Women who want to lose weight, you need to follow a program of action, which includes exercises in the gym and the control of feeding. Only with this approach, the fat begins to disappear, and the body will be pleasing to the eye form. The curriculum for the girl is made taking into account the characteristics of the body and the diet.
Why you want to lose weight? Select the appropriate option:
Healthy weight loss always rests on two pillars: good nutrition and regular practice of sports. There is No other option.
You can't make a beautiful figure, just having been on a diet – because through the time of withdrawal, the pounds come back, when cooking without altering the quality of the body. See also — drying to thin girls. It is important to choose correctly the diet program for women.
In this article you will learn how to eat properly, what kind of exercise it is worth to emphasize, and how to perform correctly.
Proper nutrition is essential on the way to the beautiful figure. Even if you is hard to do in the gym, but eating junk food and guarantee, of a beautiful an elastic body that will not be.
Adequate food must be fractional, that is to say, you need to eat 5-6 times (3 basic, 2-3 sandwiches) in small portions and with a small lapse of time between meals. Fractionated nutrition improves the metabolism.
To lose weight, women should eat a deficit of calories, i.e., eating the food in less energy that you expend in the process of life.
It is important to correctly assign during the day, the proteins, fats and carbohydrates. Breakfast should include complex carbohydrates and protein, eating complex carbohydrates, protein and some fats for dinner and fibers and proteins. Eating better fresh fruits, dried fruits, nuts, and dairy products.
The products need to steam, boil or bake. Try to completely remove roast, especially in the oil. You should drink a sufficient amount of clean water is to speed up the metabolism and give you energy. The standard of water a day is 30 ml for every kg of weight. Once a week you can give a download of a day in which drinking green tea and kefir or eating apples.
Example of the diet in the day for the girl
To achieve the desired results, it is important that the training were regular. It is desirable to deal with throughout the day (3-4 times a week). If you are going to attend a gym 1 time a week, the effect just isn't going, or it will be minimal. Train every day in the pursuit of the body beautiful, also, not to be – so your muscles no recovery time.
Each session should begin with a warm-up to warm up the muscles and prevent injury during practice. To the heating approach of cardiovascular exercise, like the stationary bike, orbitrek, a track to run. At the end of each training, it is necessary to do exercises for graduation, to fit these same simulators.
The total duration of the training (training and final) should be 1.5-2 hours. The exercise can include and aerobic load, and strengthening exercises.
Workout Plan to lose weight is based on the use of supercells. Under this name hides a complex of two exercises. It is necessary to perform in a row without a break – this is considered as an approach in supercells. Then, you have to rest a few minutes and re-perform two exercises in a row, this will be the second focus, etc
To lose weight there are that make a lot of approaches (4-5) with a large number of repetitions (20-25). Find out what sport is best for slim girls. You must first use a small, but the lifting of weight, then gradually increase the work load.
Remember, you cannot lose weight locally, for example, only in the legs or in the abdomen. Therefore, you have to train all parts of the body as a whole, and do not allow a an area.
To get the maximum effect of training, do not forget to drink water. Dehydration during practice may lead to fatigue and reduce maintenance.
Below we describe a few of the more interesting programs that can be used to the girls, to eliminate the excess weight and make the muscles more firm.
Program # 1 of the hands, back, chest, iron
Program # 2 – legs and glutes
If you are a beginner, and going to the gym for the first time, it is advisable to do one to two sessions with a trainer. He will tell you what each one of the flight simulators will teach you to use them and show you the correct technique of execution of each of the exercises.
Weight loss is a great work on oneself. Remember that in order to address this issue it is necessary to comprehensively – eat well and do sport. If you are going to comply with the proposed diet program for the woman and all of the above recommendations, the result will not wait long.
Let's talk about you – yes-you, you, linda of the pandorgas. Lovers of sweets, which does not have the force of will to sit for long periods of diets, and for whom the physical work is related to the work of mining, coal mining.
"Well, I can not lose weight! – honestly acknowledge you. – Practice a sport as difficult and painful, sit on the leaves of lettuce – and hungry!" And you are right, because not looked for excuses, and have confessed honestly.
We will together with you to design your sparing of the training program for weight loss at home, if you are uncomfortable to show their teles in the gym, and in general do not like crowded. And, of course, in any way, but to exercise himself, and to give up some harmful to the body of the products.
Absurd, of course, but they say that a effective method. Although harmful. This is what you love the most? Dumplings? The cake of sweet tea? Then we will take as a basis the method by contradiction". The key word "negative" — literally. One day your favorite dish you must push.
How much is comis dough balls at once? 20 pieces? Boil 30, and, literally, eat in excess of them, even if you don't want and already dizzy from them. And now everything is washed down huge cup of tea with a big piece of the cake. Not climbs – pon.
It is possible that some time ill of their favorite foods.
And the next day, let your stomach relax before you do not tense the diet. What? Choose for yourself in the vastness of the internet – its large crowd. You only need to include in your weight loss program at home. Main, which although not hard is going to meet. What are the diets?
And, of course, at that time, don't forget to make the download of the days – the day sitting in juices, fruits and vegetables. Drink more simple water – liquid, although at some time kills the feeling of hunger. And if all do not force the diet, simply eat often but in very small quantities, the stomach gets used to it.
If the food that a bit of compassion, you move to the next phase as the charge itself physically. Of course, absurd would be to advise even very full ladies do exercises, if at it the whole house and the family, and it still sticks in two jobs. What kind of load to the bed would be crawling.
Here are some of the female big dreamer. Has something hurts, the head is turned, some kind of reason. But in reality: the couch, the remote control and the tv.
Who can advise? First, examine – suddenly, they don't lie. If their pulse is rare, and the high pressure, the gymnastics she really is contraindicated. In addition – "the ambulance" is necessary to call. And here is felt shortness of breath, or sweating – is not an indicator of the disease is obesity, with which you have to fight.
On the second day of doing a couple of laps around the room, with a deep breath. If there is a house bike is a perfect assistant to get rid of excess weight. Please – look at your tv and turn the pedals sweating. And again, a light stroll down the street.
And here, in this pace, gradually increasing the workload, you need to exercise daily to the spectacular weight loss program in the home.
Hereinafter, for the full range of exercises to do-it-objectives: by walking in the place of raising above the knees, turn the head or the body (hands at waist). The rides start running, even though it is lightweight. By the way, this would be a good motivation. Suppose that all the days spent around the stadium. The good thing of not going to run most of the house.
To put in shape your downloaded the vertebral column, become a tight against the wall, and fill the stomach, propagation in the side of the hand and also push in to the wall. Let already the minute, and repeat this exercise several times a day. Therefore, slightly pull the spinal column.
If you don't have dumbbells, fill plastic bottles with water and practice with them, with hands of scissors", tilts forward, and the rise of the hands facing up. By means of a strap, which was conducted under the leg of the sofa, then light squat, holding the leash, as for the reins.
The flexing of floor just for you, therefore, in exercise of the wall. And for the floor is to do the exercise. Lie down with the belly down, lift the head, hands and feet. Imitate the movement of the swimmer, chat foot into the imaginary water.
Sitting on the floor, fill the stomach, brown back, hold your breath. Sit up because he can't breathe. Repeat this several times. It is an excellent exercise for the exchange of newspapers.
