- How to remove the side: goal - a slim figure
- During the week
Each of us has a unique genetic makeup; we are all different and, therefore, our body does not store fat in the same places. For many women (and some men) sides are problematic area - the place where deposited a stubborn, unwanted excess fat. Unfortunately, it is impossible to get rid of excess fat by weight loss of a point - the term is used to describe the effects on one particular problem area. To remove the sides, you must adhere to the strategy of reducing the amount of fat throughout the body.
Dietary
- It should have 5-7 times a day in small portions, and drink plenty of water to activate the correct metabolism and provide the body with the necessary amount of energy.
- It is necessary to renounce the use of simple sugars and semi-finished products. Such food is packed ready meals, confectionary products, biscuits, sweets, jams, sauces and sugar cause a sharp rise in blood sugar level, which in turn leads to the release of large amounts of insulin. As a result, there are abrupt jumps in energy, from an excess of energy to the complete loss of strength, as well as fluctuations in appetite. It is best to get energy from complex carbohydrates, such as eating whole grains, oatmeal and brown rice. Instead mokachino should choose coffee
How to choose a coffee?
milk, instead of carbonated water with syrup - water. A snack
Low calorie snacks
better not take sweets and crisps, and fruit and vegetables, and juicy sweet orange sweet tooth will serve as a perfect replacement chocolate bar.
- It is necessary to include in the diet of high quality proteins. Egg whites, fish, chicken and lean red meat is low in fat and calories, being a great source of protein, as well as a complete set of amino acids (the building blocks for all proteins). Such proteins are referred to as "high-grade", because with their help build and repair our muscle and connective tissue. In addition, such proteins improve metabolism.
- It is to eat lots of vegetables and fruits, which are the source of a number of nutrients and at the same time low in fat and calories. In addition, fruits and vegetables provide the body with the required amount of dietary fiber, which helps to regulate insulin response and stimulates digestive function.
- In a week you need to eat 2-3 servings of fatty fish varieties such as mackerel, salmon, sardines and trout, which are excellent sources of essential fatty acids, also known as "good fats." These good fats help processed fats that are deposited in the body, in such a form that they are easier to break down and excrete. Nuts and grains are also a good source of essential fatty acids. But they have to eat small portions, because they contain a lot of fat and calories.
- It is necessary to review their methods of cooking. It is much better not to saute the vegetables in butter, and cook them for a couple. Instead of cheese and sauce of cream, you can sprinkle the potatoes with onion powder and sprinkle unrefined olive oil
Olive oil: useful properties
. These are simple changes that can help to significantly reduce caloric intake.
- It is necessary to change their habits. When a person is sitting or standing in one spot for hours, all the while his body remains motionless. It should be possible to walk more. Whatever represent your walk, whether it is a walk to the store, or just walking around the room, it will bring much more benefit than fidgeting on the chair. At work, you must pay part of their break for a walk. This will help you not only to stretch their legs, but also to gather strength.
Charging for the heart and blood vessels
- It is necessary to perform regular physical exercise for a healthy heart and blood vessels, for example, engaged in jogging, bike riding and swimming. Recommended intense exercise (with sweat) at least 30 minutes each, at least three times a week.
- You can also jump rope every day for 10-15 minutes. Exercises with rope - an example of charging for the heart and blood vessels, in which the main burden falls on the muscles of the thighs, the side surface of the pelvis and hips and buttocks.
- A good idea is to put sports and recreational groups. Group sports such as basketball, volleyball and football, great for burning calories, but a social and entertaining component of such games will become your motivation.
Exercises for the thighs and buttocks
To improve the shape of the thighs and buttocks are best resistance training. Strength training smart and will model the problem areas.
- Well help squats. Stand up straight, turning legs parallel to each other, separated shoulders. Bend your knees and lower yourself to a sitting position. Thus knees should not extend beyond the toes. Again, go up to the starting position. If you lose your balance, take both hands on dumbbells as counterweights. With the strengthening of the muscles of the body weight of the dumbbell should be increased.
- It is useful to perform leg presses in the supine position. To do this, lie on your back and tie the ankles expanders. During the exercise you need to overcome the resistance of the Expander, spreading his legs as wide as possible in the side. Then you slowly return to starting position.
- Exercise ball: Kneel on the floor and hold the ball between the legs of gymnastics. Straining hips, squeeze the ball as hard as possible for three seconds. Then relax.
- Kicks in a standing position. Starting position: standing, feet shoulder width apart, toes facing forward and disclosed, hands on hips. Expand the chest, stretch the spine, lift one foot and move it aside.
During exercise in a sufficient amount necessary to drink water to replenish fluid in the body.
Trying to lose weight and remove the side, blowing a good idea to enlist the help of a friend. Dieting and Exercising along with a companion will help you both to keep the planned course. It is possible to establish a timetable for joint training. You can just find someone who has the same objectives in terms of physical activity.
Starting with the best setting small goals that facilitates the path to greater success. For example, those who usually drink a lot of sugary drinks, you need to gradually wean themselves from this habit, in two weeks by reducing the amount of sugary soda to one cup a day. You can also set the goal of losing weight, but it should not try to lose more than one kilogram a week. For each achievement should be rewarded, for example, going to the movies or buy a book or something to wear. Remuneration should be small, but pleasant.
Regularly measure the circumference of your hips. There are medical recommendations on the ratio waist, hips, height and weight. Following these recommendations will help you stay healthy and to set realistic and healthy goal.
The girth of the hips can be measured by suring tape which encircle around the widest part of your hips, usually at the level of the most outstanding part of the buttocks. Waist circumference is determined by measuring at the thinnest part, usually just above the navel.
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During the week
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