Did you think why many men and women want to lose weight?There are reasons for that.Some people agree that having thrown 10-12 pounds, they will look much better.Others cannot restore order in their personal lives and claim that overweight is guilty.
Thirds (we talk about ladies) are described, dreaming of the sun, the sea and, of course, the bikini.And also - for new and elegant clothes that make no sense to spend money for now.How to lose weight safely and keep it normal?We'll 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 of the people we talked about believe that overweight is hereditary and, waving in this problem with one hand, does nothing to change anything."My grandmother was full. My mother is complete and I will be like that" - I have to meet such expressions in the forums.
But are the extra pounds really transmitted to heredity by parents?No.If this is not associated with any illness (you cannot do without a doctor), then the reason is in the wrong lifestyle and nutrition (this is from personal experience).As they say, no one has canceled the law of physics: energy consumption must be spent, but if not consumed, then the "reserve" is postponed.Usually in the stomach, hips and buttocks.
What weight is considered normal?
If you do not take into account the body shape and individuality of the body, then the perfect weight can be calculated with a simple formula.Men from their height (in centimeters) should take 100 and multiply the resulting shape 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 type, only a place of 0.9 should be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you get 100 from growth.
How to lose weight: proven ways for your own experience
If you think we will now say what is the most effective diet, then nothing will happen.We will tell you what are the best weight loss exercises.
Deep occupations with his own weight
This is an excellent exercise that is suitable for weight loss at home.With this, you can treat the main muscles well, including a large gluctive muscle and quadriceps.This does not mean that this is the simplest exercise, since a person whose weight is 100-120 kg will be very difficult to sit.
Important: If deep occupations cannot be performed, do not fool yourself.To get started, run a semi -Squat floor.
As for the number of occupations, 3-4 approaches 20 times enough.
The number of burnt calories depends on the weight, on average burns for a 1 kcal occupation.
Look at the kneeling
This charging will help you get rid of 7-8 kcal when performing 50 waves.But!You will deal well with the medium and large glicus muscle as well as the abdominal muscle field.
There is nothing complicated in the performance of this exercise that burns effective fat.You need to stand in all four, stretch your back and lift up and lower the left and right foot.
Tilpers of the body
Another fastest way to lose weight is to include all your exercises for weight loss leaning.They can be executed independently of your weight.Exercise is a bit boring, but what you need for music.So first, sloping forward, trying to get your palms on the floor.Doesn't work?Then try to get to the knees only.Then you need to make the side muscles work, so the slopes of "forward" alternate with the slopes "on the side".
There is information about the network that if you perform the body slopes at least 40 times in different directions each day, then in a month you can see the result in the mirror.
Bike
If you need to edit the type muscles of the type, the bike exercise will help you with it.Lying on the floor you need to lift your feet and "pedal".In order for the result to be visible faster, the exercise can be differentiated by the addition of "twist".To do this, you must lift the foot and the opposite elbow alternately.
Cotton jump
This exercise is suitable for effective weight loss, stretch and relax the spine and burned the calories actively.Put your feet shoulder width and jump, making cotton in the air.
Runs in place of
In order to restore 5-6 kg, it is not necessary to exhaust yourself with heavy training in gyms, excess fat can fall home.Performing in place is a beautiful alternative to the corridors.When it deals with 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 advice is for you - buy one step.So you can measure the "sorted" kilometers and track the calories spent.
Plump
Another exercise that helps to pump the back muscles of the back and the whole body, as well as to quickly achieve the desired effect - a rod (or a board).By performing the bar daily, you will bring the abdominal muscles to tone (it will be flat) and make the type of type.
This does not mean that physical exercises are the best means of weight loss, because without proper nutrition it is unlikely to be able to integrate your dream in reality.
If you are interested in simpler and more effective home training, you can face many internet coaches.For women, we will advise courses with Julian Michaels, who have developed special exercises specially developed, with which you can throw away the overweight at home (incidentally, there is good personal experience).
As for men, we were not too lazy and we went through the forums.Many advise Sean Thomson and the insanity training program.
If you want not only to lose weight, but also to keep the weight, then pay close attention to the maintenance of good natural shape, endurance, muscle tone and subcutaneous fat content, monitoring your diet.
Proper nutrition: What do 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 have this project.Now let's talk about proper nutrition.The first function of PP is to provide the body with energy.The second is the supply of the body with nutrients, including minerals, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins to help enhance the immune system.
Proper nutrition also implies moderation in foods (you should not overcome, but you should not eat) and a variety of foods.
Be careful in PP, don't force yourself to eat whatever is disgusted.Nutritionists also advise food slowly and carefully.And it is also best not to fry products, but to cook, to bake or to have steam.If you are a sweet lover then do not deny it, but you have to "cut" a place.Long attention should be paid to how much water you use.You have to drink about 2 liters a day.water.Coffee, tea and juice are not examined.
Well, as a gift - bonus: top 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 low calories.
- Fruit.A very tasty product, but is better consumed before lunch.
- Pistachio and olive oil.It contains fats that are so essential for the quality function of the human body.
- Walnut is a source of precious omega.
- Cottage cheese is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only enhances immunity but increases body resistance to many infectious diseases.
- Group: Oatmeal, buckwheat, fig. If pasta, then only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calorie measurement is the most effective way to fight overweight
The combination of physical exercise + proper nutrition helps to lose weight very well.But we checked another way to ourselves - the calculation of calories.Do you think this is very tiring and you don't have enough nerves and time?But no.There are many locations that will become very useful for you ("my healthy diet", for example).There are already specially designed tables and comprehensive calculations.You will only need to do the weight of the food you eat.The other system will do everything for you.