If everything you do with enviable perseverance does not help and the excess weight comes back again, then the question naturally arises: why do you continue to do so?
Sitting on various diets, the weight not only does not leave, but rather, we earn even more.However, sitting at the next diet, we expect a miracle to happen and that the excess weight suddenly leaves once and for all!But reality is such that diets do not help!The problem with many losing weight in the fact that, every time, wanting to find a streamlined figure, they are fighting with extra kilos, instead of looking for a problem in themselves and trying to solve it in some way.If the problem would have been excess, then, having freed us, we would have lost weight once and for all.However, this does not happen!Every time after another diet, excess weight returns much more success than they have fought.What is the problem?
The main problem in the question of weight loss is the problem of hunger.You can't face the diet, because you are constantly incomprehensible you want to eat.You cannot think of work, girls, training, all thoughts only on a piece of juicy meat.If you cannot distract in any way, you can use special products that suppress the appetite.It can be both taxes based on herbs and special products.When you choose them, don't forget to consult a doctor!
At the startOn the road for weight loss, you can be accompanied by lethargy, fault, sleepiness.These unpleasant processes occur due to hypoglycaemia (reducing the concentration of glucose in the blood).This is due to the lack of nutrients.Wait, the body will soon adapt to new conditions and everything will return to normal.If your condition worsen strongly, create an once on the diet adjustment: eat a small portion of food or drink a glass of juice.
Don't be lazy.Many cannot cope with the diet due to the weak voluntary motivation.Every time the thought insinuates in your head: "Well, I will take it and eat this piece of the cake", remember your goal.On the one hand of the stairs, a good figure of adaptation, on the other - the "call" of the stomach.Are you tune in the result?Then nothing should stop you.
Do not break the rules.Very frequent concessions and deviations can "reduce all your efforts at all. If you need a serious result, you should have a serious attitude towards the process. You accepted the rules of the game and you just have to follow it clearly. Remember that only after doing the work on yourself will you achieve this desired result!
5 exercises
Your weight loss exercises will depend largely on how they decide on self -discipline.This is the most important factor in the effectiveness of the classes.They should be regular and with a positive attitude, at least 3 times a week and last for 40 minutes.You should appreciate the exercises that change you for the better.Weight loss exercises should be perceived with joy, do them with pleasure: each coach will tell you that if you do, the weight loss occurs as if by magic.And, on the contrary, if you perceive home exercises for weight loss as a hard work, the results will be minimal.
Exercise 1 - Squat
Put the width of the shoulder of the feet, straighten the chest and stretch your hands before you.Keeping your head straight, slowly bend your knees and go down.Resume the pelvis.Imagine as if you sit on a chair.Try to hold back your back as smooth as possible.Don't bend down.During the exercise, the weight should be in crisis, they should not be torn from the floor.At the bottom of the breadth, make a short stop.The buttocks should not drop below the knee level.From the lower position, get up, starting from the floor of the heels and strive the buttocks.The knees should not go beyond the line of the fingers.Exercise has slowly underlined.Try not to completely straighten your knees in a upper position, a slightly folded keep.To increase the load, it is possible to 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 have to lay a carpet on the floor, an exercise will take place.Go to four legs, take a leg on the side, forming a 90 degree angle.Perform 15 swing upwards with one leg.It is better to start with small oscillations, gradually increasing Mach's height.Repeat the same foot too.Exercise helps to tighten the hips.
Exercise 3 - Press exercise
Lying on the back, the legs are bent on the knees, the legs are raised at the level of the knee, the socks look up, the hands behind the head.Lift the upper part of the back and try to reach your head on your knees.For a few seconds we treat our breath and filter the abdominal muscles as much as possible.Let's slowly return to its original position.Ascent - Inspira.Downhill - Exhale.We perform three approaches of 8-20 repetitions.Rest among the approaches: 30-60 seconds.
Exercise 4 - For the lateral muscles of the abdomen
Lie on the back, the legs bowed to the knees, the socks rise up, the hands behind their heads.We lift the upper part of the back and try to reach the left knee with the right elbow.So let's go back slowly to its original position.So let's try to reach the right knee with the left elbow.When performing this exercise, you should breathe through the mouth.The ascent is inlaus.The descent is exhausted.Peak for a few seconds, retain the breath and filter the abdominal muscles as much as possible.We perform three approaches of 8-50 repetitions in each.Rest between the repetitions: 30-60 seconds.
Exercise 5 - For legs and posture
We turn back to the wall and slide it down until the legs take a right angle compared to the bust.In this position, you have to keep the body as much as possible to resist, the better, the better.The breath is arbitrary.After that, the legs should burn with the fire.The exercise is also convenient because it can also be done in the office.
Weight loss diet
All diets are short -term.And proper nutrition for life is simply necessary!A well -chosen power system will help to cope with constant colds, problematic skin, hair loss and excess kilograms.Consider 10 main points of adequate power.
- Don't be lazy to understand your feelings every time.Do you really need to refer or was he pulled to eat for the company?
- Create a power program for yourself personally.Given your lifestyle, work program and training.For example, the day of evening training, somewhere at 17:00 it is necessary to have a bite of protein tiles.
- Don't 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 of the palm size, no longer.
- Don't 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 grains products and add the dishes during cooking the bran.The advantage is obvious: you will feel fed longer, the less the danger is that you will move and the intestine will work as a better example.Replace refined carbohydrates (white bread, rice, pasta made of soft flour varieties) from carbohydrates, rich in fiber (cereals, whole grain bread, whole rice).
- Choose more dark green, juicy, dense, bright, bright and cheerful products of plants.Replace with traditional contours such as pasta and potatoes.Instead of cooking, serve fruits on the table.
- Try sleeping at least eight hours a day.Train more, but an intense alternative training with days of rest so that the tired muscles come in your senses.So that the monotony of fitness - loads does not turn into stress for your psyche, try new types of aerobic activities - sports dances, tennis, badminton, bicycle.
- The last meal should be no later than 18-7.
- There should be quite liquid in the diet.Thick soups are well saturated and beneficial for the stomach.Reduce the amount of alcohol.Drink juice, tea or mineral water without gas.The soda should be forgotten.
- You have to weigh every day to understand which products can be increased and from which, on the contrary, you lose weight.Once a week, measures the volumes, in the event that they start to melt before the weight moves.
- Even once a month you can organize a buckwheat or kefir diet that will allow you to clean the body of extra toxins, as well as get rid of a couple of extra kilos.
Suggestions for the exercise
- When performing weight loss exercises, remember that the task is not exhausted the body, but it is pleasant to tire it.
- If you started sweating, this is already good.If there are pain in the joints, this is already too much.
- It is necessary 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, nobody except you that you will be during the exercise.
- Stock out in advance with a bottle of fixed water so as not to be distracted when you want to drink.During the breaks between the approaches, you can immerse the throat.It is better to drink a little and in small sips, up to the next thirst.
- The fundamental rule for exercising the weight loss exercises is mood.If you approach training, as a pleasant event that will surely bring a great result for you, therefore, of course, the physical physicist will be cheerful, fun and positive.
- Training at the same time will not bring a visible result.Even the large periods between classes influence purely negative.
- It is recommended to conduct home exercises for weight loss from 30 to 60 minutes.Of course, the ten -minute training will also have any effect, but the fat will begin to burn mainly after half an hour.The rhythm 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 the weather allows it, a relaxing bathroom.