Decided to lose weight, but you don't know where to start? We offer step by step instructions on how to get started to lose weight at home (or in the gym). This book is suitable for both men and women, regardless of age and amount of kilos superfluous.
Successful slimming process is composed of two parts: a balanced diet and physical exercise. So, with what we propose to begin to lose weight?
Step 1: remember the main rule of thinning
The first step on the road to the release of excess weight is to remember to yourself the main principle of weight loss. You lose weight when we consume food is lower than your body is able to spend (transform into energy) during the day. In this case, the energy begins to take stock of safety in the body of body fat. Therefore, in essence, weight loss boils down to the restrictions on the food and creating a deficit of calories.
How many did not try to find the magic pill of excess weight, keep in mind that without restrictions on the diet to lose weight is impossible. Although, without a doubt, it is the people astnico type, which do not recover easily, regardless of the quantity of the food. But if it's not your case, then without restrictions in the diet do not pass.
There is no magic combination of products there are no products with the negative of the calories (type of grapefruit or broccoli, as many are accustomed to thinking), there is not a miracle pill, the fat burning. For weight loss enough to eat less, the body is able to spend.
Step 2: determine the power supply system
Any diet and the feeding system, in fact, create the same calorie deficit that your body begins to consume the fat of their stock. Therefore, from a practical point of view it does not matter how you are going to create this "deficit". You can count calories, you can select popular diet, you can go to "proper nutrition", you can simply reduce the consumption of valuable products. No matter what type of diet or feeding system you choose, with a calorie deficit you will lose weight.
Step 3: calculate your margin of calories
Even if you sincerely intend a method of counting calories (he seems uncomfortable or too difficult), and you have selected another system of power, we recommend you to calculate your daily norm of calories, in order to understand what are the numbers of sail. Be sure to compare your selected menu with this standard, to determine if you have biased towards the brute force or the shortage of calories.
What would you the diet have not chosen and what a great effect not promised, it is not recommended to lower the standard daily calories below 1200 kcal. This is detrimental to the health and increases the risk of relapse.
Step 4: optimize your diet
You should understand, even small restrictions in the diet is restriction. And probably you will not feel satiated during the day. That is why it is important to optimize your menu to not be in constant hunger and not to fall off the diet.
Remember the simple rules. Start the day with a breakfast, don't skip meals, drink 2 litres of water, do not make any major pauses in the meal, do not forget the small meals during the day. It is especially important not to abuse carbohydrates fast, that cause the feeling of hunger by the release of insulin.
Step 5: conduct a review of the products
As we pointed out earlier, it is not necessary to exclude entirely the possibility of "sweets and pernicious" from your diet to lose weight. Sometimes, simply reduce their number, to meet your standard of calories. But if you want to not only lose weight, but also clean the power supply, it should revise its list of favorite products.
Try substituting the sweet – fruit, sandwiches in the morning – oatmeal, sweet yogurt – kfir. When the party at the store to give back to the part of the departments with danger, trying to stop along the shelves with fruits, vegetables, meats and natural dairy products. So you get rid of the temptation and will be able to improve your diet, not only for the diet, but also in the hereafter.
If slimming much depends on the power (and not in vain they say that the result of weight loss = 80% diet, 20% training), so, what should you do exercise? We do emphasize once more, that the training will help you to:
Losing weight is possible without the sport, but with the workouts, the process goes faster, and the quality of the body will improve. Of course, if you have contraindications, or if you don't like the sport, raping your body does not need. But if you only think in itself is not enough sports or resistant person, in this case, it is better to rule out doubts. There are a lot of training and exercises for beginners, where it is not necessary to have experience in the occupation.
Not worth also make reference to the lack of time. Even the busy person there by at least 20 minutes a day of training in the home. This can be a night after work or, on the contrary, early in the morning. Even the training of 15-20 minutes will help you to strengthen the muscles and improve the body, and you can also upload the good mood for the whole day.
What happens if..?
1. If you are not going to deal with the training sessions, it is recommended to increase days of activity: more walking, to organize long walks, try to avoid the passive leisure. Although the increase in daily activity will be useful to all, regardless of the existence of training and even weight loss. But to those who do not participate in sports activities, in particular. You can also call the attention of a training session on the basis of walk that can be done at home in front of the television or music.
2. If you are planning to go to the group sessions, select the program from proposals in the gym and physical capabilities. If you have time, be careful with the training in the room of 3-4 hours per week.
3. If you are planning to go to the gym, we recommend at least several sessions of introduction under the guidance of a personal trainer. Otherwise there is the risk of insufficient training or even injury.
4. If you plan to do exercise at home, just for you below is a step by step plan to start the classes.
Step 1: determine the type of exercise
So I have decided to train at home. It is really very comfortable, it will allow the training of each year are only gaining in popularity. Many are even equipped with the home of mini-conferences, the acquisition of various sports equipment and doing it quietly, without leaving home. The first question you have to decide if you want to engage for their own account or prepared a video-training?
The training prepared video easy that it is not necessary to "reinvent the wheel", which has developed the lesson plan, sometimes – and in the coming months. Now offers a large selection of programs, which absolutely everyone can choose for themselves the ideal of training. Regardless of your level of training, the specific objectives, the availability of fitness inventory and the source data will have the opportunity to find the best option.
Independent training are good, so it is not necessary to collect to you the program. You can always make the lesson below their capabilities, orienting their basic knowledge or information on the internet. But this option is recommended only those who are willing to choose exercises, is competent to regulate the load and train independently.
Step 2: select a specific program
When you select a program or of a complex of exercises always repelled from the following principles:
Step 3: buy the gym inventory
It can be done at home and without the need for an inventory, but the gym of inventory you only need if you want to hire to work on strengthening the muscles, enliven the class, and increase the intensity of training. Optional purchase heavy inventory (dumbbells and weights), you can buy compact fitness of the chewing gum that does not occupy much space and are very easy to carry.
Step 4: plan the schedule of
If you spend an hour a day, you can train 3-4 times a week. If you are doing 20-30 minutes per day, you can train 5-6 times a week. Of course, it focuses on the individual abilities of their classes may be more often and less often. If you take a complex training, in general, they proposes a predefined schedule 1 and 3 months.
Step 5: select the time of exercise of
In terms of efficiency, no matter what time of the day are still practiced. Again it is better to focus on their own biorhythms. Training in the morning will help you relax, but at this time the body has not reverend, so that the load of work physical may be more heavy. The training in the evening are more convenient for people who work, but intensive classes in the evening can disrupt sleep. What is the best time of day to make it possible for just for the experience.
Can not be said of another fundamental pillar of the process of weight loss motivation. Without objective approach and the follow-up of intermediate results, it will be very difficult to realize your intention. It is the attitude, the confidence in their forces and in this sense the assessment of the capacity that will help you lose weight without problems.
Step 1: confirm your results
In the first place, set its data source: standing on the scale, measure the volume, click a photo in a bathing suit. The scale does not always give an objective characteristic, therefore, are not only figures in units of kilograms, but the changes in the volume and the quality of the body. Weigh yourself once a week, measure the volume, and then the photo two times per month. It's not worth doing this more often, weight loss is not a sprint! If you like to weigh every day, it is best to leave this habit, as this daily control of only discourages them.
Step 2: put the goal of
In any case, do not place yourself above the clouds of the objectives, and in addition to the specific tasks of the type "I want to reset 5 kg in a month". The organism can be plans for weight loss and its scheduled rates may not coincide with your wishes. It is better to give training objectives, goals, and feeding of the objectives of the outdoor activity. Otherwise, saying that it just depends on you and your motivation.
Step 3: be prepared for the different time periods in losing weight
Get ready for what the weight is going to vary discontinuously. Normally in the first week of intense fall weight – this is the excess water from the body. After the fall of the weight is going more slow and balanced. Sometimes it can be a good sign, and sometimes the weight gain. And this is absolutely normal!!! This does not mean that you are doing something wrong.
A good example of a process of thinning the graph below. As you can see, from the initial point in 57 kg of end-to-end in 53 kg weight was moving zig-zag. In a moment even jump the weight up to 1.5 kg, But if you evaluate the overall picture, the weight of 3.5 months of steadily reduces. Keep in mind, it is not 3.5 weeks, and 3.5 months. This, by the way, to the question of how to lose weight 10 kilos in a month.
Step 4: tune in not only on weight loss and the lifestyle change
Many think that you can enjoy 3-4 weeks on a diet to lose between 5 and 10 kg and get back to your life-style with food surpluses and low physical load. And this is a mistake very common to lose weight. If you want to not only pull the weight up to a certain date, and retain the result achieved, then you will have to completely change the style of life.
Imagine, you followed the diet, or ate in the small deficit of calories and lose weight to a way. That will, if returned to power, without restrictions (with a surplus of calories)? Properly again, gaining weight. Therefore, don't look for easy, clean up your diet of bad, low-calorie, fatty foods. Not in the short period of time and for all life, if you want to maintain your shape.
Step 5: there are no fantasies
Losing weight is really is not a simple process that requires you moral of the shutter speed and the force of will in the long run. However, we urge you to keep a cool head and not maintain a pace hungry on the diet and the excess physical load, and not focus only in the issue of weight loss. Try to live a full life, just rethinking the power and the addition of integrated physical activity.
If tomorrow the weigh-in causes a feeling of fear, avoiding talking about the food and constantly feel depressed, it is possible that costs drop a little the situation, taking the reproach for the failure and the revision of its approach to slimming down.
This is a simple step-by-step how to lose weight at home, to help you plan your route to the liberation of the superfluous kilogram. Remember that there is not a "magic pill" that without the work and worries to make a perfect figure. For quality results, you will require patience and a dose of effort.
