Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that they will look much better after 10 to 12 kg.Others cannot restore order in their personal life and claim that excess weight is guilty.
Third (we talk about women) are outlined, they dream of the sun, the sea and of course from Bikini.And also - about new and stylish clothes that make no sense for the time being.How can you lose weight safely and keep it normally?We will talk about it.
Where does overweight come from?
Various people met on our way, and each of them has different answers to this question.Most people we talked to think that excess weight is hereditary and this problem with one hand is nothing to change something."My grandmother was complete, my mother is complete and I will be like that" - I have to make such expressions in the forums.
But are the additional pounds really transfer to the inheritance of the parents?No.If this is not associated with an illness (you cannot do without a doctor), the reason is in the wrong lifestyle and in the wrong nutrition (this is from personal experience).As you say, nobody canceled the law of physics: energy consumption should be spent, but if it is not consumed, "in reserve" is postponed.Usually on the stomach, hips and buttocks.
What weight is considered normal?
If you do not take into account the body and the individuality of the body, the perfect weight can be calculated by a simple formula.Men from their height (in centimeters) should take 100 and multiply the resulting number by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. The weight rate for your growth is 77 kg.
Women can calculate their weight according to a similar formula, only a place of 0.9 may be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you take 100 from growth.
How to lose weight: proven paths for your own experiences
If you believe that we now say what the most effective diet will happen.We will tell you what the best exercises for weight loss.
Deep squats with its own weight
This is an excellent exercise that is suitable for weight loss at home.This allows you to work out the main muscles well, including a large buttocks and a quadriceps.This does not mean that this is the simplest exercise, since a person whose weight is 100-120 kg is very difficult to set.
Important: If deep squats cannot be carried out, they do not mock.First carry out a semi -quat floor.
As for the number of squats is concerned, 3-4 20 times enough.
The number of burned calories depends on the weight and is burned on average for a crouch of 1 kcal.
Wing to the knees
Such a fees helps you to eliminate 7-8 kcal if you do 50 waves.But!You will train the middle and large gluts muscle well and the scope of the abdominal muscle.
The performance of this exercise is nothing complicated that effectively burns fat.You have to stand on all fours, stretch your back and raise and lower the left and right leg.
Bodies
Another fastest way to lose weight is to involve your exercises for weight loss to tilt the body.They can be carried out regardless of their weight.The exercise is a little boring, but what you need for the music.So first make the inclinations forward and try to bring your palms to the floor.It doesn't work?Then try to only reach your knees.Then you have to get the side muscles up and running so that the slopes of the "forward" change with the slopes "to the side".
There is information in the network that if you run the tendencies of the body at least 40 times in different directions daily, see the result in the mirror in one month.
Bicycle
If you have to develop the press muscles, the bicycle exercise will help you.When you lie on the floor, you have to raise your legs and "pedal".In order for the result to be visible more quickly, the exercise can be diversified by adding "twisting".To do this, you have to alternately raise the leg and the opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, stretches and relaxes the spine and actively burns calories.Place your feet shoulder width apart and jump and make cotton in the air.
In place in place
In order to reset 5-6 kg, it is not necessary to exhaust yourself with strong training in gyms.Excess fat can be dropped at home.Running in position is a nice alternative to treadmills.If you are involved in 20 minutes 4 to 6 times a week, you will soon notice how your body gets a new shape and your body gets used to physical activity.
Note: To make it interesting to study, our advice is for you - buy a step.So you can count the "travel" kilometers and monitor the calories used.
Plank
Another exercise that helps to pump the muscles of the back and the entire body and to quickly achieve the desired result - a pole (or a board).If you carry out the bar every day, you will bring your abdominal muscles to sound (it becomes flat) and make the press steel.
This does not mean that physical exercises are the best means of losing weight, because without adequate nutrition it is unlikely that you can implement your dream into reality.
If you are interested in the simplest and most effective home training, you can deal with many trainers online.For women, we would advise courses with Julian Michaels, who have developed entire complexes of exercises with which they can throw excess weight at home (by the way, there are good personal experience).
The men were not too lazy and went through the forums.Many advise Sean Thomson and his amazing training program.
If you not only want to lose weight, but also want to keep weight, pay attention to a good physical shape, endurance, muscle tone and the content of the subcutaneous fat and monitor your diet.
Real nutrition: what you need to know
When asked "How high is the estimated weight rate for your growth" and the question "How much should I weigh" is not difficult to answer, and we have fulfilled this task.Now let's talk about the right nutrition.The first function of the PP is to supply the body energy.The second is the provision of the body with nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins, which contributes to strengthening the immune system.
The right nutrition also implies moderation of food (you shouldn't eat too much, but you shouldn't eat) and a variety of food.
If you stick to the PP, don't force yourself to eat what causes disgust.Nutritionists are also slowly and carefully advising food.And it is also better not to fry products, but to cook, bake or dampen.If you are a lover of sweets, don't reject it, but you have to "cut" a portion.A lot of 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 taken into account.
Well, as a gift - bonus: top 10 best products for weight loss
- Meat that is a protein source (for example chicken).
- Fish.It contains a large amount of protein and has only a few calories.
- Fruit.A very tasty product, but preferably consumed before lunch.
- Peanut and olive oil.Contains fats that are so necessary for the qualitative functioning of the human body.
- Walnut is a source of valuable omega.
- Cottage cheese is a warehouse with calcium.
- Vegetables: cabbage, carrots, garlic.
- Honey that not only strengthens immunity, but also increases the resistance of the body against many infectious diseases.
- Group: oatmeal, buckwheat, fig. If noodles, then only fixed varieties.
- Green tea with a large amount of vitamin C and antioxidants.
The calorie count is the most effective way to fight overweight
The combination of physical exertion + correct diet helps to lose weight very well.But we checked a different path over ourselves - the calculation of calories.Do you think this is very exhausting and you don't have enough nerves and time?But not.There are many websites that become very useful for you (for example "my healthy diet").There are already specially developed tables and completed calculations.You just have to make the weight of the food that you eat.The other system will do everything else for you.