Posts Tagged ‘daily physical exercise’
Lose weight with intelligence
When trying to lose weight, or rather, reduce the amount of stored body fat, most people think that to succeed should have a diet of deprivation.
In fact it does not and why most never achieve the objectives proposed. For best results you must combine smart eating enough physical activity in a usual pattern of daily activities and not as an emergency plan with the imminent arrival of summer or holidays.
Insulin together with glucagon are key hormones in glucose metabolism, regulate the release of insulin through the diet is the foundation of fat loss by decreasing the amount of carbohydrate in the diet.
Eat to burn fat
The way to do this is quite simple, is to reduce intake of foods containing carbohydrates. Animal food that contains more carbohydrate is milk and its derivatives, so reducing its presence in the diet minimizes the production of glucose and insulin in turn.
You should not completely eliminate carbohydrate foods like bread, potatoes, rice, fruits, etc.. This is all incorporate a small amount of foods with high fiber content such as green salads, vegetables and legumes.
In other words, diet is the essential foundation for achieving lower blood glucose levels and allow the body to have enough to function normally.
This is something I have said in many other articles I have published, you must eat several times a day do at least 5 to 6 meals. Each contain carbohydrates, protein, fat, minerals, vitamins and other trace elements in sufficient quantity.
Removing localized fat
Usually we are attentive to avoid the accumulation of fat in the abdominal area but when fatter fat accumulates around the body and especially over areas besides the abdomen. It is normal to form accumulations of fat in the back of the waist or lower back, face, outer thighs and abdomen, however according to each person consititución fat can build up in arms, chest and even in the face and neck.
For many people these parties become trouble spots as though to strictly follow workout programs and diets low in saturated fat, they fail to lose fat remnants that remain. Nevertheless, it is something that has no solution because we can follow several tips to eliminate rebel fat accumulation in specific areas.
Located in fat is to understand the fundamental principle that the decrease of body fat is given as an integral process, ie that both physical exercise and dietary influence on the whole organization and therefore it is important to perseverance, to continue with the training and healthy diet low in saturated fat and which ultimately are the ones that accumulate in these body parts.
Most people after several weeks on a diet you will notice significant changes in your appearance and energy level will look thinner, with better muscle tone and more energy, although even there some fat located in rebel areas.
To address these areas in a timely manner is necessary to take additional measures. For example, if it comes back we can increase the waist exercises that stimulate the muscles of the lower back to increase their activity and encourage fat burning, we can incorporate into the routine of weight lifting exercises like dead lifts or lumbar concentrating all the force in the area.
If the rebel zone is on the outside of the thighs or buttocks, then stride exercises like leg extensions and are suitable for combat. Note that you do each exercise to focus the effort in the right muscles.
Slimming and enjoy
Followed to the letter the instructions of the regime and put as much dedication are essential requirements to reduce kilos. But even the best diet designed fracasr risks if it represents a disproportionate effort.
Slimming and enjoy
Leaving favorite food is the worst that can be done when trying to control weight because it makes them more desirable and makes you feel deprived, and when you’re stressed or depressed you succumb to desire and give you a feast.
The key is “tempted by controlling the diet, ie eat a little instead of gorging: For sweets, eat a few spoonfuls of ice cream instead of a whole bottle, a minichocolate instead of a tablet, butter biscuits, instead of a can.
Balance yes, obsession no!
Continuously weighed to assess the outcome of a system only leads to emotional ups and downs, and that body weight can change overnight or even over a single day due to fluid intake and elimination.
These variations can make the balance obsessed discouraged if you do not see or feel changes allowing some slip safer if they find a small calorie weight down.
Ideally weighed once a week: a reduction from 200 to 500 grams per week means you’re in the right direction.
Physical exercise: tire without strenuous
Combine a reduced-calorie diet with a program of intense physical activity is likely to leave you so tired and sore, you are tempted to leave the gym.
It is best to gradually increase the exercise gradually without requiring too much, focusing more on welfare than it produces in the amount of calories you burn. In addition to helping lose weight, burn calories and increase metabolism, physical activity increases the motivation to maintain a healthy diet, reducing stress, give you more energy, help you sleep and make you feel in control of your life.
Changing lifestyle
Changing lifestyle is hard work that requires regular reinforcement to maintain motivation: give yourself small rewards ‘inedible’ (a movie, music CD, earrings) when you reach a goal, even the first kilo less.
Experts advise not set targets too ambitious, but not try to reduce more than 10 percent of body weight per time, which improves health by lowering blood pressure and cholesterol, which is quite an achievement.
Staying well is difficult once you get the desired weight be sure to congratulate the effort that you meant, because you will not have the incentive to see how you lose grams. or attention from others.
Very basic exercises
We must be clear what we want to strengthen or improve and we can act on the arms, shoulders and chest or leg or on the abdomen or back or on the waist.
1 – Give small hopping gently moving the feet forward and backward alternately, leave the arms loose, start with a small distance and you zoom further, breathe normally, exercise duration is 10 to 20 seconds. Rest another 10 and repeat three times again.
2 – Stand with legs apart, slightly bent and hands on hips, rotate the trunk about its vertical axis, start with small-amplitude rotations and then expanding them go, do it for 10 to 20 seconds, relax and repeat ten thrice.
3 – Lying on your back slowly take your knee to your chest while flexing the other leg stretched toe, alternate this position at least 10 times and breathe normally.
For shoulders, arms and chest
Will holding a dumbbell in each hand a kilo for women and 3 kilos for men.
1 – The back and heels against the wall. Place the arms parallel to body, pull up to vertical wall trying to rub together, inhale when is going up and exhale as you lower them. Do this exercise at least 10 times. After a few seconds of rest repeated 2 times the full year.
2 – Stand with legs apart and her back very straight. With arms outstretched in a cross made circles, perform rapid six circles in one direction and then another six in the other prior to relax the arms. Repeat this exercise three times by inserting a few seconds of rest between each repetition.
3 – Sitting with his elbow and forearm resting on the table. Lift the forearm to shoulder everything possible and then lower it. Breathe normally. Repeat this bending at least 12 times on each arm.
For Leg
1 – Taking steps on tiptoe, craning upward, stretching twenty seconds. Breathe normally. Repeat these trips at least three times.
2 – Give small steps on his heels and avoid taking too much cola. Repeat this exercise for twenty seconds at least thrice.
3 – With his back against the wall, feet apart about 50 cm. and sections of the wall, slowly lower your body by bending the legs as if to sit on the floor (get to where I can check up) while down knees open slightly sideways. Hold this position ten seconds and turns. Breathe normally and repeat this exercise at least six times.
If you are motivated to do this activity alone or lonely, do not forget to engage the services of a personal trainer
Note: As we always say, before performing this or any activities, consult a doctor.
Exercises to shape your figure without leaving home
In just half an hour per day, you may lose weight and stay in shape without leaving home.
The daily physical exercise, can better tolerate the stress and prevents the heart from the pulse rise very quickly to the minimum requirement for physical work and, as a result, enables us without thinking twice to make efforts, climbing stairs and so on.
But besides this helps us to recover quickly after exertion. Training is fundamental, whatever our age, and muscle can increase our capacity and our sustained resistance by up to 20-30%.
This percentage is equal to the average physical efficiency loss that usually occurs between 30 and 60. Thus a person 60 years old athlete on her body overrides the effects of age and the benefits are even more dramatic if the person is in poor shape.
That is, the training gives a true reward to the most inactive. The note build your home gym told them about the systems to be able to work out at home as stationary bikes, treadmills can help us replace the usual walk especially in the days when we can not specify trips outside.