If everything you do with enviable perseverance does not help and the excess weight returns, then the question arises naturally - why do you continue to do it?
Sitting on various regimes, the weight is not only part, but we gain even more.However, sitting on the next regime, we expect a miracle to happen and an excess weight will suddenly leave once and for all!But the reality is such that the regimes do not help!The problem with a lot of weight loss in the fact that, each time, wanting to find a thin silhouette, they fight with extra pounds, instead of looking for a problem in themselves and trying to solve it in a way.If the problem would have been in excess weight, then, having ridden, we would have lost weight once and for all.However, that does not happen!Each time after another diet, an excess weight returns much more successful than they fought with it.What is the problem?
The main problem in the weight loss issue is the problem of hunger.You cannot cope with diet because you are constantly managed to eat.You cannot think of work, girls, training, all reflections only on a piece of juicy beef.If you cannot distract in any way, you can use special products that delete your appetite.These can be plants based on plants and special products.When you choose them, don't forget to consult a doctor!
At the very beginningOn the path of weight loss, you can be accompanied by lethargy, rupture, drowsiness.These unpleasant processes occur due to hypoglycemia (reducing the concentration of glucose in the blood).This is due to a lack of nutrients.Simply wait - the body will soon adapt to new conditions and everything will come back to normal.If your condition worsened strongly, make an adjustment to a time at the diet: eat a small portion of food or drink a glass of juice.
Do not be lazy.Many cannot cope with food due to low voluntary motivation.Whenever thought slips into your head: "Well, I'm going to take it and eat this piece of the cake", remember your goal.On the one hand of the scales, a beautiful figure of adjustment, on the other - the "call" of the stomach.Are you listening to the result?So nothing should stop you.
Do not violate the rules.Very frequent concessions and differences compared to the diet can "reduce all your efforts for nothing.If you need a serious result, you should have a serious attitude towards the process.You have accepted the rules of the game, and you just need to follow it clearly.Remember that after having worked on yourself, you will get such a desired result!
5 exercises
Your weight loss exercises will largely depend on how you decide on self-discipline.It is the most important factor in the effectiveness of the classes.They should be regular and with a positive attitude, at least 3 times a week and duration of 40 minutes.You should like the exercises that change you for the best.The exercises for weight loss must be perceived with joy, do them with pleasure - each coach will tell you that if you do this, weight loss occurs by magic.And, on the contrary, if you receive home exercises for weight loss such as forced work, the results will be minimal.
Exercise 1 - Squats
Put your shoulder width to the feet, straighten your chest and stretch your hands right in front of you.Holding your right head, slowly fold your knees and go down.Take the basin.Imagine as if you were going to sit on a chair.Try to hold your back as fluid as possible.Don't look.During the exercise, the weight must be on the heels, they should not be torn from the ground.At the lower point of the amplitude, make a short stop.The buttocks should not fall below the knee level.From the lower position, go up, from the soil of the heels, and filter the buttocks.The knees should not go beyond the toe line.The exercise performed slowly stressed.Try not to straighten your knees completely in the upper position, keep them slightly folded.To increase the load, you can use dumbbells.Keep them in the shoulder or along the legs.Fill 2-3 approaches with 8-16 repetitions.
Exercise 2- Except for the legs.
You must first place a carpet on the floor, an exercise will take place on it.Go on all fours, take a leg on the side, forming an angle of 90 degrees.Perform 15 swings up with one leg.It is best to start with small swings, gradually increasing the height of Mach.Also repeat the same foot.The exercise helps to tighten the hips.
Exercise 3 - Press exercise
Lying on the back, the legs are folded with the knees, the legs are raised at the knee, the socks raising the eyes, their hands behind the head.Lift the upper back and try to reach our knee heads.For a few seconds, we hold back your breath and we strive as much as possible the abdominal muscles.We slowly come back to its original position.Ascension - inhale.On the descent - expires.We take three approaches to 8-20 rehearsals.Rest between approaches: 30-60 seconds.
Exercise 4 - For the lateral muscles of the abdomen
Lying on the back, legs leaning on knees, socks eating your eyes, hands behind their heads.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 you do this exercise, you should breathe through your mouth.The climb is inspired.The descent has expired.At the top for a few seconds, hold your breath and suffer the abdominal muscles as much as possible.We take three approaches to 8-50 rehearsals in each.Rest between rehearsals: 30-60 seconds.
Exercise 5 - For the legs and posture
We become your back on the wall and slide it down until the legs take a right angle compared to the torso.In this position, you must hold the body as much as you can resist, the more there is, the better.The breath is arbitrary.After that, the legs should burn with fire.The exercise is also practical because it can be done even in the office.
Diet with weight loss
All diets are in the short term.And good nutrition throughout life is simply necessary!A well -chosen power system will help cope with a constant cold, problematic skin, hair loss and excess kilograms.Consider 10 main points of appropriate power.
- Do not be lazy to understand your feelings each time.Do you really need to refer or been fired to eat for the company?
- Make an electricity program for yourself personally.Given your lifestyle, your work schedule and your training.For example, the day of evening training, somewhere at 5 p.m., you must have a bite of protein tiles.
- Don't miss food meals!Eat a little five times a day - about every three hours.Each meal must have proteins, complex carbohydrates and slightly useful fats.Follow the size of the game.It should be your palm of the size of your palm - more.
- Don't miss breakfast!The "good" breakfast will help you lose faster.The morning menu must include complex carbohydrates, proteins and fats.
- It is very simple to increase the consumption of fibers - access whole grain products and add to the dishes when cooking the sound.The advantage is obvious: you will feel nourished longer, the less the danger is that you move, and the intestines will work better as an example.Replace the refined carbohydrates (white bread, rice, sweet flour varieties) with carbohydrates, rich in fiber (cereals, whole grain bread, brown rice).
- Choose dark, juicy, dense, brilliant, shiny and joyful green products of vegetable origin.Replace traditional accompaniment dishes such as pasta and potatoes with vegetables.Instead of cooking, serve fruit on the table.
- Try to sleep at least eight hours a day.Train more, but alternate intense training with rest days so that the tired muscles come back to your minds.For the monotony of physical form - charge does not turn into stress for your psyche, try new types of aerobic activities - sports dances, tennis, badminton, bike.
- The last meal should be at the latest from 6 p.m. to 7 p.m.
- There should be enough liquid in the diet.The thick soups are well saturated and beneficial for the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.The soda must be forgotten.
- You must weigh every day to understand which products you gain weight and from the contrary, you lose weight.Once a week, measure your volumes, in case they start to melt before the weight moves.
- Once a month too, you can organize a buckwheat or kefir diet that will allow you to clean the body of additional toxins, as well as get rid of a few additional pounds.
Exercise advice
- When you do weight loss exercises, don't forget that the task is not to exhaust the body, but it is pleasant to tire it.
- If you started to sweat, it's already good.If there are pain in the joints, it's already too much.
- You must create comfortable conditions for the performance of sporting exercises for weight loss.I recommend ventilating the room before training.Turn off the mobile phone and exclude other objects that distract attention.It will be better if in the room, and better in the apartment, no one except that you will be during the exercise.
- Get closer in advance with a bottle of water still so as not to be distracted when you want to drink.During breaks between the approaches, you can dip the throat.It is better to drink a little and in small sips, to the next thirst.
- The fundamental rule for the exercise of exercises for weight loss is mood.If you approach training, as a pleasant event that will certainly bring you an excellent result for you, of course, the physical physique will be cheerful, fun and positive.
- Training at a time will not provide a visible result.Large periods between classes also affect purely negative.
- It is recommended to do home exercises for weight loss of 30 to 60 minutes.Of course, ten-minute training will also have an effect, but fat will start to burn mainly after half an hour.The pace of exercises is better to choose moderate.
- At the end of the exercises, the most pleasant action will be to take a contrast shower, and if the weather permits - a relaxing bath.