This trick will make every training better, an expert says
All this has to do with the timing.
When you want to go to the beach faster, you take a shortcut. It is also true when your destination loses 20 pounds before hitting the sand. The promise of a shortcut is extremely attractive because we know that the path of a softer and more muscular body is long and difficult.
But if there is a hacking that makes the realization of the body you want through the easier exercise than all the others, we found it:work the first thing in the morning. (And for more advice, check theseMental hacks of science to lose more weight.)
His terrible? It can even feel terrible the first time you try it, but it works like a charm. Innumerable athletes and trainers agree, includingNatasha Funderburk, Rn, CPT, a personal coach certified by the National Association of Sports Medicine (NASM) and a specialist in ACE behavior changes.
"I know it sometimes [it's hard] to get up and immediately move on to a workout, but when you exercise in the morning, there are so many good things happening," says she.
For example, morning workouts can make you feel more energet than the day is going on. To 2010Australian Study found that the people who exercise in the morning and also took brief stays during the day were marked with tests of attention, visual learning and decision-making compared to sedentary persons.
And in a study on the animal, researchers at the University of Copenhagen found that the morning exercise translated into an increased metabolic response, thus allowing rats to reduce sugar and grease. (Read more:A major side effect of morning development, said a study.)
Recently,research Even shows that morning exercise is associated with a larger physical activity from the rest of the day.
We asked Funderburk, the owner oftrulaysimplyhealthy.com To tell usTips for starting to work in the morning and the benefits of doing it. Read on and for more than one healthy diet, do not missSimple ways to start losing weight immediately, according to science.
Free your day.
When you get your path workout in the morning, you will find that you suddenly have more time in your day so that everything has done everything else. On the other hand, if you turn off your workout for later in the day, your life will be invariably busy and it can make you more likely to blow it.
"As I go home or I'm finished with all that I went at the end of the day, I'm so tired that the last thing I want to do is get up and move when I Could be lying on the couch, "says Funderburk.
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Set it and forget it.
Set your alarm for 30 to 60 minutes earlier that you will not normally create "me" time for your workout, suggests that FunderBurk. Place your alarm clock or phone through the room, so you have to get up to turn it off, force you to move. "Set your workout clothes the night before. Fill a bottle of water or take your pre-training meal ready to leave," she says. The simplest you're starting to make exercise, better C East. "Exercise in the morning means going to bed earlier too," she says. "Plan it in your calendar as a working meeting; When you treat your workout as an appointment, you are less likely to jump. "And for better sleep, check9 eating habits that hurt your sleep, according to doctors.
Get off the right foot.
"An added benefit of the morning exercise is that when you start your day making a healthy choice, you are more likely to continue making healthy choices throughout the day," says Funderburk.
This has been saved byresearch, which showed that the morning exercise is associated with greater physical activity the rest of the day. Moreover, othersstudiesDemonstrate that aerobic exercises, such as walking, reduce fast entertainment and high fat carbohydrates later in the day. Related: Avoid theseThe worst habits for a flat belly, according to experts.
Make this short and to the point.
"There is this great misconception you have to spend hours working to get the best results. Not true," says Funderburk. In fact, a long workout can sabotage your motivation. "You can get an extremely efficient weight training session in 30 to 45 minutes if you use your time wisely. HIIT (high-intensity intervals) should be 15 minutes or less. Cardio, if you add it After weight training should be about 20 minutes. "
Try to eat after your workout.
Jumping in a workout before eating breakfast not only is effective, but it can also accelerate weight loss. "If your goal is fat loss, try the fasting cardio," suggests Funderburk. "Working in a fast state requires your body to burn fat stores because it does not pull recent energy stories (the food you have just eating)." A small study in the Journal of Nutrition and Metabolism I found that people who fasted before the morning exercise sessions reduced the number of calories, they ate the rest of the day and increased burning fat during their exercise.
If you tried to work in the morning and you always win weight, It could be why .
