@Bee, я извиняюсь за то, что так драматично. Вашего поста показалось, что вы *цитата* "изо всех сил", как вы мягко выразились. Поэтому я оценил ваши ответы, как умеренный случай махинации с беспомощным структуру программы. Возможно отображение более подробной информации о конкретной программе, диеты, распорядок дня может помочь в лучшего ответа, а не к тому, что люди на этом форуме припозднившихся другом на основе полного общего предположения о вашей программе. Доверять свой тренер, который знает вас лучше, и брать чужую информацию с зерном соли. Я скорее имел в виду это как поощрение, чтобы добавить некоторые источники, потому что там было много (безрезультатно) исследование на эту тему. Так что, если ваш ответ просто анекдотичная, то лучше четко так.

Вопрос дефицита калорий / излишек калорий всегда на "потребление калорий" часть уравнения, а не "калории потратить" часть. Иными словами, речь идет в основном о том, что мы едим, а не о том, как мы тратим эти калории.

Метаболизм просто держать свое тело в живых на диване в течение дня трудно соответствовать с большую работу. Например, можно легко в два раза потребляют количество необходимой пищи, но это было бы довольно трудно сжечь вдвое больше калорий.

15 мин даже жестокой HIIT (высокая интенсивность интервал подготовки) не будет достаточно, чтобы компенсировать весело размер шоколадки.

Рассмотрим исследование, в котором охотников-собирателей в Танзании были записи относительно аналогичного количества калорий, чтобы некоторые типичные западники (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503#s1)


Резюме:

  • 10-15 минут упражнений в день не спасет вас, если вы будете переедать.
  • даже 1 час ежедневных упражнений не спасет вас, если вы объелись. Я работаю 1 час в день и я набирала вес (хотя и набирает мышечную массу и переедание по дизайну, но вы получите идею)
  • фокус на "потребление калорий" часть уравнения. Они не кормить вас, не так ли? Это все о самоконтроле и дисциплине.
  • хороший пресечь в зародыше, чтобы хорошо спать и управлять ваш уровень стресса: это катализаторы, чтобы набирать вес.
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