If everything you do with enviable perseverance does not help, and excess weight still returns, then the question of course - why do you continue to do so?
Sitting on different diets, the weight not only does not go away, but on the contrary, we earn even more.However, sitting on the next diet, we expect a miracle to happen and excess weight will suddenly leave once and for all!But reality is such that diets do not help!The problem with much weight loss in the fact that, every time, wanting to find a thin figure, they are fighting with extra pounds, rather than looking for a problem in themselves and trying to solve it somewhat.If the problem had been overweight, then, after being saved, we would have lost weight once and for all.However, it doesn't happen!Whenever after another diet, excess weight turns far more successful than they fought with it.What is the problem?
The main problem in the issue of losing weight is the problem of hunger.You can't face the diet because you constantly fabricate you want to eat.You can't think of work, girls, training, all thoughts about a piece of juicy beef.If you cannot distract in any way, you can use special products that suppress your appetite.Plant tariffs and special products can also be.When choosing them, remember to consult a doctor!
At the beginningAlong the way to losing weight, you can be associated with hibernation, breakdown, drowsiness.These unpleasant processes occur due to hypoglycemia (reduction of 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 deteriorates tightly, make a adjustment at a time in the diet: eat a small portion of food or drink a glass of juice.
Don't be lazy.Many cannot afford the diet due to poor will motivation.Whenever the thought crawls in your head: "Well, I'll take it and eat this piece of cake," remember your goal.On one side of the scales, a beautiful suitable figure, on the other - "calling" the stomach.Are you allocating the result?Then nothing has to stop you.
Do not disrupt the rules.Very frequent concessions and deviations from the "can" regime reduce all your efforts not to be loved.If you need a serious result, you should have a serious attitude towards the process.You have accepted the rules of the game, and you just have to follow it clearly.Remember that only after doing work for yourself will you achieve such a desired result!
5 exercises
Your weight loss exercises will depend largely on the way you decide for yourself -discipline.This is the most important factor in the effectiveness of class.They should be regular and with a positive attitude, at least 3 times a week and last from 40 minutes.You need to like the exercises that change you for the better.Weight loss exercises should be cheerfully perceived, do them with pleasure - each coach will tell you that if you do this, weight loss occurs as from magic.On the contrary, if you perceive home exercises for weight loss as hard work, the results will be minimal.
Exercise 1 - Squats
Put your shoulder width, straighten your chest and stretch your hands right before you.Holding your head straight, slowly bending your knees and gets off.Take the pelvis again.Imagine you are going to sit in a chair.Try to keep your back as smooth as possible.Don't get in.During exercise, the weight should be on the heel, they should not be chopped from the floor.At the bottom of the amplitude, make a short stop.The buttocks should not fall below the knee level.From the lower position, get up, starting from the floor of the heel and strain the buttocks.The knees should not go beyond the finger line.Exercise performed slowly.Try not to straighten your knees completely in the upper position, keep them slightly bent.To increase the load, you can use dumbbells.Keep them at shoulder level or along the legs.Complete 2-3 approaches of 8-16 repetitions.
Exercise 2- Leg Raising.
First you need to put a rug on the floor, it will become an exercise on it.Get on all four sides, get one foot on the side, forming an angle of 90 degrees.Perform 15 shaking up with one foot.It is better to start with small oscillations, gradually increasing the height of the Mach.Repeat the same leg as well.Exercise helps to tighten the buttocks.
Exercise 3 - Press Exercise
Lying on the back, the legs are bent on the knees, the legs rise to the knee level, the socks look up, their hands behind the head.Raise the upper back and try to reach your head to your knees.For a few seconds we keep your breath and strain your abdominal muscles as much as possible.We slowly return to its original position.Increased - absorb.On discount - extract.We perform three approaches with 8-20 repetitions.Break between approaches: 30-60 seconds.
Exercise 4 - For abdominal side muscles
Lying on the back, legs bent on the knees, socks look up, hands behind the head.We raise the top top and try to reach the left knee with the right elbow.Then slowly return to its original position.Then we try to reach the right knee with the left elbow.When doing this exercise, you should breathe through your mouth.Growth is absorbed.The deduction is extracted.At the peak for a few seconds, keep your breath and strain your abdominal muscles as much as possible.We perform three approaches of 8-50 repetitions in each.Rest between repetitions: 30-60 seconds.
Exercise 5 - for feet and behavior
We get your back to the wall and slide down until your legs get a proper angle about the torso.In this position, you need to keep your body the more you can resist, the more, the better.The spirit is arbitrary.After that, the legs should burn with fire.Exercise is also appropriate because it can be done in the office as well.
Diet with weight loss
All diets are short -term.And proper lifelong nutrition is simply necessary!A good energy system -Persons will help to cope with constant colds, problems with problems, hair loss and excess pounds.Consider 10 main points of the right power.
- Don't be lazy to understand your feelings every time.Should you really refer or withdraw to eat for the company?
- Make an energy program for yourself personally.Given your lifestyle, work schedule and training.For example, on the day of the evening training, somewhere at 5pm you need to have a bite of protein plates.
- Remember food food!Eat a little five times a day - about every three hours.Any meal should have protein, complex carbohydrates and slightly useful fats.Follow the size of the part.Should be your palm the size of your palm - no more.
- Remember breakfast!The "right" breakfast will help you lose faster.Morning menu should include complex carbohydrates, proteins and fats.
- It is very simple to increase fiber consumption - go to whole wheat products and add to the dishes when cooking bran.The benefit is clear: you will feel fed longer longer, the less risk is you to move, and the intestines will function as a better example.Replace refined carbohydrates (white bread, rice, pasta made of soft varieties of flour) from carbohydrates, rich in fiber (cereal, whole wheat bread, brown rice).
- Choose darker, juicy, dense, bright, bright and cheerful products of plant origin.Replace traditional side dishes with pasta and potatoes with vegetables.Instead of baking, serve the fruit on the table.
- Try to sleep at least eight hours a day.Train more, but alternative intense training with rest days so that tired muscles come to your senses.So fitness monotony - Loads does not turn into stress for your psyche, try new types of aerobic activity - sports dances, tennis, badminton, bike.
- The last meal should be no later than 6-7 pm.
- There should be plenty of juice in the diet.Thick soups are well saturated and useful for the stomach.Lower the amount of alcohol.Drink juice, tea or mineral water without gas.Soda must be forgotten.
- You need to weigh every day to find out which products you gain weight, and from which, on the contrary, you lose weight.Once a week, measure your volumes, if they begin to melt before moving weights.
- Also once a month you can arrange a buckwheat or kefir diet that will allow you to cleanse the body of additional toxins as well as get rid of some extra pounds.
Exercise tips
- When performing weight loss exercises, remember that the task is not to exhaust the body, but it is nice to paint it.
- If you have started sweating, this is already good.If there is pain in the joints, this is already a lot.
- You need to create comfortable conditions for the performance of sports exercise for weight loss.I recommend ventilating the room before exercise.Turn off the cell phone and exclude other objects that divert attention.It will be better if in the room, and better in the apartment, no one except you will be during training.
- Reserve in advance with a bottle of smooth water so that you do not distract you when you want to drink.During the pauses between approaches, you can absorb the throat.It is better to drink a little and in small sips, until the next thirst.
- The basic rule for exercises for weight loss exercises is the mood.If you approach the training, as a pleasant event that will surely bring a great result to you, then, of course, physical physical will be cheerful, fun and positive.
- One -time training will not bring a noticeable result.Large periods between classes also affect purely negative.
- It is recommended to perform home exercises for weight loss from 30 to 60 minutes.Of course, ten-minute training will also have any effect, but fat will start to burn mainly after half an hour.The pace for exercise 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.