Proper nutrition and exercise
The magic combination of sport and proper nutrition is the right way to beauty and health without excess weight. Many know the rules of a healthy diet and the secrets of effective training. But very few people can realize all this in life. And who manages to do this, he gets literally everything he dreams about - an ideal slim body, a minimum of problems and ailments, vitality and success in life. In fact, everyone can make a figure fit. If you have not yet learned about how to lose weight properly with sports and a well-thought-out diet menu, then take a look at the following ways of quickly transforming a physique.
Proper weight loss
How to start losing weight correctly?
To give a start to change for the better, you need a powerful motivation. Many decide to live a new life, but time passes and again they return to bad habits, they throw the target. To prevent this from happening, you must permanently switch to proper nutrition and regularly give physical activity to the body. Temporary diets and trainings once a month will not help. First of all, we must decide what all this is for, what exactly a person will receive along with getting rid of excess weight and what he will lose if he gives a slack again. So, the initial stage is to bring the schedule of life in order (a reasonable combination of work and rest), nutrition planning and self-training to sport.
How to lose 10 kg per month without harm to health?
Weight loss of 10 kg per month is a rather aggressive method of losing weight. It does not work for a lot of extra pounds. But if there are no diseases and the doctor does not mind, you can try. Hard fat-burning training will be required. At the same time, strict dietary restrictions are needed, namely: the predominance of proteins in the diet, only 20 grams of carbohydrates per day. The basis of the diet is protein food, fiber, vegetables, food 5 times a day. The main thing should be the optimal calorie deficit, for each caloric value is determined individually. But the problem is that on a meager diet-drying you can sit for a maximum of 10 days, during this time it takes 5-10 kg of weight.
Nutrition for weight loss
How to eat properly to lose weight?
You will be able to lose weight if you focus on vegetables and fruits, drink plenty of water, eat breakfast cereals or eggs, eat dinner, and have dinner easily. You need to study your body, find useful analogs to all harmful foods in the diet, do not take alcohol, intelligently reduce the volume of each serving. It is useful to change diets in a timely manner, learn how to count calories, protect oneself from overeating and hunger, avoid stress and move with it all together. Add to the menu a lot of not heavy, vitamin, fat-burning products. The fractional food is welcome, which means that one should eat a little, but often.
How much can you lose weight on proper nutrition?
Instead of figuring out how quickly weight loss occurs on proper nutrition, you need to start acting - to move on to it. The timing of the appearance of the first results and their persistence depends on your discipline. If you go on a healthy diet, you need to acquire new healthy eating habits, cleanse the body, and perhaps change your social circle. To track the fluctuations in weight, you have to weigh yourself weekly, often there is no point. In the best case, after 14 days of proper nutrition, the weight will begin to decrease. And in the worst case, in the presence of diseases or an incorrect approach to nutrition, the weight will be dumped for a while and also quickly recruited.
How correctly to count calories to lose weight?
It is useful to have a table with calorie content of each product you use. It is very convenient to use the calculator of calories on Android - there are many applications for tracking the nutritional value of diet for weight loss. Similar calculators are on the Internet, you can enter your data online and the system will help you count. On average, with a sedentary lifestyle, 1200 kcal per day should be consumed, while in the sport life 1800 kcal. For a day, men spend 2800-3000 calories, and women 2200-2500 kcal, depending on the way of life. You can not afford a large calorie shortage, the deficit should be 10-25%, while losing weight is guaranteed.
How to drink water properly to lose weight?
Competent consumption of water helps to lose weight. This affordable drink cleans and revitalizes the body, accelerates metabolism. It's better to start your day with a glass of clean warm water. It is also good to drink 20 minutes before each meal, which will protect against overeating. Water will be needed in training. The main drink should arrive until 6 pm, so as not to walk at night to the toilet and get rid of swelling. Do not drink while eating, just before eating, before going to bed. The optimum volume of water per day is 1.5-2 liters. For each kg of weight - 30-40 mg of water. Non-carbonated mineral water is welcome. When calculating the volume of water, no other beverages are taken into account.
Tips for dieticians how to lose weight with health benefits
Under useful weight loss nutritionists understand health and cleansing diets that do not harm the body. Almost all experts advise to switch to a fractional food. Important factors - a small portion size, a very large variety in nutrition. Also often there are recommendations about the fact that you have to combine diets with sports, constantly lead a healthy lifestyle, do not eat at night, exclude harmful sweets, everything is fatty, fried, salted, smoked and stuffed with dubious additives. To reduce weight with health benefits, you need to calculate your ideal weight according to the table (according to height, age, sex, type of metabolism) and strive to keep within this range. People with a normal body mass index are less predisposed to illnesses and feel better.
Fitness for weight loss
How to exercise in the gym for weight loss?
To lose weight, you need to engage in medium-intensive activities more than 3 times a week in the gym. Together with this, a low-calorie protein diet is needed. For a month you can throw 2-4 kg. The coach will tell you how to combine force and cardio loads. At one training it is desirable to work out as many different muscle groups as possible. Each exercise - a minimum of 8 repetitions, 4 sets. Rest between sets - up to 1 minute. To get exhausted, finish the workout on the track. Before training - stretching-warm-up, after - a hitch. Work on simulators is better 40-45 minutes, on a fat burning pulse - 120-140 beats per minute.
How do I exercise on a stationary bike?
It's good that the exercise bike can be used in the hall and at home. This is a great projectile for effective fat burning. For beginners - pedal for 15 minutes, advanced - 40-60 minutes per session. Training is arranged 3 times a week to rest for 1-2 days. Pulse for an exercise bike - 65-75% of the maximum, which is calculated as follows: 220-age. Interval training is also welcome - alternating intensive and slow work. At a speed of 20-25 km / h at a weight of 50 kg, 485 kcal can be burned, 515 kcal, 55 kg - 565 kcal, 65 kg - 600 kcal. Classes on the bike are easy to master, but you need to calculate the load according to their capabilities.
How to engage in an elliptical weight loss simulator?
To achieve a fat burning effect, it is necessary to work on an ellipsoid at home or in the gym at least 40 minutes per session, and all you need to train 4 times a week. When driving, strain the press. Modern smart trainers offer built-in programs, according to which you can train and lose weight. For beginners, it is better to practice on the pulse 120 beats per minute. Then you can accelerate, increasing the intensity. Ultimate pulse, try to calculate according to the scheme: 220 minus your age, multiply the result by 0.8. This will be the optimal heartbeat for fat burning. Ellipse gives results after 14 days of intensive training. Depending on the speed, fat reserves are melting. At 15-30 km / h it will be possible to burn 300-700 kcal per hour.
How to squat to lose weight legs?
The technique of correct squats for weight loss of legs and beautiful buttocks can master everyone. There are many types of this exercise. Before classes you need a warm-up, while doing squatting the feet do not come off, the back is straightened, the press is strained. At lowering, inhale, on exhalation - exhalation. To bring the legs in order, perform classical squats, plies, frontal squats, Hindu, with weighting, squat against the wall and on one leg. One approach should be performed from 10 to 15 repetitions. When the technique is sharpened, you can add the number of squats to infinity. For example, there is a program for 1000 squats per day.
How to skip on a rope for weight loss?
Skipping rope is an effective tool for a beautiful figure. If you have a lot of excess weight or curvature of the spine, it is better not to jump without consulting a doctor. Training with a rope is called the fashionable word "skipping". Practice different styles of jumping. Train 10 minutes a day, then increase the time. At intensive work on a skipping rope it is possible to burn about 330 kcal for 30 minutes. Working on 60 minutes a day, you will see that 70 g of pure fat goes. For an hour about 700 kcal melts, but this is available prepared. On average, the session can last 45 minutes, and this will be effective. In any case, the training should take from 30 minutes. Many people like to jump on an empty stomach or for a warm-up.
How to do an exercise strap to lose weight?
Static exercise The bar exists in different variations and is aimed at strengthening the press. Beginners are advised to keep the bar for 20 seconds, three times a day. And advanced can improve, bringing the holding time to several minutes (for example, experienced can spend 5 minutes in the bar). Practice different types of exercises, increase the number of sets. In the bar, do not relax your legs, buttocks and stomach, do not bend your back in the lower back. In the standard exercise, the elbows are strictly under the shoulders. The body should stretch into one straight line, the weight is distributed evenly. Do a classic, with a raised leg, on the elbows, side and inverted bar.
How to lose weight in the pool?
Swimming is good for health. You can engage in the pool for those who are not suitable for many types of fitness. For weight loss, interval training is great, where the fast pace goes alternately with the slow one. For example, 5 minutes warm-up, then 7 laps, in every 15 seconds of work and 10 seconds rest, then 5 minutes hitch. There are different styles - breaststroke, butterfly, on the back, crawl or free. And also in the pool you can lose weight if you go to aqua aerobics classes or aquagioging. Group training in the pool is very fun and energetic. There are special dumbbells and other shells that increase the load on the entire body while doing exercises in the water.
How to properly run to lose weight?
Running can be the main direction for losing weight or one of the elements of a fat burning program. Remember, the running training should last from 60 minutes, in this case you will manage to achieve weight loss. It is advisable for beginners to run for 15 minutes and gradually increase the load. To cause weight loss, you need a long run or interval training. The last option forces you to give the maximum. This training combines walking, slow running and acceleration at the limit of opportunities. They say that it is better to lose weight in the evenings for losing weight, but you train when it is convenient for you and there is an appropriate attitude. It is possible that at first weight will increase slightly due to fat processing in strong muscles. Remember that endurance training gives a pronounced weight loss effect, but implies the risk of losing muscle mass. Do not ignore the strength exercises, harmoniously combine the different kinds of loads.