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