If all you do with enviable perseverance doesn't help, and overweight still returns, the question comes naturally - why do you keep doing it?
Sitting on several diets, the weight not only does not come out, but we also earn even more.However, sitting on the next diet, we hope that a miracle will happen and the overweight suddenly comes out once and for all!But the reality is such that diets do not help!The problem 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 somehow to solve it.If the problem was overweight, after getting rid of it, we would have lost weight once and for all.However, it does not happen!Each time after another diet, overweight returns much more success than they fought with it.What is the problem?
The main problem with weight loss is the problem of hunger.You can't handle the diet because you can't eat constantly.You can't think of work, girls, training, all thoughts just about a juicy piece of meat.If you can't distract at all, you can use special products that suppress your appetite.It can be herbal rates and special products.When choosing, don't forget to consult a doctor!
At the beginningOn the way to weight loss, you can be accompanied by lethargy, collapse, drowsiness.These unpleasant processes occur due to hypoglycemia (reducing 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 worsens strongly, make an adjustment of a time on your diet: eat a small portion of food or drink a glass of juice.
Don't be lazy.Many cannot deal with the diet due to weak volitional motivation.Each time the thought drags on your head, "Well, I will catch him and eat this piece of the cake," remember your goal.On one side of the scale, a beautiful figure, from the other - the "call" of the stomach.Are you in tune with the result?So nothing should stop it.
Do not break the rules.Very frequent concessions and deviations from the regime can “reduce all your efforts to nothing. If you need a serious result, you should have a serious attitude toward the process. You have accepted the rules of the game and only follow it clearly. Remember that only after working in yourself will achieve the desired result!
5 Exercises
Your weight loss exercises will depend widely on how you decide on self -discipline.This is the most important factor in class effectiveness.They should be regular and with a positive attitude, at least 3 times a week and lasting 40 minutes.You must like the exercises that change you for the better.Weight loss exercises should be perceived with joy, make them with pleasure - each coach will tell you that if you do this, weight loss occurs by magic.And, on the contrary, if you notice the exercises at home regarding weight loss as hard work, the results will be minimal.
Exercise 1 - Squat
Put the width of your feet, straighten your chest and stretch your hands right before you.Holding your head straight, slowly fold your knees and go down.Take pelvis back.Imagine as if you were going to sit in a chair.Try to hold your back as smooth as possible.Do not lean.During exercise, the weight should be on the heels, they should not be torn off the floor.At the bottom point of the amplitude, make a short stop.The buttocks should not fall below knee level.From the lower position, go up, starting from the floor of the heels and strain the buttocks.The knees should not go beyond the toes line.Exercise performance 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 in 2-3 approaches of 8 to 16 repetitions.
Exercise 2- Vifle of the legs.
First, you need to lie a carpet on the floor, an exercise will occur in it.Place on all fours, take one leg to the side, forming an angle of 90 degrees.Perform 15 swings up with one leg.It is better to start with small balances, gradually increasing the height of Mach.Repeat the same foot too.Exercise helps tighten the hips.
Exercise 3 - Press Exercise
Lying on the back, the legs are folded on the knees, the legs are raised at the knee level, the socks look up, their hands behind their heads.Raise the upper back and try to reach our heads to your knees.For a few seconds, we hold the breath and strain the abdominal muscles as much as possible.We slowly return to its original position.Rising - inspire.In the descent - exhale.We performed three approaches of 8 to 20 repetitions.Rest between the approaches: 30-60 seconds.
Exercise 4 - For the lateral muscles of the abdomen
Lying on her back, her legs folded her knees, her socks look up, hands behind their heads.We take the upper back and try to reach the left knee with the right elbow.Then we slowly return to its original position.Then we tried to reach the right knee with the left elbow.When performing this exercise, you should breathe through your mouth.The rise is inhaling.The descent is exhaled.At peak for a few seconds, secure breathing and strain the abdominal muscles as much as possible.We performed three approaches of 8-50 repetitions in each.Rest between repetitions: 30-60 seconds.
Exercise 5 - For legs and posture
We turned their backs to the wall and slide down until the legs take a straight angle relative to the trunk.In this position you need to hold the body as much as you can stand, better.Breathing is arbitrary.After that, the legs should burn with fire.Exercise is also convenient because it can be done even in the office.
Diet with weight loss
All diets are short -term.And the proper nutrition throughout life is simply necessary!A well -covered power system will help deal with constant colds, troubled skin, hair loss and excess kilograms.Consider 10 main points of proper power.
- Don't be too lazy to understand your feelings every time.Do you really need to refer or have you been pulled to eat for the company?
- Make an energy program for yourself in person.Given your lifestyle, work schedule and training.For example, on the day of night training, somewhere at 5 pm, you need to have a protein tile bite.
- Don't miss the food meals!Eat a little five times a day - every three hours.Each meal should have protein, complex carbohydrates and slightly useful fats.Follow the size of the part.It must be the palm of the hand the size of your palm - no more.
- Don't miss the breakfast!"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 the dishes when cooking bran.The benefit is obvious: you will feel fed longer, less the danger is that you will move and the gut will function as a better example.Replace refined carbohydrates (white bread, rice, noodles made of soft flour varieties) by carbohydrates, rich in fiber (cereals, brown bread, brown rice).
- Choose more dark, succulent, dense, bright, bright and cheerful vegetable products.Replace with vegetables traditional side dishes such as 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 rest days, so that the tired muscles feel to your senses.So that the fitness monotony - loads are not stressed to your psyche, try new types of aerobic activity - sports dances, tennis, badminton, bicycle.
- The last meal should be the latest from 18h to 19h.
- There must 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 must be forgotten.
- You need to weigh every day to understand which products you gain weight and which, on the contrary, lose weight.Once a week, measure your volumes if they start melting before weight moves.
- Also once a month, you can organize a sarracene or kefir wheat diet that will allow you to clean the body of extra toxins and get rid of a few extra pounds.
Exercise Tips
- When performing weight loss exercises, remember that the task is not to exhaust the body, but it is pleasant tiring it.
- If you started sweating, that's good.If there are joint pain, this is too much.
- You need to create comfortable conditions for the performance of sports weight loss exercises.I recommend ventilating the room before training.Turn off the mobile phone and delete other attention -distracting objects.It will be better if in the room and better in the apartment, no one except you will be during the exercise.
- Beat in advance with a bottle of standing water so as not to be distracted when you want to drink.During the break between approaches, you can absorb your throat.It is better to drink a little and in small sips, until the next headquarters.
- The fundamental rule for exercise exercise exercises is mood.If you approach training, as a pleasant event that will surely bring you a great result, of course the physical physical will be cheerful, fun and positive.
- Training of a time will not bring a visible result.Long periods between classes also affect purely negative.
- It is recommended to perform exercise at home for weight loss of 30 to 60 minutes.Obviously, ten -minute training will also have some effect, but fat will start to burn mainly after half an hour.The rhythm of the exercises is better to choose moderate.
- At the end of the exercises, the most pleasant action will be to take a contrast bath and if time allows - a relaxing bath.