November 18, 2018

КАК УСКОРИТЬ ОБМЕН ВЕЩЕСТВ ОСНОВНЫЕ МЕТОДЫ

ускорить обменные процессы

Немногие желающие похудеть задумываются о том, как ускорить обмен веществ. Вместо этого они ограничивают себя в еде, уменьшая ее количество и энергетическую ценность (калорийность). Результат таких мучений и издевательств над своим телом не впечатляет – потеря веса небольшая, зато побочных эффектов предостаточно: слабость, мучительный голод, периодически кружится голова, доходит до голодных обмороков. А ведь в таких радикальных мерах нет необходимости.

Зачем ускорять обмен веществ?как ускорить обмен веществ

Ускоренный обмен веществ крайне важен для человека.Поведение «голодающих» логически понятно – кто меньше ест, тот меньше весит. Рацион таких адептов стройной фигуры по калорийности не превышает 1 тыс. калорий, а чаще значительно меньше этого показателя.Как похудеть за неделю в домашних условиях ?

 

 

важно знатьЕсли в организм поступает меньше этого количества калорий, тело реагирует на это замедлением скорости обмена веществ. Это приводит к резкому снижению метаболизма на 1/3-1/4 от нормального уровня.

Но именно за счет нормального и ускоренного метаболизма питательные вещества преобразуются в энергию. Замедление этого процесса приводит к накоплению этих веществ в теле под видом жировых отложений.Как накачать пресс за неделю рекомендации.

Нужно учитывать – при метаболизме выделяется энергия, которая направляется для поддержки всех жизненно важных процессов в организме. Если он замедляется, энергии выделяется недостаточно, внутренние органы и системы недополучают необходимой поддержки, происходят сбои, появляются и развиваются патологические процессы.

важно знатьДля справки. По данным Всемирной организации здравоохранения (ВОЗ), треть заболеваний системы кровеносной системы вызваны неправильным рационом, отсутствием в нем достаточного количества овощей и фруктов.

Чтобы не стать жертвой «передовых» методов сбрасывания лишнего веса за счет ограничений калорийности пищи, нужно поступать иначе. Ускорение метаболизма – это ключ к снижению веса.

Чем он выше, тем быстрее питательные вещества, попадающие в организм, преобразуются в необходимую внутренним органам и системам энергию. В идеале не остается веществ, которые могут остаться в теле в виде жировых отложений. А значит, нужно поработать над повышением скорости обменных процессов.

  Как ускорить обмен веществ и что применить?

Беда в том, что в обычном состоянии тело не очень спешит ускорять метаболизм. Проблема еще сильнее усугубляется – своим поведением, неправильным режимом и питанием более две трети населения в Европейском регионе замедляют обменные процессы. Результат плачевный, по данным ВОЗ в указанном регионе:

  • 50% населения страдают от избыточного веса;
  • 20% – от ожирения.

Чтобы настроить организм на обратный процесс, необходимы:

  1. Силовые нагрузки.
  2. Аэробные тренировки.
  3. Правильный рацион.

Силовые тренировкитренажерный зал для метаюолизма

Как ускорить обмен веществ?Наращивание мышечной ткани – это один из верных путей повышения обменных процессов в организме. Клетки этих тканей почти в 10 раз активнее, чем жировые. Поэтому находясь в состоянии покоя мышцы «перерабатывают» больше энергии, стимулируют похудение.

Правда, те женщины, которые с целью «обзавестись» мышцами, бегут прямиком в тренажерный зал, допускают ошибку. Ускорить метаболизм таким способом удается немногим, для большинства – это путь прибавить в весе. У новичков нет чувства собственного тела, знаний, как нагружать себя во время тренировки, не всегда попадается грамотный тренер, который составит правильную тренировку и проконтролирует процесс от начала до конца, и так каждое занятие. Очистить организм и похудеть эффективные методы.

Лучший способ  как ускорить обмен веществ– комплексы тренировок с собственным весом, в которые включены такие упражнения, как отжимания, приседания, работа с гантелями небольшого веса в 2-5 кг.

Аэробные тренировкиаэробные занятия

Этот вид тренировок характеризуется высокой интенсивностью, что действительно заставляет ускоряться обменные процессы. Во время занятий частота сердечных сокращений увеличивается, тем самым стимулируя высокую скорость метаболизма.

Но даже по окончанию тренинга, по мнению ученных, высокая скорость обменных процессов сохраняется на протяжении последующих суток. В это время мышцы нуждаются в восстановлении, для чего дополнительно сжигается большое количество калорий.

На начальном этапе подойдут бег, велосипед или велотренажер. Но стремиться нужно к регулярным интервальным занятиям. Более сильный эффект получается от функциональных тренировок, в которых сочетается аэробная и анаэробная нагрузка, нагружаются мышцы стабилизаторы, которые в обычном тренажёрном зале практические не задействуются. Результат таких занятий – минус 5-7 кг уже за первый месяц без каких-либо диет.

Правильное питаниепитание

О том, как ускорить метаболизм с помощью продуктов питания. Дополнительно нужно вооружиться следующими рекомендациями:

  1. Ни дня без завтрака.
  2. За день 5-6 приемов пищи.
  3. Рацион состоит из «правильных» продуктов.
  4. Выпивать не менее 1,5 л чистой воды в день.

Необходимость утреннего приема пищи объясняется просто. Организм долго не получал полезных веществ – от 7 до 10 часов. Его клетки нуждаются в питательных веществах. Отсутствие завтрака приводит к тому, что ткани организм начинает запасаться жиром впрок. Чтобы этого не происходило, нужно после пробуждения и утренних процедур поесть. В завтрак включайте овсяную кашу или творог.

Увеличение количества приемов пищи обязывает сокращать их объемы. Небольшие, но частые порции предупреждает запуск телом «режима голодания», при котором интенсивно накапливается жир.

Какие бы сильные тренировки не были, нужно следить и за составом продуктов. Они должны быть богаты клетчаткой, белком, питательными веществами. Это яйца, рыба, курица, орехи, каши, кисломолочные продукты.

В метаболизме кроется один из основных секретов здоровья. Напротив, пренебрежение, игнорирование этого процесса, неправильное поведение и привычки, замедляющие его, приводят к серьезным заболеваниям. Чтобы этого не произошло, достаточно задуматься, как ускорить обмен веществ, и следовать описанным выше рекомендациям.

Как улучшить обмен веществ

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