Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that having rejected themselves from 10 to 12 kg, they will look much better.Others cannot restore order in their personal life and affirm that excess weight is guilty.
Third parties (we are talking about ladies) are described, they dream of the sun, the sea and, of course, the bikini.And also - on the new and elegant clothes on which it is useless to spend funds for the moment.How to lose weight safely and keep it normal?We will talk about it.
Where does excess weight come from?
Different people met on our way, and each of them has different answers to this question.Most of the people we talked about with, think that excess weight is hereditary and, waving this problem with one hand, does nothing to change anything."My grandmother was complete, my mother is complete and I will be like that" - I have to meet such expressions on the forums.
But are the extra pounds really transmitted to the heredity of the parents?No.If this is not linked to any disease (you cannot do without visiting a doctor), then the reason lies in bad lifestyle and bad nutrition (this comes from personal experience).As they say, no one has canceled the law of physics: energy consumption must be spent, but if it is not consumed, "in reserve" is postponed.Usually on the stomach, hips and buttocks.
What weight is considered normal?
If you do not take into account the physical and individuality of the body, the perfect weight can be calculated by a simple formula.Men of their size (centimeters) should take 100 and multiply the resulting figure by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. Thus, the weight rate for your 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 you draw 100 from the growth.
How to lose weight: means experienced on your own experience
If you think we will now say what is the most effective diet, nothing like that will happen.We will tell you of the best exercises for weight loss.
Deep squats with its own weight
This is an excellent exercise that is suitable for weight loss at home.With him, you can determine the main muscles, including a large buttock muscle and quadriceps.This does not mean that it is the simplest exercise, because a person whose weight is 100 to 120 kg will be very difficult to sit.
Important: if deep squats cannot be done, do not make fun of yourself.To start, perform semi-squat soil.
As for the number of squats, 3-4 approaches 20 times enough.
The number of calories burned depends on the weight, on average, it is burned for a squat of 1 kcal.
Swing
Such a burden will help you get rid of 7-8 kcal when making 50 waves.But!You will work well with the average and large buttock muscle, as well as the scope of the abdominal muscle.
There is nothing complicated in the performance of this exercise that effectively burns fat.You should hold on four legs, stretch your back and lift vigorously and lower your left and right leg.
Body tilpers
Another fastest way to lose weight is to include in your set of exercises for weight loss tilting the body.They can be done whatever your weight.The exercise is a little boring, but what you need for music.So, first of all, advance the inclinations, trying to put your palms on the ground.Doesn't it work?Then try to reach your knees only.Then you have to operate the lateral muscles, so that the "front" slopes alternate with the slopes "on the side".
There is information on the network only if you carry out the body's inclinations at least 40 times on different directions every day, then in a month, you can see the result in the mirror.
Bike
If you need to determine the press muscles, cycling will help you.Lying on the floor, you should lift your legs and "pedal".In order for the result to be visible more quickly, the exercise can be diversified by adding "torsion".To do this, you must alternately lift the opposite leg and elbow.
Cotton jump
This exercise is suitable for effective weight loss, stretch and soften the spine and actively burn calories.Put your shoulder width to spread and jump, making cotton in the air.
Run in place
In order to reset 5-6 kg, there is no need to exhaust yourself with intense training in gymnasiums, an excess fat can be abandoned at home.Running is a nice alternative to treadmills.When you are engaged in 20 minutes 4 to 6 times a week, you will very soon notice how your body acquires a new form, and your body is starting to get used to physical activity.
Note: To make the study of interest, our advice is for you - buy a step.Thus, you can count the "touring" kilometers and monitor past calories.
Planck
Another exercise that helps to pump the muscles of the whole back and body, as well as to quickly carry out the desired result - a bar (or a board).By performing the bar daily, you will bring the abdominal muscles of the tone (it will become flat) and make the steel press.
This does not mean that physical exercises are the best ways to lose weight, because without appropriate nutrition, it is unlikely that you can embody your dream in reality.
If you are interested in the simplest and most efficient home training, you can deal with many online coaches.For women, we recommend lessons with Julian Michaels, who has specially developed whole complexes of exercises, with whom you can get excess weight at home (by the way, there is good personal experience).
As for men, we were not too lazy and crossed the forums.Many advise Sean Thomson and its mental alienation training program.
If you want not only to lose weight, but also to keep the weight, then pay a lot of attention to the maintenance of a good physical shape, endurance, muscle tone and subcutaneous fat content, monitoring your nutrition.
Appropriate nutrition: what you need to know
To the question "what is the estimated weight rate for your growth" and the question "how much should I weigh" is not difficult to answer, and we have faced this task.Now let's talk about good nutrition.The first function of the PP is to provide energy to the body;The second is the supply of the body with nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins that will help strengthen the immune system.
Good nutrition also involves food moderation (you shouldn't eat too much, but you shouldn't eat yet) and a variety of food.
Adhering to the PP, do not force yourself to eat what causes disgust.Nutritionists also slowly and carefully advise food.And also, it is better not to fry the products, but cook, cook or steam.If you are a candy lover, do not refuse it, but you need to "cut" a game.Great attention should be paid to the amount of water you use.You should drink about 2 liters per day.water.Coffee, tea and juice are not taken into account.
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- Meat, which is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has few calories.
- Fruits.A very tasty product, but it is better consumed before lunch.
- Peanut and olive oil.Contains fats which are so necessary for the qualitative functioning of the human body.
- Walnut is a precious omega source.
- Cottage cheese is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity, but increases body resistance to many infectious diseases.
- Group: oats, buckwheat, fig.If the pasta, then only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calorie counting is the most effective way to fight overweight
The combination of physical effort + good nutrition helps to lose weight very well.But we have verified another way on ourselves - the calculation of calories.Do you think it's very tiring and you don't have enough nerves and time?But not.There are many sites that will become very useful for you ("My healthy diet", for example).There are already specially designed tables and completed calculations.You will need to do only the weight of the food you eat.The other system will do everything else for you.