If everything you do with enviable perseverance doesn’t help, and your overweight weight is still coming back, then the question will naturally arise – why do you keep doing this?
Sitting in various diets, not only does the weight not leave, but also increases more.But, sit down and eat next, we hope miracles will happen and the excess weight will suddenly go once and for all!But the reality is that diet is useless!Many people have trouble losing weight because they want to find a slim character every time they are fighting with extra weight instead of finding the problem themselves and trying to solve it somehow.If the problem is too much weight, then get rid of the problem and we will lose weight once and for all.But, this won't happen!Every time after each diet, the excess weight is much more successful than they have fought against.what is the problem?
The main problem with weight loss is hunger.You can't handle your diet because you keep trying to eat.You can't think about work, girls, training, and all the thoughts about juicy beef.If you can't distract yourself in any way, you can use special products that suppress appetite.It can be both a herbal fee and a special product.Don't forget to consult a doctor when choosing them!
At the beginningOn the way to losing weight, you can be accompanied by lethargy, collapse, and lethargy.These unpleasant processes are caused by hypoglycemia (reducing the concentration of glucose in the blood).This is due to lack of nutrition.Just wait - the body will quickly adapt to the new conditions and everything will return to normal.If your condition worsens, make a diet adjustment: Eat a small portion of food or drink a glass of juice.
Don't be lazy.Many people are unable to cope with their diet due to voluntary motivation.Whenever the thought spreads into your mind: “Okay, I’ll take it and eat this cake”, remember your goal.On one side of the scales, a beautiful figure, and on the other hand, the "call" of the stomach.Are you adjusting the results?That's nothing to stop you.
Don't violate the rules.Very frequent concessions and deviations from regimes can “reduce all efforts.
5 exercises
Your weight loss exercise depends largely on how you decide on your self-difference.This is the most important factor in class effectiveness.They should be regular and with a positive attitude, at least 3 times a week, for 40 minutes.You should like to change your practice.The practice of weight loss should perceive their fun in a joyful way – every coach will tell you that if you do, weight loss will appear outside of the magic.And, on the contrary, if you think home exercise is about losing weight, the results will be minimal.
Exercise 1-Squat
Separate the shoulders of your feet, straighten your chest, and stretch your hands in front of you.Straighten your head, slowly bend your knees, and then go down.Retrieve the pelvis.Imagine it as if you were going to sit in a chair.Try to make your back as smooth as possible.Don't bend over.During exercise, the weight should be on the heel and should not be tear off the floor.At the lower point of the amplitude, it stopped for a short time.The hips should not be below the knee level.Start at the lower position, start from the floor of the heels, and then filter the hips.The knees should not exceed the line of the toes.Slow exercise performance.Try not to straighten your knees completely, keep them slightly bent.To increase the load, you can use dumbbells.Keep them horizontally on your shoulders or on your legs.Fill in 2-3 methods for repeating 8-16 times.
A 2-legged exercise match.
First, you need to put a carpet on the floor, which will have a workout.Get all four and extend one leg to the side to form an angle of 90 degrees.Wave your legs upwards by 15.It is best to start with a small swing and gradually increase the height of Mach.Repeat the same foot.Exercise helps tighten your hips.
Exercise 3-Press Exercise
Lying on the back, your legs bent on your knees, your legs lifted on your knees, your socks lifted up and your hands behind your head.Lifting up the upper back, trying to reach our heads onto our knees.Within seconds, we held our breath and filtered as much of our abdominal muscles as possible.We slowly return to its original position.On Ascending - Inhale.On the decline - exhale.We perform three methods of repetition of 8-20 times.Rest between methods: 30-60 seconds.
Exercise 4-Abdominal Muscles
Lying on the back, legs bent on your knees, socks raised their heads, hands behind their heads.We raised our upper back and tried to reach our left knee with our right elbow.Then, we slowly return to its original position.Then, we try to reach our right knee with our left elbow.When doing this exercise, you should breathe through your mouth.Ascending is inhalation.Descent is exhaled.Take a few seconds on the top of the mountain, hold your breath and deal with as many abdominal muscles as possible.We perform three methods of 8-50 repetitions in each.Rest between repetitions: 30-60 seconds.
Practice 5-legs and postures
We become your back and then slide down until the legs are at right angles related to the torso.In this position, you need to keep your body as much as possible, the more the better.Breathing is arbitrary.After that, the legs should be burned with fire.Practice is also convenient because it can be done even in the office.
lose weight
All diets are short-term.Proper nutrition for the whole life is necessary!Choosing a good power system will help with ongoing colds, problematic skin, hair loss and excess kilograms.Consider 10 main points of correct power.
- Don't be lazy to understand how you feel every time.Do you really need recommendations or do you want to eat for the company?
- Make a power plan for yourself.Consider your lifestyle, work schedule and training.For example, on the day of evening training, somewhere at 5pm you need to take a bite of protein tiles.
- Don't miss the food!Eat five times a day - about every three hours.Every meal should have protein, complex carbohydrates and slightly useful fats.Follow the size of the section.It should be the palm of your palm-sized - no longer your palm.
- Don't miss breakfast!The “right” breakfast will help you lose faster.Morning menus should include complex carbohydrates, proteins and fats.
- It’s very simple to increase the consumption of fiber – use whole grain products and add dishes when cooking bran.The benefits are obvious: you will feel longer and longer, and less danger is that you will move and the gut will be better for example.Replace delicate carbohydrates with carbohydrates (white bread, rice, pasta made from soft flour) and are rich in fiber (cereals, whole grain bread, brown rice).
- Choose more dark green, juicy, dense, bright, bright and cheerful plant origin products.Instead of traditional side dishes for vegetables, such as pasta and potatoes.Rather than baking, fruit is served on the table.
- Try to sleep for at least eight hours a day.Training more, but perform alternative intense training during rest days to allow tired muscles to emerge your senses.Therefore, the monotony of fitness - the load does not turn into psychological stress, try new types of aerobics - sports dance, tennis, badminton, bicycle.
- The last meal should be no later than 6-7 pm.
- There should be enough liquid in the diet.The thick soup is saturated and is good for the stomach.Reduce alcohol volume.Drink juice, tea or mineral water without gas.Soda should be forgotten.
- You need to weigh daily to understand the product you gain weight, instead you can lose weight from it.Once a week, measure your amounts in case they start melting before the weight moves.
- Plus, you can arrange a buckwheat or kefir diet once a month, allowing you to cleanse the body of extra toxins and reduce a few pounds.
Exercise skills
- When doing weight loss exercises, remember that the task is not to exhaust the body, but fatigue is enjoyable.
- If you start sweating, this is already good.If there is pain in the joints, it's too much.
- You need to create comfortable conditions for physical exercise performance to lose weight.I recommend ventilation before training.Turn off your phone and exclude other distracting objects.If it's better in the room, in the apartment, no one will be better except when you're working out.
- Store in advance with a bottle of still water to avoid being distracted when you want to drink.During the pause between approaches, you can soak your throat.It is best to drink a little urination until the next time you are thirsty.
- The basic rule of weight loss exercise is emotions.If you are trained, it is a pleasant event that will surely bring you great results, then, of course, the body will be cheerful, fun and positive.
- One time training will not lead to obvious results.Large classes can also affect pure negatives.
- Family exercises are recommended to reduce 30 to 60 minutes.Of course, ten minutes of training will have any effect, but the fat will mainly start burning in half an hour.The best choice is to choose medium speed.
- At the end of the exercise, the most pleasant move will be to perform a contrast shower, if time allows - a relaxing bathtub.