Set of exercises for weight loss whole body

Welcome, dear readers. Today we are talking about a serious problem, the important for women and men, and namely of overweight and fast way to deal with it. Fat does not only spoil the picture, it affects the health, affects the internal organs, leading to premature aging, hormonal disorders and other irreversible phenomena. To give the body to make set of exercises for weight loss. It is important to understand how to properly train to achieve a quick result, and tightening the whole body.

The preparation phase

Before embarking on the gym and performing daily physical exercises is necessary for understanding the specifics of the process of losing weight. The secret of success lies in the harmonious combination of diet, fat burning and exercise.

What would this eat to lose weight

It is important to learn to eat right, because no one workout will not help you lose weight if you continue to eat high-calorie food. Menu for girls and boys, who want to lose weight and make body slim fit, must be based on the consumption of protein. The main source of protein is lean meat, poultry (chicken and Turkey), dairy products, eggs, etc

If you want to combine protein, required for fibre from vegetables and complex carbohydrates (cereals, pasta durum). The optimal ratio of protein, fats and carbohydrates for weight loss is 50/15/35. A prerequisite for those who want to lose weight over a period of 30 days, which is excluded from the diet:

• candy;
• baking bread and bakery products;
• non-alcoholic beverages, juice and alcohol;
• semi-finished products;
• fast food;
• mayonnaise.

It is important to review cooking methods. Fried food is considered harmful. If you need something to cook in a frying pan, use olive oil, but it is better to give preference to such thermal methods for food processing, such as steaming, baking, stewing, boiling. Learn to count calories. You need to consume less calories than the body consumes. Enough the standard for each day, the range of 1200-1500 kcal. It is important to eat a partial, but in small quantities. Do not allow the feeling of hunger, so that you increase the risk for failure.

To get rid of extra pounds, drooping belly and the sides, which in a short time, it is necessary to maintain the body's water balance. Daily rate of fluid 2 liters. Drink clean water without gas, green tea, herbal teas. Of the coffee, cocoa and other caloric beverages should be abandoned.

The secrets of successful training

The newcomer, who used to sit at home and have a bun before to learn the techniques of the implementation of the exercises, it is necessary to delve into the specifics of training. The rules, which carry out training for beginners, at home or in the gym, is quite simple:

• Before any training is imperative to perform warm-up and after hitch (stretching). It is necessary to warm up muscles and joints, to prevent the risk of personal injury and damage.
• For weight loss and calorie burning should be to focus on the cardio load. Running, swimming, Cycling, jumping rope, active fitness and aerobics – any kind of cardio workout. This burden begins the process of burning fat, develop the cardiovascular and the respiratory system. Cardio – great workout.
• For the removal of fat – is not the most important. To have the elastic body, which is necessary for muscle building and pump. This requires strength training with weights – dumbbells, weights, barbell. Exercises should be performed 3-4 sets of 5-7 reps.
• To increase the load must be gradual. Choose for yourself a comfortable rhythm of work. Start with the minimum load, do learn the technique, and only then makes it difficult to exercise.
• It is imperative to train in comfortable clothing and rhythmic music. All movements should be free, so that clothing should not hamper. And cheerful music and lift the spirits in the classroom.
• Start the day with morning exercises. This will help to recharge the body with energy for the whole day, "Wake up" the cells.
• To breathe correctly. During exercise often need to breathe. The effort is always done on exhale.

Make a table with the schedule of classes. It is not necessary to practice every day. Let your muscles rest and recovery time the muscle tissue. The perfect solution – workout through the day. It is important to not set yourself unachievable goals, for example, lose weight in one week. How to get rid of excess weight is a long process and requires maximum liability. Notice the result can be at least a month of training.

Way classes

Training can be targeted, i.e. aimed at solving the problem areas, the hips, the legs, the priests, and restorative. Instruction will be most effective if you determine which areas need to be strengthened and extended. To control the results, take pictures before the start of the training, and repeat it every month. In the pictures it is easier to track changes that occur in the image. We offer exercises for different muscle groups. Select the appropriate options, and create an individual training program.

For the hips and buttocks

The area priests are, for most girls the most problematic. Fat as luck would have it, accumulate it below the belt. The reason for this is that women's physiology. Body girls are "programmed" to deposits of fat in the abdominal area, thighs and the buttocks, because this creates favorable conditions for the realization of reproductive functions. To achieve the reduction of volume in the bottom effectively help:

• Mahi. For the implementation of the exercise standing up or lying down. In the upright position, you must have your hands for support. For the first time, right foot taps back, then left. If you are working in the horizontal plane, must lie on your side and lift the leg. The exercise you will need 20 times for each leg.
• Attacks. Stand up straight, dumbbells in hand, take a step forward and at the same time doing sit-UPS. As soon as the thigh will be parallel to the floor, back to IE. Do 2-3 sets of 10-fold.
• Squats. Exercise has many variations. For starters, the main traditional technique. Become directly, the distance between the legs 40-50 cm, hands folded in the castle. Begin the squat, averting the pelvis back, back, maintain a straight line. A deep squat is not necessary to stop and start movement in the opposite direction when the thigh will be parallel with the ground surface.

For the back

Our picture is largely dependent on the posture. Have a full and people after 40 years, the spine is a serious burden, and the muscles are not able to maintain it under pressure. It is therefore very important to strengthen the muscles of the back. If you want to do this, use the following exercises:

• Mill. Become straight, feet placed wider than shoulder line, hands bred to the sides. You will need to bend forward, back straight, and perform Mahi hands, alternately touching on sex. The optimal amount – 20 repetitions.
• Almost somersaults. Lie on your back, legs are pressed into the stomach, and them with his hands, head tilting forward. Classified in this position, we started to roll forward and back. Do 2 sets of 10-15 reps.
• In the shopping cart. Lie on the belly, legs bent at the knees, the hands hold ankle. On the inhale lift the chest and hips from the ground, determine the position and relax. Repeat 10-15 times.
• Snake. Lie on your belly, legs together stretched, the focus on the socks. Assign the hands to the back, connect them to the castle and raise the chest as high as possible, a look directed at the ceiling. Perform the exercise 10 times.

By following these simple movements, which can significantly improve the situation for the back, to correct posture, to prevent the development of osteoporosis and degenerative disk disease. The easy and convenient option for back training is training on the ball. Conducting exercises on the ball can also strengthen the back muscles and other muscles groups.

Press

These exercises can be included in a comprehensive training or run separately in the morning and in the evening.

• Stripe. Estimates suggest that this is one of the best static exercises that would increase the General muscle tone. It is to be taken, the position of the push-up position, then bend your arms and lean on the forearm. The whole body must be tense and represent a solid line. Stand in this position 4 times in 1 minute.
• Twisting. Lie on the floor, feet lift hill and record. Hands behind the head. Inhale, as you exhale lift upper body and extend your chest to the knees. Perform 3-4 sets of 10-12 reps. Twisting there is a direct, oblique, and vice versa.

• A pair of scissors. Lie on the floor, lift the legs up at 30 degrees and run the transition, which is reminiscent of the movement of the scissors. Half a minute the left leg across the right, the other half a minute the opposite.

For the arms and shoulders

After 50 years, as well as sudden weight loss the skin, hands and forearms strong droops. Gives elasticity and muscle tone, perform the following tasks:

• The Push-UPS. Lie on your stomach, focus on the palms of the hands and socks. Bend the opposite knee 20 times. If for the first time get less, don't worry. Every time you get bigger and better.
• Breeding hands to the side. The exercise is performed with dumbbells. Become directly, in each hand a dumbbell. Breath and planted his hands on the side, so that they become parallel to the floor. Aim to perform 30 reps in 2-3 sets.
• The Pull-UPS. Motion carried on the crossbar. You need to grab a horizontal bar, so that the distance between the palm is 25-30 cm, with a force of arms pull the body up so the chin was above the crossbar. The minimum number of repetitions to 10-fold.

It is important to understand, as is the need for effective training. A good option – not more than one hour, but 30 minutes is not enough. Before beginning the course weight loss you should consult your doctor and a professional trainer. They will help you select a effective and safe training program.

Weight loss requires concentration and a responsible approach. It is important to have a strong incentive not to leave a training session, eat right and drop bad habits. Following the basic rules of training at home or in the gym, you'll be able to get rid of the extra pounds to get a slim figure and self-confidence. Good luck!