Did you think why a lot of men and women want to lose weight?There are reasons for that.Some agree that he will throw 10-12 kg, they will look much better.Others cannot return the order in their personal life and claim that excess weight is guilty.
Thirds (we are talking about ladies) are exposed, dreaming the sun, the sea and, of course, bikini.And also - about the new and elegant clothing where there is no point in spending funds for now.How to safely lose weight and keep it normal?We'll talk about this.
Where does excess weight come from?
Different people met on the way, and each of them has different answers to this question.Most people we talked with, think that redundant weight is hereditary and, waving this problem hand, does nothing to change anything."My grandmother was complete, my mother was over, and I will be like that" - I have to meet such expressions on forums.
But are additional pounds really transfer to the heroity of parents?No.If this is not associated with any disease (you can't do without visiting a doctor), then the reason lies in the wrong lifestyle and nutrition (this is from personal experience).As they say, no one has canceled the law of physics: energy consumption should be spent, but if it is not spent, then "in the reservation" delayed.Usually on the stomach, hips and buttocks.
Which weight is considered normal?
If you do not take into account the physics and individuality of the body, the perfect weight can be calculated with a simple formula.Men from their height (in centimeters) should take 100 and multiply the resulting picture for nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So, the rate of weight for your growth is 77 kg.
Women can calculate their weight according to a similar formula, only the location 0.9 must be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you take 100 from growth.
How to Lose Weight: Proven ways of your own experience
If you think we will now say what the most efficient diet, then nothing like that will happen.We will tell you what the best weight loss exercises exist.
Deep squats with their own weight
This is an excellent exercise that is suitable for weight loss at home.With her you can practice the main muscles well, including a big gluteal muscle and quadriceps.This does not mean that this is the simplest exercise, because a person whose weight is 100-120 kg will be very difficult to sit.
IMPORTANT: If deep squats cannot be performed, not mocking yourself.To get started, take the semi -swat floor.
As for the number of squats, 3-4 accesses sufficiently 20 times.
The number of burnt calories depends on the weight, the average was burned for one Čučje 1 kcal.
You swing to kneel
Such charges will help you get rid of 7-8 kcal when performing 50 waves.But!You will do the middle and large muscle gluteal muscle, as well as the scope of the abdominal muscle.
There is nothing complicated in performing this exercise that effectively burns fat.You have to stand on all four, stretch your back and raise and lower your left and right legs.
Tilpers body
Another fastest way to weight loss is to include in your set of weight loss exercises, tilting your body.I can get carried out regardless of your weight.Exercise is a little boring, but what you need for music.So first make a preference forward, trying to get palms on the floor.Doesn't work?Then try to get to your knees.Then you need to make side muscles, so the slopes "forward" alternately with the slopes "aside".
There is information about the network that if you perform the body slope at least 40 times every day on different directions, then you can see the result in the mirror in the month.
Bicycle
If you need to do the print muscles, the bicycle exercise will help you with that.Lying on the floor, you need to lift your legs and "pedal."As a result that it is visible faster, the exercise can be diverse by adding "twisting".To do this, you must alternately lift your leg and opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, will stretch and relax the spinal column and active calorie ignition.Put your legs of the shoulder width and jump, making cotton in the air.
Running in place
To reset 5-6 kg, it is not necessary to exhaust heavy training in the gyms, excess fat can be lowered at home.Running in place is a beautiful alternative for tracksuits.When you deal with 20 minutes 4-6 times a week, you will very quickly notice how your body acquires a new form, and your body starts to get used to physical activity.
Note: To make it interesting for learning, our advice is to you - Buy a step.So, you can count "traveled" miles and follow the calories that have been consumed.
Planck
Another exercise that helps pump the back of the back and whole body as well as quickly achieve the desired result - bar (or plank).Performing the bar a day, you will bring the abdominal muscles in the tone (it will become flat) and make a steel for printing.
This does not mean that physical exercises are the best means of loss of weight, because without proper nutrition, you will probably not be able to embody your dream in reality.
If you are interested in the simplest and most efficient home training, you can deal with many coaches online.For women, we would advise classes with Julian Michaels, who particularly developed the entire complexes of exercises, with whom you can expel excess weight at home (by the way, there is a good personal experience).
As for men, we weren't too lazy and we passed forums.Many advise Sean Thomson and his insanity training program.
If you want not only to lose weight, but hold your weight, then pay a lot of attention to maintaining good physical form, endurance, muscle tons and subcutaneous fat content, monitoring your diet.
Proper nutrition: what you need to know
When asked "What is the estimated rate of weight for your growth" and the question "How much I should apply" is not difficult to answer, and we have dealt with that task.Now let's talk about proper nutrition.The first function of PP is to provide the body with energy;The second is to provide bodies with nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins to help strengthen the immune system.
Proper nutrition also implies moderation in food (you should not overeat, but you should not be eating) and various foods.
Adhering to PP, don't force yourself to eat what causes disgust.Nutritionists also advise slowly and carefully chew food.And also, you don't better fry the products, but cook, stove or money.If you are a lover of candy, don't refuse it, but you have to "reduce" the portion.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 taken into account.
Well, as a gift - bonus: Top 10 best weight loss products
- Meat that is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has little calories.
- Fruits.Very delicious product, but the best is consumed before lunch.
- Peanuts and olive oil.It contains fats that are so necessary for the qualitative functioning of the human body.
- Walnut is a source of valuable omega.
- The cottage is a calcium warehouse.
- Vegetables: cabbage, carrot, garlic.
- Honey, which not only strengthens immunity, but increases the resistance of the body to many infectious diseases.
- Group: Oatmeal, buckwheat, fig.If it is pasta, then only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calories count is the most effective way to combat excessive weight
The combination of physical voltage + proper diet helps with a pier greens very well.But we checked another way of yourself - Calorie calculation.Do you think this is very hard and you don't have enough nerves and time?But not.There are many sites that will be very useful to you ("My healthy diet", for example. There are already specially designed tables and finished calculations. You will need to do only the weight of the food you eat. Another system will do everything else for you.