Did you think why a lot of men and women want to lose weight?There are reasons for this.Some people agree that having thrown off 10-12 kg, they will look much better.Others cannot restore order in their personal life and claim that excess weight is guilty.
Thirds (we are talking about ladies) are outlined, they dream of the sun, the sea, and, of course, bikini.And also - about new and stylish clothes on which there is no point in spending funds for now.How to lose weight safely and hold it normal?We’ll talk about this.
Where does excess weight come from?
Different people met on our way, and each of them has different answers to this question.Most of the people we talked with, think that excess weight is hereditary and, waving to this problem with a hand, do nothing to change anything.“My grandmother was complete, my mother is complete, and I will be like that” - I have to meet such expressions on the forums.
But are the extra pounds really transmitted to the heredity from parents?No.If this is not connected with any disease (you can’t do without visiting a doctor), then the reason lies in the wrong lifestyle and nutrition (this is from personal experience).As they say, no one 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 physique and individuality of the body, then the perfect weight can be calculated by 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 rate of weight for your growth is 77 kg.
Women can calculate their weight according to a similar formula, only a place of 0.9 must be multiplied by 0.85.
Normal weight (not perfect) can be calculated if you take 100 from growth.
How to lose weight: proven ways on your own experience
If you think that we will now say what the most effective diet, then nothing of the kind will happen.We will tell you what the best exercises for weight loss exist.
Deep squats with its own weight
This is an excellent exercise that is suitable for weight loss at home.With it, you can well work out the main muscles, among which a large gluteal muscle and quadriceps.This is not to say that this is the simplest exercise, since a person whose weight is 100-120 kg will be very difficult to sit down.
Important: if deep squats cannot be performed, do not mock yourself.To get started, perform a semi -squat floor.
As for the number of squats, 3-4 approaches 20 times enough.
The number of calories burned depends on the weight, on average it is burned for one squat of 1 kcal.
Swing to kneel
Such charging will help you get rid of 7-8 kcal when performing 50 waves.But!You will work out well the middle and large gluteal muscle, as well as the scope of the abdominal muscle.
There is nothing complicated in the performance of this exercise that effectively burns fat.You need to stand on all fours, stretch your back and vigorously raise and lower the left and right leg.
Tilpers of the body
Another fastest way to lose weight is to include in your set of exercises for weight loss tilting the body.They can be performed regardless of your weight.The exercise is a little boring, but what you need to the music.So, first, make the inclinations forward, trying to get your palms to the floor.It doesn't work?Then try to reach the knees only.Then you need to make the lateral muscles work, so the slopes of the “forward” alternate with the slopes “to the side”.
There is information on the network that if you perform the tilts of the body at least 40 times on different directions every day, then in a month you can see the result in the mirror.
Bike
If you need to work out the muscles of the press, the bicycle exercise will help you with this.Lying on the floor you need to raise your legs and "pedal".For the result to be visible faster, the exercise can be diversified by adding “twisting”.To do this, you need to alternately raise the leg and the opposite elbow.
Cotton jump
This exercise is suitable for effective weight loss, will stretch and relax the spinal column and actively burn calories.Put your feet shoulder width apart and jump, making cotton in the air.
Running in place
In order to reset 5-6 kg, it is not necessary to exhaust yourself with heavy training in gyms, excess fat can be dropped at home.Running in place is a beautiful alternative to treadmills.When engaged in 20 minutes 4-6 times a week, you will very soon notice how your body acquires a new form, and your body begins to get used to physical activity.
Note: To make it interesting to study, our advice is to you - buy a step.So you can count the "traveled" kilometers and monitor the calories spent.
Planck
Another exercise that helps to pump the muscles of the back and the whole body, as well as to quickly achieve the desired result - a bar (or a board).Performing the bar daily, you will bring the abdominal muscles into tone (it will become flat) and make the press steel.
This is not to say that physical exercises are the best means for losing weight, because without proper nutrition you are unlikely to be able to embody your dream into reality.
If you are interested in the simplest and most effective home training, you can deal with many coaches online.For women, we would advise classes with Julian Michaels, who specially developed entire complexes of exercises, with which you can throw off excess weight at home (by the way, there is good personal experience).
As for men, we were not too lazy and went through the forums.Many advise Sean Thomson and his Insanity training program.
If you want to not only lose weight, but also hold the weight, then pay a lot of attention to maintaining good physical shape, endurance, muscle tone and the content of subcutaneous fat, monitoring your nutrition.
Proper nutrition: what you need to know
To the question “What is the estimated rate of weight for your growth” and the question “How much should I weigh” is not difficult to answer, and we coped with this task.Now let's talk about proper nutrition.The first function of the PP is to provide the body with energy;The second is the provision of the body with nutrients, among which mineral elements, proteins, fats and carbohydrates.In addition, the body cannot do without vitamins that will help strengthen the immune system.
Proper nutrition also implies moderation in food (you should not overeat, but you should not but eat) and a variety of foods.
Adhering to the PP, do not force yourself to eat what causes disgust.Nutritionists also advise slowly and carefully chew food.And also, it is better not to fry products, but to cook, bake or steam.If you are a lover of sweets, then do not refuse him, but you have to “cut” a portion.Much attention should be paid to how much water you use.You need to drink about 2 liters per day.water.Coffee, tea and juice are not considered.
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- Meat, which is a source of protein (for example, chicken).
- Fish.It contains a large amount of protein and has few calories.
- Fruits.A very tasty product, but it is best consumed before lunch.
- Peanut and olive oil.Contains fats that are so necessary for the qualitative functioning of the human body.
- Walnut is a source of valuable omega.
- Cottage cheese is a storehouse of calcium.
- Vegetables: cabbage, carrots, garlic.
- Honey, which not only strengthens the immunity, but increases the body's resistance to many infectious diseases.
- Group: Oatmeal, buckwheat, Fig.If pasta, then only solid varieties.
- Green tea containing a large amount of vitamin C and antioxidants.
Calorie counting is the most effective way to fight overweight
The combination of physical exertion + proper nutrition 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 you do not have enough nerves and time?But not.There are many sites that will become very useful to you (“My healthy diet”, for example).There are already specially designed tables and completed calculations.You will need to make only the weight of the food that you eat.The other system will do everything else for you.