The good slimming at home

Get rid of excess weight at home is a dream almost every person, but how to start to lose weight, don't know all of them.

Because of this slimming process systematically delayed, "tomorrow", and the kilos just waiting to be added. Explanatory Guide to action – this is what we need.

When there is a clear plan that defines the sequence of the process, the person is more easy to start to lose weight. The drafting of the guide, and we will call it "start losing weight".

Step n ° 1. Analysis and self-evaluation

In order to determine the target, you must perform the self-diagnosis function. This is an important step to the beginning of the slimming, in fact, the result obtained is the only reference to keep in mind throughout the program.

• Perform calculations of ideal weight for yourself. You can use the calculator to your ideal weight or to take as a basis the weight in which you feel comfortable and well. Don't forget that the ultimate goal must be real, so do not overestimate their strengths and abilities.
• Do the key measures of volume of the body (chest, belly, thighs). In the process of slimming, arrive moments where the weight is on the spot, while the volume continues to decrease.
• Note the initial steps in the notepad.
• To help you track your results, download here the plate, in which you can mark your measurements and the measurement date. (link on yandex disk is totally safe and free)

The psychological aspect. A lot of people frankly ask the question: "Why can't I stop eating?". Sometimes, the cause is stress, depression, chronic lack of sleep, the weariness of these moments it is necessary to also fight. For a better motivation to think about a stimulus.

Saying "NO" is harmful to the food

Step n ° 2. Put the purpose and duration

You have done the calculations and obtained results, they become the main objective, as you can see, in order not to break. Make colorful displays, place it on the visible place on the picture where you she likes you, etc

Set a realistic timetable. Do not rush things, rapid weight loss leads to the same rapid return of the weight or of the disturbance. The best reduction of the mass of the body – 3 to 4 kg per month. Weigh yourself 1 time per week, and to fix the results in his journal.

Step n ° 3. Look forward to the food ration

How to lose weight at home: a step by step guide

A lot of people have a excess weight, and do not want to or cannot visit the gym. They are sitting at home and want to lose weight. Yes, you can lose weight at home, but to do the exercise while maintaining an aura. But, let's start from the beginning.

In general, the weight loss at home is not different from the weight loss in the hall (because the body-it is the same) and consists of four elements:

• The diet (40% success)
• Cardio-load (30% success)
• Exercises (20% success)
• Sports Nutrition (10% success)

And these items are ranked in descending order of their importance. If sports the power supply can be neglected, and it is not a necessity, this plan is the foundation. With it and start.

Also, I forgot to tell, the theme of the thinness of the house is too vast to contain in a single article. That is why this article will consist of links to other articles.

The plan

On our site there are already menus slimming. You have nothing to invent. You just need to follow this menu. Here they are:

• Menu for women, slimming
• Men menu slimming

What it doesn't want to believe it, you can go the other at the same time, be oneself to the card. But for this you should know the basic principles of the diet for weight loss: the 5 principles of the diet when the weight loss. And also know how much you need to eat kcal per day: How many calories you need to consume per day to lose weight

Cardio-support

It aims to accelerate your metabolism and force your body to spend more energy. For example, the daughter of a weight of 60 kg in 30 minutes of slow stroke will be spending about 350 kcal. It is roughly 20% of its daily allowance.

As the cardio any physical activity, during which your average heart rate is about 130 beats per minute or more. It may be running, cardio machines, swimming, cycling, the game of football, sex. Yes no matter what.

A very important parameter in the frequency of cardio. Better to do the exercise 3 consecutive days of 30-minute, one-day 1.30. Ideally, you should be 4 to 5 activities cardio per week at least 40 minutes. From 40 minutes to 60. But this is the case, if you do not use the third component.

All of the exercises

Available in a mind workout with dumbbells, barbells and other resistance. Many will ask: why they need, if the goal to lose weight. The answer is simple. These workouts are only necessary in order to retain the maximum of your muscles of the destruction.

Agree, that the beautiful figure is constructed, not only because of the lack of fat, but when she have enough muscles. When you start to lose weight – the body burns indiscriminately, and the fat and muscles.

And do strength training "force" your body to keep the muscles. They tell him: "Dude, you see that the external environment of the habitat is to work your muscles.

Guard! In such conditions, they will be useful".

The sets of exercises at home for weight loss for women:

And for the men:

4. Sports nutrition

This option is not mandatory for weight loss. But sports nutrition can facilitate and expedite this process. Here include fat burners, L-carnitine, protein, and amino acids. At today's prices on sports nutrition, you will need it in a month spend about 3000 – 6000 rubles. For more details, click here: What is the sports nutrition is suitable for weight loss.

I repeat once again that this component of slimming is not required. But, with proper use, it is cool it can help those who loose weight very difficult.

Conclusions

1. As you can see, weight loss is not built on a single plan. More precisely, it can rely only on the plan. And you really will lose weight, but not as effectively. But, first of all, in such cases, the plan must be more rigid. And unlikely that you will be able to adhere to such a regimen for life. And secondly, with the fat will go away and your muscles. The muscles will start earlier.

2. Personally, I advise you all 4 components to introduce at once. However, if you have a very weak physical preparation, the first month, you can limit yourself to something of a complex exercise without cardio.

3. The speed of loss of weight – 4-5 kg in a month. If you're going to lose weight quickly, then you are lost with the fat and muscles also.

4. If you are using the cardio, and the whole of the exercise, ideally, should be about 5 workouts per week. 2 – 3 cardio-vascular training, and 2 – 3 workouts with dumbbells and barbells.

How to eat well to lose weight

Not only in our country but everywhere in the world a large number of people are suffering from obesity. Even if the weight is not mounted to the top of quintal, many appears the abdomen rounded, and a desire to get rid of him. But all is not so simple.

Excess weight builds up for many reasons: the different hereditary diseases, mode of nutrition, life-style, characteristics and preferences in food, the amount absorbed by the food, the multiplicity of reception and so on. Agree, if you have traveled and, each day, took place tens of kilometres, barely appeared in the roundness of the region of the stomach.

If the cause is a disease, it can't be done without the consultation of a doctor. Without the help of a specialist, you can do very little. But if the excess weight is apparent from the seat, work, and love to lie on the sofa, the daily consumption of hamburgers and the products of the line BP, it is only up to you to decide to lose weight or continue to gain weight.

Precautions

Being overweight is a serious problem, a few extra pounds an impact on the health and integrity. Launch the situation is not worth it. At least occasionally support physically: to do gymnastics in the morning, run a few times per week, take the stairs instead of the elevator. All of these actions lmentaires and do not require a huge effort, but the result can surprise.

If you have made the decision to lose weight, you carefully read the information. Not the money, immediately rush on the first power supply, or follow the recommendations of a friend there once a day and drink a tablespoon of water. Do not fall into the extremes, have mercy on himself.

Need the consultation of a dietician or an endocrinologist, who will appreciate the state of health, determine the factor of redundancy of weight, make recommendations for a balanced diet and how to improve the mode of work and rest, advising you on the proper power supply. Drastic changes in the mode of life should not do, in order not to harm the health. The body, on the contrary, will accumulate more body fat, and you will be seizing in a bad mood.

The decision to bring back to life a little bit of sport are welcome. But do not abuse it. It is not necessary for every day running around the house for an hour. First of all, the body is not ready for this strong constraint. Second, you have a few days of decline ideas to lose weight and get back to cakes and cakes.

Most importantly, gradually change the mode. Discard the fat and make small trips in the morning, complicate your mode and start to run, by the way, the one that suits your diet.

The most important thing at the time of slimming is not only to train the right mode of action, but and well-eating. In addition, what is the energy and in what quantities to receive the body, depends on the successful continuation of the program to get rid of extra pounds.

It is important to meet two objectives:

1. Determine how many pounds you plan to lose, after the passage of the strip of obstacles in the form of special diets.
2. Learn to plan all the products and their quantity from the calculation of the calories.

Keep a journal, write down all of your snacks and a dinner, breakfast, lunch, and dinner. This will allow you to count the number of calories to consume during the day.

The next step is to eliminate from your diet the foods that prevent them from reaching this goal:

• The patties and buns.
• Smoked food.
• Fatty meat and fish, marinades.
• Potatoes.
• Biscuits, gingerbread and others.
• Candies and sweets, cakes and pastries (well, at least at the time).

The list is quite long, but these commodities. And that you need to eat, not only not to die of hunger, and again, and store the energy for the day?

• A variety of soups — they are useful and nutritious.
• Meat low-fat varieties (calf, beef, poultry) and fish (cod, perch, pike perch, pollock) is not prohibited. Their number should be limited. And not to eat French fries.
• Eggs.
• The vegetables and fruits. They have a lot of vitamins.
• Tea, coffee.
• Dairy products.
• Pastas and cereals.
• Bread the sound of flour.
• In the vegetable oil.

But this does not mean that these products can be consumed in any quantity to eat during the day. The meaning of the mode of eating is to consume as much food as necessary for life.

A detailed menu of the week

Of the day you need approximately 2500 calories. If you triple meals, divide them in the following way:

1. Breakfast – 35%
2. Lunch – 40%
3. Dinner – 25%

Call the menu of the week. Be creative, diversify the diet, for it to be complete. We will present the different options of meals, and you find an adequate solution.

Breakfast

• Oatmeal with water (you can add nuts and raisins), a glass of milk, two eggs.
• Mashed potatoes, boiled fish, a glass of milk.
• Muesli with milk (or take away breakfast), an egg, fruit juice.

Second breakfast

• A banana, an orange and a yogurt.
• The low-fat cottage cheese, sour cream, apple.
• A glass of milk and pancakes with ricotta cheese.

Breakfast

• Soup, buckwheat porridge with mushrooms, tart salad of tomatoes and fruit juice.
• Of the ear, cold cuts, meat, vegetables, a glass of juice.
• The soup, buckwheat porridge, zrazy, cocoa.

Taste

• The fruit yogurt.
• Vegetable salad with fresh cream, fruit juice.
• A sandwich with cheese, a glass of milk.

The dinner

• Salad, boiled chicken, green tea.
• Fishing cutlet, Greek salad, a glass of milk.
• Chicken, vegetable salad, tea.

This is just an example of menu, number of meals and products. Try to avoid monotony. You should get the pleasure of a meal, and a complete set of nutrients.