If everything that you do with enviable perseverance does not help, and excess weight still returns, then the question naturally arises - why do you continue to do this?
Sitting on various diets, the weight not only does not leave, but rather, we gain even more.However, sitting down on the next diet, we expect a miracle to happen and excess weight will suddenly leave once and for all!But the reality is such that the diets do not help! The trouble with many losing weight in the fact that, every time, wanting to find a slender figure, they are fighting with extra pounds, instead of looking for a problem in themselves and trying to somehow solve it. If the problem would have been in excess weight, then, having got rid of it, we would have lost weight once and for all.However, this does not happen!Each time after another diet, excess weight returns much 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 cope with the diet, because you constantly trifle you want to eat.You can’t think about work, girls, training, all thoughts only about a piece of juicy beef.If you can’t distract in any way, you can use special products that suppress your appetite.It can be both herbal fees and special products.When choosing them, do not forget to consult a doctor!
At the very beginningOn the way to weight loss, you can be accompanied by lethargy, breakdown, drowsiness.These unpleasant processes occur due to hypoglycemia (reducing the concentration of glucose in the blood).This is due to a lack of nutrients.Just wait - the body will soon adapt to new conditions and everything will return to normal.If your condition worsens strongly, make a one -time adjustment to the diet: eat a small portion of food or drink a glass of juice.
Do not be lazy.Many cannot cope with the diet due to weak volitional motivation.Each time the thought creeps into your head: “Well, I’ll take it and eat this piece of the cake”, remember your goal.On one side of the scales, a beautiful fit figure, on the other - the “call” of the stomach.Are you tuning to the result?Then nothing should stop you.
Do not break the rules.Very frequent concessions and deviations from the regime can “reduce all your efforts to naught.If you need a serious result, you should have a serious attitude to the process.You have accepted the rules of the game, and you just need to follow it clearly.Remember that only after doing work on yourself you will achieve such the desired result!
5 exercises
Your weight loss exercises will largely depend on how you decide on self -discipline.This is the most important factor in the effectiveness of classes.They should be regular and with a positive attitude, at least 3 times a week and lasting from 40 minutes.You should like the exercises that change you for the better.Exercises for weight loss should be perceived with joy, do them with pleasure - each coach will tell you that if you do this, weight loss occurs as out of magic.And, on the contrary, if you perceive home exercises for weight loss as hard labor, the results will be minimal.
Exercise 1 - Squats
Put your feet shoulder width apart, straighten your chest and stretch your hands right before you.Holding your head straight, slowly bend your knees and go down.Take the pelvis back.Imagine as if you are going to sit on a chair.Try to hold your back as smooth as possible.Do not stoop.During the exercise, the weight should be on the heels, they should not be torn off from the floor.At the lower point of the amplitude, make a short stop.The buttocks should not fall below the level of the knees.From the lower position, rise, starting from the floor of the heels, and strain the buttocks.The knees should not go beyond the line of the toes.Exercise perform emphasized 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 the shoulder level or along the legs. Fill 2-3 approaches of 8-16 repetitions.
Exercise 2- Lifings of the legs.
First you need to lay a rug on the floor, an exercise will take place on it.Get on all fours, take one leg to the side, forming an angle of 90 degrees.Perform 15 swings upwards with a leg.It is better to start with small swings, gradually increasing the height of Mach.Repeat the same foot too.Exercise helps to tighten the hips.
Exercise 3 - Press exercise
Lying on the back, the legs are bent at the knees, the legs are raised at the knee level, the socks look up, their hands behind the head.Raise the upper back and try to reach our heads to the knees.For a few seconds we hold your breath and strain the abdominal muscles as much as possible.We slowly return to its original position.On the rise - inhale.On the descent - exhale.We perform three approaches of 8-20 repetitions.Rest between approaches: 30-60 seconds.
Exercise 4 - for the lateral muscles of the abdomen
Lying on the back, legs bent at their knees, socks look up, hands behind their heads.We raise the upper back and try to reach the left knee with the right elbow.Then we slowly return to its original position.Then we try to reach the right knee with the left elbow.When performing this exercise, you should breathe through the mouth.The rise is inhale.The descent is exhaled.At the peak for a few seconds, hold your breath and strain the 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 legs and posture
We become your back to the wall and slide down it down until the legs take a right angle in relation to the torso.In this position, you need to hold the body as much as you can withstand, the more, the better.The breath is arbitrary.After that, the legs should burn with fire.The exercise is also convenient because it can be done even in the office.
Diet with losing weight
All diets are short -term.And proper nutrition throughout life is simply necessary!A well -chosen power system will help to cope with constant colds, problem skin, hair loss and excess kilograms.Consider 10 main points of proper power.
- Do not be lazy to understand your feelings every time.Do you really need to refer or was it pulled to eat for the company?
- Make a power program for yourself personally.Given your lifestyle, work schedule and training.For example, on the day of evening training, somewhere at 5 pm you need to have a bite of protein tiles.
- Do not miss food meals!Eat a little five times a day - about every three hours.Each meal should have proteins, complex carbohydrates and slightly useful fats.Follow the size of the portion.It should be your palm the size of your palm - no more.
- Do not miss breakfast!The “right” breakfast will help you lose faster.The morning menu should include complex carbohydrates, proteins and fats.
- It is very simple to increase fiber consumption - go to whole grain products and add to dishes when cooking bran.The benefit is obvious: you will feel fed longer longer, less the danger is that you will move, and the intestines will work as an example better.Replace refined carbohydrates (white bread, rice, pasta made of soft varieties of flour) by carbohydrates, rich in fiber (cereals, whole grain bread, brown rice).
- Choose more dark green, juicy, dense, bright, bright and cheerful products of plant origin.Replace with vegetables traditional side dishes like pasta and potatoes.Instead of baking, serve fruits on the table.
- Try to sleep at least eight hours a day.Train more, but alternate intense training with days of rest so that the tired muscles come to your senses.So that the monotony of fitness - loads does not turn into stress for your psyche, try new types of aerobic activity - sports dances, tennis, badminton, bicycle.
- The last meal should be no later than 6-7 pm.
- There should be enough liquid in the diet.Thick soups are well saturated and beneficial to the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.The soda should be forgotten.
- You need to weigh every day to understand from which products you gain weight, and from which, on the contrary, you lose weight.Once a week, measure your volumes, in case they begin to melt before the weight moves.
- Also once a month you can arrange a buckwheat or kefir diet that will allow you to cleanse the body of extra toxins, as well as get rid of a couple of extra pounds.
Exercise tips
- When performing weight loss exercises, remember that the task is not to exhaust the body, but it is pleasant to tire it.
- If you started sweating, this is already good.If there are pains in the joints, this is already too much.
- You need to create comfortable conditions for the performance of sports exercises for weight loss.I recommend ventilating the room before training.Turn off the mobile phone and exclude other objects that distract attention.It will be better if in the room, and better in the apartment, no one except you will be during the exercise.
- Stock up in advance with a bottle of still water so as not to be distracted when you want to drink.During pauses between approaches, you can soak the throat.It’s better to drink a little and in small sips, until the next thirst.
- The fundamental rule for exercising exercises for weight loss is the mood.If you approach training, as a pleasant event that will certainly bring a great result for you, then, of course, the physical physical physical will be cheerful, fun and positive.
- One -time training will not bring a visible result.Large periods between classes also affect purely negative.
- It is recommended to conduct home exercises for weight loss from 30 to 60 minutes.Of course, ten-minute training will also have any effect, but the fat will begin to burn mainly after half an hour.The pace for exercises 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 permits - a relaxing bath.