Is it possible to lose weight and improve the shape using only physical exertion? This question is raised by many who wish to lose a couple of kilos in a short time. We understand!
If you want to improve the figure, adjust the problematic parts of the body and reduce body fat, you can not do without a systematic approach. It should take into account the fact that 80% of harmony depends on how you eat, and only 20% of success depends on the exercise.
And yet, minimize the importance of physical activity for the figure is not necessary. And to be effective, you need to choose the appropriate parameters, and your goals and the direction of the complexes.
How to make fitness slimming complex
- The program of harmony is important to alternate aerobic and power loads. Ideally the program should pick up the coach based on your personal settings.
- The frequency of sessions should be at least 3-4 times a week (on a regular basis and without gaps) for 1.5 hours.
- If you like aerobics and dance, you can visit them 2 times a week, but you need the power and Load at least 1-2 times a week, it may be training in the gym or in the aerobics room, but with a focus on force.
Run to the harmony!
Many people prefer to equipment and fitness the morning and evening jogs. Note that a run should last 35-45 minutes at an average speed: you do not need in this case to choke, but also to run quietly, talking on the phone too to anything.
- In any case, running very good for the cardio-respiratory system, he coached endurance, it helps to lose weight.
- However, running is not able to form a beautiful muscular system and the desired shape.
- Because the best option - to run daily at 30 minutes, but 3 times a week to perform muscle power systems for all muscle groups duration of 45 minutes.
How to make exercise more effective for weight loss / istockphoto.com
Nutrition & Fitness
Before the morning workout not eat, drink a glass of fruit or vegetable fresh, yogurt or just a cup of organic coffee.
- After 2 hours after training is a protein snack food (100-200 g) was combined with vegetables without dressings and sauces.
- If you have to deal with after 16:00, then eat 1-1.5 hours before training. Dotrenirovochnaya portion should contain 50% carbohydrate. This will give energy.
- After the lesson will have to refrain from eating. Exception - tea without sugar or low-fat yogurt (12%).
individual approach
Each person has their own genetically incorporated texture and your lifestyle (eating habits, physical activity, set of diseases and bad habits), so the overall set of exercises are equally effective for everyone, not just exist!
Also you will be interested to read this: rainbow diet: losing weight easily, minus 4 kg per week
