Good Lifestyle

Asour resident trainer always likes to tell usIf you want "skinny" and slim, you must start by eating good foods every day and preferably to a caloric deficit. Now, with that of the road, the following logical question is: what isThe only best exercise form You should do to help you get this skinny? We asked dozens of exercise specialists, trainers and doctors for their answers, and we confess that we are not totally surprised by their answers.

But before entering, it is important to remember one of the most important directives ofexercise: You have to do what you like to do at the gym or elsewhere, otherwise you will not do it. If you like walking,You can get a lean march. If you like running,who is cool too. Does the weightful weightlifting for building big muscles? Of course not. You can get a meager doFORCE TRAINING REGIME. You can even get in shape and lean if you like obscure sports and you play enough and with a relatively high intensity.

"I like Pickleball," Dan Buettner, aNational Geographic Researcher, longevity researcher and author ofThe blue areas: the lessons to live longer people who have lived the longest, onceExplain. "I canpickeball For two hours, and I will not even know that time passed. And I raised my heart rhythm, I'm using the amplitude of motion, [and] I develop the force of the lower body ".

That being said, if you are dead put by burning as much fat as possible and getting lean as quickly as possible in the most efficient way possible, there is a workout that stands out and it is not pickleball. Read the following for what it is, and for an amazing example workout that a top trainer has provided us. And for some small tips and tricks to help you on the way, do not miss theSecret little exercise tricks to get a fast fast body, say the experts.

Of all the trainers we interviewed about becoming skinny in the shortest and most effective way possible, the choir was clear:It is the workout at high intensity intervals (HIIT), or make short bursts of fast shooting exercises.

"High Intensity Interval Training Combining Cardio, Strength and Power Exercises is the most efficient and effective way to train your body", Alissa Tucker, a NASM certified personal trainer, corrective exercise specialist, certified yoga instructor, professional dancerAkt Master Trainer, tell us. "It is because of the excess exercise oxygen consumption (EPOC), commonly called" after engraving ". The highest intensity training, plus the effect after burning. C Is why HIIT training is so effective. "

She explains that when you perform a HIIT training session, it's all about the recovery. "By pushing us 90-100% of our maximum heart rate in the high intensity intervals, we work under anaerobic conditions, which means that our body produces energy without oxygen and create a deficit more oxygen and Require our body to work harder and continue to burn more calories after training to retrieve ".

Innumerable trainers explain that HIIT seems to combine the best of all the exercises: you get the advantages of cardio by getting your heart rate up "it improves the circulation of oxygen in the blood and is ideal for your heart," says Jeff Parke, ofTop Fitness Magazine-And making bodybuilding movements promote muscle growth, which will lead to more-burn calories than you make gains.

"HIIT is an extremely effective and efficient form of exercise, the rapid heart rate elevation and burn a large amount of calories in a short period of time,"Tom Holland, MS, the SCCS, Cissn, a physiologist of the exercise and the author ofThe micro-drive plan: Get the body you want without the gym in 15 minutes or less a day, tell us. "In addition to important calories in a short period of time, there is a" postcombustion effect, "where your body continues to burn calories after your workout because it tries to return to homeostasis. And for more life changing exercise tips, see here for theSecret exercise tips to reduce your weight for good.

Several studies have all the fundamental benefits of HIIT. According to a meta-analysis of more than 786 studies on the subject published inThe British newspaper of sports medicine, "Interval Training and [Continuing Education with Moderate Intensity (MOD)] Reduce the percentages of body fat," conclude researchers. "Interval training has provided 28.5% of the largest reductions in the mass. Total absolute fat than mod. "In other words, HIIT burns about 29% of more body fat than moderate intensity exercise, which includes a fast walking and jogging.

Another meta-analysis published in the journalSports medicine have found that high intensity interval (HIIT) formation "" significantly the mass of total, abdominal and visceral fat, without gender differences ", while noting that the exercise that forced people to exceed "90% of heart rate" (in other words: it's a really intense exercise) was the most effective for losing weight. "HIIT is a temporal strategy to reduce fat deposits, including those of abdominal and visceral fat mass ", conclude researchers. And for smarter ways to work more every day of your muscles, do not missThe secret turn to adapt with your toothbrush.

If your goal burns fat and you are lean, the important, says Holland, is that you stick to a coherent schedule. "In the end, weight loss in general and belly fats are specifically at the frequency and consistency of cardiovascular exercise," says Holland. "Since the lack of time is one of the main reasons why people give the failure to a program of exercises, short-term training hiit with high calorie expenses are an extremely effective solution. You Can basically get the same results in half the time with HIIT workouts. "

Here is a hiit routine sample that is great for beginners that you can try now, courtesy of Dani Singer, CPT, FNS, these, from Baltimore'sFIT2GO. It's called "p.a.u.l." method. "The beauty of this workout is that it's only 10 minutes," says Singer. "You can do it at home with nothing but your own body weight. So, especially, it's done every day."

She also notes that, since you perform the dead exercises without rest, "you reinforce your muscles while burning fat - you kill two birds with a stone." And if you run it at the beginning of your day, you will reap even more benefits.

"Psychologically, you start every day with a victory," she says. "Physiologically, you flood your blood circulation with endorphins to maximize your mood and energy for the day. When you feel better, you make healthier choices - like to eat for lunch."

Here's how to do it:

First step: "Choose an exercise for each of the following 4 categories:

Pliometric cardio (E.g. jump sockets)
A- Abs (E.G. Board)
U-top of the body (for example Push-UPS)
The lower body (for example Squats) "

Second step: "Set a timer to beep every 30 seconds or use an interval timer online."

Step Three: "Perform each exercise for 30 seconds, switching each time you hear the beep of the timer."

Step Four: "After performing the four exercises, rest 30 seconds and start again. Continue with this circuit up to 10 minutes."

Step Five: "Shower, give yourself a tape on the back and go overwrite your day." And for more ways to get in shape and lean, checkThe 15-second exercise thing that can change your life.