Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that after throwing away 10-12 kg, they will look much better.Others cannot restore order in their personal lives and claim that excess weight is guilty.
Third (we're talking about ladies) are outlined, dreaming of the sun, the sea and, of course, bikinis.And also - for new and stylish clothing that makes no sense to spend money on.How to lose weight safely and keep it normally?We'll talk about it.
Where does excess weight come from?
Different people met on the road and each of them has different answers to this question.Most of the people we talked to think that excess weight is hereditary and, waving this problem with their hand, do nothing to change anything."My grandmother was full, my mother is full and I will be like that," I have to meet such expressions in the forums.
But are the extra pounds of inheritance from parents really transmitted?No.If this is not related to any disease (you cannot do without seeing a doctor), then the reason lies in the wrong way of life and eating (this is from personal experience).That being said, no one has repealed the law of physics: energy consumption must be consumed, but if not consumed, then "in reserve" is delayed.Usually on the stomach, hips and buttocks.
What gravity is considered normal?
If you do not consider the physics and personality of the body, then the perfect weight can be calculated by a simple formula.Men from their height (in centimeters) must take 100 and multiply the resulting figure by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So the weight speed for your growth is 77 kg.
Women can calculate their weight according to a similar formula, only 0.9 space should be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you take 100 of the growth.
How to lose weight: proven ways to your own experience
If you think we will now say what the most effective diet is, then nothing like this will happen.We will tell you who exist the best exercises for weight loss.
Deep squats with one's own weight
This is an excellent exercise that is suitable for weight loss at home.With it you can well make the main muscles, including a large gluteal muscle and quadriceps.This does not mean that this is the simplest exercise, since a person whose weight is 100-120 kg will be very difficult to sit.
Important: If deep squats cannot be performed, do not make fun of.To get started, perform a semi -square.
As for the number of squats, 3-4 approach 20 times enough.
The number of calories burned depends on the weight, on average it is burned for a 1 kcal squat.
Swing
Such a charging will help you get rid of 7-8 kcal when performing 50 waves.But!You will handle the middle and large gluteal muscle as well as the scope of the abdominal muscle.
There is nothing complicated about performing this exercise that effectively burns fat.You need to stand fours, stretch your back and vigorously lift and lower your left and right legs.
Tilpers of the body
Another fastest way to lose weight is to include in your set of weight loss exercises that tilt your body.They can be performed regardless of your weight.The exercise is a little boring, but what you need for music.So, first, do the slope forward, trying to bring your palms to the floor.It doesn't work?Then try to get to your knees only.Then you have to make the lateral muscles work so that the slopes of "forward" alternate with the slopes "on the side".
There is information on the network that if you perform the inclinations of the body at least 40 times in different directions every day, then in a month you can see the result in the mirror.
Motor
If you need to work out the muscles of the press, the bicycle exercise will help you.Lying on the floor, you have to lift your legs and the "pedal".To see faster, the exercise can be varied by adding "twisting".To do this, you must alternatively lift your legs and the opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, will stretch and relax the spinal column and will actively burn calories.Place the width of your shoulders on your feet and jump by making cotton in the air.
Running
To reset 5-6 kg, you do not need to run out of heavy workouts in salons, excess fat can be dropped at home.Running on the spot is a beautiful alternative to running paths.When you deal with 20 minutes 4-6 times a week, you will soon notice how your body acquires a new shape and your body begins to get used to physical activity.
Note: To be interesting to learn, our advice is for you - buy a step.So you can count the "traveling" kilometers and watch the calories spent.
Plank
Another exercise that helps to pump the muscles of the back and the whole body, as well as to quickly achieve the desired result - tape (or board).By performing the bar daily, you will bring your abdominal muscles to tone (it will become flat) and make the press steel.
This does not mean that exercise is the best weight loss means, because without proper nutrition you are unlikely to be able to embody your dream of reality.
If you are interested in the simplest and most efficient training in the home, you can deal with many coaches online.For women, we would advise the hours with Julian Michaels, who specifically developed whole complexes of exercises that you can throw away with excess weight at home (by the way, there is good personal experience).
As for men, we were not too lazy and went through the forums.Many advise Sean Thomson and his Madness Training Program.
If you want not only to lose weight but also to hold the weight, then pay a lot of attention to maintaining good physical shape, endurance, muscle tone and the content of subcutaneous fat, watching your meal.
Proper nutrition: What do you need to know
Asked "What is the Estimated Weight Degree for Your Growth" and the question "How much I need to weigh it is not difficult to answer and we handle this task.Now let's talk about proper nutrition.The first function of PP is to provide the body with 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 that will help to strengthen the immune system.
Proper nutrition also implies moderation in food (you should not overeat, but you should not eat) and a variety of foods.
By sticking to PP, do not forced to eat what causes disgust.Nutritionists also advise slowly and carefully chew food.And also, it is better not to fry products, but to cook, bake or steam.If you are a fan of sweets, then do not refuse it, but you have to "cut" a serving.A lot of attention should be paid to how much water you use.You should drink about 2 liters a day.water.Coffee, tea and juice are not considered.
Well, as a gift - bonus: Top 10 best weight loss products
- Meat, which is a source of protein (eg chicken).
- Fish.It contains a large amount of protein and has few calories.
- Fruits.A very tasty product, but is best consumed before noon.
- Peanut and olive oil.Contains fats that are so necessary for the quality functioning of the human body.
- Walnut is a source of valuable omega.
- Pleasant cheese is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey that not only strengthens immunity but increases the body's resistance to many infectious diseases.
- Group: Oatmeal, Buckwheat, FIG.If pasta, then only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calorian Counting is the most effective way to combat overweight
The combination of exercise + proper nutrition helps to lose weight very well.But we checked another way on ourselves - the calculation of calories.Do you think this is very tiring and you don't have enough nerves and time?But no.There are many sites that, for example, will become very useful to you ("my healthy diet").There are already specially designed tables and completed calculations.You will only need to do the weight of the food you eat.The other system will do everything else for you.