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Göğüs uçları. Kadınlar kadar erkeklerin de
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Göğüs ucunu dilin ile hafifçe uyarabilir, yine hafifçe.
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Os investigadores analisaram 8 anos de dados de mais de
1.000 adultos que participaram no Registo Nacional
de Controlo de Peso, um grupo de pessoas que perderam uma média
de 30 libras ou mais e mantiveram o peso fora, em média, durante pelo menos um ano.
Este estudo centrou-se especificamente nas rotinas de exercício dos participantes.
Os resultados constataram que os membros mais bem
sucedidos deste grupo de perda de peso, que conseguiram manter o peso fora
durante mais de um ano, foram aqueles que exercitavam consistentemente ao mesmo tempo
todos os dias.
Os investigadores concluíram que, embora as pessoas deste grupo pudessem fazer
exercício em qualquer altura, o melhor é fazer exercício a uma hora fixa do dia.
Aqui estão mais dicas sólidas para o ajudar a comer bem e a perder peso.
Mito da Dieta #1: Os Alimentos Processados Causam Ganho de Peso
Um mito nutricional comum diz que ao comer alimentos processados, é mais difícil perder peso
porque são ricos em calorias e carregados de muitas gorduras insalubres.
Em 2017, o Departamento de Agricultura dos EUA determinou que os alimentos processados representavam 20,2 por
cento das nossas calorias diárias. (O adulto americano médio come cerca de 3.300 calorias por dia, em
média.) Os alimentos processados podem incluir artigos da secção de padaria (pense-se em pão, queques, pastelaria) a jantares embalados
(como pimentas enlatadas) a lanches embalados (como batatas fritas e bolachas).
É por isso que é importante comer uma dieta
saudável em geral, mas concentrar-se em comer alimentos não processados – por exemplo, frutas, vegetais e cereais integrais – pode ajudar a alcançar e manter um peso saudável.
Mito da Dieta #2: O pequeno-almoço é a Refeição Mais Importante do Dia
Muitos de nós acreditamos que saltar o pequeno-almoço é a melhor forma de perder peso.
O problema? Não é. De facto, uma revista publicada em
Fevereiro de 2019 na revista Pediatrics encontrou o oposto.
Os autores analisaram 26 estudos, e os resultados concluíram que os comedores de pequeno-almoço são tipicamente
mais pesados e têm um IMC mais elevado do que os comedores sem pequeno-almoço.
Eis mais sobre o porquê de faltar ao pequeno-almoço poder ser uma
má estratégia de perda de peso: Na realidade, poderia levar a
comer em excesso o resto do dia, especialmente alimentos ricos em calorias, como bebidas açucaradas,
fast food e snacks embalados.
Este artigo foi originalmente publicado em Abril de 2019 e foi actualizado e revisto para actualizações contínuas.
Cabelo e unhas O cabelo e as unhas são frequentemente negligenciados
Manutenção
Najlepszym zakładem jest prawdopodobnie zaplanowanie wszystkich swoich treningów w czasie, który najlepiej działa dla ciebie.
“Jeśli idziesz na siłownię, musisz zobowiązać się do tego”,
Joonas Eklund, redaktor online i trener z siedzibą w Sztokholmie w Szwecji, mówi Yahoo Lifestyle.
“Jeśli zrobisz to raz i to nie działa, nie będzie łatwiej. Ludzie mają tendencję do myślenia: ‘Jeśli po prostu zacznę to robić, stanie się to łatwiejsze'”.
Ale nie zawsze tak jest, zgodnie z badaniem z maja 2019 roku, które przyjrzało się ponad 240 osobom, które przestrzegały 10-tygodniowego ustrukturyzowanego programu ćwiczeń i okazało się, że wykonywanie treningów według
stałego harmonogramu było kluczem do udanej utraty wagi.
Badanie wykazało, że większość osób, które przeszły na harmonogram ćwiczeń aerobowych na początku
badania, odpadła. Jednak ci, którzy kontynuowali te same ćwiczenia zgodnie z
harmonogramem w pierwszych tygodniach “wykazywali największą utratę wagi”, gdy tylko
inne elementy programu zaczęły się włączać.
Jeśli jesteś początkujący w ćwiczeniach, spróbuj trafić na siłownię na
10 minut kilka razy w tygodniu. National Center for
Health Statistics zauważa, że spacerowanie przez 10 minut trzy lub cztery razy
w tygodniu przez 30 minut jest rodzajem aktywności aerobowej, której potrzebujesz, aby utrzymać te kilogramy.
Chcesz uzyskać więcej takich wskazówek? NBC News BETTER ma obsesję na
punkcie znajdowania łatwiejszych, zdrowszych i inteligentniejszych sposobów na
życie. Zapisz się do naszego newslettera i śledź nas na Facebooku, Twitterze i Instagramie.
Nie chodzi tylko o ćwiczenia. Według Mayo Clinic, rozważ również wprowadzenie zmian w swojej diecie, jeśli zmagasz się z utratą wagi.
“Dla większości ludzi, dobrze zbilansowana dieta pomoże w zarządzaniu wagą” – zauważa klinika.
Porady dotyczące utraty wagi dla mężczyzn powyżej 50 roku życia
Urozmaicaj swoje posiłki. Ale nie bój się pobłażać.
Zrównoważ swoje posiłki. “Nie jedz tylko białka lub warzyw. Nie jedz chleba, makaronu, ryżu, ani naprawdę niczego, co jest tym samym posiłkiem każdego dnia” – mówi
Jafry. “Kluczem jest różnorodność”.
Smakowe warzywa to łatwy i szybki sposób na zdrowe odżywianie.
Możesz nawet rozważyć rozpoczęcie od połowy filiżanki zupy (podawanej
do woli) i powoli wypracować sobie drogę do
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“Am descoperit că mâncatul a trei mese cu un exercițiu la o oră fixă în fiecare zi a generat o pierdere în greutate similară cu cea a unei diete obișnuite și a unei rutine de exerciții fizice”, a declarat
Joshua M. Hollingsworth, profesor de psihiatrie la Universitatea din Utah din Salt Lake City și autorul principal
al studiului.
Desigur, întrucât studiul nu a fost clinic – s-a concentrat pe
șoareci – nu există nicio modalitate de a ști dacă același lucru ar funcționa și în cazul oamenilor.
Dar dacă da, experții au spus că noua descoperire ar fi deosebit de utilă pentru persoanele ocupate care se pot
lupta să ajungă la sala de sport.
“Dacă sunteți o persoană care va trebui să facă un efort conștient pentru a ajunge la sala de sport, nu este un instrument rău”, a declarat antrenorul personal certificat Stuart McGill,
director al Centrului Human Kinetics pentru recreere și știința exercițiilor fizice de la Universitatea Carolina de
Nord din Chapel Hill. McGill este membru al Academiei Naționale
de Medicină Sportivă și al Colegiului American de Medicină Sportivă și
a fost consultant pentru studii privind exercițiile fizice
și nutriția timp de 29 de ani.
McGill a spus că, deși este adevărat că a mânca mai mult este, de obicei, cea mai bună modalitate de a pierde în greutate, un exercițiu cu oră fixă funcționează pentru că nu te înșeli pe
tine însuți.
“În trecut, am făcut studii în care am pus oamenii să meargă la sală de patru ori pe săptămână. Am constatat că, în medie, oamenii puteau face doar trei serii de 10 repetări înainte de a termina. În niciun caz niciunul dintre ei nu ar fi putut evita acest lucru cu un timp fix”, a spus McGill.
Kitul de pierdere în greutate Breakfast Booster Boost Diet include tot ce ai nevoie pentru a
te ajuta să îți stimulezi metabolismul și să slăbești mai
repede. Faceți clic aici pentru detalii.
Desigur, studiul poate ajuta și alte persoane, subliniind că, cel puțin pentru acest șoarece anume, o
oră fixă a fost o idee bună.
“Ceea ce face acest studiu este că oferă dovezi că oamenii pot obține o pierdere bună în greutate dacă își fac exercițiile fizice regulate la o oră fixă”, a declarat McGill.
De ce nu puteți arde grăsimile mai repede
Există un motiv pentru care un prieten ți-ar putea spune să bei suc de țelină
în fiecare zi. Acesta se datorează faptului că, deși țelina este o sursă excelentă de fibre alimentare,
ea conține, de asemenea, compuși care măresc timpul necesar organismului pentru a arde energie (asta se numește “rata metabolică”).
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“(Am constatat că) doza metabolizată a unei doze mari de grăsime
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Il coautore dello studio, la dottoressa Margaret
Beck, ha dichiarato a luglio a Business Insider che l’ora
in cui si fa esercizio fisico può essere importante quanto il
numero di ripetizioni.
“L’esercizio mattutino sembra essere la strategia più efficace per mantenere la perdita di peso, mentre l’esercizio serale sembra essere il più efficace per innescare la ripresa del peso”.
Lo studio di Beck è stato il primo ad analizzare quando l’esercizio
fisico influisce sulle possibilità di successo nella
perdita di peso. Lo studio, che ha coinvolto 207 adulti
che hanno cercato di perdere peso utilizzando un programma commerciale per la perdita di peso, ha rilevato che, indipendentemente dall’ora o dal giorno in cui si sceglie di fare esercizio, le probabilità effetti collaterali di reduslim
successo nella perdita di peso aumentano quanto più ci si allena all’inizio della giornata lavorativa.
In altre parole, l’esercizio mattutino durante la normale settimana lavorativa ha maggiori probabilità di aiutare a mantenere la perdita di peso, mentre l’allenamento serale ha maggiori probabilità di aiutare a evitare l’aumento di peso.
Beck ha spiegato che i risultati dello studio indicano che chi fa
attività fisica al mattino ha maggiori probabilità di sperimentare
un “bilancio energetico positivo”, ovvero la condizione in cui il bilancio
energetico è positivo e l’organismo è in grado di immagazzinare energia nel corpo, anziché utilizzarla per bruciare
calorie.
“Quando ci si alza al mattino, è naturale pensare al cibo: era il momento in cui mangiavo di più”,
ha detto Beck. “Quindi, se si fa attività fisica a quell’ora, si ha la sensazione di entrare in uno stato mentale in cui non si ha molta fame e si può mangiare meno e in modo più sano”.
Lo studio ha anche rilevato che l’esercizio fisico serale
è il più efficace per evitare l’aumento di peso.
Beck ha detto che questo risultato era inaspettato:
si aspettava un bilancio energetico negativo, cioè quando il bilancio energetico è negativo e il corpo usa l’energia per bruciare calorie invece di immagazzinarla.
In altre parole, è più probabile che l’esercizio fisico serale aiuti a evitare un “bilancio energetico negativo” e
a recuperare peso.
Lo studio è giunto a queste conclusioni esaminando gli schemi quotidiani di esercizio fisico
che hanno avuto maggior successo nell’aiutare le persone
a perdere peso: l’esercizio mattutino in un normale giorno lavorativo e l’esercizio serale in un normale
fine settimana. I ricercatori non hanno valutato i benefici
dell’esercizio in orari non regolari, come
nel cuore della notte o nel fine settimana.
Ovviamente, non è necessario fare esercizio al
mattino se non si
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Οι ερευνητές, οι οποίοι πραγματοποίησαν τη μελέτη σε 50 υπέρβαρους ενήλικες,
διαπίστωσαν ότι όσοι ασκούνταν για
30 λεπτά σε συγκεκριμένη ώρα, κάθε μέρα
για έξι μήνες, είδαν μείωση του σωματικού τους
βάρους κατά περίπου 5 έως 7 κιλά.
Ενώ, τα άτομα που γυμνάζονταν σε διαφορετικές ώρες της ημέρας ή που ήταν ασυνεπείς με τη δραστηριότητά τους δεν είδαν καμία απώλεια βάρους.
Εκτός από την απώλεια βάρους, η μελέτη διαπίστωσε ότι η άσκηση σε συγκεκριμένη
ώρα ενίσχυσε επίσης τον μεταβολισμό των συμμετεχόντων,
βελτιώνοντας τη συνολική τους υγεία – από τον
ύπνο μέχρι τα επίπεδα χοληστερόλης και ακόμη και τον κίνδυνο καρκίνου.
“Μάθαμε ότι μπορείτε πραγματικά να αλλάξετε το ρολόι σας και η ώρα άσκησης να είναι συνεπής, και αυτό είναι κάτι στο οποίο οι άνθρωποι ανταποκρίνονται πραγματικά”, δήλωσε στους New York Times ο επικεφαλής συγγραφέας Stefaan Van den Berghe, καθηγητής επιδημιολογίας και διατροφής στο University College του Λονδίνου.
“Και μπορεί να έχει οφέλη ακόμη και για όσους ασκούνται τακτικά”.
Άλλοι ειδικοί, όπως η Mayo Clinic, έχουν επίσης διαπιστώσει παρόμοια οφέλη
από την άσκηση σε συγκεκριμένη ώρα.
Συμβουλές για να χάσετε βάρος γρήγορα
“Η συνέπεια είναι πολύ σημαντική”, δήλωσε στο Gizmodo η
Tonya Neely, εγγεγραμμένη διαιτολόγος και
διευθύντρια του συμβουλίου διαιτολόγων της Αμερικανικής Ένωσης Διαιτολόγων.
“Μια άλλη συμβουλή που μπορεί να ακούσουν οι άνθρωποι είναι να γυμνάζονται για έναν συγκεκριμένο αριθμό λεπτών ή αριθμό επαναλήψεων – και μπορεί να αναρωτηθούν: “Λοιπόν, πώς μπορώ να το κάνω αυτό και να εξακολουθώ να τρώω;
” Ο ευκολότερος τρόπος για να το κάνετε αυτό είναι να δημιουργήσετε μια τακτική ώρα που θα πηγαίνετε να κάνετε την άσκησή σας”.
Η Neely λέει ότι είναι πιο εύκολο να ορίσετε μια
ώρα για να γυμνάζεστε με άδειο στομάχι.
Αυτό όχι μόνο αποκόπτει κάθε πιθανό τσιμπολόγημα
στη μέση της προπόνησης, αλλά σας βοηθά επίσης να αποφύγετε
την πτώση του σακχάρου στο
αίμα – η οποία μπορεί να καταστήσει δύσκολο τον έλεγχο της πείνας.
Εάν ανησυχείτε για την άσκηση
κατά τη διάρκεια μιας συγκεκριμένης ώρας της ημέρας, μπορείτε
επίσης να ξεκινήσετε με έναν περίπατο και να ανεβείτε από εκεί.
“Σε γενικές γραμμές, όσο νωρίτερα μπορείτε να γυμναστείτε, τόσο πιο πιθανό είναι να τα καταφέρετε”, λέει η
Neely. “Αλλά αν αυτό δεν σας ταιριάζει, δεν πειράζει. Δεν υπάρχουν απόλυτες αποφάσεις σχετικά με το χρονοδιάγραμμα”.
Η συνέπεια είναι επίσης
το κλειδί, προσθέτει. Η Neely συνιστά να γυμνάζεστε περίπου την ίδια
ώρα κάθε μέρα, ώστε να μην βαριέστε την προπόνησή
σας.
“Ένα καλό σημείο εκκίνησης είναι να βρείτε μια ώρα της ημέρας
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Encontrará artículos de contenido, libros electrónicos y capacitación en video dentro del área de membresía. Encuentre dentistas cerca de su propiedad y analice y compare sus propias habilidades. Siga leyendo para descubrir por qué su tos o dolor de cabeza podrían estar generando un trabajo subcontratado. Las redes sociales son una de las formas más interesantes de encontrar trabajo a través de Internet. Una búsqueda rápida en Internet revela listas de reglas para todo tipo de situaciones que podría encontrar en empresas, gimnasios, aeropuertos, correo electrónico, funerales, juegos de golf, comentarios en Internet, y la lista continúa. Liedtke, Michael. "La startup de Internet Digg recibe una infusión de 28,7 millones de dólares". Noticias de las Montañas Rocosas. En septiembre de 2008, Digg recibió $28,7 millones en financiamiento de capital de riesgo. En un movimiento un tanto extraño, un lector de ForeverGeek (no Macgyver) envió la historia del blog a Digg. En el momento en que un artículo enviado está listo para ser promocionado a la página de inicio de una categoría o a la página principal, lo cual está determinado por unnúmero de factores, incluido el número y la velocidad de Diggs: el sistema verifica para asegurarse de que los Diggs sean válidos. Según Adelman, "Nuestro sistema de karma conoce la diferencia entre los usuarios creados para simplemente buscar una historia y un usuario que ha interactuado con el sitio". El sistema también busca auto-Digging, la excavación computarizada de una historia para promocionarla de manera fraudulenta a la página de inicio. Cuando un usuario intenta enviar un artículo, el sistema verifica que el envío sea legítimo, que no sea spam (enviado automáticamente por una computadora) y que el usuario sea válido (no prohibido ni limitado). El sistema ejecuta un "algoritmo de despromoción" que determina cuándo una historia reportada está lista para desaparecer de las páginas principales del sitio. La gente corre para ser la primera en publicar una gran noticia en Digg; Digg presenta habitualmente historias de "diamante en bruto" que conducen al descubrimiento de un bloguero poco conocido que está haciendo un trabajo de calidad; los usuarios del sitio, en su mayor parte, parecen estar genuina y desinteresadamente interesados en promover las mejores historias y enterrar las peores. De cualquier manera, cavar a través de tu nariz sigue siendo algo que se hace mejor en privado. Esto es especialmente cierto si todavía estás aprendiendo sobre las redes sociales. Incluso hay aquellos que sigues sin ninguna razón en particular, como usar los cubiertos en el orden correcto. Un evaluador de redes sociales es alguien que califica fuentes de noticias, anuncios y resultados de búsqueda para plataformas de redes sociales como Facebook e Instagram. Hines, Twanna A. "¿Facebook está ayudando o perjudicando tu vida amorosa?" Compañía Rápida. Hemos aprendido que la clase trabajadora que realmente existe no se parece en nada a las fantasías y los prejuicios de los empleados ricos y protegidos de Facebook. Verán todo, desde el compromiso dentro y fuera de la plataforma para tener una idea de lo que funciona y lo que no. Puede buscar datos yanálisis de todo el sector de la electrónica de consumo o puede centrarse en dispositivos informáticos móviles como portátiles, netbooks y tabletas. Dos docenas de empresas pagan por el acceso a estos datos, y el tesoro incluye un registro en tiempo real de los tuits, los dispositivos desde los que tuitean e información sobre las cuentas que tuitean. La última versión de Digg incluye nuevas categorías que abarcan todo tipo de noticias, no solo ciencia y tecnología, así como una función de "Usuarios principales de Digg" que le permite consultar las actividades de las personas más activas (y, por lo tanto, influyentes) que utilizan Digg. Sitio web. Macgyver no lo dejó pasar, calificó la respuesta de Rose como una "(no) respuesta" y siguió cuestionando la premisa misma del sitio web, su falta de control editorial, en un relato continuo del evento en ForeverGeek. En el blog oficial de Digg, Kevin Rose publicó una respuesta a la controversia, afirmando esencialmente que no pasaba nada gracioso. La extrañeza añadida de que Kevin Rose sea uno de los Diggers es más difícil de explicar, y Macyger lo dejó así. Gannes, Liz. "Kevin Rose se convierte en CEO en Shake-up en Digg". GigaOm. Para citar Macgyver del blog de tecnología ForeverGeek en abril de 2006, "Digg es 99% fantástico". Aunque el bloguero luego cambiaría su opinión sobre el sitio después de una batalla prolongada con el fundador de Digg, Kevin Rose, la mayoría de las personas le dirán que la calificación original es cierta. Incluso las organizaciones establecidas están sintiendo la presión: Chaos Esports Club dejó ir a todo su equipo de Dota 2 luego de la suspensión del Dota Pro Circuit este año. Otros eslóganes son aún más predecibles, como Los líderes tienen mucha razón o Piensa en grande. Los eslóganes corporativos de Amazon también ocultan su mito. Pero estos datos se acercan al final de su vida útil. Así es, algunos comportamientos refinados pueden ayudarlo a evitar enfermedades o incluso a vivir una vida más larga y feliz. Pronosticadores de modacanalizar las tendencias actuales o ejercer tanta influencia en la industria que ayudan a hacer realidad sus predicciones. Pero el libro que escribió y estaba promocionando en el video, llamado "Nothing to Lose, Everything to Gain: Being Black and Conservative in America" (Nada que perder, todo para ganar: ser negro y conservador en Estados Unidos), dejó en claro que ella no cree que el "racismo blanco" sea la causa de los disturbios actuales. Nada de malo con eso. Dejando a un lado la hipótesis de la higiene, nada bueno viene de buscar oro en la nariz. Este tipo de seguimiento facilita el descubrimiento de personas que le gustaría agregar a su lista de amigos para que pueda mantenerse al día con sus actividades de excavación. Los costos pueden acumularse rápidamente, por lo que es posible que desee considerar alquilar una casa y comprar comestibles en lugar de, por ejemplo, reservar dos habitaciones contiguas en un centro turístico. Los costos de atención a largo plazo dependen de la frecuencia y el tipo de atención, así como de la ubicación geográfica de la persona, lo que afecta la demanda de servicios de salud. Incluso si crees que es una tontería ese doblela inmersión puede introducir miles de bacterias en el tazón de hummus, hacer que sus amigos y su salud mental sean sólidos y simplemente decir no a múltiples inmersiones con el mismo chip. Un hombre se acerca a la mesa de refrigerios, toma una papa frita y la sumerge en un tazón grande de salsa. Con el mismo chip. El mismo tipo de tecnología que utilizan las agencias de aplicación de la ley para rastrear e identificar a las personas podría eventualmente usarse para controlar sutilmente el estado psicológico de un compañero de tripulación. Y esos son solo algunos ejemplos. Hay algunos mecanismos importantes: la autoconciencia, el control de la atención y la regulación de las emociones. Pero un poco de alboroto a mediados de 2006 puso en duda la naturaleza totalmente orientada al usuario de Digg, al menos en la mente de unos pocos selectos y verbales. Para las personas, esto significa que debe ser un poco más cauteloso para mantener una apariencia aceptable en los medios de comunicación social media portsmouth. Etiqueta: ya sabes, esas reglas que debes seguir como un miembro bueno y honrado de la sociedad educada. Resulta que, además de evitar que la sociedad caiga en una espiral interminable de contratiempos incómodos, muchas reglas de etiqueta son buenas para la salud. Sin embargo, resulta que esta etiqueta no solo es mala para su salud social, sino que también podría afectar su salud física. Pero en algunas circunstancias es mejor limitar su consumo por el bien de sus relaciones personales y profesionales, y eso puede ser una buena noticia para su salud.
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“Изследванията показват, че в сравнение с липсата на физически упражнения редовната физическа активност забавя или предотвратява наддаването на тегло”, казва Лорън Слейтън, регистриран диетолог и собственик на клиника Slayton в Балтимор.
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не могат – или не искат – да отидат във фитнеса.
В зависимост от нивото ви на физическа подготовка можете да ги изпълнявате два
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Започнете оттук
От своя страна Слайтон кара клиентите си да включат редовна програма за упражнения в цялостния си план за здравословно състояние.
“Дадох им същите препоръки, които бих дала на всеки: 30 до 45 минути кардио на ден, с всякакъв вид дейност”, казва тя.
“Те трябва да правят силови тренировки и да подобрят сърдечносъдовата си форма, а кардиото и силовите тренировки, изпълнявани заедно, са по-ефективни, отколкото само едното.”
Важно е също така да се уверите, че включвате някаква форма на намаляване на теглото,
което може да бъде малко по-лесно за постигане,
казва Калинга Мурти, регистриран диетолог в
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Отделяйте време за упражнения
Този съвет идва директно
от Американската асоциация за сърдечни заболявания и
Американския колеж по спортна медицина.
Това е здрава логика, но ето
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“În trecut, am făcut studii în care am pus oamenii să meargă la sală de patru ori pe săptămână. Am constatat că, în medie, oamenii puteau face doar trei serii de 10 repetări înainte de a termina. În niciun caz niciunul dintre ei nu ar fi putut evita acest lucru cu un timp fix”, a spus McGill.
Kitul de pierdere în greutate Breakfast Booster Boost Diet include tot ce ai nevoie pentru a
te ajuta să îți stimulezi metabolismul și să slăbești mai
repede. Faceți clic aici pentru detalii.
Desigur, studiul poate ajuta și alte persoane, subliniind că, cel puțin pentru acest șoarece anume, o
oră fixă a fost o idee bună.
“Ceea ce face acest studiu este că oferă dovezi că oamenii pot obține o pierdere bună în greutate dacă își fac exercițiile fizice regulate la o oră fixă”, a declarat McGill.
De ce nu puteți arde grăsimile mai repede
Există un motiv pentru care un prieten ți-ar putea spune să bei suc de țelină
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ea conține, de asemenea, compuși care măresc timpul necesar organismului pentru a arde energie (asta se numește “rata metabolică”).
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Η Neely λέει ότι είναι πιο εύκολο να ορίσετε μια
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Αυτό όχι μόνο αποκόπτει κάθε πιθανό τσιμπολόγημα
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