If everything you do with envious perseverance does not help, and excess weight is still back, then the question is naturally arising - why do you continue to do this?
Sitting on a variety of diets, not only does not leave, but instead, we get more.However, sitting in the next diet, we expect the miracle to happen and the overweight will suddenly leave once and for all!But the reality is so that the diet doesn't help!Problems with a lot of weight loss in the fact that, every time, they want to find a slim figure, they struggle with extra pounds, rather than find problems in themselves and try to solve them.If the problem is overweight, then, after getting rid of it, we lose weight once and for all.However, this doesn't happen!Each time another diet, overweight is more successful than they are fighting with.What's the problem?
The main problem with the issue of weight loss is hunger problem.You can't overcome your diet, because you always deny you want to eat.You can't think of work, kids, training, all the thoughts just about a watery piece of beef.If you can't distract any way, you can use a special product that suppresses your appetite.It can be herbal fees and special products.When choosing them, don't forget to consult your doctor!
InitiallyOn the way to weight loss, you can be accompanied by fatigue, damage, drowsiness.This unpleasant process is caused by hypoglycemia (reducing the concentration of glucose in the blood).This is due to the lack of nutrients.Just wait - the body will soon adjust to the new situation and everything will return to normal.If your condition gets stronger, make a one -time adjustment to your diet: eat a small portion of food or drink a glass of juice.
Don't be lazy.Many are unable to overcome their diet due to poor motivation.Whenever the thought of creeping into your head: "Okay, I'll take it and eat this piece of cake", remember your goal.On one side of the scale, the right figure, on the other - the "call" of the stomach.Do you adjust the results?Then no one should stop you.
Don't break the rules.Very frequent concessions and deviations from the regime can "reduce all your efforts to be in vain. If you need serious results, you should have a serious attitude toward the process. You have received the game rules, and you just have to follow it clearly.
5 training
Your weight loss exercises largely depend on how you decide on self -discipline.This is the most important factor in the effectiveness of the class.They should be familiar and with a positive attitude, at least 3 times a week and lasting from 40 minutes.You should love the exercises that change you for the better.Exercises for weight loss should be seen with joy, do it happily - every coach will tell you that if you do this, weight loss occurs as magic.And, on the contrary, if you look at home training for weight loss as hard workers, the result will be minimal.
Exercise 1 - Squats
Put your shoulder width, straighten your chest and stretch your hands before you.Hold your head straight, slowly bend your knees and down.Take the pelvis back.Imagine as if you were going to sit on the chair.Try to hold your back smoothly.Don't bend.During training, weight should be on the heel, they cannot be torn from the floor.At the bottom of the amplitude, make it short.The back cannot fall below the knee level.From the lower position, rise, starting from the heel floor, and the back tension.The knees cannot go beyond the toes.Exercise is slowly emphasizing.Try not to straighten your knees completely in the upper position, making sure they are slightly bent.To increase the load, you can use dumbbells.Keep them at the shoulder level or along the feet.Fill in 2-3 approach 8-16 repetition.
Exercise 2- Lifings of the Legs.
First of all you need to put the carpet on the floor, the training will take place on it.Get all four, take one foot to the side, forming a 90 degree angle.Do 15 cradles up with feet.It is best to start with a small swing, gradually increasing the MACH height.Repeat the same foot as well.Exercise helps tighten the hips.
Exercise 3 - Press Training
Lying on the back, the feet bent on the knees, the feet raised on the knee level, the socks see, their hands behind the head.Raise the back and try to get to our head to the knee.For a few seconds, we hold the breath and abdominal muscles as much as possible.We slowly return to its original position.On the increase - inhaling.On descent - exhale.We take three approaches 8-20 repetition.Rest between approach: 30-60 seconds.
Exercise 4 - for abdominal muscles
Lying on the back, the feet bent on their knees, socks see, hands behind their heads.We raised the back and tried to reach the left knee with the right elbow.Then we slowly returned to its original position.Then we tried to reach the right knee with the left elbow.When doing this exercise, you should breathe through the mouth.The increase in inhalation.The descendants were extinguished.At the top for a few seconds, hold your breath and tighten as much abdominal muscles as possible.We take three approaches 8-50 repetitions in each.Rest between repetition: 30-60 seconds.
Exercise 5 - for feet and posture
We become your back to the wall and slide down until the foot takes the right angle in relation to the trunk.In this position, you need to hold the body as much as you can withstand, the better, the better.Breathe arbitrarily.After that, the feet should be burned with fire.This exercise is also easy as it can be done even in the office.
Diet by losing weight
All diets are short.And the right nutrition for a lifetime is just necessary!A good power system will help to overcome continuous colds, skin problems, hair loss and excess pounds.Consider the 10 main points of the right power.
- Don't be lazy to understand your feelings all the time.Do you really need to refer to or be pulled to eat for the company?
- Create a power program for yourself personally.Given your lifestyle, work schedules and training.For example, on the evening training day, somewhere at 5pm, you need to bite the protein tile.
- Don't miss the food!Eat a little five times a day - about every three hours.Each meal should have a slightly useful protein, carbohydrate and fat.Follow the size of the section.It should be your palms the size of your palms - no longer.
- Don't miss breakfast!The "right" breakfast will help you lose faster.The morning menu should include complex carbohydrates, proteins and fats.
- It's easy to increase the use of fiber - go to cereal products and add dishes while cooking bran.The benefits are clear: you will feel fed longer, the less danger is that you will move, and the intestines will work as a better example.Replace fine carbohydrates (white bread, rice, pasta made of soft flour) by carbohydrates, rich in fiber (cereals, wheat bread, brown rice).
- Choose more green, juicy, compact, bright, bright and cheerful products -the plant.Replace with vegetables -traditional side dishes such as pasta and potatoes.Instead of burning, prepare the fruit on the table.
- Try to sleep at least eight hours a day.Train more, but intense training alternatives with day -day breaks so the tired muscles come to your senses.Up to fitness monotony - the load does not change into pressure for your soul, try the new aerobic activity - sports dance, tennis, badminton, bicycle.
- The last meal must be no later than 6-7 pm.
- There should be enough fluid in the diet.Thick soup is saturated and beneficial to the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.Soda should be forgotten.
- You need to weigh daily to understand where your product is gaining weight, and from which, on the other hand, you lose weight.Once a week, measure your volume, if they start to melt before weight moving.
- Also once a month you can arrange a buckwheat or kefir diet that will allow you to clean the extra toxin body, and eliminate some extra pounds.
Training tip
- When doing weight loss exercises, keep in mind that the task is not to remove the body, but it is fun for the tire.
- If you start to sweat, this is good.If there is pain in the joints, this is too much.
- You need to create a comfortable condition for sports training performance for weight loss.I recommend the ventilation of the room before training.Turn off the cellphone and do not include other objects that distract.It is best to be in the room, and the better in the apartment, no one is unless you will during training.
- Stock in advance with a bottle of water that is still not interrupted when you want to drink.During the pause between the approach, you can soak the throat.It is best to drink a little and in small sips, until the next thirst.
- The basic rules for exercising for weight loss are mood.If you approach training, as a pleasant event that will surely bring you great results, then, of course, physical physical physical, fun and positive.
- One -time training will not bring out visible results.The large period of time between the classes also affects the negative.
- It is recommended to conduct home training for weight loss from 30 to 60 minutes.Of course, the ten -minute training will also have an effect, but the fat will start to burn especially after half an hour.The speed for training is better to choose simple.
- At the end of the training, the most pleasant action is to take a contrast bath, and if time allows - relaxing baths.