Losing weight at home is not as easy as it seems, according to the lessons in the gym under the supervision of a trainer much better than a Stand-alone Training in his field. But if there is a great desire to achieve an outcome that is quite possible. The purpose of this article, the most effective ways to lose weight at home. All the proposed methods are not able to disturb both individually and at the same time ‒ each other at all.
Of what you want to get rid of?
Before you know what the most effective ways to lose weight, you do not need to removal prepare the body for the process of the fat, and here, in no particular rules simple.
- No Alcohol. The process of weight loss is not possible, during the intake of alcoholic beverages and all products made with yeast base, to which malt, beer and non-alcoholic beer.
- Dishes and fast food excluding ready-to. Calories food is not rich with a low Protein diet the results.
- Normal sleep, should not be less than 6-8 hours of the day.
- Exclusion of foods high in sugar and soda water, Cola, sweet tea, and coffee, chocolate and other sweets in the diet during weight loss should not be present.
The fulfillment of the conditions in the list, in just a few days, make the body adapt to a healthy way of life. The weight starts to fall significantly, but eventually stops the adaptation of the work in a new mode. To lose weight quickly, more radical measures are necessary.
The control of food
No Diets! Do not need to ruin your body, Flirt with him, trying to figure out his options. Sense of under-nutrition, at the first opportunity he gets so much reserves that reduce weight, rather than up. To lose weight takes a thin approach that allows the body calories to supply arms, food with a low fat content and high protein content. Such a Substitution when the most people go unnoticed, and the weight starts slowly, but to descend safely.
The most effective way to lose weight at home – to include the learning of calories. The possibilities are manifold: to start a diary, and print the table of calories and markings, and you can get on the phone want to install a Fitness program, do everything yourself In any case, for the correct calculations, the inputs need to get acquainted with those you know better.
A little math
The most effective ways to lose weight start with the calculations, which are quite easy and require no knowledge of higher mathematics. You just need to know your exact weight and replace it in the formula for the calculation.
- For the normal functioning of the organism, man, 30 kilocalories per kilogram of weight should be consumed, while the woman – 25.
- The need for men to carbohydrates and proteins is 4 and 3 grams per kilogram of body weight or women a little less – 3, and 2 grams per kg.
- Calorie content of complex substances is quite simple: in a gram of protein is 4 kcal, 1 G carbohydrates – 4 kcal, and a gram of fat ‒ 9 kcal.
Next, the simple math that you apply to example. For example, inputs, gender – women, weight ‒ 80 kg.
- for the functioning of the organism is required to consume 25 x 80 = 2000 kcal;
- Protein should be 2 x 80 = 160 grams (or 160 x 4 = 640 kcal);
- Carbs - 3 x 80 = 240 grams (or 240 x 4 = 960 kcal);
- Fats are mathematical) subtraction of protein and carbohydrates of the total consumption: 2000 – (640+960) = 400 kilo calories (or 400 / 9 = 44 grams.
Cutting off calorie intake no more than 2-3% a day, over several months, you can achieve excellent results.
The fastest and most effective way to lose weight offer companies that manufacture Protein Shakes. Studies worldwide have the effectiveness of these products. No fraud, neither in the work of representatives, neither of the substances is not and was not. Judging by the numerous reviews, lose weight with Protein Cocktails very complicated, expensive, but effective.
To achieve the result all of the requirements must, in the statement. This is the most important factor in weight loss with Protein. Portioned meals boring and low-calorie foods makes snacking to do. Hardly anyone comes to the bitter end. To keep according to numerous reviews, the Impulse to eat high-calorie foods are able to apples. Kilos you eat is not worth it because you can a lot of sugar, but dampen the appetite permanently.
Useful products, and the living water
Find out which is the most effective way to lose weight at home, many people forget about the source of life – water. It is known, Bracer controls the metabolism, and the faster, the more efficiently fat is burned. Simple water consumption of approximately 3-4 liters a day (for weight of 80-100 kg) forces the body to burn fat. It is the living water that is pumped from wells, or water from the faucet, the cleaning. Tea, coffee, juice, boiled water metabolism.
It is clear that the drinking water bore tasteless quickly. To avoid this, you can cope with it a taste quality – freshly squeezed lemon juice, ginger or mint is excellent with the task. The only warning is that you always think: you can not eat drink water. Preferably, the water not at all 30 minutes of touch before and after eating.
Lose weight with tires
The most effective way to lose weight, without diet the creators of the Fitness Hoop. Great tires with Spikes rose to a laughter among the buyers. However, after a few years in the media, there was a lot of positive feedback about his performance during weight loss.
Many people get rid of fat body, are looking for simple solutions, just no. Work with hula upupam in the early phase (first week) pretty painful – rotating ring with a high rate of speed on the waist Hoop of thorns injure the skin even through clothing. In consequence, many of the newcomers, saw the blue spots on the belly and waist, finish the training with a hula-Hoop, in the hope of finding something easier for me. Actually, it's not supposed to do. Only pain is having to endure, which can not be forget in a week, because the body is able to pain, the sensations, and indicators on the scale drastically go down ‒ is crushing.
And if the waist chase away fat easily, then with the legs, he goes for a very long time. For the achievement of the result of a mobility, more radical measures are necessary. The most effective way to lose weight in the legs is squats. A lot of people make this exercise very difficult, so a Fitness-to activate the Trainer is the climb up to the stairs recommended in daily practice to the top. In the first month of lessons, we recommend the 100 levels to pass high without stopping.
The blood breaking through the arteries, exactly one month to the stairs of Hiking, you can begin to squat. For this you need a solid Foundation (the house, for example) and a chair. The knee is an important point bend is not that the sit is on a chair is necessary – it only protects against a fall. The exercise is limited to the assignment of the pelvis, and bent the knee to 90 degrees (back stays flat). The feeling of being under a chair, it is necessary to quickly straighten up.
Static exercise "plank" is the most effective way to lose weight. Reviews about him, only positive. "Planck" is quite simple. Must lie on the ground face down. Legs align, assemble and support in the ground tibialia. Elbow against the body, placed under the arms, on the floor and lift the body upwards. Straighten the back and legs remain in a stationary condition to a maximum possible amount of time. According to numerous reviews, the first Minute in "Ironing" seems like an eternity.
As the weight loss this exercise will be easier to be given, so learn to stand in the "plank" for a couple of minutes, you can increase the load by lifting the housing amount, you must stretch your palms on the ground.
Stretching in the help
Many of the Trainer with the most effective methods to lose weight include a number of exercises in stretching of the muscles. First of all, a Mission impossible it seems, but this impression is deceptive. In fact, the body of the people of every age and of every shade provides the ability to stretch the correct muscles, including twine. Of course, this requires a daily workout.
The basic exercise, you learn the slopes with a touch of the hands of sex. To not do any abrupt movements. Always in pose, enough to relax for a few minutes, stretched over the muscles themselves, as possible. By learning to touch the ground, you will be able to more complex exercises – butterfly, learn to draw with gradients touching the chest knee-length gymnastic and other Tricks with which you can know in the future.
All of the above methods are very effective for beginners, who want to lose weight at home. The simultaneous use of all the methods is a good result in the first few months of training, however, it is still not sufficient for effective weight loss. In any case, you need to go Jogging or workout in the fitness room. For beginners who are looking for the most efficient way to lose weight per week, is unlikely to be able to find a solution, even with the application of chemicals. If it is possible, no one could have he was looking for new opportunities. For the achievement of a great desire and hard work ‒ the only way you can solve your problems with the weight.