Workout for weight loss

Muscle power puts the figure slim. If you want to create beautiful volume, it is not enough to follow the diet and do not eat after six. This requires training for weight loss. In addition, you need to know how to exercise to lose weight.

Exercise Program for weight loss includes strength, cardio, and aerobic workout. An integral part of the program are massages, relaxation and saunas.

General rules for weight loss programs are that: you need to exercise regularly, drink plenty of water to class, to eat properly and in accordance with the diet, be sure to increase tensions between exercises to rest, while standing and in less than a minute.

Between men and women there are physiological differences, which impact on weight loss. Exercise Program for weight loss for men that are different from those for women:

1. Fat has a protective function. Save the woman not only hypothermia, but also with the lack of food. Lack of substance is highly contraindicated for those who gives life. So nature itself has made women more vulnerable to the "supply of food";
2. Blood women a lot more enzymes that promote the formation of fat cells than men;
3. Even as the rest of the person consumes energy. Most of the funding is spent for the maintenance of muscle. Women muscle is smaller by 30% than in men. At rest, women consume less calories.
4. The complexity in building muscle for women is that they lack the male hormone (present in quite small doses). This hormone protects the muscle during exercise. What class of women is in part burned not only fat but also muscles.

But this does not mean that women can give up justifying yourself physiology. The information needed to work with her. Knowledge of their characteristics, it is possible to construct a strategy for losing weight. For example, it is known that the processes of fat burning kick in after thirty minutes of strength training or running. A woman who may be running any other active sport: tennis, basketball, volleyball. For starters, to familiarise themselves with the existing areas:

• Yoga is based on the static and dynamic exercises. Taken as a basis of various stretching, techniques and weakly promotes muscle growth. Optimal for the practice of yoga in the holidays from basic training to weight loss. Stretching the muscles of delayed onset muscle pain dissolves and harmonizes metabolism.
• The dance is much closer to running and exercises that help to lose weight. They are of various loads. Exercise when following a healthy diet.
• Aerobics is similar to dance. It is a rigid structure and rhythm of movement. Suitable for people with a healthy heart and circulatory system.
• Gym encouraging active reduction of the quantity of fatty tissue and muscle growth. Remember that the average to lose weight half pounds per week in the gym is a very good result. Fat weighs less than muscle. Because, when we pump the muscles, we increase their mass, burning of fat is reduced. In the balance of one or two pounds, is a very good result.
• Classes at home are a good choice for weight loss. Home scrap vehicles is often sufficient when dealing with the middle level of obesity.

Gym

The amount of exercises is very dependent on your sporting past and current status. It is conditionally possible to divide people into:

1. Those who have no experience of the sport;
2. Those who played sports, but don't go to the gym;
3. Women and men who made a great break and who have experience in the gym.

For those who do not have experience, it is important to prepare yourself to the audience. Two weeks before going to the gym to start to train at home. Do your exercise to 30 minutes slow the first week. Enjoy the exercise, imagine how your muscles grow, it is nice to feel that you are developing. The second week extend the lesson up to 60 minutes, the speed of the average order. The content of the training program can take from a section of exercises at home, which is located below. After preparation, go to the gym, ask a trainer to write a program and tell you about the approaches, sets, and other terminology.

The remaining two groups, you can immediately go to the gym. Regular stress and rest is important for muscle growth. The classic framework for each program for weight loss, as a, as described in the table "loaded"Mode

Mode load

	1 day	2. day	3 days	4 days	5 days	6 days	7 days
Types of stress (training)	Power	Cardio	Power	Rest, massage, hot tub, or sauna	Power	Exit from all the	Exit from all the

For muscle growth, the body needs a period for recovery, because of daily trainings in the gym, especially for women, is not the most effective idea.

Training for weight loss are a number of exercises aimed at burning fat. The process of fat burning increases, when, after a power voltage, if you want to add to the load. Strength training initiates the procedure for removal of fat, which lasts even after the end of the load. This exercise affects the body fat during loading and in a heart beat over a hundred or a hundred and twenty beats per minute. Cardio increases the effect, because after power is applied.

The relaxing and warming procedure is necessary to "chase milk" that helps the body to dissolve the acid in the biceps and reduce delayed onset muscle soreness to restore the tissue.

Exercise at home

The home requires a training program for weight loss. Looks like a draft. The trick of our mind, is very large. He has the ability to forget and cheat. To achieve this, is to sit down and calculate the loads for the week, which is before us, the record and after it. There is also a parable about what we need to be their own king/Queen and a servant. As the authorised person, that we are writing the program yourself, as the agents themselves are implemented.

Exercises

Workout for weight loss includes a warm up, weight training, cardio load. So a sequence is necessary on the path to weight loss.

For the elastic bottom and slender legs. Starting position feet shoulder width apart, body upright. Squat so that your thighs are parallel with the ground, or as you want to sit on an invisible chair. Follow the posture. If it is difficult hands, you can put on your feet. If not, hand in hand or in front of him. In this position, frozen for two or three minutes.

Squats. Feet shoulder width apart. The back is smooth. The knees do not go over your toes. Breathe quietly. The effect is increased when you squat with weights in hands: dumbbells, bottles of water.

Attacks. Stand and make such a big step forward, the leg that is on the front, made an angle of ninety degrees at the knee. Train each leg separately. Having the goods in hand, you can speed up the exercise – load will remain the load, but will reduce the number of iterations.

Lie down on your back. The hands on the body. In the bend of the leg at the knee, the leg position on the floor and lift the pelvis. Doing twenty or thirty of these climbs.

For a slim waist. Lie down on the Mat. Hands, hidden under the lower part of the back or buttocks. Lift the straight leg up so that with the authorities, they created an angle at ninety degrees.

Raise both straight legs to an angle of forty-five degrees, frozen. Hands behind the head. The head looks at his feet. Keeping your feet on the weight, start with the left leg to the left elbow. After graduating with your left side, scroll to the right. All this time the leg that does not work, that is in its elevated position. After continued exercise, but now the left leg, which is committed to your right elbow. Similarly, with the right leg.

"The book" — exercises for the upper and lower press at the same time. The back is tightly pressed on the ground. Simultaneously raise straight legs and torso, trying to connect them as close the book. The legs and the hull, as the side, of the hip, as a hardcover book.

Lie on the Mat belly up. Hands and legs up parallel to each other. From the side it looks like the letter "C". Your feet stay static in this position. Hands try to reach your toes. To complicate the drill, that is, to stop for a few seconds in the position, when the blade is detached from the Mat.

For the hands and chest. Exercise for weight loss hands must always start with push-UPS. To simplify the push-up is possible. For this you need to get on your toes and at the knee.

Prepare two water bottles or dumbbells. Back down firmly to the Mat. The hands of the letter "T" you pull at an angle of ninety degrees, leaving it lying on the ground. Take the weight and lift your hands

Leave bottles close to. Maintain body position and hand changes. Hands up, as a continuation of the trunk. The pen, lying on the ground. Take the weights and lift their hands.

Sitting, hands folded in prayer posture in front of him. Slide the palm rest. You should feel tension in the muscles of the chest and arms. Keep static electricity for two to three minutes.

To the back.Torso parallel to the floor, stretched forward, feet perpendicular to the ground. Hands down. In the hands of dumbbells. Lift the hands up to the shoulder caught up with the torso.

Belly to the ground, lie, relax. Fix the feet under the bed or other heavy objects. Hands to the head, face and visas. Puts the torso up. Ensure that your buttocks and feet are relaxed. Try to raise the body through the back. Movement slow and smooth, without jerks.

On the approaches and the amount of

To find the optimal number of reps for yourself is the key to defeating fat. Weak load will not cause excessive can lead to health problems. You need to know how to exercise to lose weight. A lot of the exercises, determine the number of repetitions for each exercise is difficult. There is a principle that would burden the discomfort. In the context of the second income it is possible to do three-four approaches, reducing the number of repetitions. Pause between sets must be less than sixty seconds.

Tubs and saunas

To relax the muscles after a workout is recommended, bath and sauna. If you do not like such proceedings, but at least take warm baths with sea salt. Sauna helps to speed up all body processes, including metabolism and metabolism. Accelerating the metabolism, impact on fat burning. This process helps to get rid of excess weight. With the proper diet sauna help you to lose weight. In harmony with the workout, bath and sauna accelerates the reduction.

Training is closely linked to body care and relaxation. Having made the decision deals, you need to stay focused on the regularity. Without a systematic approach to the sessions, nothing has changed in the body. Physical activity for weight loss is very similar to the process of creating itself. Forging or shaping with clay work sometimes. Then the "finished goods" and we may enjoy and be inspired.