How to lose weight: the 10 Golden rules of weight loss

Secret slimming, not in a strict diet, and increased physical activity. Or better said, not you

STEP 1: MEMORIZE THIS QUOTE

"Extraordinary results require extraordinary actions, they require normal daily activities" is the Motto of Lee Jordan, the American Personal Trainer, specializing in help for people with obesity.In his opinion, the main errors of those who have decided to lose weight, is the wrong way of thinking. The man considers thus: "I must throw a huge number of pounds, I must be exhausted within narrow limits". But it is a road to nowhere.

Diet

STEP 2: ORDER THE BRUSSEL SPROUTS IN BUTTER

Yes, the Restaurant is very high-calorie foods. But the food in a Restaurant you can try the products in the home that you have not the slightest appetite. We say, turnips, which they hate.Try healthy food, not very healthy Sauce, change your attitude towards her and start cooking at home more than slight variations of Restaurant dining.

STEP 3:FIND A TRAINER OF HIS LEVEL OF TRAINING

are you searching for such Trainer, together with the customer, your Level of Fitness. Otherwise, you might think that the Trainer set for they set the bar too high or too low a measurement. Ask the Manager of the Fitness center, you consult a good Trainer to help you lose weight

STEP 4: SET THE MINIMAL THRESHOLD OF CALORIES

The most difficult to have people who set high goals. A drastic reduction in the number of calories that you can injury, irreparable damage to your metabolism. Hard diet and dramatic weight loss can soon lead to the discharge of excess weight, but to opposite results.A serious mistake novice, bring yourself to the hungry fainting. You can reduce the number of calories to 500 or 1000 of the usual amounts, calculate calories per day and give the arithmetic mean. Compare the measured values to days of the week and on the weekend. You will be surprised how much the numbers vary.

STEP 5: YOUR TRAINING SHOULD YOU SQUEEZE THE JUICE

Whether Jordan assured, that for the beginning is enough and a few minutes per day. Then add 30 seconds to each workout. And remember, the biggest advantage of these exercises you can perform, like. This is an ordinary walking can. The load on the joints is minimal, and you can always increase the pace when you feel that you are ready.Go Hiking two to three times per week, gradually increasing the time and load. But in the beginning you set realistic goals.

STEP 6: LOSE WEIGHT GRADUALLY IN ORDER TO AVOID SUCH PROBLEMS, SUCH AS SPOTTY SKIN

In the Norm of man is the discharge of 250 grams to one kilogram in the week. You weigh yourself every week on the same day and at the same time.If you lose more than a kilogram per week, it is worth considering increasing the calorie intake. Such a thought may be blasphemous, but the severe weight loss suggests that you only lose fat, but also muscle mass. The result of huge folds of flabby skin on the belly, chest, arms.If you lose less than 250 grams per week, check your calculations. Maybe you forget the calories of candy in the bowl on the table of the Secretary.

STEP 7: SNACK BEFORE BEDTIME

You have to eat every three to four hours. If you ate at 6, and now 10, do not deny yourself in light Snack such as yogurt. It will comfort you until the morning you will not Wake up in the middle of the night, they suffer from Hunger, and Breakfast will not pounce on scrambled eggs with ham.

TO REDUCE STEP 8: BUT TO INCREASE

Instead of reducing the amount of sweet, they increase the amount of vegetables you eat for dinner, this is a feeling of satiety for a long time. If you are accustomed to drinking juice or soda, start drinking more water, and then you just don't have the location, the drink, the previous amount of harmful sugary drinks.

Training to lose weight

STEP 9: STAND ON INTENSIVE TRAINING SESSIONS

15-minute workout with simple movements and the participation of the major muscle groups, you can't get three times a week (in those days, if planned Hiking by foot), good results. With time you will begin the exercises with a higher intensity as the deep knee bends and lunges and lifting heavy weights.

STEP 10: ALWAYS START WITH THE EASIEST

For the beginning, to exclude from the food, to separate what is for you the simplest, such as Soda water, which you drink at lunch out of habit, not because they like soda.The success with small steps that will inspire you to have more serious achievements.

14.08.2018