If everything you do with enviable perseverance does not help and excess weight still returns, then the question arises - why do you continue to do this?
Sitting on different diets, the weight not only does not leave, but more recently, we win even more.However, sitting on the next diet, we expect a miracle to happen and the excess weight will suddenly leave once and for all!But the reality is such that diets do not help!The problem of a lot of weight loss in the fact that every time they want to find a slender figure, they fight extra pounds instead of looking for a problem in themselves and trying to solve it in some way.If the problem would be in the altitude, then, after getting rid of it, we would lose weight once and for all.However, this does not happen!Each time after another diet, excess weight returns much more successfully than they were fighting with it.What is the problem?
The main problem in the issue of weight loss is the problem of hunger.You can't handle the diet because you are constantly struggling that you want to eat.You can't think about work, girls, workouts, all thoughts just a piece of juicy beef.If you cannot distract in any way, you can use special products that suppress your appetite.This can be both herbal fees and special products.When choosing them, be sure to consult a doctor!
At the beginningOn the way to weight loss, you can be accompanied by lethargy, breakdown, drowsiness.These unpleasant processes occur due to hypoglycaemia (decrease in blood glucose concentration).This is due to a lack of nutrients.Just wait - the body will soon adapt to new conditions and everything will return to normal.If your condition worsens greatly, make a single diet adjustment: Eat a small portion of food or drink a glass of juice.
Don't be lazy.Many cannot handle the diet because of poor willpower.Every time the thought penetrates your head: "Well, I'll take it and eat this piece of cake," remember your goal.On one side of the scales, a beautiful figure, on the other, the "call" of the stomach.Are you setting up to the result?Then nothing should stop you.
Do not break the rules.Many frequent discounts and deviations from the regime can "reduce all your efforts to be wondering. If you need a serious result, you need to have a serious attitude to the process. You have accepted the rules of the game and you just have to follow it clearly. Remember that after you work on yourself, you will achieve such a desired result!
5 exercises
Your weight loss exercises will largely depend on how you solve self -discipline.This is the most important factor in the effectiveness of the classes.They should be regular and positive, at least 3 times a week and last for 40 minutes.You need to like the exercises that change you better.Weight loss exercises should be perceived with joy, do them with pleasure - every coach will tell you that if you do this, weight loss happens as magic.And, on the contrary, if you take home weight loss exercises as a hard work, the results will be minimal.
Exercise 1 - squats
Put the width of your shoulders on your feet, straighten your breasts and stretch your hands right in front of you.Holding your head straight, slowly bend your knees and get off.Take the pelvis back.Imagine sitting in a chair.Try to hold your back as highly as you can.Don't bend over.During the exercise, the weight should be on the heels, they should not be detached from the floor.Make a short stop at the bottom point of the amplitude.The ass should not fall below the knee level.From the bottom position, rise from the floor of the heels, and strain the ass.The knees should not exceed the toes.Exercises perform pronounced slowly.Try not to completely straighten your knees in the top position, keep them slightly bent.You can use dumbbells to increase the load.Keep them at your shoulder or leg level.Complete 2-3 approaches to 8-16 reps.
Exercise 2- Life of the legs.
First you have to put a carpet on the floor, an exercise will be performed on it.Get on fours, take one leg to the side, forming an angle of 90 degrees.Perform 15 swings up with your foot.It is better to start with small swings, gradually increasing the height of Mach.Repeat the same leg.Exercise helps tighten the hips.
Exercise 3 - Press Exercise
Lying on the back, the legs are bent at the knees, the legs are raised at the knee level, the socks look up, their arms behind their heads.Lift the upper back and try to get to your head to your knees.For a few seconds, we hold your breath and judge your abdominal muscles as much as possible.We slowly return to its original position.Lifting - inhalation.The descent - exhale.We perform three approaches of 8-20 reps.Holidays between approaches: 30-60 seconds.
Exercise 4 - For the lateral muscles of the abdomen
Lying on the back, the legs bent down to their knees, the socks look up, their arms 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 performing this exercise, you should breathe through the mouth.The increase is inhalation.The descent rises.On the top, hold your breath for a few seconds and strain your abdominal muscles as much as possible.We perform three approaches of 8-50 reps in each.Rest between reps: 30-60 seconds.
Exercise 5 - for legs and stand
We get back to the wall and slide it down until the legs take a right angle in connection with the torso.In this position, you have to keep the body the more you can withstand, the more, the better.Breathing is arbitrary.The legs should then burn with fire.The exercise is also convenient because it can be done even in the office.
Weight loss diet
All diets are short -term.And proper nutrition throughout life is just necessary!The well power system will help to deal with the constant colds, problem skin, hair loss and excess weight.Consider 10 basic points of the right power.
- Don't be lazy to understand your feelings every time.Do you really have to refer or was withdrawn to eat for the company?
- Make a power supply program for yourself personally.Given your lifestyle, work schedule and training.For example, on the day of evening workouts, somewhere at 5:00 pm, you should eat protein tiles.
- Don't miss food for food!Eat a little five times a day - about three hours.Each meal should have proteins, complex carbohydrates and slightly healthy fats.Follow the size of the part.It should be your palm with the size of your palm - no more.
- Don't miss breakfast!The "right" breakfast will help you lose faster.The morning menu should include complex carbohydrates, proteins and fats.
- It is very easy to increase the consumption of fiber - go to whole grains and add to the dishes when you cook bran.The benefit is obvious: you will feel longer, the less danger is that you will move, and the intestines will work as an example better.Replace refined carbohydrates (white bread, rice, pasta made of soft flour varieties) of carbohydrates rich in fiber (cereals, whole grain bread, brown rice).
- Choose darker green, juicy, dense, bright, bright and cheerful plant products.Replace traditional garnishes such as pasta and potatoes.Instead of baking, serve fruit on the table.
- Try to sleep at least eight hours a day.Train more, but alternate intense workouts with days of rest so that tired muscles feel your senses.So the monotony of fitness - loads do not turn into stress for your psyche, try new types of aerobic activities - sports dance, tennis, badminton, bicycle.
- The last meal should be no later than 18-7 hours.
- There should be enough fluid in the diet.Thick soups are well saturated and useful for the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.Soda should be forgotten.
- You need to weigh every day to find out which products you are gaining weight and from which, on the contrary, you lose weight.Measure your volumes once a week if they start to melt before the weight moves.
- You can also once a month arrange buckwheat or kefir diet that will allow you to clear the body of additional toxins, as well as to get rid of a few extra pounds.
Exercise tips
- When performing weight loss exercises, remember that the task is not to exhaust your body, but it is nice to tire it.
- If you have started sweating, that's good.If there is joint pain, this is too much.
- You need to create comfortable conditions for performing sports exercises for weight loss.I recommend that you ventilate the room before your workout.Turn off your mobile phone and turn off other items that distract attention.It will be better if in the room and better in the apartment, no one but you will be during the exercise.
- Stock with a bottle of motionless water so you don't get distracted when you want to drink.You can soak your throat during the pauses between the approaches.It is better to drink a little and in small sips, until the next thirst.
- The basic rule for exercising weight loss exercises is the mood.If you approach training as a pleasant event that will surely bring a great result for you, then, of course, the physical physical physical will be fun, fun and positive.
- At one time training will not lead to a visible result.The large periods between the classes also affect purely negative.
- It is recommended to perform domestic weight loss exercises for 30 to 60 minutes.Of course, the ten -minute workout will also have some effect, but the fat will start burning mainly in half an hour.The exercise pace is better to choose moderate.
- At the end of the exercises, the most enjoyable actions will be to take a contrast shower and if the weather allows - a relaxing bath.