If everything he does with enviable perseverance does not help, and excess weight still returns, then the question arises naturally: why does he continue doing this?
Sitting in several diets, the weight not only does not go, but rather, we win even more.However, sitting in the next diet, we hope that a miracle will occur and the excess suddenly will go once and for all.But the reality is such that diets do not help!The problem with many losing weight in the fact that, every time, wanting to find a thin figure, they are fighting with kilos of more, instead of looking for a problem in themselves and trying to solve it in some way.If the problem had been in excess weight, then, having get rid of it, we would have lost weight once and for all.However, this does not happen!Every time after another diet, excess weight returns much more successful than they fought with her.What is the problem?
The main problem in the issue of losing weight is the problem of hunger.You cannot deal with the diet, because you constantly destroy you that you want to eat.You cannot think about work, girls, training, all thoughts only in a piece of juicy meat.If you cannot distract in any way, you can use special products that suppress your appetite.It can be herbal rates and special products.When choosing them, don't forget to consult a doctor!
At firstOn the way to weight loss, it can be accompanied by lethargy, decomposition, drowsiness.These unpleasant processes occur due to hypoglycemia (reducing blood glucose concentration).This is due to the lack of nutrients.Just wait: the body will soon adapt to new conditions and everything will return to normal.If your condition worsens strongly, make a single time adjust to the diet: eat a small portion of food or drink a glass of juice.
Don't be vague.Many cannot cope with the diet due to the weak volitional motivation.Every time the thought crawls into your head: "Well, I will take it and eat this piece of the cake," remember your goal.On one side of the balance, a beautiful adjustment figure, on the other, the "call" of the stomach.Are you tuning in the result?Then nothing should stop you.
Do not break the rules.Very frequent concessions and deviations from the regime can "reduce all your efforts to nothing. If you need a serious result, you must have a serious attitude towards the process. It has accepted the rules of the game and only needs to follow it clearly.
5 exercises
Your weight loss exercises will depend largely on how you decide on the car -discipline.This is the most important factor in the effectiveness of classes.They must be regular and with a positive attitude, at least 3 times a week and last 40 minutes.You like the exercises that change you for the better.Weight loss exercises should be perceived with joy, make them with pleasure: each coach will tell you that if you do this, weight loss occurs as magic.And, on the contrary, if you perceive domestic exercises for weight loss as hard work, the results will be minimal.
EXERCISE 1 - SCREADILLAS
Put the shoulder width of your feet, straighten your chest and stretch your hands right in front of you.Holding the straight head, slowly bend his knees and fall.Recover the return pelvis.Imagine as if you are going to sit in a chair.Try to keep your back as soft as possible.Don't bend down.During exercise, the weight must be on the heels, they should not be torn from the floor.At the lower point of the amplitude, make a short stop.The buttocks should not fall below the level of the knees.From the lower position, go up, starting from the floor of the heels, and strain the buttocks.The knees should not go beyond the line of the fingers of the feet.Exercise performs slowly emphasizes.Try not to straighten the knees completely in the upper position, keep them slightly folded.To increase the load, you can use weights.Keep them at the shoulder level or along the legs.Fill 2-3 8-16 repetition approaches.
Exercise 2- Leg Livedings.
First you must place a carpet on the floor, an exercise will be carried out.Up on all fours, take a leg aside, forming an angle of 90 degrees.Make 15 swings up with one leg.It is better to start with small swings, gradually increasing the height of Mach.Repeat the same foot too.The exercise helps to tighten the hips.
Exercise 3 - Press Exercise
Lying on the back, the legs are bent on the knees, the legs rise on the knee, the socks look up, their hands behind the head.Raise the top of the back and try to reach the knees.For a few seconds we contribute our breath and question the abdominal muscles as much as possible.Slowly we return to its original position.Ascent - Inhalation.In the descent - exhale.We make three approaches of 8-20 repetitions.Rest between approaches: 30-60 seconds.
Exercise 4 - For the lateral muscles of the abdomen
Lying on the back, the legs bent on their knees, the socks look up, with their 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 doing this exercise, you must breathe through the mouth.The increase is inhaling.The descent is exhaled.On top for a few seconds, contain your breathing and strain your abdominal muscles as much as possible.We make three approaches of 8-50 repetitions in each.Rest between repetitions: 30-60 seconds.
Exercise 5 - For legs and posture
We become the back to the wall and slide it down until the legs take a right angle in relation to the torso.In this position, you must sustain the body as much as it can resist, the more, the better.Breathing is arbitrary.After that, the legs must burn with fire.Exercise is also convenient because it can be done even in the office.
Weight loss diet
All diets are short -term.And adequate nutrition throughout life is simply necessary!A well chosen energy system will help deal with constant colds, problem skin, hair loss and excess kilograms.Consider 10 main points of adequate power.
- Don't be vague to understand your feelings every time.Do you really need to refer or was attracted to eat for the company?
- Make a power program personally.Given your lifestyle, work schedule and training.For example, the night training day, somewhere at 5 p.m.You must have a protein tile bite.
- Don't miss food foods!Eat a little times a day, approximately every three hours.Each meal must have protein, complex carbohydrates and slightly useful fats.Follow the size of the portion.It should be your palm the size of your palm, not anymore.
- Don't miss breakfast!The "correct" breakfast will help you lose faster.The morning menu must include complex carbohydrates, proteins and fats.
- It is very simple to increase fiber consumption: go to comprehensive grain products and add the dishes when cooked saved.The benefit is obvious: it will be fed for longer, except the danger is that it will move, and the intestines will work better as an example.Replace refined carbohydrates (white bread, rice, paste made of soft flour varieties) with carbohydrates, rich in fiber (cereals, whole wheat bread, integral rice).
- Choose more products of dark green, juicy, dense, bright, bright and cheerful of plant origin.Replace with traditional garrisons of vegetables such as pasta and potatoes.Instead of baking, serve fruits at the table.
- Try to sleep at least eight hours a day.Train more, but alternate an intense alternative training with rest days so that tired muscles come to their senses.So that the monotony of physical aptitude does not become stress for your psyche, try new types of aerobic activity: sports dances, tennis, bádminton, bicycle.
- The last meal must be no later than 6-7 pm.
- There must be enough liquid in the diet.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 increases weight and from which, on the contrary, it loses weight.Once a week, measure their volumes, in case they begin to melt before the weight moves.
- In addition, once a month, you can organize a Sarracene or kefir wheat diet that will allow you to clean the body of additional toxins, as well as get rid of an additional pounds.
Exercise tips
- When performing weight loss exercises, remember that the task is not to exhaust the body, but it is nice to tire it.
- If you started sweating, this is already good.If there are pain in the joints, this is too much.
- You must create comfortable conditions for the performance of sports 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 you will be during the year.
- Cut in advance with a fixed water bottle so as not to distract when you want to drink.During the pauses between approaches, you can soak the throat.It is better to drink a little and in small sips, until the next thirst.
- The fundamental rule to exercise exercises for weight loss is mood.If you address training, as a pleasant event that will undoubtedly bring you a great result for you, then, of course, the physical physical physical will be cheerful, fun and positive.
- The training of a moment will not bring a visible result.Great periods between classes also affect purely negative.
- It is recommended to perform home exercises for weight loss of 30 to 60 minutes.Of course, ten -minute training will also have some effect, but fat will begin to burn mainly after half an hour.The rhythm for 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 time allows, a relaxing bath.