Do you think why so many men and women want to lose weight?There's a reason for this.Some people agree that they have been removed 10-12 kg, they will look better.Others cannot restore orders in their personal lives and claim that overweight is guilty.
Third (we talk about women) are outlined, they dream of the sun, the sea, and, of course, bikini.Also - about new and stylish clothes where there is no point in spending funds at this time.How to lose weight safely and hold it?We'll talk about this.
Where is the overweight?
Different people meet on our journey, and each has a different answer to this question.Most people we speak, think that overweight is offspring and, waving this problem by hand, doing nothing to change anything."My grandma is over, my mom is done, and I'll be like that" - I have to meet the expression on the forum.
But what is the extra pounds really sent to the descendants of the parents?No.If this is not related to any disease (you cannot do it without visiting a doctor), then the reason lies in the wrong lifestyle and nutrition (this is from a personal experience).As they say, no one has canceled physics: energy consumption needs to be spent, but if it is not eaten, then "in storage" is postponed.Usually in the stomach, hips and buttocks.
How much weight is considered normal?
If you do not take into account the physical and personality of the body, then the perfect weight can be calculated with a simple formula.Men from their height (in centimeters) need to take 100 and breed the numbers produced by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So, the weight for your growth is 77 kg.
Women can calculate their weight according to the same formula, only 0.9 must be multiplied by 0.85.
Normal (imperfect) weight can be calculated if you take 100 from growth.
How to lose weight: The path is proven about your own experience
If you think we are now saying what the most effective diet is, then nothing will happen.We will tell you the best exercise for weight loss.
Squats in with his own weight
This is an excellent exercise that is perfect for weight loss at home.Thus, you can work on the main muscles, including large gluteal muscles and quadriceps.This is not to say that this is the simplest exercise, because someone weighs 100-120 kg will be very difficult to sit down.
IMPORTANT: If the squats are not possible, do not mock yourself.To get started, do the floor half.
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 1 kcal jungle.
Swing to kneel
Such a filling will help you get rid of 7-8 kcal while doing 50 waves.But!You will work well the middle and large gluteal muscles, as well as the scope of the abdominal muscles.
There is nothing complicated in the performance of this exercise that burns fat effectively.You need to stand on top of all four, stretch your back and raise it hard and lower your left and right legs.
Body tilpers
Another fastest way to lose weight is to put in your training set to lose weight.They can be done regardless of your weight.This exercise is a bit boring, but what you need for music.So, first, make a tendency forward, try to get your palms to the floor.It doesn't work?Then try to reach the knee only.Then you need to make the side muscles function, so the slopes "forward" alternating with the "slope to the side".
There is information on the network that if you do the body tilt at least 40 times in different directions daily, then in a month you can see the results in the mirror.
Bicycle
If you need to work on a newspaper muscle, bike exercise will help you with this.Lying on the floor you need to raise your feet and "pedal".As a result, it can be seen faster, this exercise can be diversified by adding "rotating".To do this, you need to raise the opposite feet and elbows.
The cotton jump
This exercise is ideal for effective weight loss, will stretch and relieve spinal columns and actively burn calories.Place your shoulder width and jump, making cotton in the air.
Run in place
To reset 5-6 kg, there is no need to get rid of heavy training in the gym, excess fat can be dropped at home.Running in place is a beautiful alternative to treadmill.When it comes to 20 minutes 4-6 times a week, you will immediately see how your body is acquired, and your body starts to get used to physical activity.
Note: To make it interesting to learn, our advice is for you - buy steps.So you can count the kilometers "travel" and monitor the calories you spend.
Planck
Other exercises that help pump muscles - back and whole body, and quickly achieve the desired result - the bar (or board).Doing the bar every day, you will bring the stomach muscles into the tone (it will be flat) and make the newspaper steel.
This is not to say that physical training is the best way to lose weight, because without proper nutrition, you cannot create your dreams into reality.
If you are interested in the easiest and most effective home training, you can deal with many online coaches.For women, we will advise the class with Julian Michaels, which specifically develops the entire training complex, where you can waste excess weight at home (in the way, there is a good personal experience).
For men, we are not too lazy and go through the forum.Many advise Sean Thomson and his frenzy training program.
If you want to not only lose weight, but also hold weight, then pay a lot of attention to maintain good physical form, endurance, muscle tone and subcutaneous fat content, monitor your diet.
Proper nutrition: What do you need to know
To the question "What is the weight loss rate for your growth" and the "how much I should mention" is not difficult to answer, and we address this task.Now let's talk about proper nutrition.The first function of PP is to provide the body with energy;The second is the preparation of the body with nutrients, including elements of minerals, proteins, fats and carbohydrates.In addition, the body cannot be done without vitamins that will help strengthen the immune system.
Proper nutrition also implies simplicity in foods (you can't eat too much, but you can't eat) and a variety of foods.
Obey PP, don't force yourself to eat what causes disgust.Nutritionists also advise slowly and chew the food carefully.Also, it is best not to fry the product, but for cooking, baking or steam.If you are a lover of sugar, then don't reject it, but you need to "cut" part.Much attention should be paid to how much water you use.You need to drink about 2 liters a day.water.Coffee, tea and juice are not considered.
Well, as a gift - Bonus: 10 best products for weight loss
- Meat, which is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has several calories.
- Fruits.The product is very tasty, but it is best used before lunch.
- Peanuts and olive oil.Contains much needed fat for the qualitative function of the human body.
- Walnut is a valuable source of omega.
- Cottage cheese is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity, but increases the body's resistance to many infectious diseases.
- Group: oatmeal, buckwheat, diagram if pasta, then only a solid type.
- Green tea contains large amounts of vitamin C and antioxidants.
Calorie calculation is the most effective way to fight overweight
The proper combination of physical nutrition + proper nutrition helps to lose weight well.But we check other ways to ourselves - calculating calories.Do you think this is so tiring and you don't have enough nerves and time?But no.There are many websites that will be very useful to you ("my healthy diet", for example).There are specially designed tables and complete calculations.You just need to make the weight of the food you eat.Other systems will do everything else for you.