Did you think why many men and women want to lose weight?There is reason for this.Some people agree that by throwing 10-12 kg, they will look much better.Others cannot restore order in their personal lives and claim that excess weight is guilty.
Third (we are talking about ladies) are described, they dream of the sun, sea and, of course, bikini.And also - for new and stylish clothes, on which there is no point in spending funds for now.How to lose weight safely and keep it normal?We will talk about it.
Where does the overweight come from?
Different people met on our way, and each of them has different answers to this question.Most people we talked to, think that excess weight is hereditary and, shaking this problem with one hand, they do nothing to change anything."My grandmother was full, my mother is complete and I'll be like that" - I have to meet such expressions in the forums.
But have they truly transmitted extra pounds in inheritance by parents?No.If this is not associated with any illness (you cannot do without visiting a doctor), then the reason lies in the lifestyle and the wrong nutrition (this is from personal experience).As they say, no one has canceled the law of physics: energy consumption should be spent, but if not consumed, then "in reserve" is delayed.Usually in the stomach, hips and buttocks.
What weight is considered normal?
If you do not consider the physical and individuality of the body, then the perfect weight can be counted with a simple formula.Men from their height (in centimeters) should take 100 and multiply the resulting figure with nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So the weight rate for your growth is 77 kg.
Women can calculate their weight according to a similar formula, only one place of 0.9 should be multiplied by 0.85.
Normal (not perfect) weight can be calculated if you get 100 out of growth.
How to lose weight: Ways proven in your experience
If you think we now say what more effective diet, then nothing of the kind will happen.We will show you what the best weight loss exercises exist.
Squats deep with its own weight
This is an excellent exercise that is suitable for losing weight at home.With it, you can process the main muscles, among which a large gluteal and quadratic muscle.This is not to say that this is the simplest exercise, as a person whose weight is 100-120 kg will be very difficult to sit.
Important: If deep meetings cannot be carried out, do not make fun of yourself.To get started, perform a half -qua floor.
As for the number of meetings, 3-4 approach 20 times sufficient.
The number of calories burned depends on the weight, on average burned for a 1 kcal collection.
Swinging to kneel
Such loading will help you get rid of 7-8 kcal when performing 50 waves.But!You will work well the middle and large gluteal muscle as well as the purpose of the abdominal muscles.
There is nothing complicated in performing this exercise that effectively burns fat.You need to stand on all four sides, stretch your back and raise strongly and lower your left and right legs.
Tilpers of the body
Another faster way to lose weight is to include in your set of weight loss exercises by steeping your body.They can be performed regardless of your weight.Exercise is a little boring, but what you need for music.So first, make the trends forward, trying to get your palms to the floor.Doesn't work?Then try to reach only your knees.Then you need to make the lateral muscles work, so the slopes of "forward" alternate with the slopes "on the side".
There is information on the net that if you perform body tilts at least 40 times in different directions daily, then in a month you can see the result in the mirror.
bike
If you need to process the press muscles, exercise bicycles will help you in this.Lying on the floor you need to raise your legs and "pedaling".For the result to be noticeable faster, the exercise can diversify by adding "twist".To do this, you need to alternately raise the opposite leg and elbow.
Cotton
This exercise is suitable for effective weight loss, will stretch and soothe the spinal column and actively burn calories.Place your shoulder width and pour it, making cotton in the air.
Jogging in place
To restore 5-6 kg, it is not necessary to exhaust yourself with severe training in the gym, excess fat can be thrown into the house.Running in the country is a beautiful alternative to routines.When you engage in 20 minutes 4-6 times a week, you will soon notice how your body acquires a new form, and your body begins to get used to physical activity.
Note: To make it interesting to study, our tips are for you - buy a step.So you can count the "traveled" miles and monitor the past calories.
Planck
Another exercise that helps to pump the back muscles and the whole body, as well as to quickly achieve the desired result - a bar (or a board).By performing the bar daily, you will bring the abdominal muscles to tone (it will become flat) and make the press steel.
This is not to say that physical exercise is the best tool for losing weight, because without proper nutrition you are unlikely to be able to embody your dream in reality.
If you are interested in the simplest and most effective training at home, you can deal with many online coaches.For women, we would advise classes with Julian Michaels, who specially developed entire complexes of exercises, with which you can throw excess weight at home (by the way, has good personal experience).
As for the men, we were not very lazy and went through forums.Many advise Sean Thomson and his insanity training program.
If you want not only to lose weight but also keep weight, then pay a lot of attention to maintain good physical shape, durability, muscle tone and subcutaneous fat content, monitoring your food.
Proper food: What do you need to know
To the question "What is the estimated weight level for your growth" and the question "how much should I weigh" is not difficult to answer, and we confronted this task.Now let's talk about the right food.The first function of PP is to provide the body with energy;The second is the insurance 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.
Proper nutrition also means moderation in food (you should not overdo it, but you should not eat) and a variety of foods.
By adhering to PP, do not force yourself to eat what causes disgust.Nutritionists also slowly and carefully advise food.And also, it is best not to fry the products, but to cook, bake or evaporate.If you are a lover of sweets, then do not refuse it, but should "cut" a piece.Many water should be given a lot of water to use.You should drink about 2 liters a day.Coffee, tea and juice are not considered.
Well, as a gift - bonus: 10 best weight loss products
- 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 is best consumed before lunch.
- Peanut and olive oil.Contains fats that are so necessary for the quality functioning of the human body.
- Walnut is a source of valid omega.
- Cheese Cheese is a calcium depot.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity but increases the body's resistance to many infectious diseases.
- Group: oatmeal, buckwheat, fig.If pasta, then only solid varieties.
- Green Teaaj containing a large amount of vitamin C and antioxidants.
Calorie count is the most effective way to fight overweight
Combining physical exercise + proper nutrition helps to lose weight very well.But we checked another way for ourselves - calorie calculation.Do you think this is very tedious and you don't have enough nerves and time?But no.There are many sites that will become very useful to you ("my healthy diet", for example).There are already specially designed tables and completed calculations.You will only need to make the weight of the food you eat.The other system will do everything else for you.