Many people who lose weight, tried different ways to achieve the slenderness. Often, these efforts end in despair: the weight or stops or begins to add a little bit of. Covers the frustration, the visit continually the idea is to get rid of the extra pounds is not achieved. The fact that every body reacts different ways to different eating plans and physical exercise. But this is no reason to lower the arms, the most reasonable solution is to find an effective option to weight loss in the particular case. The results may depend on the genetic predisposition, the speed of your metabolism and other factors of health. To find the best way to become more thin, it requires time and patience, as well as a series of experiments with a variety of food products sports and cargo. One of the most effective ways of training in this direction is considered to run. Perhaps that would be the first step on the road to have a perfect figure.
The correct organization of training can lead to a significant lowering of weight. According to the investigation, the runners have reached the expected results in the short term, that those who practiced the equivalent amount of other types of exercise. The main reason is that when a reasonable load is burning more calories per minute than swimming, biking or other sports. Accelerating the metabolism, as a result of the activation of the burning of calories, and the loss of kilos. When the skin becomes flaccid, as the depletion of diets.
In addition, jogs a positive effect on the agency:
The classes will be effective, provided that the load is balanced, with its constantly increasing level of complexity. The weight reduction is achieved by regular activity, whose effectiveness depends on the time of running.
The basic rule is to not do exercises through the force. This means that, first of all, you should consult with your biorhythm. Someone likes to go running in the morning, someone with more hunting done tonight. The specialists claim that the training in the morning will lead to a better and faster to a remarkable result.
Choose the route in the first half of the day should be what you want:
Night of tapes of training for weight loss speed up the burning of carbohydrates, not the fat layer. They can choose the ones you want to get rid of stress and fatigue accumulated during the day. It is important to remember that only those exercises that are carried out with much taste, are giving results.
There are popular yet misleading: if there is no after run, as fast as possible to get rid of the pounds. It is the wrong approach, hunger is able to slow down the process of weight loss. Another question – what is it? You need to define the faithful of a great variety of products, as well as the number of them. The preference is necessary to give to the fresh, vegetables, fruits, cereals.
Exclude from the diet should be:
In the morning at least half an hour before the race, you can eat a portion of oats, after exercising for 60 minutes can only be drinking. In an extreme case, if a hunger pain in my stomach, can be no earlier than 30 minutes after your run, eat an apple. After the evening activities are recommended to drink a glass of kefir, you can substitute a small portion of cottage cheese.
For the fulfillment of the balance of water should be consumed during the day no less than 2 liters of pure water. 60 minutes before you start, you take a glass, half an hour before the start of classes. Drink small sips allowed, and in the process of the race. Half an hour after the termination of the physical load can be used in 250 ml of liquid.
For the training to produce the result, it is necessary to know how it produces the reduction of the mass. During the 40 minutes of the race are burning carbohydrates and only then starts burning the fat layer. Therefore, to begin to lose weight, you must take care of not less than 50 minutes every day. For the unprepared person immediately to obtain the load is wrong and dangerous.
For the elaboration of a plan of exercises must take into account:
For the first few races, optimal will be of half an hour, and it is best to alternate slow running and fast walking. For the first week of the best unhurried pace. For beginners, the ideal in this case, preference should be given to fast walking. Before the start of classes each time it is necessary to perform a warming up the muscles. In addition, trained weight loss you want to schedule the break between class and class, for example, every third day. With time, the amount of rest per week decreases, while the daily duration of tour comes to an hour. On the internet you can find a lot of schemes for the thinning at the base of the tape of the activity, so that each one can choose a suitable option. And yet before you begin the exercises correctly, consult with your doctor or practitioner trainer.
There are several techniques, each one of them can be achieve the reduction of volumes in different areas. Also of a particular type of load depends on the strengthening of the different muscles and organs. The appropriate choice of training will allow not only to reduce the weight, but in full and to strengthen the body and satiate your energy, and improve immunity.
This type is suitable for people with any level of training, with the exception of having an injury of the locomotor apparatus or the existence of a dysfunction in the cardiovascular system. It suggests a movement with a speed of not more than 9 kilometres per hour. The advantage is a special technique of motion: the repulsion of a foot coincides with the time when the second leg descends to the ground. This workout strengthens the muscles of the lower extremities and the muscle of the heart. As the tour is ideal for beginners, as in this case, in comparison with the run to reduce the load on the joints of the extremities, which reduces the risk of injury.
Around the world, such trainings are known under the name of walking at a fast pace. It is more easy classes, that are suitable for people with a sedentary lifestyle with a degree of obesity, for beginners. Despite its apparent simplicity, for the classes has their own rules. In the first place, the speed should be slightly higher than normal when walking. In the second place, it is important that you enter in the movement of the entire leg, from the toes to the hip. In the third place, the stomach must put in and the back should be straight. In the fourth place, the hands should be folded at the elbow and to move in a rhythm with the feet. To reduce the weight, making it easy to the race, it will be only then when all will be resolved by the distances quite large.
These exercises can be performed at any elevation of the ground, the tape is best fit angle of tilt. For more resistant lose weight, you need to include, even if it is 1 time per week in a training plan. Participate in them practically all of the muscles, which helps in the loss of excess pounds and strengthening the muscles. Especially effective this activity affects the reduction of volume in the problem areas.
This option involves a change of speed. A span must escape slowly, the other as quickly as possible. These activities should practice, having already acquired the necessary experience in Jogging. The main advantage of this technique is that, because of the inertia of a body maintains a high metabolism, even in the pieces with the slow pace. In consequence, for the hour and a half of duration of the activity is spent the same amount of calories, how much to spend for 1 hour of running. These exercises help to get rid of the extra pounds more and increase the tone. Apply the penalty of no more than two times a week.
It has been shown that if every day to overcome not less than 5 km away, while the body can burn up to 2.5 thousand calories. To reach this result, it is necessary to follow some rules. The speed must be maintained throughout the distance, and finish the race before time is not possible. With a strong tiredness you can go to fast walking and then repeat the tour. This is a good workout you only have a disadvantage for it requires a lot of free time. Usually this exercise lasts for about 1.5 hours.
The more effective an intelligent combination of different types of cargo. In addition, the experts emphasized that, after intense exercise the body needs to rest for complete recovery. More attention should be paid especially to the clothing. In all of the conditions for the practice of jogging for weight loss it is necessary to get proper shoes with outsole is ergonomic to prevent injuries in the joints. These shoes allow you to distribute the weight throughout the foot. In addition, if it is not too large initial mass can be used for greater effectiveness, the knee pads and the elbow pads with the weight.
Rather, it is a matter of preference. Someone else likes to do on the street, someone likes to do exercise in the gym or in the home. In reality, the concept of the difference in losing weight. In any case, running helps:
Each option has its pros and cons.
Running for weight loss to air will always require more time in the office, of departure and return. In addition, the climatic conditions are not always favorable, in this case, the discomfort is going to call out the need to have several clothing options for classes at different times of the year, while in your apartment can only store a comfortable form of the clothing. In turn, the exercise in the nature to enjoy the beautiful scenery, and are also a great way to spend the training time with the friends.
During the journey the body needs to receive many times more of oxygen, that is why it is important to keep clear the rhythm of the breath. It is necessary to observe the correct technique:
To normalize the situation will help in a very simple principle: the rotation of the inhalation and exhalation in each step. If this mode, the air is still not enough, reduce the range to 2 steps.
During the race you must breathe through the mouth and nose, and this increases the flow of oxygen. During training on the street in winter, to defend themselves against the penetration of cold air at the throat works the language, is due to the inhalation of zoom to the top of the teeth.
For all those who want to lose weight before you start training you should consult a specialist. The fact that these classes have a number of contraindications:
You should refrain from running to the people who smoke, but also consumed alcoholic beverages. As a general rule, have these violations in the work of the heart and of the breathing organs, the muscles lose strength, and flexibility.
It is not recommended to run to the pregnant women, more weight loss, as this entails a violation of the blood supply of the fetus and the injuries. When any of the pregnancy complications, this sport is contraindicated. Nursing mothers should also refrain from intensive classes. The fact that the physical activity influence on the composition of the blood, in consequence, changes the taste of breast milk. In some cases, during intense exercises milk can be less than, or is everything will disappear.
