Welcome, dear readers. Today we talk about a serious problem, relevant for both women and men, namely, overweight and fast way of dealing with it. Fat not only spoils the figure, deteriorating health, affecting the internal organs, leads to premature aging, hormonal disturbances 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 pulling up the whole body.
Before embarking on the gym and performing 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 fat burning and exercise.
It is important to learn to eat right, it's not one workout will not help you lose weight if you continue to eat high-calorie foods. Menu for girls and guys 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.
To combine the protein necessary for 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 seeking to lose weight over a period of 30 days is excluded from the diet:
It is important to review cooking methods. Fried food is considered 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 like steaming, baking, stewing, boiling. Learn to count calories. You must consume fewer calories than you consume the body. Sufficient standard for each day is the volume of 1200-1500 kcal. It is important to eat fractional, but in small portions. Do not allow feelings of hunger, so you will increase the risk of failure.
To get rid of extra pounds, drooping belly and sides in the short term, it is necessary to maintain the water balance in the body. Daily rate of fluid is 2 litres. Drink clean water without gas, green tea, herbal teas. From 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 performing exercises, you need to delve into the specifics of training. Rules of carrying out of 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 not to set ourselves unachievable goals, for example, lose weight in a week. Getting rid of excess weight is a long process and requires maximum commitment. Notice the result can be at least a month of training.
Training can be targeted, i.e. aimed at correcting problem areas of the waist, legs, buttocks, and restorative. Classes will be most effective if you determine which areas require strengthening and swap. To control the results, take a photo before the start of the training, and repeat them every month. In pictures it is easier to track changes that occur to figure. We offer exercises for different muscle groups. Choose the appropriate options to create an individual training program.
Area priests have for most girls the most problematic. Fats as evil, it accumulates below the belt. This is due to women's physiology. Body girls are "programmed" to deposition of fat in the stomach area, thighs and buttocks because so it creates favorable conditions for the realization of reproductive functions. To achieve reduction of volume in the bottom effectively help:
Our figure is largely dependent on posture. In full, as well as people after 40 years, the spine has 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. To do this, complete the following exercises:
By following these simple movements, can significantly improve the condition of the back, to correct posture, to prevent the development of osteoporosis and degenerative disc disease. A simple and convenient option for back training is training on the ball. Performing exercises on the ball can also strengthen the back muscles and other muscle groups.
These exercises can be included in a comprehensive training or run separately in the morning and evening.
After 50 years, as well as the sudden weight loss the skin of the hands and forearms heavily droops. To give the muscles elasticity and tone, perform the following exercises:
It is important to understand as it takes effective training. Good option – not more than an 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 choose an effective and safe training program.
Weight loss requires concentration and responsible approach. It is important to have a powerful incentive not to quit a workout, eat right and drop bad habits. Following the basic rules of training at home or in the gym, you will be able to get rid of extra pounds, to get a slim figure and self-confidence. Good luck!