Training for weight loss

Muscle strength makes the figure slender. To create a beautiful volume, it is not enough to follow the diet and do not eat after six. This requires training for weight loss. In addition you have to know how to exercise to lose weight.

Exercise program for weight loss includes strength, cardio and aerobic exercise. An integral element of the program are massages, relaxation and saunas.

General rules of weight loss programs are that: you must participate regularly, drink lots of water during class, to eat properly and to comply with the diet be sure to increase the tension during the exercises to the rest, while standing and less than a minute.

Between men and women there is a difference of physiological that affects the weight loss. Exercise program for weight loss for men different for women:

1. Fat has a function protective. He saves the woman not only hypothermia, but also from a shortage of food. The lack of substance is very contraindicated for the one who gives life. So that the nature itself has made women more vulnerable to the "food";
2. The blood of women a lot more enzymes that promote the formation of fat cells than men;
3. Even, as in the rest of the person spends energy. The majority of resources are spent in the maintenance of muscles. Women muscle is smaller, 30% more than that of men. The rest, women spend less calories.
4. The complexity in the construction of the muscle in women who do not have the male hormone (present in more than small doses). This hormone protects the muscle during the exercise. The during-class women is partially burned not only fat but also muscles.

But this does not mean that women can give to justify them physiology. The information is needed to work with her. Know their characteristics, it is possible to construct a strategy for losing weight. For example, it is known that the processes of fat burning start after thirty minutes of strength training or running. A woman can substitute the operation of any other active sports: tennis, basketball, volleyball. To begin to familiarize themselves with the existing areas:

• The yoga is based on static and dynamic exercises. Take as a basis the different techniques of stretching and weakly promotes muscle growth. Optimally for the practice of yoga to the parties of the basic training for weight loss. The stretching of the muscles delayed onset muscle soreness dissolves and harmonizes the metabolism.
• The dance is much closer to the execution and exercises that help to lose weight. There are a variety of loads. Give effect to the time to follow a healthy diet.
• Aerobics is similar to dance. It has a rigid structure and the pace of the movements. Suitable for people with a good cardiovascular system.
• Gym promotes active reduction of volume of fatty tissue and muscle growth. Remember that the average to lose weight half pounds per week in the gym is a very good result. Fat weighs less than muscle. Because when you pump the muscles, we increase its mass, burning fat decrease. In the balance of one or two kilos is a very good result.
• Classes at home are a good option for weight loss. House junk vehicles is often sufficient when it comes to the average level of obesity.

Gym

The amount of exercises is very dependent of its sporting past and present of the state. It is conditionally possible to divide people into:

1. Those who have no experience of sports;
2. Those who play the sport, but he did not go to the gym;
3. The men and women who have made a great opportunity and who have experience in the gym.

For those who have no experience, it is important to prepare for the hearing. Two weeks before going to the gym to start training at home. Do home exercise to 30 minutes at a slow pace of the first week. Enjoy the exercise, imagine how your muscles grow, it is good to hear that you are developing. The second week extend the lesson up to 60 minutes, the rate of average make. The content of a training program can take from the section of exercises at home, which is located just below. After the preparation, go to the gym, ask a trainer to write a program and inform you about the approaches, sets, and other terminology.

The other two groups can immediately go to the gym. Regular stress and rest is important for muscle growth. Classic skeleton of any program of loss of weight as one, as described in the table "loaded Mode"

Mode of charges

	1 day	2nd day	3 days	4 days	5 days	6 days	7 days
Types of stress (training)	Power	Cardio	Power	The rest, massage, hot tub, or sauna	Power	The output of all the	The output of all the

For muscle growth, the body needs a period for recovery, due to the daily training in the gym, especially for women, is not the most effective idea.

Workout for weight loss include a wide range of exercises aimed at burning fat. The process of burning fat increase, when, after a power voltage to add charge. Strength training to begin the process of removing grease that lasts after the completion of the load. This exercise affects the body fat during the loading and in the heartbeat of the top one hundred or one hundred and twenty beats per minute. Cardio enhances the effect, because after the power is used.

The relaxing and warming procedure is necessary to "chase milk" — to help the body to dissolve the acid in the biceps and reduce delayed onset muscle soreness to restore the fabric.

Training at home

In house necessary training programme of weight loss. She looks like a scheme. The trick of our mind, which is very large. He has the ability to forget, to cheat. To achieve this, is to sit down and calculate the loads for the week in advance, record and follow it. There's even a parable about what we need to be your own king/Queen and a server. As authorized by the person who is writing the program itself, as the servers themselves – are carried out.

Exercises

Workout for weight loss include a warm up, weight training, cardio load. This sequence is necessary on the path to weight loss.

For elastic bottom and slender legs. Starting position feet shoulder width apart, body in upright position. Squat so that your thighs are parallel to the ground or as you want to sit in an invisible chair. Follow the posture. If it is difficult hands, you can put your feet. If not, hand in hand or in front of him. In this position, freeze for two or three minutes.

Squats. Feet shoulder width apart. The back is smooth. Knees do not go beyond your toes. Breathe quietly. The effect is greater when in the squat, with weight in hands: dumbbells, bottles of water.

The attacks. Stand and make a big step forward, the leg that is in front, makes an angle of ninety degrees at the knee. Train each leg separately. Take the goods in hand, you can speed up the performance of loading will keep loading, but will reduce the number of repetitions.

Lie down on your back. Hands along the body. The legs bend at the knees, feet put on the ground and lift the pelvis. Make twenty or thirty of these climbs.

For a slender waist. Lie down on the Mat. Hands hidden under the bottom of the back or the buttocks. Increase your straight legs so that your body has created an angle of ninety degrees.

Raise both straight legs to an angle of forty-five degrees, frozen. Hands behind the head. The head looks at his feet. Keep your feet on the weight, start the left leg to bring the left elbow. After graduating with your left side, go to the right. All this time the leg that is not working to the high position. After he continued to exercise, but now the left leg agrees with his elbow right. In the same way with the right foot.

"The book" — exercises for the upper and lower, press at the same time. The rear is very pressed to the floor. Simultaneously raise straight legs and torso, trying to connect them as close the book. The legs and the torso as the page, the hip joint, such as a hardcover book.

Lie on the Mat belly. Arms and legs parallel to each other. Since the face resembles the letter "C". Feet stay static in this position. Hands try to reach your toes. To complicate the exercise was that to stay for a few seconds in the position when the blade is separated from the Mat.

For the hands and chest. Exercise for weight loss of the hands must always start with push-UPS. To simplify the push-up is possible. To do this you need to get in the fingers of the feet and the knees.

Prepare two bottles of water or with dumbbells. The back down firmly to the Mat. Hands make the letter "T", throw them at an angle of ninety degrees, leaving it lying on the ground. Grab the weight and lift my hands

Leave bottles close by. To preserve the position of the body, the hands change. Hands up, as a continuation of the trunk. Pencil lying on the ground. Take the weights and lift my hands.

Sit, hands folded in prayer posture in front of him. Push palm to palm. You should feel the tension in the muscles of the chest and the hands. Keep static electricity for two or three minutes.

For the back.Torso parallel to the floor, stretched forward, feet perpendicular to the floor. Hands down. In the hands of dumbbells. Lift the hands up to the shoulders caught up with the torso.

Belly to the ground, lie, relax. Fix the feet under the bed, or other heavy objects. Hands behind the head, face and visas. Raises the torso. Ensure that your buttocks and legs were relaxed. Try to increase the body through the back. Movement slow and smooth, without jerks.

About the proposals and the amount

To find the optimal number of iterations for yourself is the key to defeating the fat. Weak charge does not result too much can cause health problems. You must know how to exercise to lose weight. A lot of the exercises, determine the number of repetitions for each exercise is difficult. There is a principle to make a load of discomfort. Under the second source of income is it possible to do three-four approaches, thus reducing the number of repetitions. Pause between groups should be less than sixty seconds.

Baths and saunas

In order to relax the muscles after a workout recommended baths and saunas. If you don't like this type of procedures, then at least take hot baths with sea salt. Sauna helps to speed up all body processes, including the metabolism and metabolism. The acceleration of the metabolism affects the fat burning. This process helps to get rid of the excess weight. With a proper diet sauna help to lose weight. In combination with exercise, sauna and Turkish accelerates the reduction.

The training is closely linked to the care of the body and relaxation. After having made the decision to offers, need to concentrate on the regularity. Without a systematic approach to the sessions, nothing has changed in the body. Physical activity for weight loss is very similar to the process of their own creation. Forging or moulding mud is sometimes work. But then "finished goods" can be enjoyed and be inspired.