Eucalyptus Uses for Skin Care

Breakfast 

1. Wakes up, drink 1-2 cups of coffee. Caffeine - a proven "fat burner". It not only helps burn more fat during exercise, but also prevents its accumulation. Before morning cardio tilt cup or two of strong coffee. Just do not try to put back the sugar or pour the cream! This will spoil everything! Sugar and cream do not give a burned fat! Instead of coffee, you can take pelleted caffeine (200-300mg). And rest assured! The effect of caffeine is scientifically proven! 2. TAKE BEFORE CARDIO BCAA and carnitine. Cardio destroys not only fat but also muscle. To avoid this, please 5g BCAA. BCAAs are guaranteed to neutralize muscle catabolism! With this take-carnitine. With it burns fat and increases levels of the hormone testosterone, which is also burns fat. 3. Do cardio before breakfast. While you sleep the body usually depletes sugar. Since the main source of energy for cardiac fat is subcutaneous. Just this morning cardio efficiency is very high! Of course, to have time to work have to get up a little earlier than usual. But the effect of cardio worth it! 4. DO intervals. Once upon a time a cardio understood rhythmic pace. But later came up with a new cardio - interval. For example, minute run fast, then a minute fast walk. This alternation rate of the load has a powerful fat burning effect. Scientists took a six-month course to compare the results of aerobics in two groups: one simply practiced intense jogging, the other - intervals. As a result, athletes in the second group to get rid of fat is 9 times more. Spend a morning cardio for 25 minutes, breaking it up into minute intervals: minute - running, minute - brisk walking. 5. EGGS. After a morning cardio you need a good meal. Here the best option - the eggs. In the yolk contains healthy fats and lecithin, which helps raise muscles, improve brain function, accelerate fat metabolism. Cholesterol from the yolk is used by the body for the production of testosterone. That fat egg immediately spent on energy consumption and almost delayed. Scientists note that the consumption of eggs for breakfast reduces subsequent calorie intake by nearly 25%. Nutritionists recommend eating whole eggs in the morning 2-3 + 2-3 egg whites. And do not be afraid of cholesterol in eggs, taking them does not increase the level of bad cholesterol. But it is necessary to be afraid of infection, so cook eggs! 6. SPEED! Eat breakfast and slow carbohydrates, for example, 2 toast wholemeal or bowl of oatmeal. Slow carbohydrates do not raise insulin levels, which is responsible for fat storage "on reserve". If insulin is small, carbohydrate metabolism slows down and fat - increases. This saves glycogen in training and faster recovery. In addition, grains contain fiber, which helps to get rid of fat and suppresses appetite. 7. POL-grapefruit. Eat half a grapefruit for breakfast. Its juice helps get rid of fat, lowering insulin levels, and due to the action of vitamin C. The study found that those who ate half a grapefruit for breakfast, could burn 1.5 pounds of fat over 3 months compared to the other groups. The second breakfast 8. Oatmeal taxis! A couple of hours after the first breakfast time to get to the second. Remember that you need to eat every 2-3 hours. Why? Frequent power mode accelerates the processes taking place in the body, including the burning of fat. So, to lose weight you need to eat 6-8 times a day. Here again it is time to eat oatmeal. Need simple oatmeal, boiled in water, no sweeteners or flavors. 9. A bit of cottage cheese. Meals can not be called complete if there is no protein, so to add oatmeal homemade cheese. This wonderful product contains about 28 grams of protein per cup, and casein protein that accelerates muscle growth and reduces appetite. Cheese is better to choose low fat (no more than 1%). 10. WATER! Between meals, drink 2 cups of cold water. Studies show that this method speeds up the metabolism of 25-30% within an hour. A dehydration, on the contrary, inhibits fat burning. Receiving water (simple, no additives) is essential! Do not forget about it, if you want to get rid of fat! Noon / Training 11. Before training take green tea extract containing strong natural fat burners: caffeine, catechins. To get rid of the fat, take it twice a day. A single dose is 500 mg, taken before meals. 12. Knead! Of course, we do before training workout, stretching and warm-up exercises. But during the fat burning workout that can be replaced by a short cardio session on bicycle from 10-15 minutes. It will help to warm up and burn at least 150 calories. 13. Train different! Strength training should change a little because our goal - to get rid of fat. Focus on large muscle groups. Such training consumes more energy. Discard the lungs isolated exercises on units and simulators. The basis of the training program should be basic exercises with a barbell or dumbbells. So squats spend 50% more energy than the leg press. It is necessary to change the methodology and training. If you've trained muscles 1-2 a day, then you need to go to the simultaneous training of all muscles of the body. If you do not have the time to break all the muscle groups for 2 days (1-chest, back, Delta, legs, 2 arms, calves, press). Let each muscle 1-2 exercises for 3-5 sets. Train through the day. 14. TRAINING MUST BE SERIOUS! Veterans rocking advise you to do a lot of repetitions in each set, so they say, you will burn more calories. And here and there! Science has shown that the greatest cause severe power consumption of 4-6 repetitions, then the body is in a state of rapid metabolism has for a few hours after such training. 15. LESS rest between sets. How can I do the heavy 4-6 repetitions and rest between 3 minutes? Can and should be! What to get rid of fat, you have to rest for 30 seconds, or at least a minute. And to keep up such a ruse to recover use: alternate approaches in exercises on different muscle groups. For example, today you do chest and back. Make an approach on the chest and 30 seconds to go to approach the exercise on the back ... So, while one muscle is working, the other rest. 16. Lengthen SETS! Even more incentive to burn fat can be given using Weider Principles "rest-pause" and stage sets. Perform 6 reps, decrease the weight by 10% and continue to failure (step). Or relax for 15-20 seconds and do a few more reps with the same weight to failure (holiday break). Afternoon / After training 17. Time is fast carbohydrates. These carbohydrates are considered harmful, because it stimulates the release of insulin dramatic, but it is very good after a workout. Muscle wasting in great need of sugar what helps insulin. Rapid recovery of energy in the muscles stimulates further growth. Well, the more muscles, the more energy they need. It will also help get rid of fat. 18. Protein. After a workout, the muscles need and protein. Natural protein is slowly digested, so it's better to drink a protein shake of whey protein. Cocktail should contain 20-40 grams of protein. Scientists have shown that intake of whey protein in large quantities helps eliminate fat. 19. Creatine. It increases muscle strength and speeds up metabolism, increasing the per diem amount of energy, at least 100 calories. 20. NUTS. In the post-workout meal and eat some nuts as follows. They contain healthy fats that help the absorption of other fats. Evening 21. LAW salad. For dinner, you can not eat much - it's an important rule of losing weight. Help out vegetable salads. They are low in calories, but they have the space required to create the illusion of fullness. If you eat a salad before the main course, the amount of food eaten will be reduced by 12%. In salad useful to add beans and nuts. But salads shop on mayonnaise, etc. Is prohibited. Seriously want to get rid of fat salad dressing with vinegar or lemon juice. 22. FISH. It contains omega-3 metabolism. It has long proved its important influence on our body. But remember that the fish fry in a frying pan you can only on the grill. 23. Broccoli. This vegetable is like, is designed specifically for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium much fiber. So broccoli - an ideal product for dinner. Serviriruyte them fish. 24. Milk. It is not surprising, milk helps to get rid of fat. It is understood that the low-fat. Scientists have attributed this property of milk with a high content of calcium, which enhances lipolysis. Milk contains a lot of protein, which is useful during the night. Choose milk with a fat content of less than 1%. 25. FRUITS. If you really want sweet, forget about cakes and pastries. For dessert you can eat only fruit. Most Valuable - grapefruit, but you can replace it with an apple (in which sea vitamins and minerals, low in calories). 26. Walk before bedtime. After dinner, you need to walk, even if there is a dog. Select a distance to walk 30 minutes. It will be helpful and will go faster digestion. Walking is especially necessary if the dinner you ate too much. But in this case it is better to walk 45 minutes. Late at night 27. No carbohydrates! As much as you are not obsessed night hunger, after dinner, there are NOT carbohydrates. They turn into body fat. The only exception - Late workout. You've got to come to the already known rule about fast carbs. 28. YES protein! Before going to bed drink a protein shake. But here serum is not suitable, the best choice - casein. Its assimilation to extend over the whole night. In addition, casein helps to get rid of fat, lose weight in a week, although unlikely to succeed. 29. ZMA. This supplement includes zinc, essential trace element and missing us. It plays an important role in the synthesis of testosterone. Low levels of zinc is weak muscle growth. Take ZMA on an empty stomach one hour, half an hour before bedtime. 30. IPN! Lack of sleep reduces all hormones including testosterone inhibits the metabolism and hence burning of fat. Scientists believe that sleep bodybuilder should at least 7-8 hours a day. Sleep a lot, too bad. Since sleep more than 10 hours leads to the same changes in the hormonal background.