to losing unnecessary kilograms it is related to body composition. Men have definitely more muscle mass and about 10% less body fat. Muscle mass needs 3 to 5 times more calories!
• Stress: Scientists have already proven that chronic stress makes it harder to lose weight to a large extent
• Hyperthyroidism and hypothyroidism: This gland is responsible for the production of hormones that have a very large impact on our metabolic rate. If the thyroid gland produces too little hormones, the metabolic rate slows down and we are dealing with hypothyroidism.

We already know the factors that affect the rate of our metabolism, now the question is how to take care to speed up our metabolism, below are a few steps that significantly affect the metabolic rate:

1. Start from the very morning - Breakfast eaten in the morning will not only provide us with more energy for the rest of the day, but also give us an "impulse" to our metabolism to start working from the early hours
2. A deliberate change of habits in relation to dealing with simple matters of everyday life.

So a few simple rules that will increase your activity during the day:

1. Go on foot instead of driving by car
2. Use the stairs instead of the elevator
3. Take your dog for a walk
4. Get moving - if you have a sedentary job, take a break for a short walk.
5. A cup of coffee to start working. - Scientific research proves that drinking 1-2 cups of coffee a day significantly affects the metabolic rate. In my experience, after drinking a cup of good coffee, I am much more efficient, and therefore I am able to burn much more calories.
6. Don't skip lunch at work / during the break.

Too long breaks between meals cause the feeling of "wolf hunger", which is not good, because we do not control how much we eat later, the best solution is to eat meals every 3-4 hours.

5. Water

It is essential for most metabolic processes in our body. It is involved in digestive processes - in fact, it is an essential element of all digestive enzymes. Without water, we cannot digest and assimilate what we eat.

So how much to drink her ??

The simplest calculation is 30 ml of water for every kilogram of our body weight.

For example, a person weighing 70 kg. She should eat at least! 2 liters and 100 ml of water daily.

Additionally, water:

• It improves your well-being
• Adds energy
• Increases concentration
• It reduces the feeling of hunger

6. Burning Fat During Exercise.

We burn calories not only with food, we must not forget about Effort:

Workouts with weights will work well hereas well as aerobic workouts such as running in the woods, treadmill walking, and stationary bike riding.

Training with weights involves many muscle groups to work, so we use large amounts of calories to perform it. The greater the muscle mass, the faster the metabolism.

7. Post-workout meal. What to eat and why

The meal eaten after finishing training will also have a big impact on our metabolism.

During intense training, we lose energy, we burn calories that are later necessary for us in the regeneration processes after training.

Therefore, if you train, you should not skip the post-workout meal.

My post-workout meal looks like this:

• a portion of whey protein isolate (30g)
• 1 tablespoon of coconut shrims
• 30g of raisins
• 70g millet groats / flakes
• A splash of water

So it is a meal mainly containing carbohydrates and protein, so as to fill the gaps caused by intense training as quickly as possible.

8. Healthy sleep which contributes to reduction.

How much we sleep and how we sleep has a big impact on our metabolism.

Sleeping less than 5 hours will contribute to dysregulation of metabolism.

Sleeping too long for more than 8 hours also negatively affects our metabolism.

7-8 hours of sleep have the best influence on our metabolism.

See my conversation on the Wataha radio

Please also visit my TouTube channel

My website where you can create your own training with my help