If everything you do with enviable endurance does not help and still returns excess weight, then the question arises naturally - why do you continue to do that?
If we sit on different diets, the weight is not only not possible, but even more.However, if we sit on the next diet, we expect that a miracle will take place and that excess weight suddenly leaves once!But the reality is that the diets don't help!The problem with the fact that many weight loses that you fight with additional pounds every time you want to find a slim figure instead of looking for a problem and trying to solve it somehow.If the problem had been over the excessive weight, we would have decreased once and for all after we got rid of it.However, this does not happen!Every time after another diet, excess weight returns much more successfully than with it.What is the problem?
The main problem when taking the weight is the problem of hunger.You cannot get ready with the diet because you want to eat something all the time.You cannot think of work, girls, training and all thoughts about a piece of juicy beef.If you cannot distract in any way, you can use special products that suppress your appetite.It can be both herb fees and special products.Don't forget to consult a doctor when choosing!
At the startOn the way to weight loss, they can be accompanied by lethargy, breakdown and sleepiness.These unpleasant processes occur due to hypoglycaemia (reduction in glucose concentration in the blood).This is due to a lack of nutrients.Just wait - the body will soon adapt to new conditions and everything will be normal again.If your condition deteriorates sharply, present a head -too -heading of the diet: eat a small portion of eating or drinking a glass of juice.
Don't be lazy.Many cannot cope with nutrition due to weak motivation to will.Every time the thought penetrates into your head: "Well, I'll take it and eat this piece of cake", you remember your goal.On one side of the scale a beautiful fit on the other side - the "call" of the stomach.Do you agree on the result?Then nothing should stop you.
Don't break the rules.Very frequent concessions and deviations from the regime can “reduce all your efforts in vain. If you need a serious result, you should have a serious attitude to the process.
5 exercises
Your weight loss exercises largely depend on how you choose self -discipline.This is the most important factor for the effectiveness of classes.You should be regular and with a positive attitude, at least three times a week and 40 minutes.You should like the exercises that change you for better.Exercises on weight loss should be perceived with pleasure, they are pleased with pleasure - every trainer will tell you that weight loss, if you do this, gets out of magic.On the contrary, if you perceive home exercises for weight loss as hard work, the results are minimal.
Exercise 1 - squats
Place your feet shoulder width apart, smooth your chest and stretch your hands right in front of you.Keep your head straight, slowly bend your knees and go down.Take the pelvis back.Imagine you are sitting in a chair.Try to keep your back as smooth as possible.Don't bend down.During the exercise, the weight should be on the heels, they should not be torn down from the ground.Make a short stop at the bottom of the amplitude.The buttocks should not fall under the knee level.From the lower position from the bottom of the heels, get out and strain the buttocks.The knees should not go beyond the line of the toes.The movement is slowly emphasized.Try not to completely straighten your knees in the top position and keep them slightly bent.To increase the load, you can use dumbbells.Hold them at the shoulder level or along the legs.Fill 2-3 approaches from 8-16 repetitions.
Exercise 2- food of the legs.
First you have to put a carpet on the floor, an exercise takes place.Go to all fours, take one leg to the side and form an angle of 90 degrees.Guide 15 fluctuations with one leg up.It is better to start with small swings and gradually increase the height of Mach.Repeat the same foot too.Movement helps to tighten the hips.
Exercise 3 - Pressing exercise
The legs are bent on the back on the back, the legs are raised at the knees, the socks look up, their hands behind their heads.Lift the upper back and try to reach our heads onto their knees.We keep our breath for a few seconds and strain the abdominal muscles as far as possible.We slowly return to its original position.On the advance - breathe in.Exhale when descending.We carry out three approaches from 8-20 repetitions.Quiet between approaches: 30-60 seconds.
Exercise 4 - for the lateral muscles of the abdomen
On the back the legs lay on the knees, socks look, hands behind their heads.We lift the upper back and try to reach the left knee with the right elbow.Then we slowly return to its original position.Then we try to reach the right knee with the left elbow.If you do this exercise, you should breathe through your mouth.The ascent is one -aathring.The descent is exhaled.Hold your breath for a few seconds on the summit and strain the abdominal muscles as far as possible.We carry out three approaches of 8-50 repetitions.Rest between repetitions: 30-60 seconds.
Exercise 5 - for legs and posture
We become your back to the wall and slide down until the legs use a right angle with regard to the upper body.In this position you have to keep the body as much as possible, the more, the better.The breath is arbitrary.After that, the legs should burn with fire.The exercise is also comfortable because it can also be done in the office.
Diet with weight loss
All diets are at short notice.And the right nutrition throughout life is simply necessary!A well -trained power supply system helps to deal with constant colds, problems skin, hair loss and excess kilograms.Consider 10 main points of the right performance.
- Don't be lazy to understand your feelings every time.Do you really have to refer or have it been drawn to eat for the company?
- Personally make a power program for yourself. Given your lifestyle, work plan and your training.For example, on the evening of the evening training you must have a bite of protein tiles somewhere at 5 p.m.
- Do not miss any food dishes!Eat a little five times a day - about every three hours.Every meal should have proteins, complex carbohydrates and easily useful fats.Follow the size of the part.It should be your palm of your palm - no longer.
- Don't miss breakfast!The "right" breakfast helps you to lose faster.The morning menu should contain complex carbohydrates, proteins and fats.
- It is very easy to increase fiber consumption - go to whole grain products and add dishes when cooking from Kleie.The advantage is obvious: you will feel more fed for longer, less danger is that you move and the intestine will work better as an example.Replace sophisticated carbohydrates (white bread, rice, pasta from soft flour) with carbohydrates, rich in fiber (grain, whole grain bread, brown rice).
- Choose more dark green, juicy, density, bright, bright and happy products from planterschinen.Set up with vegetable traditional side dishes such as pasta and potatoes.Instead of baking, serve fruit on the table.
- Try to sleep at least eight hours a day.Train more, but alternatively intensive training with rest days so that the tired muscles come to your senses.So that the monotony of fitness - loads for your psyche does not become too stress, try new types of aerobic activities - sports dances, tennis, badminton and bicycle.
- The last meal should be at 6 p.m. to 7 p.m. at the latest.
- There should be enough liquid in the diet.Thick soups are well saturated and advantageous for the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.The soda should be forgotten.
- You have to weigh every day to understand which products you gain weight from and on the contrary you lose weight.Measure your volumes once a week if you start melting before weight.
- You can also arrange a buckwheat or kefir diet once a month with which you can clean the body of the additional toxins and get rid of a few additional pounds.
Tips for training
- When carrying out exercises to reduce weight, remember that the task does not exist in exhausting the body, but it is pleasant to tire it.
- If they started sweating, that's good.If the joint gives pain, this is already too much.
- You have to create comfortable conditions for the implementation of sports exercises for weight loss.I recommend ventilating the room before training.Switch off the mobile phone and exclude other objects that distract attention.It gets better if it is in the room and better in the apartment, nobody except you during the exercise.
- Fill still water with a bottle in advance so as not to be distracted if you want to drink.During the breaks between approaches you can soak your neck.It is better to drink a little and in small swallowing until the next thirst.
- The basic rule for exercises on weight loss is the mood.If you approach training as a pleasant event that is certainly a great result for you, the physical physical person will of course be happy, funny and positive.
- Time training does not bring any visible result.Large periods between classes also influence purely negatively.
- It is recommended to carry out house exercises for weight loss of 30 to 60 minutes.Of course, ten -minute training will also have an impact, but the fat will mainly burn after half an hour.The pace for exercises is better to choose moderately.
- At the end of the exercises, the most pleasant action will be to take a contrast shower, and if the time allows - a relaxing bath.