Do you think so many men and women want to lose weight?There is a reason for this.Some agree that if 10-12 kg is thrown away, they will look much better.Others cannot restore order in their personal lives and claim that overweight is guilty.
The third (we are talking about ladies) outlines, the sun, the sea and of course Bikini dream.And even new and elegant clothes that make no sense for funds.How can you lose weight safely and keep it normal?That's what we're talking about.
Where does the overweight come from?
Different people met on the road, and each of them has different answers to this question.Most people we talk to think are excessive weight hereditary, and waving with his hand does not make this problem anything to change anything."My grandmother was complete, my mother will be complete, and I will be like that" - I have to answer such terms in the forums.
But is the extra pounds to parents for inheritance?Not.If this is not related to any disease (you can't do it without visiting a doctor), the reason is in poor lifestyle and nutrition (this comes from personal experience).As they say, no one has deleted the law of physics: energy consumption must be spent, but if it is not consumed, it will be postponed in the "reserve".Usually on the stomach, hips and bottoms.
What weight is they considered normal?
If you do not take into account the body and individuality of the body, the perfect weight can be calculated with a simple formula.Men from their height (centimeters) should take 100 and multiply the diagram to nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So the weight of the growth is 77 kg.
Women can calculate their weight according to a similar formula, with only 0.9 space multiplied by 0.85.
Normal weight (not perfect) is predictable if you buy 100 from growth.
How to lose weight: proven ways for your own experience
If you think we'll tell you what's the most effective diet now, then nothing will happen.We'll tell you what's the best practice for losing weight.
Deep squat with your own weight
This is an excellent exercise that is suitable for weight loss at home.This can work well with the main muscles, including a large muscle and quadruple.This does not mean that this is the simplest practice, as a person with a weight of 100-120 kg will be very difficult to sit down.
IMPORTANT: If the deep squat cannot be done, do not mock.To start, do a half quet floor.
As for the squat number, the 3-4 is close to 20 times.
The burnt calorie number depends on the weight, on average it burns with a 1 kcal squat.
Flutter on your knees
Such charging helps to get rid of 7-8 kcal when you make 50 waves.But!It will work well in the middle and large muscle muscles and the scope of the abdominal muscle.
There is nothing complicated in fulfilling this practice that effectively burns fat.At the fourth, you have to stand, stretch out your back and lift your left and right legs vigorously and lower your left and right legs.
The tattilers of the body
Another fastest way to lose weight is to include your body weight practical set.Can be done regardless of weight.The exercise is a bit boring, but what you need for music.So first put the tendencies forward and try to get your palms to the floor.It doesn't work?Then try to get to your knees.You should then operate the side muscles to operate, so the "flow" slopes alternate with the "side" slopes.
There is information about the network that if you make your body decisions at least 40 times in different directions, you can see the result in the mirror within one month.
Bicycle
If you need to develop the press muscles, cycling practice will help.Lying on the floor, you should raise your leg and "pedal".In order to make the result faster, the exercise can be diversified by adding "twist".To do this, you need to raise your leg and the opposite elbow alternately.
Cotton jump
This exercise is suitable for effective weight loss, stretches and relaxes the spinal column and actively burns calories.Place your leg on the width of the shoulder and jump, make a cotton in the air.
Run in place
To restore 5-6 kg, you do not need to exhaust yourself with difficult workouts in the gyms, and excess fats can be dropped at home.Running locally is a beautiful alternative to treadmills.If you take part 4-6 times a week in 20 minutes, you will soon notice that your body will get a new shape and your body gets used to exercise.
Note: To make learning interesting, our advice for you - buy a step.So you can count the "traveled" kilometer and monitor the calories you have spent.
Planck
Another exercise that promotes pumping the muscles of the back and whole body and quickly achieve the desired result - a bar (or a table).By performing the rod daily, it makes the abdominal muscles in the sound (which will be flat) and the press makes steel.
This does not mean that physical exercises are the best tools for losing weight, because without proper nutrition you are unlikely to embody your dream into reality.
If you are interested in the simplest and most effective home training, you can deal with many coaches online.We would advise women to the classes with Julian Michaels, who specifically developed a complete complex of exercises to throw away the overweight at home (otherwise they have good personal experience).
As far as men are concerned, we were not too lazy and we went through the forums.Many advise Sean Thomson and the crazy training program.
If you not only want to lose weight, but keep the weight, pay great attention to maintaining the content of good physical shape, perseverance, muscle tone and subcutaneous fat, and monitoring nutrition.
Proper nutrition: what you need to know
The question of "What is the estimated weight of growth" and the "how much we need to measure" is not difficult to answer, and we dealt with this task.Now let's talk about the right nutrition.The first function of the PP is to provide the body energy;The second is to ensure the body with nutrients, including minerals, proteins, fats and carbohydrates.In addition, the body is unable to do without vitamins that promote strengthening the immune system.
Proper nutrition also means that the moderation of food (not to go beyond, but not eat) and various foods.
Adhesive to PP should not force yourself to eat, which causes disgust.Nutritionists chew the food slowly and carefully.And it is better not to cook the products, but to cook, bake or steam.If you are a sweetness lover, do not deny it, but you have to cut a portion.Special attention should be paid to how much water you use.Approx.You have to drink 2 liters.water.Coffee, tea and juice do not take into account.
Well, as a gift - Bonus: The 10 best products for weight loss
- Meat, which is a source of protein (such as chicken).
- Fish.It contains a large amount of protein and has little calories.
- Fruits.It is a very delicious product, but it is best consumed before lunch.
- Peanut and olive oil.It contains fats that are so necessary for qualitative functioning of the human body.
- The walnut is a valuable omega source.
- The cottage cheese on the calcium warehouse.
- Vegetables: cabbage, carrot, garlic.
- Honey, which not only strengthens immunity but also increases the body's resistance to many infectious diseases.
- Group: oatmeal, buckwheat, illustration, if dough, it is only solid varieties.
- Green tea containing large amounts of vitamin C and antioxidants.
Calorie counting is the most effective way to overcome overweight
The combination of physical effort + proper nutrition helps you lose weight.But we checked ourselves another way - calculating the calorie.Do you think this is very tiring and you don't have enough nerves and time?But not.There are many sites that will be very useful to you (such as my "healthy diet").There are already specially designed tables and completed calculations.You only need to prepare the weight of the meal food.The other system will do everything for you.