Do you think why many men and women want to lose weight?There is a reason.Some people agree that if they abandon 10-12 kg, they will look better.Others are unable to restore order in their personal lives and claim to be guilty of being overweight.
Two-thirds (we're talking about ladies) outlined, they dreamed of the sun, the sea, and of course bikini.And - About new styles of new clothes that don't have payment funds yet.How to lose weight safely and keep it normal?We'll talk about this.
Where does the excess weight come from?
Different people meet on our way, and everyone has different answers to this question.Most of the people we talk to think that too much weight is hereditary and waving the problem with your hands and doing nothing."My grandmother is complete, my mother is complete, I will do this." - I have to encounter such expressions on the forum.
But is the extra weight really passed on to parents to inheritance?no.If this is not related to any disease (you can’t go to the doctor), then the reason is lifestyle and nutritional errors (this is from personal experience).As they say, no one cancels the laws of physics: energy consumption should be spent, but if not consumed, the "reserves" will be delayed.Usually in the stomach, buttocks and buttocks.
What weight is considered normal?
If you don't consider the body's physique and personality, you can calculate the perfect weight with simple formulas.Men from a height (in centimeters) should account for 100 and multiply the result graph by 9.For example: 180 cm -100 = 80˟0.9= 77.Therefore, the weight rate of growth is 77 kg.
Women can calculate their weight based on a similar formula, and only the position of 0.9 must be multiplied by 0.85.
If you get 100 from growth, you can calculate a normal weight (not perfect).
How to lose weight: a way to verify based on your own experience
If you think we will speak the most effective diet right now, this diet will not happen.We will tell you the best practices for weight loss.
Squats have their own weight
This is an excellent exercise for losing weight at home.With it, you can work well with the main muscles, including the big muscles and quadriceps.This is not to say that this is the easiest exercise, as it is difficult for people with a weight of 100-120 kg to sit down.
What’s important is: If you can’t do a squat, don’t laugh at yourself.To start, perform half a square foot.
As for the number of squats, 3-4 times are close to 20 times.
The number of calories burned depends on the weight, and on average, its 1 kcal squat is burned.
Kneel down
Such charging will help you get rid of 7-8 kcal at 50 waves.but!You will exercise in the middle and large glutes and the range of abdominal muscles.
The performance of this exercise does not have any complex ability to burn fat.You need to stand on all quarters, stretch back, lift and lower your left and right legs vigorously.
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Another quickest way to lose weight is to include weight-tilting exercises.No matter your weight, you can perform them.Practicing is a bit boring, but the music you need.So first, move forward, trying to put your palms on the floor.Doesn't it work?Then try to reach the knee only.Then you need to make the lateral muscle work, so the slope of the "forward" alternates with the slope of the "side".
There is information on the Internet that if you perform body tilts at least 40 times a day in different directions, you can see results in the mirror within a month.
bike
If you need to work the muscles of the press, cycling will help you.Lying on the floor, you need to raise your legs and “pedals”.For faster visibility, practice can be diversified by adding "twist".To do this, you need to alternately lift your legs and opposite elbows.
Cotton jump
This exercise is suitable for effective weight loss and will stretch and relax the spine and actively burn calories.Separate the shoulders of your feet and jump so that the cotton is laid in the air.
run
To reset the 5-6 kg reset, there is no need to use a lot of training in the gym to run out of yourself, and you can drop excess fat at home.Running is a beautiful alternative to treadmills.When you attend 20 minutes 4-6 times a week, you will soon notice how your body gets new forms and your body begins to get used to physical exercise.
Note: To make learning fun, our advice for you is - Buy one step.So you can count the "travel" kilometers and monitor the calories you spend.
Planck
Another exercise that helps twitch the back and the muscles of the whole body, and quickly achieve the desired result - a stick (or a board).Perform the barbell every day and you will turn your abdominal muscles into tones (which will become flat) and make a press.
This is not to say that physical exercise is the best way to lose weight, because without proper nutrition, you can’t embody your dreams in reality.
If you are interested in the simplest and most effective home training, you can deal with many coaches online.For women, we would recommend courses with Julian Michaels, who specially developed the entire exercise where you can lose too much weight at home (by the way, have a great personal experience).
As for men, we were not too lazy, but attended the forum.Many people advise Sean Thomson and his insanity training program.
If you are not only losing weight, but also losing weight, pay great attention to good body shape, endurance, muscle tone and subcutaneous fat content to monitor your nutrition.
Proper nutrition: What you need to know
The questions of “What is the estimated weight rate of your growth” and “What should I weigh” are not difficult to answer, and we handled 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 body provides nutrition, which includes mineral elements, proteins, fats and carbohydrates.Additionally, there are no vitamins that can help boost the immune system.
Proper nutrition also means moderate in food (you shouldn't eat enough, but you shouldn't eat) and a variety of foods.
Stick to PP and don’t force yourself to eat something that causes disgust.Nutritionists also recommend chewing food slowly and carefully.And, it is best not to fry the product, but to cook, bake or steam it.If you are a candy lover, don't turn him down, but you have to "cut" a portion.You should be paying a lot of attention to how much water you use.You need to drink about 2 liters per day.water.No consideration for coffee, tea and juice.
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- Meat, is the source of protein (for example, chicken).
- fish.It contains a lot of protein and has few calories.
- fruit.A very delicious product, but best served before lunch.
- Peanuts and olive oil.Contains fat necessary for the body's qualitative function.
- Walnuts are the source of valuable omega.
- Cheese is a warehouse for calcium.
- Vegetables: cabbage, carrots, garlic.
- Honey not only enhances immunity, but also increases the body's resistance to many infectious diseases.
- Group: Oatmeal, buckwheat, picture.If pasta, there are only solid varieties.
- Green tea contains a lot of vitamin C and antioxidants.
Calorie counting is the most effective way to fight overweight
The combination of physical fatigue + proper nutrition helps to lose weight well.But we checked our own another method - the Calorie Calorie Calculation.Do you think it's tiring, you don't have enough nerves and time?But not.There are many websites that are very useful to you (e.g., “My Healthy Diet”).There are already specially designed tables and completed calculations.You just need to make the weight of the food you eat.Another system will do everything else for you.