Do you think why so many men and women want to lose weight?There are reasons for this.Some agree that throwing out 10-12 kg, they will look much better.Others cannot recover the order in their personal lives and think that the weight exceeds is guilty.
Thirds (we are talking about women) is outlined, they dream about the sun, the sea, and of course bikini.And also - about new and stylish clothes without any points in spending for now.How to lose weight safely and keep it normal?We will talk about this.
Where does the excess weight come from?
Different people meet on our way, and each of them have different answers to this question.Most of the people we talked, thought that the excess weight was genetic and waving with this problem with one hand, doing nothing to change anything.My grandmother was completed, my mother was completed, and I would be the same as that - I had to encounter such expressions on the forums.
But will the added tables actually transmit the genetics from parents?Are not.If this is not related to any disease (you can do it without a doctor), the reason lies in the lifestyle and nutrition (this is from personal experience).As they said, no one has cancel the physical law: energy consumption should be spent, but if it is not consumed, then in reserves, is postponed.Usually on the stomach, hips and buttocks.
Which weight is considered normal?
If you do not take into account the physique and individuality of the body, the perfect weight can be calculated by a simple formula.Men from their height (in cm) should take 100 and multiply the number of results with ripening.For example: 180 cm - 100 = 80 ˟ 0.9 = 77. Therefore, the weight speed for your growth is 77 kg.
Women can calculate their weight in a similar formula, only one 0.9 position must be multiplied by 0.85.
Normal weight (imperfect) can be calculated if you take 100 words growth.
How to lose weight
If you think we will say what the most effective diet, then nothing of the type will happen.We will tell you the best exercises to lose weight.
Squats deep with its own weight
This is a great exercise suitable for losing weight at home.With it, you can also find the main muscles, in which a large muscles and quad -headed muscles.This does not mean this is the simplest exercise, because a person weighing 100-120 kg will be difficult to sit down.
Important: If you can't make deep squats, do not mock yourself.To start, do a semi -automatic layer.
For the number of squats, 3-4 access 20 times.
The number of calories burned depends on weight, on average it is burned in a kcal squat.
Swing to kneel
Such charging will help you escape 7-8 kcal when performing 50 waves.But!You will work well in the middle and large muscles, as well as the scope of the abdominal muscles.
There is nothing complicated in performing this exercise effectively burning fat.You need to stand on all four legs, extend your back and enhance and lower your left and right legs.
Tilpers of the body
The fastest way to lose weight is to put in your exercise to lose weight.They can be done regardless of your weight.The exercise is a bit boring, but what you need for music.So, first, make the trends forward, trying to put your palms to the floor.It does not work?Then, try to reach the knee.After that, you need to make the side muscles operate, so the slopes of the front, the front, interspersed with the slopes to the side.
There is information online that if you perform the tilt of the body at least 40 times in different directions every day, then in a month, you can see the results in the mirror.
Bicycle
If you need to find the news of the press, bicycle exercises will help you with this.Located on the floor you need to lift your legs and "pedals".For the results to see faster, the exercise can be diversified by adding twisted.To do this, you need to alternate the opposite of the legs and elbows.
Dance
This exercise is suitable for effective weight loss, will last and relax the spine and actively burn calories.Put your legs wide and dance, making cotton in the air.
Run
To reset 5-6 kg, there is no need to exhaust yourself with a lot of exercise in the gym, which can reduce excess fat at home.Running on the spot is a beautiful replacement for treadmill.When participating in 20 minutes 4-6 times a week, you will soon notice how your body has a new form and your body starts to get used to physical activity.
Note: To make it interesting to research, our advice is for you - buy one step.Therefore, you can count the kilometers "travel" and monitor the amount of calories spending.
Planck
Another exercise that helps pump back and all body muscles, as well as quickly achieve the desired results - a bar (or one table).Make a daily bar, you will put the abdominal muscles into the melody (it will become flat) and make a press steel.
This does not mean that physical exercises are the best means to lose weight, because there is no appropriate nutrition, you cannot show your dreams into reality.
If you are interested in the simplest and most effective home training, you can deal with many online coaches.For women, we will advise classes with Julian Michaels, who specially develops all exercise, you can eliminate excess weight at home (by the way, with good personal experience).
For men, we are not too lazy and go through the forums.Many people advise Sean Thomson and his crazy training program.
If you want not only to lose weight, but also keep your weight, pay much attention to maintaining good physical shape, endurance, muscular melody and content of fat under your skin, tracking your nutrition.
Appropriate nutrition: what you need to know
As for the question, the estimated weight ratio for your growth is and the question about how much I should consider is not difficult to answer and we have dealt with this task.Now let's talk about the appropriate nutrition.The first function of PP is to provide the body with energy;The second is to provide the body with nutrients, in which mineral, protein, fat and carbohydrate elements.In addition, the body cannot do without vitamins will help strengthen the immune system.
The appropriate nutrition also implies the moderation in food (you should not eat too much, but you should not eat) and many foods.
Compliance with PP, do not force yourself to eat what causes disgust.Nutrition experts also advise slowly and carefully chew food.In addition, it is better not to leave fried products, but to cook, bake or steam.If you are a sweet lover, don't refuse him, but you have to cut partially.Pay attention to the amount of water you use.You need to drink about 2 liters a day.Water.Coffee, tea and juice are not considered.
Yes, as a gift - bonus: 10 best products to lose weight
- Meat, is a source of protein (for example, chicken).
- Fish.It contains large amounts of protein and has low calories.
- Fruit.A very delicious product, but it is best consumed before lunch.
- Peanuts and olive oil.Containing fats that are essential for the qualitative activity of the human body.
- Walnut is a source of valuable omega.
- Cottage cheese is a calcium storage.
- Vegetables: cabbage, carrots, garlic.
- Honey, not only enhances immunity, but also increases the ability to fight many infectious diseases.
- Group: oatmeal, buckwheat, picture.If the pasta, there are only solid varieties.
- Green tea contains large amounts of vitamin C and antioxidants.
Counting calories is the most effective way to fight overweight
The combination of physical effort + appropriate nutrition helps to lose weight very well.But we have checked differently on ourselves - calculating calories.Do you think this is very tired and you don't have enough nerves and time?But no.There are many websites that will become very useful for you (such as my healthy diet).There have been specially designed tables and completed calculations.You will only need to make the weight of the food you eat.Other systems will do everything else for you.