Muscle strength adds a form of harmony. To create a beautiful volume, a little bit of following diets and do not eat after six. For this, you need to workout for weight loss. In addition, you need to know the correct way to train to lose weight.
Training program for weight loss includes power cables, cardio and aerobic load. An integral part of the program are massage, rest and sauna.
General rules of programs for weight loss are that: practice regularly, drink lots of water during the class time, to eat well and to comply with the diet, necessarily, with time, increase the voltage, during the exercise foot rest and less than a minute.
Between men and women there is a difference physiological, the that affects weight loss. An exercise program for weight loss for men is different from the similar to women:
- Fat performs a protective function. This was a woman not only cold, but also of the scarcity of products. The lack of substances too much is counter-indicated for the one who gives life. Therefore, the nature itself has made women more predisposed to the "inventory of products;
- In the blood of women a lot more enzymes that contribute to the formation of fat cells than men;
- Even in the resting state, a person spends energy. More resources goes to the maintenance of the muscles. In women, the muscle tissue is lower at 30 %, than the men. In the idle state, the representatives of the female sex to spend less kilocalories.
- The complexity in the construction of muscle tissue in women is that they do not have the male hormone (more precisely, it is present in small doses). This hormone protects the muscles during the activity. Due to the fact that during the practice of women partially-burned not only fat, but muscles.
But this does not mean that women can lower their hands, justifying the physiology. The information needed to work with it. Knowing its characteristics, can be properly to build a weight loss strategy. For example, we know that the processes of fat burning "included" after thirty minutes of weight training or running. The woman can replace jogging all other sports: table tennis, basketball, volleyball. To begin to become familiar with the current areas of:
- Yoga is based on static and dynamic exercises. The base takes a number of different stretching technique and contribute little to the strengthening of the muscles. Ideal to practice yoga on the days of the holiday, the main exercises for weight loss. Muscle stretching dissolves delayed onset muscle soreness and harmonises the metabolism.
- The dance is much closer to the race and activities that help you lose weight. Are a type of loads. To give the effect of subject to a healthy diet.
- Aerobics is similar to that in step dance. Features rigid structure and the rhythm of the movements. Suitable to persons with a healthy cardiovascular system.
- Gym actively promotes to reduce the volume of fat tissue and muscle growth. Remember that, on average, lose one pound per week in the gym is a very good result. Fat weighs less than muscle. Because, when we rock muscle, increasing your mass, fat burning repurchase. In the balance of one to two kilograms is a very good result.
- Homework is a good option for weight loss. Home improvised, is often enough to combat with a medium level of obesity.
Gym
The amount of exercises is very dependent on your sporting past and current state. Generally one can divide people into:
- Those who do not have practical experience of sports;
- Those who practiced sports, but I didn't go to the gym;
- Women and men who made a great break and have experience in the gym.
For those who do not have experience, it is important to prepare for the salon. Two weeks before you walk in the room, start practicing at home. Do exercises at home for 30 minutes at a slow pace, the first week. Enjoy the exercises, to present, how to grow muscles, as it is good to feel that you develop. The second week to renew the lessons of 60 minutes, the rhythm, make the average. The content of the preparatory exercises can take from a partition of the exercises at home, which is located directly below. After the preparation, go to parties, have a coach to write for you the program and talk about the approaches, sets and a different terminology.
The remaining two of the group can immediately go to the living room. Regular tension and relaxation is important for muscle growth. Classic skeleton of any weight loss program it seems, until, as described in the table "Mode loads"
Mode loads
|
Day 1 |
2nd day |
The 3rd day | 4th night | 5 th day | Day 6 |
The 7th night |
|
| Type of loads (training) |
Power |
Cardio | Power | Recreation, massage, hot tub, or sauna | Power | The output of all |
The output of all |
For muscle growth, the body needs a period for recovery, because daily lessons in the classroom, especially for women, is not the most efficient idea.
Workout for weight loss include a set of exercises aimed at burning fat. The processes of fat burning increase, when, after power voltages add to the load. The security forces classes to begin the process of resolution of fat, that lasts after you complete the work load. Such training affects fat during the load, and palpitation above a hundred or a hundred and twenty beats per minute. Cardio increases the effect, because it is used after the power.
Relaxing and exciting procedures that are required in order to "car milk" — to help the body to dissolve the acid biceps and reduce delayed onset muscle soreness, and recover the tissues.
Exercise at home
At home, you need an exercise program for weight loss. It looks like a table of contents. The trick is that our mind is very great. It has the property of forgetting and cheating. To achieve the result, it's worth sit down to calculate the work load in the week ahead, writing and sticking with it. There is even a parable about the fact that we have to be ourselves to you a king/queen and the servant. As authoritative personality we wrote the program, as the servants we do ourselves.
Exercises
Workout for weight loss include the exercise, the load power, cardio load. This sequence is required in the way to lose weight.
For elastically fifth point, and shapely legs. Starting position with feet shoulder width apart, body upright. Squat so thighs are parallel to the floor or if you want to sit in a chair invisible. Watch out for the posture. If it is difficult to hand, you can put on your feet. If not, the hands to the sides or to the front. In such a posture frozen in two or three minutes.
The squat. With the feet shoulder-width apart. Back smooth. The knees do not go beyond the line to stop. In breathing calmly. The effect increases if the squat with weights in hands: dumbbells, water bottles.
Insults. Is standing up and making a huge step forward for the foot that appears from the front, made with the angle of ninety degrees at the knees. Train each foot, separately. Taking the load in hand, you can speed up exercises – office shall retain the load, but will reduce the number of repetitions.
Lie on your back. The hands along the body. Bend your legs in your lap, is putting the foot on the ground and pick up the pelvis. Twenty or thirty such climbs.
For a slim waist. We'll go to the mat. Hands that hide under the lower back or buttocks. Raise the legs straight up, with the body, they created an angle of ninety degrees.
Raise both legs straight at an angle of forty-five degrees, to freeze. The hands behind the head. The head looks to the feet. Keeping the feet on the weight, we started the left leg, a movement to the left of the elbow. When you are finished with the left part of the body, turn to the right. During all this time the walk, that does not work be in the raised position. Afterwards, we continue the exercise, but now the left leg tends to the right of the elbow. In the same way, with the right leg.
Booklet — exercises for the top and bottom of the press at the same time. The back and firmly press to the floor. Simultaneously, we raise the straight leg and the body, seeking to connect them, how to close the book. The legs and the trunk, such as pages, hip joint, such as a hardcover book.
Is lying on the carpet, belly up. Hands and feet up parallel to each other. The side looks like the letter "W". The feet remain static in such a position. Hands trying to reach the socks feet. To complicate the exercise can be the fact that getting a few seconds in the position, when the blade away from the mesh.
For the hands and the chest. Coaching for weight loss hands must always start with the push ups. Simplify push-ups as possible. For this, you need to make-if not on your toes, and knees.
Prepare two water bottles or dumbbells. Back firmly on using it. With your hands make the letter "T", move them at an angle of ninety degrees, leaving it to lie on the ground. Takes the weighting and raises the hands up
Leave the bottle to the side. Maintains the body position and change hands. Hands up, as a continuation of the trunk. Pens are on the floor. Takes weights and raises his hands up.
Sit down, the hands maintain the posture of prayer in front of you. Apply pressure with the palm in the palm of the hand. You should feel the tension in the muscles of the chest and hands. Keep the static electricity for two to three minutes.
To the back.The trunk parallel to the ground stretched to the front, the legs perpendicular to the ground. The hands go down. In the hands of alter. Raises his hands up to the shoulders paired with the chest.
The belly on the floor, lying, relax. We recorded the feet from under the bed or other heavy object. The hands behind the head, the face of the visa. Raises the trunk to the top. We guarantee that buttocks and legs were relaxed. We try to raise the body through the back. Movements slow and smooth, without leaps.
On the approaches, and the number of
Pick up the ideal number of repetitions for yourself – a promise of victory over the fat. Low the load will not lead to the result, the excess can cause health problems. You should know how to train to lose weight. Exercises of many, to determine the number of repetitions of each exercise difficult. There is a principle of charging until the discomfort. According to the second income can make three or four approaches, by reducing the number of repetitions. Break between sets should be less than sixty seconds.
Baths and saunas
To relax the muscles after exercises recommended baths and saunas. If you don't like such procedures, at least take a hot bath with sea salt. The sauna helps to speed up all the processes of the body, including the metabolism and exchange of substances. The acceleration of the metabolism affects the fat-burning. This process helps get rid of excess weight. When the power of steam help you lose weight. In symbiosis with the exercise of steam and a sauna speeds up the effect of volume reduction.
Training are closely related with the responsibility of taking care of your body and the relaxation. When making the decision read it, you need to face to the regularly. Without systematic in the classroom, nothing changes in the body. Exercise for slimming are very similar to the process of creation itself. Forge itself or to shape the clay is, sometimes, work. But, then, "manufactured", you can enjoy and be inspired.