We welcome you, dear readers. Today we talk about a serious problem, relevant both for women and for men, that is to say, excessive weight, and quick way of dealing with it. The fat does not only ruin the figure, worsens health, it reflects on the functioning of the internal organs, leads to premature aging, hormonal disorders, and other phenomena irreversible. Bring the body in order to help you set of exercises for weight loss. It is important to understand how to train to reach a quick result and harnesses around the body.
The preparatory phase
Before active sports activities in the gym and perform the exercise daily, it is necessary to understand the characteristics of the process of weight loss. The secret of success is that of a harmonious combination of diet to burn fat and exercise.
That this eat to lose weight
It is important to learn how to eat properly, because none of the training that can help you lose weight if you continue eating high-calorie foods. The menu for the girls and guys who want to lose weight and make the body slender and in shape, it should be based on the consumption of proteins. The main source of protein food is lean meat, poultry (chicken and turkey), dairy products, eggs, etc.
Combine proteins with fibers contained in vegetables, but also of complex carbohydrates (cereals, pasta, bran). The optimal ratio of proteins, fats and carbohydrates for weight loss is 50/15/35. A must have for anyone looking to lose weight in 30 days, is the exclusion from the diet:
- sweet;
- sweets and bakery products;
- sweetened drinks, juices and alcohol;
- semi-finished products;
- fast food;
- mayonnaise.
It is important to review the methods of cooking. Fried food is considered to be harmful. If we have to cook in a frying pan, then use olive oil, but it is better to give preference to this thermal processing techniques of food, such as steaming, baking, stewing, cooking. Learn to count calories. You need to consume less calories than you spend the body. Enough the standard for each day, considering the volume of 1200-1500 kcal. Eating is important fractional, but in small portions. Avoid the feeling of hunger, so increases the risk of failure.
To get rid of extra pounds, hanging belly and hips for a short period, it is necessary to maintain the water balance in the body. The daily rate of the liquid is 2 litres. Drink clean water without gas, green tea, herbal tea. Coffee, cocoa and other high calorie drinks is better to give up.
The secrets of the success of the training
Novice, who is used to stay in the house and a sandwich, before learning the technical execution of the exercises, it is necessary to understand the characteristics of the lessons. The rules of training for beginners at home or in the gym are pretty simple:
- Before starting the training necessarily takes place in the warm-up, and after – ligament (stretching). This is necessary to warm up the muscles and joints, prevent the risk of injury and damage.
- For weight loss and burn calories you should place the emphasis on the cardio load. Running, swimming, cycling, jumping rope skipping, fitness activities and aerobics – all types of cardio workout. This starts the process of burning of body fat, develop the cardiovascular and the respiratory system. Cardio – pretty version of the warm-up.
- Remove the fat – it is not the most important thing. For an elastic body, it is necessary to increase the muscles and pumping. For this we need power training with weights – dumbbells, kettlebells, barbells. The exercise you need to perform 3-4 series from 5-7 repetitions.
- Increase the weight must be gradual. Choose comfortable work pace. Start with minimum loads, engaged in an engineering study, and only then complicate the exercise.
- Training need comfortable clothes and rhythmic music. All movements should be free, then clothing must not stand in the way. And the cheerful music will brighten up during the lessons.
- Start your day with morning gymnastics. She will help you to recharge your body energy throughout the day, "re-awaken" the cells.
- Properly breathe. During the execution of breathing exercises. In an effort to always be fact-expiratory.
Create a table with the calendar of activities. We do not have to do every day. Let your muscles rest and time to recover of the muscle tissue. The perfect solution – workout through the day. It is important not to set goals are unattainable, for example, lose weight in a week. Get rid of excess weight – a long process that requires the utmost dedication. Note the result can be a minimum of one month of training.
Mode of the lessons
Training can be destination, which is designed to fix problem areas — the waist, legs, butt, and also a tonic. The lessons will be more effective if you determine which areas need strengthening and pumping. To check the results, take a photo before the start of the training, and repeat every month. In the photo is easier to track the changes that occur with the figure. We offer you the exercises to target different muscle groups. Select the appropriate options, and create a customized program for your workout.
For the thighs and buttocks
The area priests are for the most part of the girls more problematic. Fat, as luck would have it, accumulate just below the belt. This is due to the female physiology. The body of the women "programmed" to deposits of fat in the stomach area, hips and buttocks, because it creates favorable conditions for the realization of the reproductive function. To obtain a reduction of the volumes in the lower sector help in the effective way:
- Mahi. Perform the exercise can be standing or lying down. In the vertical position should be kept on hands for the support. First the right leg assign), then the left. If you are working in a horizontal plane, it is necessary to lie down on your side, and lift the leg. Perform an exercise for 20 times for each leg.
- Lunges. We are just in the hands of handlebars, we make a step forward, and at the same time doing squats. Once the thigh will be parallel to the floor, back in the PI. We do 2-3 approach for 10 times.
- Squat. Exercise has a lot of variants. To begin to learn the technique. Become a member to the right, the distance between the 40-50 cm, hands clasped to the castle. Let's start the squat, avoiding the pelvis back, keeping your back straight. The deep squat is not necessary to stop and start moving in the opposite direction should be after the thigh will be parallel to the floor.
For the back
Our figure is largely depends on the posture. In total, as well as the people after 40 years of age, on the vertebral column represent a serious load, and the muscles are not able to support her under pressure. So it is very important to strengthen the muscles of the back. For this you need to perform the following exercises:
- Windmill. Become straight, legs we have a large line of the shoulders, the hands we raise a hand. It is necessary to bend forward, back straight, and perform mahi hands, alternately, touching the floor. The optimum number – 20 repetitions.
- Almost somersaults. Lie on your back with the legs short to the belly and take their hands, not the head can go forward. In this grouped position beginning to roll back and forth. Doing 2 sets of 10-15 repetitions.
- Basket. Lie down on your stomach, legs bend at the knees, the hands hold ankle. Inspiratory, ripped chest and hips from the floor, fix the position and relax. Repeat it 10-15 times.
- The snake. Lying on your belly, legs outstretched, the focus on the socks. Touch the hands, join them in a castle and lift the chest, as above, looking to the ceiling. We perform the exercise 10 times.
Performing these simple movements, it is possible to significantly improve the state of your back, correct your posture, prevent the development of osteoporosis and osteoarthritis. Simple and convenient for the exercise of the back, it is a lesson on the ball. Exercises on the ball can also strengthen the muscles of the back and other groups of muscles.
For printing
These exercises you can include in a workout or run separately in the morning and in the evening.
- The belt. Reviews indicate that this is one of the best static exercises, allow you to increase the general tone of the muscles. It is necessary to take a position that is point-blank lying, then bend the arms and place the forearms. The whole body must be tense and represent a continuous line. We find in this location 4 times for 1 minute.
- Twist. Lie on the floor with legs raised on a hill, and fix it. The hands load back of the head. We take a deep breath, exhale lift the body and add the chest to the knees. We do 3-4 series of 10 to 12 repetitions. Twist are direct, oblique, reverse.
- Scissors. Lie on the floor, raise your legs upward with an angle of 30 degrees and make a cross, which recalls the cutting movement. Half a minute the left leg over the right, even half a minute and vice versa.
For arms and shoulders
After 50 years, and also with the drastic loss of weight, the skin in the area of the hands and forearms very vagueness. To give the muscles to return elasticity and tone, perform the following exercises:
- Push-ups. Lie down on the belly, place the accent on the palm of the hand and socks. We bend and vice versa elbows 20 times. If the first time it happens less, do not worry. Every time you will always be more and better.
- Retreat hand in hand. The exercise is performed with dumbbells. Become a member directly, in each hand a dumbbell. We take a deep breath and arms in side so that they become parallel to the floor. Try to perform 30 reps in 2-3 approach.
- A Pull-up. The movement is running on the traverse. It is necessary to grasp the horizontal bar so that the distance between the palms of the hands it was 25-30 cm effort of the hands need to pull your body upward so that your chin is above the bar. The minimum number of repetitions to 10 times.
It is important to understand as it must last for an effective workout. A good option – not more than an hour, but 30 minutes little. Before beginning the course weight loss is necessary to consult a doctor and a professional trainer. They will help you to choose efficient and safe programme of activities.
Losing weight requires concentration and responsible approach. It is important to have a powerful incentive, and do not throw training, eat correctly, and to give up bad habits. By following the basic rules of training at home or in the room, you can get rid of extra pounds, acquire a slim figure and self-confidence. We wish you good luck!