Did you think why many men and women want to lose weight?There are reasons for this.Some people agree that having thrown away 10-12 kg, they will have a much better appearance.Others cannot restore order in their personal life and say that excess weight is guilty.
Third parties are outlined (we are talking about women), they dream of the sun, the sea and, of course, the bikini.And also - on new and elegant clothes on which for now it does not make sense to spend funds.How to lose weight in safety and keep it normal?We will talk about it.
Where does the excess weight come from?
Several people met on our way and each of them has different answers to this question.Most of the people we talked to with, think that excess weight is hereditary and, greeting this problem with one hand, does nothing to change anything."My grandmother was complete, my mother is complete and I will be so" - I have to meet these expressions in the forums.
But are the extra kilos really transmitted to the inheritance of the parents?No. If this is not connected to any disease (you cannot do without visiting a doctor), the reason lies in the wrong lifestyle and nutrition (this is from personal experience).As they say, nobody has canceled the law of physics: energy consumption should be spent, but if it is not consumed, then "in reserve" is postponed.Usually on the stomach, hips and buttocks.
What weight is considered normal?
If you do not take into account the body and the individuality of the body, the perfect weight can be calculated with a simple formula.Men from their height (in centimeters) should take 100 and multiply the resulting figure by nine.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. So, the weight rate for growth is 77 kg.
Women can calculate their weight based on a similar formula, only a place of 0.9 must be multiplied by 0.85.
The normal (not perfect) weight can be calculated if you take 100 from growth.
How to lose weight: proven ways on your experience
If you think we now say what is the most effective diet, then nothing like that will happen.We will tell you what the best exercises for weight loss exist.
Deep squats with its weight
This is an excellent exercise suitable for weight loss at home.With it, you can well elaborate the main muscles, including a large butodle and quadriceps muscle.This does not mean that this is the simplest exercise, since a person whose weight is 100-120 kg will be very difficult to sit.
IMPORTANT: if you cannot perform deep squats, do not derive yourself.To start, perform a semi -squat floor.
As for the squat number, 3-4 approach 20 times.
The number of calories burned depends on the weight, on average it is burned for a 1 kcal squat.
Oscillate to kneel
This refill will help you get rid of 7-8 kcal when performing 50 waves.But!Work the medium and large gluteus muscle well, as well as the scope of the abdominal muscle.
There is nothing complicated in the performance of this exercise that effectively burns fat.You have to stand on four legs, stretch your back and lift vigorously and lower the left and right leg.
Body tilpers
Another faster way to lose weight is to include in the set of exercises for weight loss that inclrates the body.They can be performed regardless of your weight.The exercise is a little boring, but what you need for music.Then, first, make the inclinations forward, trying to bring the palms to the ground.It does not work?So try to reach only the knees.So it is necessary to make the lateral muscles work, then the slopes of the "forward" alternate with the slopes "on the side".
There is information on the network that if you perform the inclinations of the body at least 40 times on different directions every day, so in a month you can see the result in the mirror.
Bikes
If you need to process the press muscles, the bicycle exercise will help you in this.Lying on the floor you have to raise your legs and "pedal".In order for the result to be visible faster, the exercise can be diversified by adding "twist".To do this, it is necessary to alternately raise the leg and the opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, it will stretch and relax the spinal column and actively burn calories.Put the width of the shoulder of the feet and jump, making cotton in the air.
Run on the spot
To restore 5-6 kg, it is not necessary to exhaust yourself with heavy training in gyms, excess fat can be dropped home.Running on the spot is a beautiful alternative to treadmills.If involved in 20 minutes 4-6 times a week, you will well notice how your body acquires a new shape and your body starts getting used to physical activity.
Note: To make it interesting to study, our advice is for you: buy a step.So you can count the "traveled" kilometers and monitor the calories expenses.
Planck
Another exercise that helps pump the back muscles and the whole body, as well as to quickly achieve the desired result: a bar (or a table).I perform the bar every day, you will put the abdominal muscles in tone (it will become flat) and you will make the steel.
This does not mean that physical exercises are the best means to lose weight, because without proper nutrition it is unlikely that you are able to embody your dream in reality.
If you are interested in the simplest and most effective domestic training, you can manage many coaches online.For women, we recommend lessons with Julian Michaels, who have developed whole complexes of exercises, with which you can throw away an excess weight at home (by the way, there is a good personal experience).
As for men, we were not too lazy and we went through the forums.Many recommend Sean Thomson and his training program on madness.
If you do not only want to lose weight, but also maintain the weight, then pay close attention to maintaining a good physical form, resistance, muscle tone and undercutaneous fat content, monitoring your diet.
Correct nutrition: what do you need to know
To the question "what is the estimated weight rate for your growth" and the question "how much I should weigh" it is not difficult to answer and we have faced this task.Now let's talk about proper nutrition.The first function of the PP is to provide energy to the body;The second is the supply of the body with nutrients, including mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins that will help to strengthen the immune system.
Proper nutrition also implies moderation in food (you shouldn't eat too much, but you should only eat) and a variety of food.
By adhering to the PP, do not force yourself to eat what causes disgust.Nutritionists also recommend chewing food slowly and carefully.In addition, it is better not to fry the products, but cook, cook or steam.If you are a lover of sweets, do not refuse it, but you have to "cut" a portion.It is necessary to pay close attention to how much water you use.You have to drink about 2 liters per day.waterfall.Coffee, tea and juice are not considered.
Well, as a gift - Bonus: the best 10 best weight loss products
- Meat, which is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has few calories.
- Fruit.A very tasty product, but is consumed better before lunch.
- Peanut and olive oil.It contains fats thus necessary for the qualitative functioning of the human body.
- Walnut is a source of precious omega.
- The cheese cottage is a football warehouse.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens immunity, but increases the resistance of the body to many infectious diseases.
- Group: oatmeal, buckwheat, fig.If pasta, then only solid variety.
- Green tea containing a large amount of vitamin C and antioxidants.
Calorie count is the most effective way to fight overweight
The combination of physical effort + adequate diet helps to lose weight very well.But we checked another way on ourselves: the calculation of calories.Do you think this is very tiring and don't have enough nerves and time?Hand.There are many sites that will become very useful for you ("My healthy diet", for example).There are already specially designed tables and complete calculations.You will have to create only the weight of the food you eat.The other system will do everything else for you.