Why do you think many women and men want to lose weight?There are reasons for this.Some agree to drop up to 10-12 kg, they look much better.Others cannot restore order in personal life and say that overweight is guilty.
A third (we are talking about ladies) are depicted, they dream of the sun, the sea, and of course bikini.Also - about new and modern clothing that now is useless to spend money.How to lose weight safely and normally place?We'll talk about it.
Where does excess weight come from?
We have met different people on our way and each has different answers to this question.Most of the people we have talked about think that excess weight is hereditary and, with this problem, does nothing to change anything."My grandmother was perfect, my mother is over and I will be so" - I have to meet such expressions on the forums.
But is it really transferred to the parent's inheritance?No.If this is not related to any disease (you cannot do without visiting a doctor), then the reason is the wrong lifestyle and nutrition (this is from personal experience).It is said that no one has abolished the law of physics: energy consumption should be spent, but if it is not consumed, then the backup has been delayed.Usually on the stomach, thighs and buttocks.
What weight is normal?
If you do not take into account the physics and individuality of the body, then the perfect weight can be calculated by a simple formula.Men should receive 100 from their height (centimeter) and multiply the resulting rate by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So your growth weight speed is 77 kg.
Women can calculate their weight according to a similar formula, only 0.9 seats should be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you get 100 from growth.
How to lose weight: Confirmed ways with your own experience
If you think now we will say what is the most effective diet, then nothing will happen.We will tell you what are the best exercises for weight loss.
Deep squats with their own weight
This is an excellent exercise that is suitable for weight loss at home.With it, you can work well with the basic muscles, including large glutal muscles and quadrice.This does not mean that this is the simplest exercise because a person with a weight of 100-120 kg will be very difficult to sit.
Important: If it is impossible to perform deep squares, do not lie to yourself.To get started, perform a semi -square flooring.
As for the quantity of squats, 3-4 approaches 20 times enough.
The number of burnt calories depends on the weight, on average it burns per 1 kcal for one square.
Swing to kneel
Such charging will help you get rid of 50 waves from 7-8 cc.But!You will work well in the middle and large glutal muscle as well as the scale of the abdominal muscle.
There is nothing complicated in performing this exercise, which effectively burns fat.You have to stand on all four, stretch your back and rise vigorously and lower left and right leg.
Body spins
Another fastest way to lose weight is to include your exercises to lose body weight.They can be performed regardless of your weight.Exercise is a little boring, but what you need for music.So first, indicate the inclinations, trying to bring your palms to the floor.Doesn't it work?Then try to reach your knees only.Then you have to do the side muscles, so "in front" slopes alternative to slopes "side".
There is information on the network that if you do the body tilt at least 40 times in different directions every day, then you can see the result in a mirror in a month.
Bicycle
If you need to develop press muscles, bicycle training will help you with it.On the floor you have to raise your feet and "pedal".In order to make the result more visible, the exercises can be diversified with the addition of "scroll".To do this, you have to set up a leg and opposite elbow.
The jump of cotton
This exercise is suitable for effective weight loss, stretches and rests on the spinal column and actively burns calories.Put the width of your feet on the shoulder and jump, make cotton in the air.
On the ground to run
For overloading up to 5-6 kg, it is not necessary to exhaust heavy exercise in the gyms, excess fat may be dropped at home.Running on the ground is a beautiful alternative to treadmills.When you get involved 4-6 times a week, you will soon notice how your body is gaining a new shape and your body starts to get a physical activity.
Note: In order to be interesting to study, our advice is for you - buy a step.So you can count on the "trip" kilometers and monitor the calories spent.
Planck
Another exercise that helps to pump the back and whole body muscles pump, as well as the desired result quickly - a bar (or plaque).You perform the bar daily, bring your abdominal muscles to the tone (it will become flat) and make the press steel.
This does not mean that physical exercise is the best way to lose weight, because without proper nutrition you are unlikely to be able to place your dreams in reality.
If you are interested in the simplest and most effective home training, you can handle many coaches online.For women, we would recommend classes with Julian Michele, who specifically developed all the exercises with which you can throw extra weight at home (by the way, good personal experience).
As for men, we were not so lazy and we spent the forums.Many advise Sean Thomson and his Insanity Training Program.
If you want to not only lose weight but also maintain weight, then pay close attention to good physical shape, durability, muscle tone and subcutaneous fat, control your nutrition.
Proper nutrition: what you need to know
The question "What is the estimated weight indicator for your growth" and the question "How much should weigh" is not difficult to answer and we are working on this task.Now let's talk about proper meals.The first function of PP is to supply body energy;The second is the body's supply of nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins, which will help strengthen the immune system.
Proper nutrition also involves mild food (you should not be excess, but should not eat) and a variety of foods.
By protecting PP, do not force yourself to eat what causes hatred.Nutrition also recommends slowly and careful chewing foods.And it is also best not to cook products, but to cook, baking or steam.If you are a lover of sweets, then do not give up on it, but you have to "cut" part.Great attention should be paid to how much water you use.You need to drink about 2 liters per day.Water.Coffee, tea and juice are not considered.
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- Meat, which is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has several calories.
- Fruits.Very tasty product, but it is best consumed before lunch.
- Peanut and olive oil.Contains fats that are so necessary for the human body's qualitative functioning.
- Walnuts are a valuable source of Omega.
- Curd is a calcium repository.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only enhances immunity but also increases the body's resistance to many infectious diseases.
- Group: Oatmeal, buckwheat, fig.If pasta, then only solid varieties.
- Green tea that contains a large amount of vitamin C and antioxidants.
Calories Calculated is the most effective way to fight overweight
The combination of proper physical effort + proper nutrition helps to lose weight very well.But we have checked the other way for ourselves - calculating calories.Do you think this is very tiring and you have enough nerves and no time?But no.There are many sites that will be very useful to you (for example, "my healthy diet").There are already specially designed tables and finished calculations.You have to make only the weight of the food you eat.Another system will do everything for you.