How to lose weight and keep fit: tips from a fitness trainer Harley Pasternak
Health / / December 19, 2019
Our reader Konstantin Ovchinnikov specifically for Layfhakera translated an article with tips from Harley Pasternak - an experienced fitness trainer who works with celebrities, and helps them to find the desired form. If your plan is to throw a couple of extra kilos - do not miss!
Harley Pasternak years trained many celebrities in Hollywood. In connection with the presentation of his book "five pounds"We asked him to give some tips on how to lose weight and stay in shape. Read on to learn how to start to come in the form of today.
What are the things our readers can do today to start losing weight?
Do not be afraid to make your day a little less effective. Park a few blocks from the store, but not near the entrance. To walk your dog, walking around the block, instead of just going out into the yard. Skid purchase of the house in three sets instead of one. If you need to clear a path to the house from snow, use a shovel, not snow machines.
Another thing that I like - it is discussing plans with friends on the way to the cafe. I also use a headset to make calls on the go.
What are the main misconceptions about weight loss?
- "The less I eat, the more I lose." The truth is that it is important to not only the amount of food, but also its quality: 1 000 kcal per day, derived from the sweet, is not better than 1600 kcal derived from fish and vegetables.
- "If the three functional workouts per week - well, six - even better." Unlike aerobic activity which must be present every day, overindulgence heavy training in the hall leads to overtraining and injury.
What must first make people who want to lose weight?
Execute the program "Five pounds," which is described in my new book (yeah, who would doubt :) - Approx. translation).
- Held at least 10,000 steps a day.
- Sleep at least 7 hours per night.
- There are five times a day: there should be three main meals and two snacks.
- Do daily functional exercise for 5 minutes.
- Rest from all the work 1 hour per day.
An entire chapter in your book is devoted to the quality of sleep. What do you recommend?
The main advice - sleep at least 7 hours per day. Studies show that lack of sleep leads to overeating, awakens the desire to eat more sweet and less exercise.
Other tips on this subject:
- Listen to the internal clock. Jet lag may prevent full sleep.
- Reduce the sleep disturbing noises, or using earplugs including a white noise source. Translate all of your gadgets at night in silent mode.
- Before going to sleep, try to reduce the use of artificial light (apparently meaning that it is necessary to use a lamp, instead of general lighting - Approx. translation). "Blue light" can interfere with your sleep.
- Stay active all day. Prolonged inactivity day can prevent the body to relax and rest at night.
Last name the most well-known bad habits and ways of getting rid of them.
- Eat a muffin with your morning coffee. Be sure to have your breakfast before you leave the house. This will help to avoid excessive consumption of sweets.
- The use of elevators and escalators instead of stairs. More go up the stairs.
- Using exercise as an excuse to walk less during the day. On your pedometer every day should be at least 10 000 steps.