Welcome, dear readers. Today we are talking about a serious problem, the importance of both women and men, or about overweight and fast way to deal with it. Fat not only spoils the figure, it affects your health, affects the internal organs, leading to premature aging, endocrine disorders and other irreversible phenomena. To bring the body in order to help a set of exercises for weight loss. It is important to understand how to properly train to achieve a quick result and tightening the entire body.
Before embarking on the fitness center and perform daily physical exercises, it is necessary to understand the peculiarities of the process of losing weight. The secret of success lies in the harmonious combination of diet, weight control and exercise.
It is important to learn to eat right, because there is no one exercise will not help you lose weight if you continue to eat high-calorie foods. The menu boys and girls, who want to lose weight and make body slim and 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.
Combine protein necessary fiber contained in vegetables and complex carbohydrates (cereals, pasta durum). The optimal ratio of proteins, 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 is excluded from the diet:
It is important to check the cooking method. Fried food is harmful. If you need something to cook in the pan, use olive oil, but it is better to give preference to such thermal methods of food processing, such as steaming, baking, stewing, boiling. Learn to count calories. You need to consume less calories than the body consumes. Enough to standard each day is the amount of 1200-1500 kcal. It is important to eat a fractional, but in small portions. Don't let feelings of hunger, so you can increase the risk of failure.
Get rid of the extra pounds, drooping belly and sides in the short term, it is necessary to maintain the body's fluid balance. The daily amount of fluid is 2 litres. Drink clean water without gas, green tea, herbal teas. Coffee, cocoa and other caloric beverages should be abandoned.
The newcomer, who was wont to sit at home and be in a bun, before you can learn the techniques and performing the exercises, it is necessary to delve into the details of the training. Rules to carry out training for beginners, at home or in the gym is quite simple:
The tea table, which is the schedule of classes. It is not necessary to practice every day. Let the muscles rest and recovery, when the muscle tissue. The perfect solution – workout through the day. It is important that we set ourselves unattainable goals, for example lose weight in a week. Get rid of excess weight is a long process and requires great commitment. Note that the result can be at least a month of training.
The training can be directed, i.e. the purpose is to fix the problem areas — waist, legs, priest, and restorative. The class is most effective if you can determine which areas must be strengthened and new. To control the results, take a photo before the start of the training, and repeat them every month. Pictures are easier to follow 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 of the priest is most girls the most problematic. Fats, as luck would have it, accumulate it below the belt. This is due to the female physiology. Body girls are "programmed" fat deposits in the abdominal area, thighs, and buttocks, because it creates favorable conditions for the realization of reproductive functions. Reduce the volume on the bottom effectively help:
Our image is largely dependent on the posture. Is 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. You can do this, do the following exercises:
By following these simple movements, can significantly improve the condition of the back, to correct posture, prevent the development of osteoporosis and degenerative disc disease. Simple and convenient option for back training is training with the ball. Performing exercises on the ball can also strengthen your back muscles and other muscle groups.
These exercises can be incorporated into a comprehensive training or run separately in the morning and in the evening.
After 50 years, as well as sudden weight loss the skin of the hands and arms vigorously droops. Gives muscle elasticity and tone, perform the following exercises:
It is important to understand, because it takes effective training. A good option – not more than an hour, but 30 minutes is not enough. Before you start the course to weight loss need to consult your doctor and a professional trainer. They will help you choose an effective and safe exercise program.
Weight loss requires focus and responsible approach. It is important that there is a strong incentive to quit a workout, eat right and drop bad habits. The following basic rules for training at home or in the gym, you can get rid of the extra pounds, you can get a slim figure and self-confidence. Good luck!