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Exercise – Charging the Batteries
When I turn on the ignition on my vehicle, the battery is connected to the starter, immediately electrical energy flows, from the battery to the stater, which in turn the stater changes into mechanical energy turning the engine, which allows to begin When the engine is running, it turns the alternator mechanically and the alternator in turn changes this into electrical energy that flows to the battery. The battery is a chemical storage unit for energy, storing electricity in chemicals and lead plates.
We are like our car battery, a chemical storage unit so to speak. We constantly produce chemical reactions in our bodies in response to activity. There is the digestive system, the circulatory system, the reproductive system and many more that all have chemical reactions. We are concerned only with two key hormones that we produce and with the increased production when we exercise.
We need to address the decline of growth hormone and testosterone in our body. Well, you say why not just make these hormones and inject them into your body, problem solved, yes? No, this will only exacerbate the problem by shutting down our own natural production of these hormones.
We are a mechanical machine that needs to function regularly at maximum performance every day. When we do this, we mechanically, by exercise we stimulate a lot of positive chemical reactions in our bodies, not least of which is the production of hormones. These hormones are directly related to muscle gain, fat loss, stronger libido, better sleep, better mood, better energy and others that seem to increase our vitality.
So I made my case for exercise, but what specifically because many “work” with less dramatic results.
#1 The type of the exercise that is more effective in asking for an increase in hormone production is a multi-joint (1/3rd), moving your body (1/3rd) freely (1/3rd) through spatial movement. A pull up is an example of a compound exercise that freely moves your body through space. Do the same movement sitting on a lat machine and eliminate the body moving in space, a third less effective. Now isolate your lats or biceps with a machine that guides you through the movement that removes another third of the effectiveness, two thirds less effective. Pull-ups are very effective at recruiting most of the upper body muscles to complete and are difficult. When was the last time you saw someone spend half an hour doing pull ups in your gym, it’s not likely. You can choose any exercise you want, but know that you sacrifice some effectiveness in increasing hormone production.
#2 The timing Exercise can have a dramatic effect on hormone production. Before the morning on an empty stomach after 15 hours fast. This is actually harder than it sounds and sounds difficult. So much for a pre-workout energy drink. Why this is so effective is complex, but here is the short version. When we exercise with intensity after being completely low on carbohydrates, our bodies respond to this extreme physical stress with the production of extra hormones. I can not regularly do the protocol above, but I work in the morning on an empty stomach (10 hours of fasting).
#3 Intensity of the army is much talked about by many, but what it means is not clear to most. Turn on your TV and your work guru will say things like “push hard, two reps, feel the burn”. What it’s trying to do is challenge you to a greater intensity, but it doesn’t show you. Intensity is a mindset that starts with the first rep, it’s focused, tight, using your mind to challenge your body. What we typically see is a loud grunt, sloppy form, excessive weights used with little range of motion. If each rep is tight with your mind moving through the range of motion, you may have achieved intensity. You will know because of the amount of consistent mental focus you have been using. Hormone production only responds to intense physical exercise.
# 4 The volume or amount of work performed during each workout greatly influences hormone production and of course muscle growth. Too many people stop at too little volume to effectively do anything. Spending an hour and a half in the gym does not guarantee that you will meet your required workload. About 100 reps of a compound movement, with slow, tight reps, placing the muscles under tension for several seconds per reps should begin to meet this key volume.
#5 The frequency to repeat this training is very important. Repeat this, without completely resting the muscle group, you will only do more to train and thus go backwards, instead of moving forward. Waiting too many days for rest and you will lose the potential for more earnings. The body needs enough stress to challenge, but not so much that it drains the body. The standard is 72 hours of rest for that particular muscle group, after another intense workout. Typically, my body needs an additional 24 hours of rest and every four days of the same muscle groups works best for me. I divided my body into four muscle groups with corresponding strength exercises. Aerobics is expressed as extra or on days off, but you can cut the number of strength work in favor of more aerobics. Remember to act every day the chemical pot of our body with intense exercise.
#6 We balance the above five work out the factors by recording our progress in a daily work journal. Only by putting on paper what we have done and how we respond in subsequent tasks will we have an idea of which factors should be increased or decreased. Under stress your body and its is not stimulation of these hormones and if you stress over the body, it will react by producing negative hormones, which produce fat like cortisol.
#7 Some typical pitfalls to follow this protocol is that if we can’t do all the factors to the letter then we can’t bother at all. This is not true, every effort you make in each of the above factors has a positive effect. No one will immediately be able to fully and consistently adopt this protocol. I remember my first attempt at this protocol, after the first job I couldn’t make it work, then I tried again and it was successful for a period of three weeks before I hit the training wall. There were many more attempts before there would be three or four months of consistent work.
To summarize: Training every day 3 strength with 3 days of aerobics or 6 strength with 2 or 3 extra aerobic sessions.
Work in the morning (if possible) and / or on an empty stomach and / or preceded by a long fast up to (10-15) hours.
Work intensely, closely and with great mental focus.
Work with limited rest between sets and cut back on socializing until your workload is complete.
Work on the calendar, missed days should be rare. Something must be done every day, a rest day every 7 to 8 days is a lot of rest days.
Log work is a priority.
Exercise as often and regularly as you can and don’t give up. Even if you fall off the wagon, so to speak, for days or weeks, get back on it.
Get into the habit of work, the next is the diet, but the diet is of little use if you cannot consistently apply some of the principles above for exercise. Next week, we will see how the diet can also optimize our workouts and the production of hormones in our bodies for rejuvenation.
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#Exercise #Charging #Batteries