Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that, having left 10 to 12 kg, they will be much better.Others cannot restore order in their personal life and claim that overweight is guilty.
The thirds (we are talking about women) are described, they dream of the sun, the sea and, of course, bikini.And also - about new and elegant clothes in which there is no point in spending backgrounds for now.How to lose weight safely and keep it normal?Let's talk about it.
Where does overweight come from?
Different people found themselves in our way, and each has different answers to this question.Most of the people we talk to think that overweight is hereditary and, waving to this problem with a hand, does nothing to change anything.“My grandmother was complete, my mother is complete and I will be like this” - I have to know these expressions in the forums.
But are extra pounds really transmitted to parents' heredity?No. If this is not connected to any disease (you cannot do without visiting a doctor), the reason is in the wrong lifestyle and nutrition (this is personal experience).As they say, no one has canceled the law of physics: energy consumption must be spent, but if not consumed, "in reserve" will be postponed.Usually in the stomach, hips and buttocks.
What weight is considered normal?
If you do not consider the physical and individuality of the body, the perfect weight can be calculated by a simple formula.The men of their height (in centimeters) should take 100 and multiply the resulting figure by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. Therefore, the weight rate for its growth is 77 kg.
Women can calculate their weight according to a similar formula, only a 0.9 location should be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you get 100 out of growth.
How to lose weight: proven ways in your own experience
If you think we will now say what the most effective diet, none of this will happen.We will give you what are the best weight loss exercises.
Deep squats with your own weight
This is an excellent exercise suitable for weight loss at home.With it, you can solve the main muscles, including a large gluteus muscle and quadriceps.This does not mean that this is the simplest exercise, since a person whose weight is 100 to 120 kg will be very difficult to sit.
IMPORTANT: If deep squats cannot be performed, do not mock themselves.For starters, make a semi -squat floor.
As for the number of squats, 3-4 approaches 20 times.
The number of burnt calories depends on weight, on average, is burned by a squat of 1 kcal.
Balance to kneel
This charge will help you get rid of 7-8 kcal when performing 50 waves.But!You will work well in the medium and large gluteus muscle as well as the scope of the abdominal muscle.
There is nothing complicated in the performance of this exercise that effectively burns fat.You need to stand on all fours, stretch your back and increase vigorously and lower your left and right leg.
Body tilpers
Another faster way to lose weight is to include in your weight loss exercise set by sliding the body.They can be performed regardless of their weight.Exercise is a bit boring, but what you need for music.Then, first, make the inclinations forward, trying to take the palms on the floor.Doesn't it work?Then try to reach only your knees.Then you need to get the side muscles to work, so that the "attacker" slopes alternate with the slopes "to the side".
There is information about the network that if you run the body inclinations at least 40 times in different directions every day, in a month you can see the result in the mirror.
Bike
If you need to elaborate the press muscles, bicycle exercise will help you with it.Lying on the floor, you need to lift your legs and the "pedal".For the result to be visible faster, exercise can be diversified by adding "torsion".To do this, you need to alternately increase your leg and the opposite elbow.
Cotton heel
This exercise is suitable for effective weight loss, will stretch and relax the spine column and actively burn calories.Place the width of the feet and jump, making cotton in the air.
Running in place
To redefine 5-6 kg, it is not necessary to exhaust with heavy gym training, excess fat can be discarded at home.Running in place is a beautiful alternative to the treadmills.When involved in 20 minutes 4-6 times a week, you will soon notice how your body gets a new form and your body starts to get used to physical activity.
Note: To make it interesting to study, our advice is for you - buy a step.So you can count the "traveled" kilometers and monitor the spent calories.
Planck
Another exercise that helps pump the muscles of the back and the whole body, as well as to quickly achieve the desired result - a bar (or a plate).Performing the bar daily, you will put the tone of the abdominal muscles (it will be flat) and will make the press steel.
This is not to say that exercise are the best means to lose weight, because without proper nutrition it is unlikely that you can incorporate your dream into reality.
If you are interested in simpler and more effective domestic training, you can handle many online coaches.For women, we would advise classes with Julian Michaels, who developed especially integers of exercise, with which you can overcome overweight at home (by the way, there is good personal experience).
As for men, we were not very lazy and passed the forums.Many advise Sean Thomson and his insanity training program.
If you want not only to lose weight but also maintain weight, pay close attention to maintaining good physical shape, resistance, muscle tone and subcutaneous fat content, monitoring your nutrition.
Proper nutrition: what you need to know
For the question "What is the estimated weight rate for your growth" and the question "how much I should weigh" is not difficult to answer, and we deal with this task.Now let's talk about proper nutrition.The first function of PP is to provide energy to the body;The second is the supply of the body with nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot run out of vitamins that will help strengthen the immune system.
Proper nutrition also implies moderation in food (you should not eat too much, but you should not just eat) and a variety of foods.
Adhering to the PP, do not force yourself to eat what causes disgust.Nutritionists also slowly and carefully advise food chewing.Also, it is better not to fry products, but cook, bake or cook.If you are a candy lover, do not refuse you, but you need to "cut" a portion.A lot of attention should be paid to the amount of water you use.You need to drink about 2 liters a day.water.Coffee, tea and juice are not considered.
Well, as a gift - bonus: the 10 best products for weight loss
- 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 better consumed before lunch.
- Peanuts and olive oil.It contains fats so necessary for the qualitative functioning of the human body.
- Walnut is a source of valuable omega.
- Cottage cheese is a calcium warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity, but increases body resistance to many infectious diseases.
- Group: Oats, Sarracene wheat, Fig. If masses, only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calories count is the most effective way to combat overweight
The combination of physical effort + proper nutrition helps lose weight very well.But we verify another way of 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 will become very useful for you ("my healthy diet," for example).There are already specially designed tables and calculations completed.You will only need to make the weight of the food you eat.The other system will do everything else for you.