If everything you do with enviable perseverance does not help and overweight will continue to return, then of course the question arises - why do you continue this?
Sitting on different diets, the weight is not only left, but we win more.Sitting on the next diet, however, we expect a miracle to happen, and excessive weight suddenly leaves once and for all!But the reality is that diet doesn't help!The problem is when a lot of weight loss, in the fact that every time they want to find a slender figure, they fight with extra pounds instead of looking for a problem and trying to solve it in some way.If the problem were predominant, he would have been getting rid of it, once and for all.However, this does not happen!Every time after another diet, excessive weight returns much more successfully than they fought with.What is the problem?
The main problem with the issue of weight loss is the problem of hunger.You can't cope with your diet because you want to eat all the time.You can't think of work, girls, training, all thoughts, just a piece of juicy beef.If you do not distract you in any way, you can use special products that suppress your appetite.It can be both herbal fees and special products.When choosing, don't forget to consult a doctor!
At the very beginningWeight loss is accompanied by lethargy, demolition, drowsiness.These unpleasant processes are due to hypoglycaemia (reducing the concentration of glucose in the blood).The reason for this is the lack of nutrients.Just wait - the body will soon adapt to the new conditions and everything will return to normal.If your condition deteriorates severely, perform a simultaneous adaptation to your diet: eat a small amount of food or drink a glass of fruit juice.
Don't be lazy.Many cannot cope with their diet because of poor volunteer motivation.Every time the thought crawls into your head, "Well, I take and eat the piece of cake," you remember your goal.On one side of the balance is a beautiful fit and the other - the "call" of the stomach.Do you tune in to the result?Then nothing can stop you.
Do not interrupt the rules.Very frequent concessions and differences from the system "can reduce all efforts to avoid any effort. If you need a serious result, you must have a serious attitude to the process. You have accepted the rules of the game and only clearly follow. Remember only after you do work on your own!
5 exercises
Weight loss exercises depend largely on how to decide on self -pain.This is the most important factor in the efficiency of classes.They must be regular and positive, at least three times a week and last from 40 minutes.You need to love the exercises that change right.Weight loss exercises must be perceived with a pleasure, happy to do them - every coach will say that if you do, weight loss comes from the magic.And on the contrary, if you consider home exercises as a hard workforce due to weight loss, the results will be minimal.
Practice 1 - squatting
Place your leg with the width of the shoulder, straighten your chest and stretch your hands right in front of you.Hold your head straight, bend your knees slowly and go down.Take the pelvis back.Imagine as if you were sitting on a chair.Try your back as easily as possible.Don't stop.During exercise, the weight should be around the corner and should not be separated from the floor.At the bottom of the amplitude, take a short shutdown.The buttocks should not fall below the knee level.Rise up from the lower position, from the floor of the heel, and filter the bottom.The knee should not go beyond the toe line.Exercise was slowly emphasizing.Try not to straighten your knees completely in the upper position, keep them slightly bent.You can also use dumbbells to increase your load.Keep them on shoulder level or along the legs.Complete 2-3 approaches on the 8-16 reps.
Exercise 2- Life of the Legs.
First you need to lay a carpet on the floor, with a practice on it.Go up to four, take one leg to the side and have a 90 degree angle.Complete 15 swings up with one leg.It is better to start with small swings, gradually increasing the height of the Mach.Repeat the same leg.Exercise helps to pull the hips.
Exercise 3 - Press the exercise
Lying on the back, the legs are bending to the knees, the legs rise at the knees, the socks look up, their hands behind the head.Raise the back of the back and try to get our heads on the knees.We hold your breath for a few seconds and tighten the abdominal muscles as much as possible.Slowly we return to its original position.Growing - Inhrale.On the origin - breathing.We take three approaches, 8-20 repetitions.Rest between approaches: 30-60 seconds.
Exercise 4 - For the side muscles of the abdomen
Lying on the back, the legs are leaned on the knees, the socks look up, behind their hands.We lift the upper back and try to reach the left knee with the right elbow.Then we slowly return to its original position.Then we try to reach the right knee with the left elbow.When exercising, breathe through the mouth.Growth is inhaled.The sinking exhales.At the summit, hold your breath for a few seconds and filter the abdominal muscles as much as possible.We take three approaches, each with 8-50 repetitions.Rest between repetitions: 30-60 seconds.
Exercise 5 - for the legs and posture
Back to the wall and slide it down until the legs are right relative to the torso.In this situation, you have to keep the body as much as you can, the better the better.The breath is arbitrary.Then the legs should burn with fire.The exercise is also comfortable because it can be done even in the office.
Diet with weight loss
All diets are short -term.And proper nutrition throughout life is simply necessary!A well -dredged energy system helps to cope with constant colds, problematic skin, hair loss and excessive kilograms.Note 10 points of the right performance.
- Don't be lazy to understand your feelings every time.Do you really need to refer or are you made to eat for the company?
- Make a power program in person for yourself.Given a lifestyle, work plan and training.For example, on the day of the evening training, somewhere at 5 pm you need a bite protein.
- Don't miss food food!Eat a little five times a day - approx.Every three hours.Each meal must have proteins, complex carbohydrates and slightly useful fats.Follow the dose size.The palm of the palm must be - no more.
- Don't miss breakfast!A "better" breakfast helps to lose faster.The morning menu must contain complex carbohydrates, proteins and fats.
- It is very easy to increase fiber consumption - go to wholegrain products and add dishes when cooking dandruff.The advantage is obvious: it will feel longer, less the danger that it will move and the intestines will work better.Replace refined carbohydrates (white bread, rice, dough made of soft flour) with carbohydrates, fiber rich (cereals, whole wheat bread, brown rice).
- Choose more dark green, juicy, dense, shiny, shiny, and cheerful products.Replace vegetables for traditional garnish such as dough and potatoes.Serve fruits on the table instead of baking.
- Try to sleep at least eight hours a day.Match more, but alternately the intense workout with rest days to get tired muscles to their senses.So that the fitness monotonic - loads do not become stressful for psyche, try new types of aerobic activities - sports dances, tennis, badminton, bicycle.
- The last meal may be at 6 pm to 7 pm at the latest.
- It should be sufficient fluid in the diet.Thick soups are well saturated and beneficial to the stomach.Reduce the amount of alcohol.Drink fruit juice, tea or mineral water without gas.Soda must be forgotten.
- You must consider every day to understand which products you gain weight and, on the contrary, lose weight.Measure your volumes once a week when you start melting before the weight moves.
- You can organize a buckwheat or kefir diet once a month, which allows you to clean the extra toxins and get rid of some extra pounds.
Practical tips
- When performing weight loss exercises, keep in mind that the task is not to exhaust the body, but to be tired.
- When you started sweating, that's good.If you have pain in the joints, it's too much.
- You need to create convenient conditions to complete sports exercises to lose weight.I suggest you ventilate the room before training.Turn off your mobile phone and close attention to other objects that are distracting.It will be better if you are in the room and better in the apartment, no one will be unless you are during exercise.
- Prepare a bottle of quiet water to avoid disturbing your attention when you want to drink.During a break between approaches, you can soak your throat.It is better to drink a little and a little sips to the next thirst.
- The basic rule of practice of weight loss is the mood.If you are approaching your workout as a pleasant event that will certainly bring a great result for you, then of course your physical physical physical cheerful, fun and positive will be.
- Concomitant workout does not produce visible results.Large periods between classes also have a purely negative effect.
- We recommend that you do home exercises for 30-60 minutes of weight loss.Of course, the ten -minute workout also has an effect, but the fat will burn primarily after half an hour.The rate of exercises is better if you can choose moderate.
- At the end of the exercises, the most pleasant act of contrast shower, and if time permits - a relaxing bath.