3 Rules To quickly and effectively reduce fats

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1. Sleep is important – to sleep between 6 and 8 and a half and a half hours each night

According to the research, published in the pages of the journal Annals of Internal Medicine, people who sleep 8 and a half hours each night over two weeks, losing almost two times more weight than those who sleep about 5 and a half hours. We should bear in mind that they all follow the same diet and the same exercise program. The reason is that when you provide quality sleep, hunger hormones – ghrelin and leptin – are normal. That means he will not wake up hungry.

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2. Balanced diet is key

Each dish consist of 35% protein, 35% fat and 30% carbohydrate. This formula helps faster to lose excess weight. Specialists explain that if you increase your intake of protein and simultaneously reduce the number of calories, it provides losing fat instead of muscle.

3. Exercise – three times a week

As muscle mass increases metabolism, build muscle through resistance training increases the burning of calories. To increase muscle mass, it is advisable to do exercises like squats, bench pressing exercises for biceps and triceps. The frequency should be three times a week, and the weight gradually increases, to make progress. This type of training increases the burning of fat.