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Hou die kalorieë laer as u opdaag

Hou die kalorieë laer as u opdaag


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Almal hou van 'n mal aand, maar ons is nie so lief vir die ekstra kalorieë wat op ons heupe hang nie. Ons weet almal dat ons week van gesonde eetgewoontes omtrent elke Dinsdag, Donderdag, Vrydag en Saterdagaand mors. Die goeie nuus is dat dit nie die geval hoef te wees nie. Met 'n paar vervangings, kan u op pad wees na die somer waarvoor u gewerk het, sonder om u sosiale lewe (of u alkoholtoleransie) te vernietig.

Die uitdrukking "vloeibare vet" is geen mite hier op die universiteit nie, maar die "eerstejaar 15" kan wees as u die regte keuses maak oor u alkohol. Gooi eers die ekstra vrugtige drankie weg; die alkohol het reeds genoeg suiker, dus hoef u nie meer 400 kalorieë by te voeg om dit makliker te laat daal nie.

Vervang vervolgens 'n nageregdrankie vir 'n bietjie ligter op die kalorie telling. Ek weet dat ons almal mal is oor ons Frozen Mudslides en Long Island Iced Teas, maar om dit vir 'n skroewedraaier of Mojito in te skakel, sny die kalorieë en vet dramaties. Dit beteken dat u tydens u kater minder kalorieë in die gimnasium moet verbrand.

Hou in gedagte dat dit slegs riglyne is. As u pas die eksamenweek voltooi het, of as u op die stad is vir u verjaarsdag, is daar geen skande om 'n paar Piña Coladas of Frozen Strawberry Daiquiris af te sluip nie.

As u 'n bietjie huiwerig voel om u drankie vir elke aand uit te gee, blameer ek u nie. Kollege gaan daaroor om die tyd van jou lewe te hê en om nie aflatings prys te gee nie. In plaas daarvan om u gunsteling drankie by die kroeg te bestel, moet u dit self deurmekaar maak voordat u uitgaan. In plaas daarvan om die helfte van die glas met sap te vul voordat u die alkohol byvoeg, sny die hoeveelheid sap in die helfte. Dit sal u nie net kalorieë bespaar nie, maar dit sal die wonderlike drankie net 'n bietjie sterker maak.

Voorgestelde ruilings:

  • Gooi die Long Island -ystee weg, drink eerder 'n Cosmo.
  • Giet die Manhattan uit en geniet 'n Gin and Tonic.
  • Los die Rum Runner, en gryp 'n Jack and Coke (Diet Coke !!!).
  • Raak ontslae van die Wit Rus, en gooi 'n paar Vodka Tonics terug.

Meer goeie dinge hier:

  • 12 maniere om koekiebotter te eet
  • Ultimate Chipotle -spyskaarte
  • Copycat Chick-Fil-A toebroodjie resep
  • Die maklikste resep vir twee bestanddele ooit
  • 24 restaurante in Chicago wat u moet besoek van Diners, Drive-ins en Dives

Die berig Keeping the Calories Down When You Turn Up verskyn oorspronklik op Spoon University. Besoek die Spoon University om meer plasings soos hierdie te sien.


6 gewoontes wat veroorsaak dat u spiere verloor, nie vet nie

U ken die roetine: om gewig te verloor, beteken dat u minder kalorieë verminder as wat u verbrand. Maar as u nie slim daaroor is nie, kan selfs die goedbedoelde planne 'n terugslag hê. Dit is omdat kilogram altyd 'n mengsel van vet en spiere beteken. Aangesien spiere meer kalorieë as vet verbrand, vertraag u metabolisme met minder daarvan, wat dit nog moeiliker maak om pond te verloor, sê Albert Matheny, CSC, R.D., stigter van die Soho Strength Lab. Gelukkig is daar stappe wat u kan neem om spierverlies te verminder. Om die liggaam en die kalorie-verbrandingsmasjien van u liggaam te laat herleef, moet u hierdie ses gewoontes vermy, wat u meer geneig maak om spiere te verloor.

Deur minder kalorieë te eet as wat nodig is om u basale metabolisme te handhaaf (dit wil sê die minimum energie wat u liggaam in rus benodig vir asemhaling en om u organe aan die gang te hou) plaas u liggaam in die hongermodus, waar dit vet en spiere verbrand vir brandstof. Jou liggaam & rsquos se hoofdoel is om jou aan die lewe te hou, so dit sal seker maak dat jy genoeg energie het vir basiese funksies, en rdquo sê Matheny.

(Leer hoe om vet te blaas en jou hele liggaam te versterk met oefensessies van die Gids vir sterkte -opleiding vir vroue!)

As u nie genoeg kalorieë inneem nie, neem u liggaam uit gestoorde koolhidrate (glikogeen), gestoorde vet en proteïene uit spiere, verduidelik Nick Clayton, CSC, die bestuurder van die persoonlike opleiding vir die National Strength and Conditioning Association. Hoeveel kalorieë te min is, hang af van u huidige gewig, hoewel niemand onder 1000 kalorieë moet daal nie.

Die oplossing: Om vetverlies te maksimeer en spierverlies te verminder, beveel Clayton 'n tekort aan tussen 500 en 1000 kalorieë uit u huidige daaglikse inname, met ongeveer die helfte van kalorieë wat u gesny het en die helfte van oefening.

Gewigsverlies gaan nie net oor hoeveel u eet nie, maar ook oor wat u in u mond sit. 'N Studie uit 2016 het bevind dat mense wat meer proteïene geëet het (2,4 teenoor 1,2 gram per kilogram liggaamsgewig), 27 persent meer vet (10,6 teenoor 7,6 pond) verloor het toe mense vier weke lank 'n lae-kalorie dieet volg. maal soveel maer spiermassa (2,6 teenoor 0,22 pond). Dit is omdat die volledige proteïen wat in voedsel soos eiers, pluimvee, suiwel en vleis voorkom, al nege essensiële aminosure bevat wat u liggaam gebruik om spiere op te bou en te onderhou. As u nie genoeg proteïene kry nie, gee u nie u liggaam die boustene om spiere doeltreffend te bou nie. As u gewig verloor, verloor u nog meer spiere, sê Matheny.

Die oplossing: Vir dieetkundiges stel Clayton 1,6 gram proteïen per kilogram liggaamsgewig voor (of ongeveer 0,7 gram per pond). As u 120 pond weeg, streef u daagliks na 80 tot 90 gram proteïene, en ongeveer 'n derde van u totale daaglikse kalorieë, of 25 gram proteïen per maaltyd plus 'n proteïenryke snack.

Kyk na hierdie heerlike proteïenverpakte snack:

Om spiere te behou, het u liggaam 'n druk nodig. As u nie u spier stimuleer nie, sal u liggaam dit nie bou nie, 'sê Matheny. As u 'n baie lae-kalorie dieet volg en nie weerstandsoefeninge doen nie, sal u beslis spiere byvoeg, en u kan 'n paar verloor. dieselfde hoeveelheid gewig in die algemeen as diegene wat gewig het om op te lig en te verloor, en hulle het die helfte soveel spiere verloor (0,9 teenoor 2 kg). Eintlik is die opheffing van gewigte eintlik 'n beter langtermyn vetblaser as kardio: 'n 2015 Harvard-studie van meer as 10 500 mense het bevind dat mense wat gewig opgelei het, meer as 12 jaar lank maagvet verloor het (0,33 cm vs. 0,67 middellyfomtrek) as diegene wat pas cardio gedoen het.

Die oplossing: Om voordele te sien, stel Clayton voor om een ​​tot twee intense gewigoptel sessies per week in te pas, wat meestal bewegings in die hele liggaam insluit, soos squats, lunges en pushups. Gebruik soveel gewig as wat u kan hanteer en werk tot uitputting vir twee tot drie stelle van agt tot 12 reps elk.

VERWANTE: 5 maniere om gewig te verloor sonder om koolhidraatvry te word

Vulopvulling onmiddellik nadat u oefen, is net so belangrik soos die gewigte wat u lig. As u nie eet na die oefensessie nie, is die kans groter dat u sal wen en kan herstel. En as u nie die spier wat u afgebreek het, herstel nie, verloor u dit, en sê rdquo, sê Matheny. Hoe langer u wag om te smul, hoe minder doeltreffend en effektief sal die herstelproses wees.

Die oplossing: Matheny sê as jy minstens 45 minute lank matig uitgewerk het, moet jy binne 15 tot 30 minute ongeveer 20 gram proteïen van hoë gehalte, soos 'n proteïenskud of Griekse jogurt, afneem.

VERWANTE: Die trilhulpmiddel wat Khloe Kardashian gebruik na haar oefensessies

U sou miskien dink dat 'n mens elke dag 'n uur lank op die elliptiese kant kan sweet deur kalorieë en liggaamsvet deur te werk, nie waar nie? Verkeerde. Anders as gewigoptel, wat al u spiervesels aansluit, bou kardio nie spiere nie. Trouens, dit kan dit verbrand. Alhoewel u liggaam meestal gestoorde vet gebruik om lae-intensiteitskardio aan te wakker, soos 'n uur se stap, as u 'n kalorie-tekort opdoen en 45 minute draf, raak u liggaam spiere vir brandstof. & Ldquo Oefening van matige intensiteit lei waarskynlik tot spierverlies, en rdquo sê Clayton. 'N Goeie teken dat dit kan gebeur, is dat u 'n paar sessies in dieselfde intensiteit die volle afstand kan bereik, sê Matheny.

Die oplossing: Om spierverlies te voorkom, skeduleer lae-intensiteitskardio, soos stap, drie tot vier dae per week, stel Clayton voor. Dan, een tot twee keer per week, blaas deur vier minute van hoë-intensiteit kardio-intervalle (afwisselend 20 sekondes all-out naellope met 10 sekondes rus). Dit skok u stelsel en het baie gesondheidsvoordele, insluitend die beskerming van u spier, en sê rdquo.

VERWANTE: 6 vetblaas-kardiobewegings wat u tuis kan doen

Om doeltreffend kilogram te verloor, benodig u liggaam genoeg rus. As u nie slaap nie, funksioneer u hormone nie behoorlik nie. Jy en rsquoll het hoë kortisolvlakke, wat die kans verhoog dat jy koolhidrate as vet stoor, sê Matheny. Wat nog meer, omdat u moeg geword het, sou u net so hard kon oefen. Dit beteken dat u soveel spiere sal bou en mettertyd selfs die bietjie kan verloor wat u gekry het.

Die oplossing: Don & rsquot spaar op die sak. Probeer om elke aand in sewe tot nege uur te skeduleer.


6 gewoontes wat veroorsaak dat u spiere verloor, nie vet nie

U ken die roetine: om gewig te verloor, beteken dat u minder kalorieë verminder as wat u verbrand. Maar as u nie slim daaroor is nie, kan selfs die goedbedoelde planne 'n terugslag hê. Dit is omdat kilogram altyd 'n mengsel van vet en spiere beteken. Aangesien spiere meer kalorieë as vet verbrand, vertraag u metabolisme met minder daarvan, wat dit nog moeiliker maak om pond te verloor, sê Albert Matheny, C.S.C.S., R.D., stigter van die Soho Strength Lab. Gelukkig is daar stappe wat u kan neem om spierverlies te verminder. Om die liggaam en die kalorie-verbrandingsmasjien van u liggaam te laat herleef, moet u hierdie ses gewoontes vermy, wat u meer geneig maak om spiere te verloor.

Deur minder kalorieë te eet as wat nodig is om u basale metabolisme te handhaaf (dit wil sê die minimum energie wat u liggaam in rus benodig vir dinge soos asemhaal en om u organe aan die gang te hou) plaas u liggaam in die hongermodus, waar dit vet en spiere verbrand vir brandstof. Jou liggaam en rsquos se hoofdoel is om jou aan die lewe te hou, so dit sal seker maak dat jy genoeg energie het vir basiese funksies, en rdquo sê Matheny.

(Leer hoe om vet te blaas en jou hele liggaam te versterk met oefensessies van die Gids vir sterkte -opleiding vir vroue!)

As u nie genoeg kalorieë inneem nie, neem u liggaam uit gestoorde koolhidrate (glikogeen), gestoorde vet en proteïene uit spiere, verduidelik Nick Clayton, CSC, die bestuurder van die persoonlike opleidingsprogram vir die National Strength and Conditioning Association. Hoeveel kalorieë te min is, hang af van u huidige gewig, hoewel niemand onder 1000 kalorieë moet daal nie.

Die oplossing: Om vetverlies te maksimeer en spierverlies te verminder, beveel Clayton 'n tekort aan tussen 500 en 1000 kalorieë uit u huidige daaglikse inname, met ongeveer die helfte uit kalorieë wat u gesny het en die helfte van oefening.

Gewigsverlies gaan nie net oor hoeveel u eet nie, maar ook oor wat u in u mond sit. 'N Studie uit 2016 het bevind dat mense wat meer proteïene geëet het (2,4 teenoor 1,2 gram per kilogram liggaamsgewig), 27 persent meer vet (10,6 teenoor 7,6 pond) verloor het toe mense vier weke lank 'n lae-kalorie dieet volg. maal soveel maer spiermassa (2,6 teenoor 0,22 pond). Dit is omdat die volledige proteïen wat in voedsel soos eiers, pluimvee, suiwel en vleis voorkom, al nege essensiële aminosure bevat wat u liggaam gebruik om spiere te bou en te onderhou. As u nie genoeg proteïene kry nie, gee u nie u liggaam die boustene om spiere doeltreffend te bou nie. As u gewig verloor, verloor u nog meer spiere, sê Matheny.

Die oplossing: Vir dieetkundiges stel Clayton 1,6 gram proteïen per kilogram liggaamsgewig voor (of ongeveer 0,7 gram per pond). As u 120 pond weeg, streef u daagliks na 80 tot 90 gram proteïene, en ongeveer 'n derde van u totale daaglikse kalorieë, of 25 gram proteïen per maaltyd plus 'n proteïenryke snack.

Kyk na hierdie heerlike proteïenverpakte snack:

Om spiere te behou, het u liggaam 'n druk nodig. As u nie u spier stimuleer nie, sal u liggaam dit nie bou nie, 'sê Matheny. As u 'n baie lae-kalorie dieet volg en nie weerstandsoefeninge doen nie, sal u beslis spiere byvoeg, en u kan 'n paar verloor. dieselfde hoeveelheid gewig in die algemeen as diegene wat gewig het om op te lig en te verloor, en hulle het die helfte soveel spiere verloor (0,9 teenoor 2 kg). Eintlik is die opheffing van gewigte eintlik 'n beter langtermyn vetblaser as kardio: 'n Harvard-studie uit 2015 van meer as 10 500 mense het bevind dat meer as 12 jaar mense wat gewig het, ongeveer twee keer soveel maagvet verloor (0,33 cm vs. 0,67 middellyfomtrek) as diegene wat pas cardio gedoen het.

Die oplossing: Om voordele te sien, stel Clayton voor om een ​​tot twee intense gewigoptel sessies per week in te pas, met meestal bewegings van die hele liggaam, soos squats, lunges en pushups. Gebruik soveel gewig as wat u kan hanteer en werk tot uitputting vir twee tot drie stelle van agt tot 12 reps elk.

VERWANTE: 5 maniere om gewig te verloor sonder om koolhidraatvry te word

Vulopvulling onmiddellik nadat u oefen, is net so belangrik soos die gewigte wat u lig. As u nie eet na die oefensessie nie, is die kans groter dat u sal wen en kan herstel. En as u die spier wat u afgebreek het nie herstel nie, verloor u dit, en sê rdquo, sê Matheny. Hoe langer jy wag om te smul, hoe minder doeltreffend en effektief sal die herstelproses wees.

Die oplossing: Matheny sê as jy minstens 45 minute lank matig uitgewerk het, moet jy binne 15 tot 30 minute ongeveer 20 gram proteïen van hoë gehalte, soos 'n proteïenskud of Griekse jogurt, afneem.

VERWANTE: Die trilhulpmiddel wat Khloe Kardashian gebruik na haar oefensessies

U sou miskien dink dat as u dit elke dag 'n uur lank op die elliptiese kant laat sweet, u kalorieë en liggaamsvet kan deurblaas as u 'n dieet volg, nie waar nie? Verkeerde. Anders as gewigoptel, wat al u spiervesels betrek, bou kardio nie spiere nie. Trouens, dit kan dit verbrand. Alhoewel u liggaam meestal gestoorde vet gebruik om lae-intensiteitskardio aan te wakker, soos 'n uur se stap, as u 'n kalorie-tekort opdoen en 45 minute draf, raak u liggaam spiere vir brandstof. & Ldquo Oefening van matige intensiteit lei waarskynlik tot spierverlies, en rdquo sê Clayton. 'N Goeie teken dat dit kan gebeur, is dat u 'n paar sessies in dieselfde intensiteit die volle afstand kan bereik, sê Matheny.

Die oplossing: Om spierverlies te voorkom, skeduleer lae-intensiteitskardio, soos stap, drie tot vier dae per week, stel Clayton voor. Dan, een tot twee keer per week, blaas deur vier minute van hoë-intensiteit kardio-intervalle (afwisselend 20 sekondes all-out naellope met 10 sekondes rus). Dit skok u stelsel en het baie gesondheidsvoordele, insluitend die beskerming van u spier, en sê rdquo.

VERWANTE: 6 vetblaas-kardiobewegings wat u tuis kan doen

Om doeltreffend kilogram te verloor, benodig u liggaam genoeg rus. As u nie slaap nie, funksioneer u hormone nie behoorlik nie. Jy en rsquoll het hoë kortisolvlakke, wat die kans vergroot dat jy koolhidrate as vet stoor, sê Matheny. Wat nog meer, omdat u moeg geword het, sou u net so hard kon oefen. Dit beteken dat u soveel spiere sal bou en mettertyd selfs die bietjie kan verloor wat u gekry het.

Die oplossing: Don & rsquot bespaar op die sak. Probeer om elke aand sewe tot nege uur in te skeduleer.


6 gewoontes wat veroorsaak dat u spiere verloor, nie vet nie

U ken die roetine: om gewig te verloor, beteken dat u minder kalorieë verminder as wat u verbrand. Maar as u nie slim daaroor is nie, kan selfs die goedbedoelde planne 'n terugslag hê. Dit is omdat kilogram altyd 'n mengsel van vet en spiere beteken. Aangesien spiere meer kalorieë as vet verbrand, vertraag u metabolisme met minder daarvan, wat dit nog moeiliker maak om pond te verloor, sê Albert Matheny, C.S.C.S., R.D., stigter van die Soho Strength Lab. Gelukkig is daar stappe wat u kan neem om spierverlies te verminder. Om die liggaam en die kalorie-verbrandingsmasjien van u liggaam te laat herleef, moet u hierdie ses gewoontes vermy, wat u meer geneig maak om spiere te verloor.

Deur minder kalorieë te eet as wat nodig is om u basale metabolisme te handhaaf (dws die minimum energie wat u liggaam in rus benodig vir dinge soos asemhaal en om u organe aan die gang te hou) sit u liggaam in die hongermodus, waar dit vet en spiere verbrand vir brandstof. Jou liggaam en rsquos se hoofdoel is om jou aan die lewe te hou, so dit sal seker maak dat jy genoeg energie het vir basiese funksies, en rdquo sê Matheny.

(Leer hoe om vet te blaas en jou hele liggaam te versterk met oefensessies van die Gids vir sterkte -opleiding vir vroue!)

As u nie genoeg kalorieë inneem nie, neem u liggaam uit gestoorde koolhidrate (glikogeen), gestoorde vet en proteïene uit spiere, verduidelik Nick Clayton, CSC, die bestuurder van die persoonlike opleidingsprogram vir die National Strength and Conditioning Association. Hoeveel kalorieë te min is, hang af van u huidige gewig, hoewel niemand onder 1000 kalorieë moet daal nie.

Die oplossing: Om vetverlies te maksimeer en spierverlies te verminder, beveel Clayton 'n tekort aan tussen 500 en 1000 kalorieë uit u huidige daaglikse inname, met ongeveer die helfte uit kalorieë wat u gesny het en die helfte van oefening.

Gewigsverlies gaan nie net oor hoeveel u eet nie, maar ook oor wat u in u mond sit. 'N Studie uit 2016 het bevind dat mense wat meer proteïene geëet het (2,4 teenoor 1,2 gram per kilogram liggaamsgewig), 27 persent meer vet (10,6 teenoor 7,6 pond) verloor het toe mense vier weke lank 'n lae-kalorie dieet volg. maal soveel maer spiermassa (2,6 teenoor 0,22 pond). Dit is omdat die volledige proteïen wat in voedsel soos eiers, pluimvee, suiwel en vleis voorkom, al nege essensiële aminosure bevat wat u liggaam gebruik om spiere te bou en te onderhou. As u nie genoeg proteïene kry nie, gee u nie u liggaam die boustene om spiere doeltreffend te bou nie. As u gewig verloor, verloor u nog meer spiere, sê Matheny.

Die oplossing: Vir dieetkundiges stel Clayton 1,6 gram proteïen per kilogram liggaamsgewig voor (of ongeveer 0,7 gram per pond). As u 120 pond weeg, streef u daagliks na 80 tot 90 gram proteïene, en ongeveer 'n derde van u totale daaglikse kalorieë, of 25 gram proteïen per maaltyd plus 'n proteïenryke snack.

Kyk na hierdie heerlike proteïenverpakte snack:

Om spiere te behou, het u liggaam 'n druk nodig. As u nie u spier stimuleer nie, sal u liggaam dit nie bou nie, 'sê Matheny. As u 'n baie lae-kalorie dieet volg en nie weerstandsoefeninge doen nie, sal u beslis spiere byvoeg, en u kan 'n paar verloor. dieselfde hoeveelheid gewig in die algemeen as diegene wat gewig het om op te lig en te verloor, en hulle het die helfte soveel spiere verloor (0,9 teenoor 2 kg). Eintlik is die opheffing van gewigte eintlik 'n beter langtermyn vetblaser as kardio: 'n Harvard-studie uit 2015 van meer as 10 500 mense het bevind dat meer as 12 jaar mense wat gewig het, ongeveer twee keer soveel maagvet verloor (0,33 cm vs. 0,67 middellyfomtrek) as diegene wat pas cardio gedoen het.

Die oplossing: Om voordele te sien, stel Clayton voor om een ​​tot twee intense gewigoptel sessies per week in te pas, wat meestal bewegings in die hele liggaam insluit, soos squats, lunges en pushups. Gebruik soveel gewig as wat u kan en werk tot uitputting vir twee tot drie stelle van agt tot 12 reps elk.

VERWANTE: 5 maniere om gewig te verloor sonder om koolhidraatvry te word

Vulopvulling onmiddellik nadat u oefen, is net so belangrik soos die gewigte wat u lig. As u nie eet na die oefensessie nie, is die kans groter dat u sal wen en kan herstel. En as u nie die spier wat u afgebreek het, herstel nie, verloor u dit, en sê rdquo, sê Matheny. Hoe langer u wag om te smul, hoe minder doeltreffend en effektief sal die herstelproses wees.

Die oplossing: Matheny sê as jy minstens 45 minute lank matig uitgewerk het, moet jy binne 15 tot 30 minute ongeveer 20 gram proteïen van hoë gehalte, soos 'n proteïenskud of Griekse jogurt, afneem.

VERWANTE: Die trilhulpmiddel wat Khloe Kardashian gebruik na haar oefensessies

U sou miskien dink dat as u dit elke dag 'n uur lank op die elliptiese kant laat sweet, u kalorieë en liggaamsvet kan deurblaas as u 'n dieet volg, nie waar nie? Verkeerde. Anders as gewigoptel, wat al u spiervesels betrek, bou kardio nie spiere nie. Trouens, dit kan dit verbrand. Alhoewel u liggaam meestal vet gebruik om lae-intensiteitskardio te gebruik, soos 'n uur se stap, as u 'n kalorie-tekort opdoen en 45 minute draf, raak u liggaam spiere vir brandstof. & Ldquo Oefening van matige intensiteit lei waarskynlik tot spierverlies, en rdquo sê Clayton. 'N Goeie teken dat dit kan gebeur, is dat u 'n paar sessies in dieselfde intensiteit die volle afstand kan bereik, sê Matheny.

Die oplossing: Om spierverlies te voorkom, skeduleer lae-intensiteitskardio, soos stap, drie tot vier dae per week, stel Clayton voor. Dan, een tot twee keer per week, blaas deur vier minute van hoë-intensiteit kardio-intervalle (afwisselend 20 sekondes all-out naellope met 10 sekondes rus). Dit skok u stelsel en het baie voordele vir die gesondheid, insluitend die beskerming van u spier, en dit sê Clayton.

VERWANTE: 6 vetblaas-kardiobewegings wat u tuis kan doen

Om doeltreffend kilogram te verloor, benodig u liggaam genoeg rus. As u nie slaap nie, funksioneer u hormone nie behoorlik nie. Jy en rsquoll het hoë kortisolvlakke, wat die kans verhoog dat jy koolhidrate as vet stoor, sê Matheny. Wat nog meer, omdat u moeg geword het, sou u net so hard kon oefen. Dit beteken dat u soveel spiere sal bou en mettertyd selfs die bietjie kan verloor wat u gekry het.

Die oplossing: Don & rsquot bespaar op die sak. Probeer om elke aand sewe tot nege uur in te skeduleer.


6 gewoontes wat veroorsaak dat u spiere verloor, nie vet nie

U ken die roetine: om gewig te verloor, beteken dat u minder kalorieë verminder as wat u verbrand. Maar as u nie slim daaroor is nie, kan selfs die goedbedoelde planne 'n terugslag hê. Dit is belangrik omdat kilogram altyd 'n mengsel van vet en spiere beteken. Aangesien spiere meer kalorieë as vet verbrand, vertraag u metabolisme met minder daarvan, wat dit nog moeiliker maak om pond te verloor, sê Albert Matheny, C.S.C.S., R.D., stigter van die Soho Strength Lab. Gelukkig is daar stappe wat u kan neem om spierverlies te verminder. Om die liggaam en die kalorie-verbrandingsmasjien van u liggaam te laat herleef, moet u hierdie ses gewoontes vermy, wat u meer geneig maak om spiere te verloor.

Deur minder kalorieë te eet as wat nodig is om u basale metabolisme te handhaaf (dit wil sê die minimum energie wat u liggaam in rus benodig vir asemhaling en om u organe aan die gang te hou) plaas u liggaam in die hongermodus, waar dit vet en spiere verbrand vir brandstof. Jou liggaam en rsquos se hoofdoel is om jou aan die lewe te hou, so dit sal seker maak dat jy genoeg energie het vir basiese funksies, en rdquo sê Matheny.

(Leer hoe om vet te blaas en jou hele liggaam te versterk met oefensessies van die Gids vir sterkte -opleiding vir vroue!)

As u nie genoeg kalorieë inneem nie, neem u liggaam uit gestoorde koolhidrate (glikogeen), gestoorde vet en proteïene uit spiere, verduidelik Nick Clayton, CSC, die bestuurder van die persoonlike opleidingsprogram vir die National Strength and Conditioning Association. Hoeveel kalorieë te min is, hang af van u huidige gewig, hoewel niemand onder 1000 kalorieë moet daal nie.

Die oplossing: Om vetverlies te maksimeer en spierverlies te verminder, beveel Clayton 'n tekort aan tussen 500 en 1000 kalorieë uit u huidige daaglikse inname, met ongeveer die helfte van kalorieë wat u gesny het en die helfte van oefening.

Gewigsverlies gaan nie net oor hoeveel u eet nie, maar ook oor wat u in u mond sit. 'N Studie uit 2016 het bevind dat mense wat meer proteïene geëet het (2,4 teenoor 1,2 gram per kilogram liggaamsgewig), 27 persent meer vet (10,6 teenoor 7,6 pond) verloor het toe mense vier weke lank 'n lae-kalorie dieet volg. maal soveel maer spiermassa (2,6 teenoor 0,22 pond). Dit is omdat die volledige proteïen wat in voedsel soos eiers, pluimvee, suiwel en vleis voorkom, al nege essensiële aminosure bevat wat u liggaam gebruik om spiere op te bou en te onderhou. As u nie genoeg proteïene kry nie, gee u nie u liggaam die boustene om spiere doeltreffend te bou nie. As u gewig verloor, verloor u nog meer spiere, sê Matheny.

Die oplossing: Vir dieetkundiges stel Clayton 1,6 gram proteïen per kilogram liggaamsgewig voor (of ongeveer 0,7 gram per pond). As u 120 pond weeg, streef u daagliks na 80 tot 90 gram proteïene, en ongeveer 'n derde van u totale daaglikse kalorieë, of 25 gram proteïen per maaltyd plus 'n proteïenryke snack.

Kyk na hierdie heerlike proteïenverpakte snack:

Om spiere te behou, het u liggaam 'n druk nodig. As u nie u spier stimuleer nie, sal u liggaam dit nie bou nie, 'sê Matheny. As u 'n baie lae-kalorie dieet volg en nie weerstandsoefeninge doen nie, sal u beslis spiere byvoeg, en u kan 'n paar verloor. dieselfde hoeveelheid gewig in die algemeen as diegene wat gewig het om op te lig en te verloor, en hulle het die helfte soveel spiere verloor (0,9 teenoor 2 kg). Eintlik is die opheffing van gewigte eintlik 'n beter langtermyn vetblaser as kardio: 'n Harvard-studie uit 2015 van meer as 10 500 mense het bevind dat meer as 12 jaar mense wat gewig het, ongeveer twee keer soveel maagvet verloor (0,33 cm vs. 0,67 middellyfomtrek) as diegene wat pas cardio gedoen het.

Die oplossing: Om voordele te sien, stel Clayton voor om een ​​tot twee intense gewigoptel sessies per week in te pas, wat meestal bewegings in die hele liggaam insluit, soos squats, lunges en pushups. Gebruik soveel gewig as wat u kan en werk tot uitputting vir twee tot drie stelle van agt tot 12 reps elk.

VERWANTE: 5 maniere om gewig te verloor sonder om koolhidraatvry te word

Vulopvulling onmiddellik nadat u oefen, is net so belangrik soos die gewigte wat u lig. As u nie eet na die oefensessie nie, is die kans groter dat u sal wen en kan herstel. En as u nie die spier wat u afgebreek het, herstel nie, verloor u dit, en sê rdquo, sê Matheny. Hoe langer jy wag om te smul, hoe minder doeltreffend en effektief sal die herstelproses wees.

Die oplossing: Matheny sê as jy minstens 45 minute lank matig uitgewerk het, moet jy binne 15 tot 30 minute ongeveer 20 gram proteïen van hoë gehalte, soos 'n proteïenskud of Griekse jogurt, afneem.

VERWANTE: Die trilhulpmiddel wat Khloe Kardashian gebruik na haar oefensessies

U sou miskien dink dat as u dit elke dag 'n uur lank op die elliptiese kant laat sweet, u kalorieë en liggaamsvet kan deurblaas as u 'n dieet volg, nie waar nie? Verkeerde. Anders as gewigoptel, wat al u spiervesels betrek, bou kardio nie spiere nie. Trouens, dit kan dit verbrand. Alhoewel u liggaam meestal gestoorde vet gebruik om lae-intensiteitskardio aan te wakker, soos 'n uur se stap, as u 'n kalorie-tekort opdoen en 45 minute draf, raak u liggaam spiere vir brandstof. & Ldquo Oefening van matige intensiteit lei waarskynlik tot spierverlies, en rdquo sê Clayton. 'N Goeie teken dat dit kan gebeur, is dat u 'n paar sessies in dieselfde intensiteit die volle afstand kan bereik, sê Matheny.

Die oplossing: Om spierverlies te voorkom, skeduleer lae-intensiteitskardio, soos stap, drie tot vier dae per week, stel Clayton voor. Dan, een tot twee keer per week, blaas deur vier minute van hoë-intensiteit kardio-intervalle (afwisselend 20 sekondes all-out naellope met 10 sekondes rus). Dit skok u stelsel en het baie gesondheidsvoordele, insluitend die beskerming van u spier, en sê rdquo.

VERWANTE: 6 vetblaas-kardiobewegings wat u tuis kan doen

Om doeltreffend kilogram te verloor, benodig u liggaam genoeg rus. As u nie slaap nie, funksioneer u hormone nie behoorlik nie. Jy en rsquoll het hoë kortisolvlakke, wat die kans verhoog dat jy koolhidrate as vet stoor, sê Matheny. Wat nog meer, omdat u moeg geword het, sou u net so hard kon oefen. Dit beteken dat u soveel spiere sal bou en mettertyd selfs die bietjie kan verloor wat u gekry het.

Die oplossing: Don & rsquot bespaar op die sak. Probeer om elke aand sewe tot nege uur in te skeduleer.


6 gewoontes wat veroorsaak dat u spiere verloor, nie vet nie

U ken die roetine: om gewig te verloor, beteken dat u minder kalorieë verminder as wat u verbrand. Maar as u nie slim daaroor is nie, kan selfs die goedbedoelde planne 'n terugslag hê. Dit is belangrik omdat kilogram altyd 'n mengsel van vet en spiere beteken. Aangesien spiere meer kalorieë as vet verbrand, vertraag u metabolisme met minder daarvan, wat dit nog moeiliker maak om pond te verloor, sê Albert Matheny, C.S.C.S., R.D., stigter van die Soho Strength Lab. Gelukkig is daar stappe wat u kan neem om spierverlies te verminder. Om die liggaam en die kalorie-verbrandingsmasjien van u liggaam te laat herleef, moet u hierdie ses gewoontes vermy, wat u meer geneig maak om spiere te verloor.

Deur minder kalorieë te eet as wat nodig is om u basale metabolisme te handhaaf (dit wil sê die minimum energie wat u liggaam in rus benodig vir dinge soos asemhaal en om u organe aan die gang te hou) plaas u liggaam in die hongermodus, waar dit vet en spiere verbrand vir brandstof. Jou liggaam & rsquos se hoofdoel is om jou aan die lewe te hou, so dit sal seker maak dat jy genoeg energie het vir basiese funksies, en rdquo sê Matheny.

(Leer hoe om vet te blaas en jou hele liggaam te versterk met oefensessies van die Gids vir sterkte -opleiding vir vroue!)

As u nie genoeg kalorieë inneem nie, neem u liggaam uit gestoorde koolhidrate (glikogeen), gestoorde vet en proteïene uit spiere, verduidelik Nick Clayton, CSC, die bestuurder van die persoonlike opleidingsprogram vir die National Strength and Conditioning Association. Hoeveel kalorieë te min is, hang af van u huidige gewig, hoewel niemand onder 1000 kalorieë moet daal nie.

Die oplossing: Om vetverlies te maksimeer en spierverlies te verminder, beveel Clayton 'n tekort aan tussen 500 en 1000 kalorieë uit u huidige daaglikse inname, met ongeveer die helfte uit kalorieë wat u gesny het en die helfte van oefening.

Gewigsverlies gaan nie net oor hoeveel u eet nie, maar ook oor wat u in u mond sit. 'N Studie van 2016 het bevind dat mense wat meer proteïene geëet het (2,4 teenoor 1,2 gram per kilogram liggaamsgewig), 27 persent meer vet (10,6 teenoor 7,6 pond) verloor het toe mense vier weke lank 'n lae-kalorie-dieet volg. maal soveel maer spiermassa (2,6 teenoor 0,22 pond). Dit is omdat die volledige proteïen wat in voedsel soos eiers, pluimvee, suiwel en vleis voorkom, al nege essensiële aminosure bevat wat u liggaam gebruik om spiere te bou en te onderhou. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.


6 Habits That Are Making You Lose Muscle, Not Fat

You know the routine: Losing weight means chowing down on fewer calories than you&rsquore burning. But if you&rsquore not smart about it, even the best-intentioned plans can backfire. That&rsquos because dropping pounds always means shedding a mix of both fat and muscle. Since muscle burns more calories than fat, having less of it slows down your metabolism, making it even harder to shed pounds, says Albert Matheny, C.S.C.S., R.D., founder of the Soho Strength Lab. Fortunately there are steps you can take to minimize muscle loss. To keep your body&rsquos calorie-burning machine revved, steer clear of these six habits that make you more likely to lose muscle.

Eating less calories than it takes to maintain your basal metabolism (i.e., the minimum energy your body needs at rest for things like breathing and keeping your organs going) puts your body into starvation mode, where it burns both fat and muscle for fuel. &ldquoYour body&rsquos main goal is to keep you alive, so it&rsquos going to make sure that you have enough energy for basic functions,&rdquo says Matheny.

(Learn how to blast fat and tone your entire body with workouts from the Women's Health Guide to Strength Training!)

&ldquoWhen you&rsquore not taking in enough calories, your body takes from stored carbs (glycogen), stored fat, and protein from muscle,&rdquo explains Nick Clayton, C.S.C.S., the personal training program manager for the National Strength and Conditioning Association. Exactly how many calories is too few depends on your current weight, although no one should dip below 1,000 calories.

The solution: To maximize fat loss and minimize muscle loss, Clayton recommends a deficit of between 500 to 1,000 calories from your current daily intake, with about half coming from calories you&rsquove cut and half from exercise.

Weight loss isn&rsquot just about how much you eat&mdashit&rsquos about what you put in your mouth, too. A 2016 study found that when people went on a low-calorie diet for four weeks, those who ate more protein (2.4 vs. 1.2 grams per kilogram of body weight) lost 27 percent more fat (10.6 vs. 7.6 pounds) and gained eight times as much lean muscle mass (2.6 vs. 0.22 pounds). That&rsquos because the complete protein found in foods like eggs, poultry, dairy, and meats offers all nine of the essential amino acids your body uses to build and maintain muscle. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.


6 Habits That Are Making You Lose Muscle, Not Fat

You know the routine: Losing weight means chowing down on fewer calories than you&rsquore burning. But if you&rsquore not smart about it, even the best-intentioned plans can backfire. That&rsquos because dropping pounds always means shedding a mix of both fat and muscle. Since muscle burns more calories than fat, having less of it slows down your metabolism, making it even harder to shed pounds, says Albert Matheny, C.S.C.S., R.D., founder of the Soho Strength Lab. Fortunately there are steps you can take to minimize muscle loss. To keep your body&rsquos calorie-burning machine revved, steer clear of these six habits that make you more likely to lose muscle.

Eating less calories than it takes to maintain your basal metabolism (i.e., the minimum energy your body needs at rest for things like breathing and keeping your organs going) puts your body into starvation mode, where it burns both fat and muscle for fuel. &ldquoYour body&rsquos main goal is to keep you alive, so it&rsquos going to make sure that you have enough energy for basic functions,&rdquo says Matheny.

(Learn how to blast fat and tone your entire body with workouts from the Women's Health Guide to Strength Training!)

&ldquoWhen you&rsquore not taking in enough calories, your body takes from stored carbs (glycogen), stored fat, and protein from muscle,&rdquo explains Nick Clayton, C.S.C.S., the personal training program manager for the National Strength and Conditioning Association. Exactly how many calories is too few depends on your current weight, although no one should dip below 1,000 calories.

The solution: To maximize fat loss and minimize muscle loss, Clayton recommends a deficit of between 500 to 1,000 calories from your current daily intake, with about half coming from calories you&rsquove cut and half from exercise.

Weight loss isn&rsquot just about how much you eat&mdashit&rsquos about what you put in your mouth, too. A 2016 study found that when people went on a low-calorie diet for four weeks, those who ate more protein (2.4 vs. 1.2 grams per kilogram of body weight) lost 27 percent more fat (10.6 vs. 7.6 pounds) and gained eight times as much lean muscle mass (2.6 vs. 0.22 pounds). That&rsquos because the complete protein found in foods like eggs, poultry, dairy, and meats offers all nine of the essential amino acids your body uses to build and maintain muscle. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.


6 Habits That Are Making You Lose Muscle, Not Fat

You know the routine: Losing weight means chowing down on fewer calories than you&rsquore burning. But if you&rsquore not smart about it, even the best-intentioned plans can backfire. That&rsquos because dropping pounds always means shedding a mix of both fat and muscle. Since muscle burns more calories than fat, having less of it slows down your metabolism, making it even harder to shed pounds, says Albert Matheny, C.S.C.S., R.D., founder of the Soho Strength Lab. Fortunately there are steps you can take to minimize muscle loss. To keep your body&rsquos calorie-burning machine revved, steer clear of these six habits that make you more likely to lose muscle.

Eating less calories than it takes to maintain your basal metabolism (i.e., the minimum energy your body needs at rest for things like breathing and keeping your organs going) puts your body into starvation mode, where it burns both fat and muscle for fuel. &ldquoYour body&rsquos main goal is to keep you alive, so it&rsquos going to make sure that you have enough energy for basic functions,&rdquo says Matheny.

(Learn how to blast fat and tone your entire body with workouts from the Women's Health Guide to Strength Training!)

&ldquoWhen you&rsquore not taking in enough calories, your body takes from stored carbs (glycogen), stored fat, and protein from muscle,&rdquo explains Nick Clayton, C.S.C.S., the personal training program manager for the National Strength and Conditioning Association. Exactly how many calories is too few depends on your current weight, although no one should dip below 1,000 calories.

The solution: To maximize fat loss and minimize muscle loss, Clayton recommends a deficit of between 500 to 1,000 calories from your current daily intake, with about half coming from calories you&rsquove cut and half from exercise.

Weight loss isn&rsquot just about how much you eat&mdashit&rsquos about what you put in your mouth, too. A 2016 study found that when people went on a low-calorie diet for four weeks, those who ate more protein (2.4 vs. 1.2 grams per kilogram of body weight) lost 27 percent more fat (10.6 vs. 7.6 pounds) and gained eight times as much lean muscle mass (2.6 vs. 0.22 pounds). That&rsquos because the complete protein found in foods like eggs, poultry, dairy, and meats offers all nine of the essential amino acids your body uses to build and maintain muscle. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.


6 Habits That Are Making You Lose Muscle, Not Fat

You know the routine: Losing weight means chowing down on fewer calories than you&rsquore burning. But if you&rsquore not smart about it, even the best-intentioned plans can backfire. That&rsquos because dropping pounds always means shedding a mix of both fat and muscle. Since muscle burns more calories than fat, having less of it slows down your metabolism, making it even harder to shed pounds, says Albert Matheny, C.S.C.S., R.D., founder of the Soho Strength Lab. Fortunately there are steps you can take to minimize muscle loss. To keep your body&rsquos calorie-burning machine revved, steer clear of these six habits that make you more likely to lose muscle.

Eating less calories than it takes to maintain your basal metabolism (i.e., the minimum energy your body needs at rest for things like breathing and keeping your organs going) puts your body into starvation mode, where it burns both fat and muscle for fuel. &ldquoYour body&rsquos main goal is to keep you alive, so it&rsquos going to make sure that you have enough energy for basic functions,&rdquo says Matheny.

(Learn how to blast fat and tone your entire body with workouts from the Women's Health Guide to Strength Training!)

&ldquoWhen you&rsquore not taking in enough calories, your body takes from stored carbs (glycogen), stored fat, and protein from muscle,&rdquo explains Nick Clayton, C.S.C.S., the personal training program manager for the National Strength and Conditioning Association. Exactly how many calories is too few depends on your current weight, although no one should dip below 1,000 calories.

The solution: To maximize fat loss and minimize muscle loss, Clayton recommends a deficit of between 500 to 1,000 calories from your current daily intake, with about half coming from calories you&rsquove cut and half from exercise.

Weight loss isn&rsquot just about how much you eat&mdashit&rsquos about what you put in your mouth, too. A 2016 study found that when people went on a low-calorie diet for four weeks, those who ate more protein (2.4 vs. 1.2 grams per kilogram of body weight) lost 27 percent more fat (10.6 vs. 7.6 pounds) and gained eight times as much lean muscle mass (2.6 vs. 0.22 pounds). That&rsquos because the complete protein found in foods like eggs, poultry, dairy, and meats offers all nine of the essential amino acids your body uses to build and maintain muscle. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.


6 Habits That Are Making You Lose Muscle, Not Fat

You know the routine: Losing weight means chowing down on fewer calories than you&rsquore burning. But if you&rsquore not smart about it, even the best-intentioned plans can backfire. That&rsquos because dropping pounds always means shedding a mix of both fat and muscle. Since muscle burns more calories than fat, having less of it slows down your metabolism, making it even harder to shed pounds, says Albert Matheny, C.S.C.S., R.D., founder of the Soho Strength Lab. Fortunately there are steps you can take to minimize muscle loss. To keep your body&rsquos calorie-burning machine revved, steer clear of these six habits that make you more likely to lose muscle.

Eating less calories than it takes to maintain your basal metabolism (i.e., the minimum energy your body needs at rest for things like breathing and keeping your organs going) puts your body into starvation mode, where it burns both fat and muscle for fuel. &ldquoYour body&rsquos main goal is to keep you alive, so it&rsquos going to make sure that you have enough energy for basic functions,&rdquo says Matheny.

(Learn how to blast fat and tone your entire body with workouts from the Women's Health Guide to Strength Training!)

&ldquoWhen you&rsquore not taking in enough calories, your body takes from stored carbs (glycogen), stored fat, and protein from muscle,&rdquo explains Nick Clayton, C.S.C.S., the personal training program manager for the National Strength and Conditioning Association. Exactly how many calories is too few depends on your current weight, although no one should dip below 1,000 calories.

The solution: To maximize fat loss and minimize muscle loss, Clayton recommends a deficit of between 500 to 1,000 calories from your current daily intake, with about half coming from calories you&rsquove cut and half from exercise.

Weight loss isn&rsquot just about how much you eat&mdashit&rsquos about what you put in your mouth, too. A 2016 study found that when people went on a low-calorie diet for four weeks, those who ate more protein (2.4 vs. 1.2 grams per kilogram of body weight) lost 27 percent more fat (10.6 vs. 7.6 pounds) and gained eight times as much lean muscle mass (2.6 vs. 0.22 pounds). That&rsquos because the complete protein found in foods like eggs, poultry, dairy, and meats offers all nine of the essential amino acids your body uses to build and maintain muscle. &ldquoIf you&rsquore not getting enough protein, you&rsquore not giving your body the building blocks to build muscle efficiently. If you&rsquore losing weight, you&rsquoll lose even more muscle,&rdquo says Matheny.

The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of body weight (or about 0.7 grams per pound). If you weigh 120 pounds, you&rsquod aim for 80 to 90 grams of protein daily&mdashthat&rsquos about one-third of your total daily calories, or 25 grams of protein per meal plus a protein-rich snack.

Check out this delicious protein-packed snack:

To maintain muscle, your body needs a push. &ldquoWhen you&rsquore not stimulating your muscle, your body won&rsquot build it,&rdquo says Matheny. &ldquoIf you&rsquore on a really low-calorie diet and not resistance training, you definitely won&rsquot add muscle, and you may lose some.&rdquo Indeed, one small 2014 study found that when obese people went on a diet, those who resistance trained lost about the same amount of weight overall as those who weren&rsquot lifting&mdashand they lost half as much muscle (0.9 vs. 2 kg). In fact, lifting weights might actually be a better long-term fat-blaster than cardio: A 2015 Harvard study of more than 10,500 people found that over 12 years, people who weight trained lost about twice as much belly fat (0.33 cm vs. 0.67 waist circumference) as those who just did cardio.

The solution: To see benefits, Clayton suggests fitting in one to two intense weight-lifting sessions per week incorporating mostly full-body moves like squats, lunges, and pushups. Use as much weight as you can handle and work to exhaustion for two to three sets of eight to 12 reps each.

RELATED: 5 Ways To Lose Weight Without Going Low-Carb

Refueling right after you work out is as important as the weights you lift. &ldquoIf you&rsquore not eating after workouts, there&rsquos a higher chance you won&rsquot recover. And if you&rsquore not repairing the muscle you broke down, you&rsquoll lose it,&rdquo says Matheny. The longer you wait to munch, the less efficient and effective that repair process will be.

The solution: Matheny says if you&rsquove worked out moderately for at least 45 minutes, you should down about 20 grams of high-quality protein, like a protein shake or Greek yogurt, within 15 to 30 minutes

RELATED: The Vibrating Tool Khloe Kardashian Uses After Her Workouts

You might think that sweating it out on the elliptical for an hour every day is the way to churn through calories and body fat when you&rsquore dieting, right? Verkeerde. Unlike weight lifting, which engages all of your muscle fibers, cardio doesn&rsquot build muscle. In fact, it can burn it. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you&rsquore on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. &ldquoModerate-intensity exercise is most likely to lead to muscle wasting,&rdquo says Clayton. A good sign that&rsquos happening is when, a couple of sessions in, you can&rsquot make it the full distance at the same intensity, says Matheny.

The solution: To avoid muscle loss, schedule low-intensity cardio, like walks, three to four days per week, suggests Clayton. Then, one to two times per week, blast through four minutes of high-intensity cardio intervals (alternating 20 second all-out sprints with 10 seconds rest). &ldquoIt shocks your system and has a ton of health benefits, including protecting your muscle,&rdquo says Clayton.

RELATED: 6 Fat-Blasting Cardio Moves You Can Do At Home

To shed pounds efficiently, your body needs enough rest. &ldquoIf you&rsquore not sleeping, your hormones aren&rsquot functioning properly. You&rsquoll have high cortisol levels, which increases the chance that you&rsquoll store carbs as fat,&rdquo says Matheny. What&rsquos more, because you&rsquore tired you won&rsquot be able to work out as hard. That means you won&rsquot build as much muscle and over time may even lose the bit you&rsquove got.

The solution: Don&rsquot skimp on hitting the sack. Try to schedule in seven to nine hours every night.



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