Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that after having thrown 10-12 kg, they will look much better.Others cannot restore order in their personal life and affirm that excess weight is guilty.
Thirds (we are talking about ladies) are described, they dream of the sun, the sea and, of course, the bikini.And also, on new and elegant clothes in which the spending of funds for now makes sense.How to lose weight safely and keep it normal?We will talk about this.
Where does excess weight come from?
Different people gathered in our way, and each of them has different answers to this question.Most of the people we talk to, think that excess weight is hereditary and, greeting this problem with one hand, do nothing to change anything."My grandmother was complete, my mother is complete and I will be like this."I have to comply with such expressions in the forums.
But extra pounds are really transmitted to the inheritance of the parents?No. If this is not connected with any disease (it cannot do without visiting a doctor), then reason lies in the wrong lifestyle and nutrition (this is because of personal experience).As they say, no one has canceled the law of physics: energy consumption must be spent, but if it is not consumed, then "in reserve" is postponed.Usually, in the stomach, hips and buttocks.
What weight is considered normal?
If the physicist and individuality of the body do not take into account, then the perfect weight can be calculated by a simple formula.The men of their height (in centimeters) must take 100 and multiply the resulting figure by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. Then, the weight rate for its growth is 77 kg.
Women can calculate their weight according to a similar formula, only a place of 0.9 must be multiplied by 0.85.
The normal weight (not perfect) can be calculated if it takes 100 of growth.
How to lose weight: proven forms in your own experience
If you think we will now say what the most effective diet is, then none of that will happen.We will tell you which are the best exercises for weight loss.
Deep squatillas with your own weight
This is an excellent exercise that is suitable for home loss.With it, you can solve the main muscles, among which a large gluteus muscle and quadriceps.This does not mean that this is the simplest exercise, since a person whose weight is 100-120 kg will be very difficult to sit.
IMPORTANT: If you cannot make deep squats, do not mock yourself.To start, make a semi -squat floor.
As for the number of squats, 3-4 approaches 20 times enough.
The number of burned calories depends on the weight, on average is burned for a 1 kcal squat.
Balance to kneel
This load will help you get rid of 7-8 kcal when you make 50 waves.But!You will work well the medium and large gluteus muscle, as well as the scope of the abdominal muscle.
There is nothing complicated in the performance of this exercise that burns the fat effectively.You must stop on all fours, stretch your back and raise your left and right leg vigorously.
Body tilpers
Another faster way to lose weight is to include in its set of exercises for weight loss by tilting the body.They can be done independently of their weight.Exercise is a bit boring, but what you need for music.Then, first, make the inclinations, trying to take the palms of Las Palmas to the floor.Not working?Then try to reach the knees only.Then you must make the lateral muscles work, so the slopes of the "striker" alternate with the slopes "on one side".
There is information about the network that if you make the body inclinations at least 40 times in different directions every day, then in a month you can see the result in the mirror.
Bicycle
If you need to solve the press muscles, the exercise of the bicycle will help you with this.Lying on the floor you need to lift your legs and "pedal."For the result to be visible faster, the exercise can be diversified by adding "twist."To do this, you must lift your leg and opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, the spine will be stretched and relaxed and will actively burn calories.Put the shoulder width of the feet and jump, making cotton in the air.
Running in place
To restore 5-6 kg, it is not necessary to run out with great training in gyms, excess fat can be left at home.Running in place is a beautiful alternative to running tapes.When you participate in 20 minutes 4-6 times a week, you will soon notice how your body acquires a new shape and your body begins to get used to physical activity.
Note: To be interesting to study, our advice is for you: Buy a step.Then you can count the kilometers "routes" and monitor the calories spent.
Plancho
Another exercise that helps pump the muscles of the back and the whole body, as well as to quickly achieve the desired result: a bar (or a table).Making the bar daily, it will bring the abdominal muscles to the tone (it will become flat) and make the steel of the press.
This does not mean that physical exercises are the best means to lose weight, because without adequate nutrition it is unlikely that you can actually embody your dream.
If you are interested in simpler and more effective domestic training, you can deal with many online coaches.For women, we would advise classes with Julian Michaels, who developed especially complex exercises, with which he can discard excess weight at home (by the way, there is a good personal experience).
As for men, we were not too lazy and we went through the forums.Many advise Sean Thomson and their madness training program.
If you want not only to lose weight, but also keep the weight, then pay close attention to maintaining a good physical form, resistance, muscle tone and the subcutaneous fat content, monitoring its nutrition.
Adequate nutrition: what you need to know
To the question "What is the estimated weight rate for its growth" and the question "how much I should weigh" is not difficult to answer, and we face this task?Now let's talk about adequate nutrition.The first function of the PP is to provide energy to the body;The second is the provision of the body with nutrients, among which mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins that help strengthen the immune system.
Proper nutrition also implies moderation in food (it should not eat excessively, but should not stop eating) and a variety of food.
Adhered to the PP, it does not force you to eat what causes disgust.Nutritionists also slowly and carefully advise food.And also, it is better not to fry products, but cooking, baking or steam.If you are a sweet lover, do not reject it, but you have to "cut" a portion.A lot of attention should be paid to the amount of water you use.You need to drink about 2 liters per day.water.They are not considered coffee, tea and juice.
Well, as a gift - bonus: the 10 best losing weight products
- Meat, which is a protein source (for example, chicken).
- Fish.It contains a lot of protein and has few calories.
- Fruit.A very tasty product, but is consumed better before lunch.
- Peanut and Olive Oil.It contains fats that are so necessary for the qualitative functioning of the human body.
- Walnut is a source of valuable Omega.
- Becomon is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity, but increases body resistance to many infectious diseases.
- Group: oatmeal, wheat Sarraceno, fig.If pasta, then only solid varieties.
- Green tea that contains a large amount of vitamin C and antioxidants.
Calorias count is the most effective way to fight overweight
The combination of physical effort + adequate nutrition helps to lose weight very well.But we check another way: the calculation of calories.Do you think this is very exhausting and you don't have enough nerves and time?But not.There are many places that will make you very useful ("my healthy diet," for example).There are already specially designed tables and completed calculations.You will need to do the weight of the food you eat.The other system will do everything else for you.