Bodybuilding and fitness blog

The question “Which simulator is the fastest to burn calories?” can be regarded as rhetorical – it depends primarily on the intensity of the training. Although Americans have argued that for those losing weight treadmills on average 30% are more efficient than other types of cardio equipment.

Training the power of will on a simulator

Something fantastic was invented by the American company “Icon Health and Fitness” –a treadmill with a “personal trainer” function. Especially for those who are distracted from training by everything while at home. The easiest option – with the voice of the instructor. It welcomes you: “Good afternoon! Now for my signal your track will go up!” Throughout the training the “voice instructor” tells when to increase or decrease the load. An even greater illusion of the personal training is created by the video option of the program – a coach accompanies you from the screen and you run along a paradise landscape and listen to the music and singing of birds. In the third – the Internet version – the trainee communicates with a real person in the on-line regime.

Last details

1. Even pregnant can train in the gym missing only the first two months of pregnancy.
2. The visible results can be seen no earlier than after two or three months, practicing an integrated approach: exercises in the cardio area, exercises with strength equipment and a special diet. You should exercises two or three times a week for an hour and a half.
3. If you want to lose weight, the amount of food from the very beginning of the trainings is to be reduced. And slightly increased at the expense of protein products, if you want to increase the volume.
4. The ideal option – exercises with a personal trainer who will control your loads, will make and adjust to you a personal program who will monitor the implementation of the exercises, for example, proper posture and breathing.

Vain fears

Some of us are still afraid of really “sit down” on simulators because of a not very pleasant prospect to become a mountain of muscles. However, for us (unless you pump at the gym seven days a week for several hours), in contrast to men, it is not a threat – by virtue of purely women’s physiological characteristics. Our body has much less hormone testosterone than men, and this is testosterone that according to the scientists is responsible for building the muscle mass.

THIS TRUTH, alas, is still little known. Dismal long aerobics on a treadmill or bicycle ergometer is no longer needed. You can do a short half-hour of cardio and get a guaranteed slimming effect! What am I talking about? Interval cardio! Have you heard about this? No? Then let us do all in good time. Cardio in a fast pace when the sweat pours off you in streams, burns more calories. It would seem that such cardio is a “benefit”: it “burns” more fat. In fact, it is not. Fat is “burning” too slow, so, after 20 minutes the body has not enough energy, and it takes up a new “fuel” – your own muscles. That’s why marathoners look so exhausted: in the long run their body “eats” itself. To avoid this effect, fitness-women are recommended long cardio sessions at a moderate pace. As the effectiveness of such sessions is low, cardio is recommended almost daily. Aerobics turns into torture. Isn’t it so?

SUPER!

And now about interval cardio. During a week you’ll do just 2 cardio sessions of 20-30 minutes. Why so little? More is simply impossible! Interval cardio is a too strong “medicine”!
Here is the essence. First you pedal slowly the bicycle ergometer and then you make a magnificent sprint jerk with a “length” of 30-60 seconds. Then you restore your strength with a slow pace and then again put on a brutal sprint … However, this is an extreme variant of the interval cardio. There are more “soft” options, when you vary slow and quick pace. The effectiveness of these options is also very high. Interval aerobics is unparalleled in the burning of fat. More than that, you not only lose, but even increase the muscle mass! After a couple of weeks you will not recognize yourself in the mirror! Not only that your abdomen will show the squares, but the legs will find enticing elastic fullness. Interval Aerobics is “convenient” because it does not require specific cardio-training machines. You can pedal the bicycle ergometer, run on a treadmill or “walk” on the stepper … But, at home you can do it with a rope! Good luck!
The total duration of the complex does not include the workout lasting for 5-7 minutes.

Did you know? With the end of the cardio “burning” of the body fat does not end. By inertia, it lasts another couple of hours. Hence the main task of the after training meal: Do not disturb! In fact, in the process of cardio your body had secreted a lot of “fat burning” hormones and enzymes. Malnutrition can easily block both. As a result, the important “inert” fat burning will end with the last fork that you put in your mouth.

So, you need the so-called “Slow” carbohydrates. Why “slow”? Because “fast” cause the insulin burst, and insulin immediately terminates any “fat burning”! “Slow” carbohydrates do not have such an effect. And yet. Cardio is always the risk of destroying your muscles. Remember the marathoners! The tired muscles of your body use extra fuel. So, you need to add “fast” proteins. They rapidly increase the level of amino acids in blood and brain immediately gives the command “lights out!” to the “Burning” of muscle.

Tuna and beans.
Recipe by Laura Kreaval
1 serving

1 can of tuna, canned in water.
1 / 4 cup of hot sauce
3 / 4 cup of canned beans
Salt and pepper to taste
1 cup of chopped lettuce

In a bowl, mix tuna, beans and sauce. Add salt and pepper. Arrange on a plate some salad leaves and top with the remaining ingredients.

Ingredients:
330 calories,
42 g protein,
32 grams carbohydrates,
3 grams of fat.

CHICKEN & PASTA
Recipe by Laura Kreaval
1 serving

2 tbsp. of lemon juice
1 tbsp. of grated garlic
1 tbsp. of thyme or basil
Salt and pepper to taste
150 g of chicken breasts, cut into strips Vegetable oil

Preheat the oven. Cook the pasta according to the package directions. At the same time, mix in a bowl the first five ingredients. Grease the baking oven with the oil, put on it the chicken stripes and pour on top the just cooked sauce. Cook the breasts for 4-5 minutes, then turn again, pour the sauce and leave in the oven for another 6-9 minutes. Do not forget the sauce! Cut the breasts into strips and place on a plate of pasta.

Ingredients:
352 calories,
41 g protein,
31 g carbohydrates,
6 g fat.