Workouts to lose weight

Muscle strength adds to the harmony of the silhouette. To create beautiful volumes, a little to eat and not to eat after six. For this it is necessary to workout in order to lose weight. In addition, it is necessary to know the proper way to exercise to lose weight.

Training program for weight loss includes: weight training, cardio and aerobic. An integral part of the program are massage, recreation and sauna.

The general rules of slimming programs are that: practice regularly, drink plenty of water during exercise, to eat well and to comply with a mandatory regime, with time, increase the voltage, in the course of the year stand and less than a minute.

Between men and women there is a physiological difference that affects weight loss. Training program for weight loss for men differs from women:

1. The fat is a protection. Protect the woman is not only against the cold, but also of the shortage of products. The lack of substances of very contraindicated this that gives life. Therefore, the nature itself has made women more prone to a "stock of goods";
2. In the blood of women a lot more enzymes that contribute to the formation of fat cells than men;
3. Even in a state of rest, people spend the energy. The most important resources out of the maintenance of muscle. In women, the muscle tissue is less than 30 %, than in men. The rest of the representatives of the female sex spend less calories.
4. The complexity in strengthening the muscle tissue in women is that they do not have the male hormone (more specifically present in small doses). This hormone protects the muscles during the load. In the course of the school among women, in part burned not only fat but also muscle.

But this does not mean that women can lower hands, being justified, saying to the physiology. The information is necessary for working with it. Know its features, you can build-up a weight loss strategy. For example, it is known that the process of fat burning "included" after thirty minutes of weight training and running. The woman can replace the track with all the other sporting activities: tennis, basketball, volleyball. To begin to understand the directions:

• The yoga is based on the static and dynamic exercises. For the base takes different tensile forces of the technical and unlikely to be conducive to the strengthening of the muscles. The optimal way to practice yoga in the rest days of basic training in order to lose weight. Stretching of the muscles dissolves delayed-onset muscle pain and harmonizes the metabolism.
• The dance is much closer to the race and the activities that will help to lose weight. Are a variety of charges. Give a effect respecting the power.
• Aerobics is similar by the action of the dance. Has a structure and rhythm of movement. Suitable for people with a healthy cardio-vascular system.
• A gym is also actively contributing to reduce the amount of fat tissue and muscle growth. Remember that, on average, to lose weight about half a kilo per week in the gym is a very good result. Fat weighs less than muscles. This is why, when we swing muscles, we increase your weight by burning fat – reducing. In the balance of the two kilos it is a very good result.
• The courses at home are a good option for weight loss. Animals means wealth is most often enough in the fight against the average level of obesity.

Gym

The amount of exercise is very dependent on your sporting of the past and the current state. It is possible to divide people on:

1. Those who have not the experience of sports activities;
2. Those who participated in sports activities, but not to go to the gym;
3. The women and men who have taken a break and who have experience in the gym.

For those who have no experience, it is important to prepare the room. Two weeks before the hike in the room begin to lead you to the house. Exercises can be done at home for up to 30 minutes in the pace of the first week. Take advantage of exercises, imagine how to push your muscles, it is nice to feel that you are developing. The second week of extend the course up to 60 minutes, the pace of the make of the average. The content of training can be taken from the section on exercises at home, which is located just below. After the training, go in the room, ask the coach to write you the program, and say on the approaches, sets, and other terminology.

The other two groups can directly go into the room. Regular voltage, and the rest is important for muscle growth. Classic skeleton of any weight loss program is like, almost as described in the table "loading Mode

Mode of charges

	1 days	2nd day	3 days	4 days	5 days	6 days	7 days
Type of load (training)	Power	Cardio	Power	Relaxation, massage, hot tubs or the sauna	Power	Output	Output

For muscle growth, the body needs a recovery period, because the daily activities in the room, especially for women, is not the best idea.

Workouts for weight loss include the set of exercises aimed at burning fat. The fat burning process is amplified when, after the force of the tension, the burden of. The power classes starts the process of eliminating the fat that lasts after the end of the load. This workout affects fat during the load, and with palpitations above one hundred or one hundred and twenty beats per minute. Cardio enhances the effect, because used after the power.

Care of relaxation and warming of the procedure to "banish the milk" — to help the body to dissolve the acid, biceps and to reduce delayed-onset muscle soreness, tissue repair.

Training at home

Home need a workout program to lose weight. It looks like a summary. The trick of our mind is very great. It has the property to forget it and cheat. To obtain a result that is worth to sit down, calculate the expense of the coming week, record it and follow it. There is even a parable about the fact that we need to be the same in the king/queen and the servant. As the authority of the personality, we write a same program, like the servants themselves - are doing.

Exercises

Workouts for weight loss include the training session, the power of the load, the load of cardio work. It is this coherence is necessary on the path to weight loss.

For elastically on the fifth point and spindly legs. Position of the feet on the width of the shoulders, the body upright. Squat to the thighs must be parallel to the ground or if you want to sit on a chair invisible. Watch your posture. If it is difficult to hand, you can put it on its feet. If not, the hands on the sides or in front of him. In such pose gel on two or three minutes.

Squats. Feet on width of shoulders. Back smooth. The knees do not exceed the stop line. Breathe quietly. The effect increases if the squat with weights in hands: dumbbells, bottles of water.

Slots. Stick to it and make a huge step forward from the leg that is in front, makes an angle of ninety degrees in the knees. Train each leg separately. Taking the package in hand, you can speed up the exercises of freight will keep the charge, but reduced the number of repetitions.

Lie on the back. The arms along the body. The feet turn knees, put the foot on the floor and lift the pelvis. Made twenty or thirty of these raises.

For the small size. Lie down on the carpet. The hands hide under your lower back or buttocks. We lift our legs straight up so that with the body, they have created an angle of ninety degrees.

Lift both legs straight at an angle of forty-five degrees, freezing. The hands behind the head. The head tilts on the feet. Keeping the feet on the weight, start on the left foot moves to the left elbow. When you have finished with the left part of the body, turn to the right. All this time in the leg, what does not be in the raised position. After continue the exercise, but now the left leg looks right elbow. The same with the right leg.

"Little book," exercises for the top and bottom press once. The back is tight press to the ground. Simultaneously, we raise straight legs and torso, seeking to link them, how to close the book. The legs and torso, as the page, of the hip joint, such as a book cover.

He is lying on the carpet belly up. The arms and legs parallel to each other. The part will be like the letter "C". The feet remain static in such a position. The hands are trying to reach the socks feet. To complicate the exercise can be done than to dwell on a few seconds in a position where the shoulder blade torn out of the carpet.

For the hands and chest. Exercise for weight loss hands should always start with the pumps. Simplify push-ups as possible. For this, it is necessary to become not on the tip of the feet, and knees.

Prepare two water bottles or dumbbells. The back is tight against the carpet. The hands make the letter "T" or spread at an angle of ninety degrees, leaving it to lie on the ground. Take the weight and bring your hands up to the top

Leave the bottle next to it. Keep the position of the body and the hands change. Hands up, as the continuation of the trunk. The handles are on the ground. Take the weight, and lift your arms up.

Sit down, add up the hands in prayer, laying before him. Press with the palm of the palm of the hand. You should feel the tension in the muscles of the chest and the hands. Keep the static effort within a period of two to three minutes.

For the back.The torso is parallel to the ground, lying forwards, the legs perpendicular to the ground. The hands are made to descend. In the hands of the dumbbell. Raise your arms up to the shoulders with the body.

The belly on the floor, lying down, resting. Fix the feet under a bed or other heavy object. The hands behind the head, the face of visa. Raises the trunk to the top. Make sure that the buttocks and the legs have been relaxed. Try to raise the body through the back. Movements slow, fluid, smooth.

Pro approaches and the number of

Choose the optimal number of repetitions for you, the pledge of the victory of the grease. The weakness of the charge is not led to a result, excess can cause health problems. It is necessary to know how to exercise to lose weight. Exercises a lot, to determine the number of repetitions for each exercise difficult. There is a principle of making a charge to the slight discomfort. According to a second income, you can do three-four approaches, by reducing the number of repetitions. The break between sets should be less than sixty seconds.

The bath and sauna

In order to relax the muscles after the workout recommended by the baths and saunas. If you don't like these procedures, at least to take a hot bath with sea salt. Sauna contributes to the acceleration of all the processes in the body, including the metabolism and metabolism. The acceleration of metabolism influence on the burning of fat. This process helps to get rid of excess weight. With good nutrition of steam helps to lose weight. In symbiosis with the year of steam and a sauna speeds up the effect of reducing the volume.

The training is closely linked with the care of your body and the relaxation. Having taken the decision committed, you need to maintain regularity. Without systematic in-class, with nothing to change in the body. Exercise for weight loss are very similar on the process of creation itself. The forging itself or shaping of the clay, it is sometimes the work. But "finished products", you can enjoy and be inspired.