How to Understand You Exercise Effectively or Not?

Anyone who has ever seen the mass of engaged aerofitnosheypingom can understand it. If the load on the body under the proposed exercise is not enough, it can be seen in how people breathe. If a person is like and does, but is not breathing deeply and often can not be seen speaking with sweat, does not overcome its "do not take it anymore", that lessons are ineffective.

If during exercise is not increased ventilation, it means only one thing - a very low consumption of oxygen by muscles of the body. Clearly, if there is no work, and insulin levels virtually unchanged. And the existing ensemble of fat and muscle cells are not experiencing "discomfort." Everything remains in place: burnt fraction of carbohydrates, have spent time and money - and all for nothing.

Let's try again to dispel the myths of sport

• We all want to achieve results as quickly as possible. And it seems that more and more intensely engaged, the greater the load the muscle, the quicker you can become slim and beautiful. Well, the truth in these allegations are. But here's the rub: the more calories you burn, the more tired muscles, the more recovery time you need it. In addition, it teaches you the muscle to very high loads and more efficient use of energy. So then you lose weight can be tricky.

• However, not all adhere to a radical point of view. Others believe that 10 minutes of fitness a week - through the roof. Not surprisingly, even a year later devotees of this idea are the same full as before.

• By the way, long breaks in employment are also not the best way. The law of "regression": the muscles no longer receive the oxygen they need and quickly lose their tone. Within 1-2 months, the muscles lose their tone, volumes increase. However, this does not mean that the muscles turn into fat. There is an amusing and confusing. They are completely different types of fabrics.

• Some believe that it is necessary to train harder, someone clicks on the "problem areas" and thinks that the push press after 1000 there will be no wrinkles. And here and there. Fat evenly throughout the body disappears, and not from any one place. So in this sense does not really matter what place you pay more attention. But the rest of the side muscles are affected.

How to train?

Training in shaping a set of exercises, muscle groups successively in different parts of the body. Each selected muscle group "worked out" by repeated cyclical repetition exercises. Repetition should be continued until exhaustion (30-200 times or time 60-240 s), then changing loaded limb or muscle group. Sometimes the muscle group worked out several exercises, or back to it repeatedly during the sessions. Characteristic for shaping workout is that it loads the muscles slightly involved in daily life. The choice of these muscles is just and expedient methodically, as opposed to "hardened" muscle groups, they offer scope for significant energy and morphological changes.

The peculiarity of the structural composition "unhardened" muscles is a small amount of slow muscle fiber type-1, adapted to continuous operation and, accordingly, the presence of fast fibers of type 2. In their energy supply plays a significant role anaerobic (oxygen-free) mechanism, consumption of energy reserves and muscle cells of the body. During the classes are shaping actively involved all three mechanisms of energy supply: ADP with CRF, anaerobic glycolysis, aerobic oxidation processes. The presence of fast fibers of type 2 gives the important role of glycolysis process.

Long-term repeated exercises focused on an exhaustive use of available energy resources in muscle cells - glycogen and lipid inclusions. As a result of active muscle cells accumulate lactic acid, there are characteristic pain.

After the change of load on the muscle groups have more muscle bundles are exploring, to the complete exhaustion of their capacity. Willful effort to ensure compliance with the latest iterations "in can not," increases production of hormones epinephrine and norepinephrine can stimulate glycolysis and tissue respiration, as well as the mobilization of free fatty acids from fat depots.

After the end of the muscle can be observed the following results: a significant loss of energy by the body as a whole, including the reduction of liver glycogen reserves, consumption of fatty acids from fat depots. These changes in the body cause the activation of metabolic processes within a few hours after the end of the muscle work. It is necessary to provide recovery of energy reserves: a synthesis of CRF, the oxidation of lactic acid and glycogen resynthesis from it. And it will be at the expense of your own fat.

It is also believed that some foods can help speed up the metabolism. They need to include in your diet: grapefruit, pomelo, pineapple, green tea, cinnamon, red pepper, dairy products, low fat, fish oil-rich, pumpkin and nuts. But alcohol, on the contrary, will only slow your metabolism and worsen the results of training.

A Few Tips for Weight Loss

During follow any diet should move more, it increases energy and helps the body weight loss. Useful are weight training with dumbbells, walking and jogging for long distances, aerobics and shaping.

Aerobics is to perform various gymnastic exercises for rhythmic music, and shaping (from the word shape, meaning the shape) aims at focused development of specific muscle groups and thus the formation of lines, shapes.

Now become a popular so-called latent gymnastics, in which movement does not attract the attention of others, but are committed with force. It can silently do the work in the transport home. Elements of such exercises can be extreme corners of the head in hand, the convergence of blades compress the buttocks, drawing in the abdominal wall, pinning arms to the torso, pinning his knees and ankles together, etc. Each movement should stay at its maximum of 5 seconds.

Gymnastics is not only to reduce body weight but also to correct posture. The most common defect is slouching posture. If you stoop spine changes shape, and with it deforms the spinal cord. This is very bad for your health as well as in the spinal cord are all the centers in charge of the internal organs. Therefore, with stooped must fight in every way. To correct posture should be above all to cuddle up against the wall, the most upright, his hands apart to separate your palms against the wall, and then, without changing the position of the body, give up and move away from the wall. We must remember that the body position and try to keep him from walking.

To overcome the stoop to train your back muscles and neck, as well as to maintain flexibility of the spine. Useful for this bending back in the prone position while lifting the head, arms and legs. A good exercise is also this: get on your knees and palms to lean into the floor, relax your back, giving it to sag, then arch your back arch up, lowering his head, then bend back down and lift his head, doing so several times. All the movements should be done nicely and smoothly, in imitation of a cat or a snake.

Gain A Beautiful Shape Without Simulators

The first "trainer" - a ladder.

Studies have shown that during walking on the landing energy is spent five times more than walking on a plane. Imagine the benefits of the gym: you do not need to steam in an elevator hot day, breathing in other people's "flavors." In winter, walking up the stairs, you can warm up after a great frost.

So, if you decide to replace the ladder simulator, proceed to the exercises. To get started, try not to miss a single ladder and forget about the elevator. After a few days, try increasing the load: when lifting retract the stomach, keep your posture and do not lean on the railing. When climbing stairs trained muscles of the buttocks and the front of the thigh, and the descent are working all the muscles of the legs.

To increase the load on leg muscles, walk through the step, getting sideways. Lifting back forward - an effective way to combat cellulite.

The second "simulator" - a plastic bottle. This handy device for those who prefer weight training the upper body. Plastic bottle that is filled with water, replace the weights. Here are a few simple exercises.

Legs spread shoulder-width apart, lift up not very heavy water dumbbells. Keep leaning forward, waving his arms. During tilt exhale, letting your hands between your legs. Straighten, cave, taking a deep breath. Do not bend in the knees. Exercise develops the muscles of the shoulder girdle and back.

Exercise for the abdominal muscles: Stand with your feet shoulder width apart, arms with dumbbells, lift up. Perform circular motions with the torso to the right and left side. If you breathe in subsidence, tilt - exhale.

The third "simulator" - a wonderful taste. Watermelon can be used for home fitness. In this case, he plays ball. Exercises with the subject is not limited. Here are some of them:

Lying on the floor and hugging with watermelon, bend at the knees and go with watermelon, removing blades from the floor. Running back and swinging the press. Now hold a watermelon between your knees to your chest and lift the legs. Omitting the feet, try to touch your knees sex. Take turns, raising hands together with a sweet "simulator", roll it on the floor like a ball. And at the end of training sports equipment, cut and eat. You deserve it!

A Sense Of Proportion In The Gym Is Not Too Much

In an effort to look good, radiating health and be confident we will, at times, going to the gym, forget about the sense of measure. As a result, engaging in various sports, we get the tension and trauma. Why does this happen?

The most common mistake we make is that we expect to load properly. If we have not engaged, then you should start with basic exercises. In addition, for the first time will be enough to make them one at a time approach - no more. Otherwise, the pain in the muscles can not be avoided. A similar situation is when they come to class, we immediately begin to exercise power, forgetting about the workout or just brushing against it. Muscle tension and even tension in such cases, we are almost guaranteed.

But just what is hidden behind these names uncomplicated ailments that we used to have hearing? It turns out, triggered by muscle strain as follows: for excessive or prolonged stress is overwork certain muscle groups - frantically cut some muscle bundles, resulting in pain. Muscle strain is manifested convulsions of the lower extremities (usually calf), twitching, tremors, acute muscle spasms. Stretching is an even less, because it is a traumatic injury of muscle fibers themselves or connect the muscles and tendons. Agree, nice enough. But the balanced load - something that can prevent such misunderstandings in sports.

And, of course, coming to the gym, do not hold to, no matter if you are feeling. It does not matter, hurts back, aching head and grabbed a side deal with the day to the best of it is not necessary. You can consult with a trainer to explain the situation to him and hear his recommendations. In some cases it is enough to do some work on the perfection of his body and at the same time eliminate the discomfort, but in other classes have to be postponed to the next, more favorable times.

Those who are ignoring the voice of reason, eager for the fight against overweight and centimeters, can seriously harm their health. In such cases, injuries happen very often. Of course, for back pain, arthralgia, overvoltage and stretching the muscles with unpleasant sensations help make short work of both pain and anti-inflammatory drugs intended for local external use only. For example, is always worth keeping in your gym bag by means of diclofenac. Suitable voltaren emulgel, which due to its unique shape emulgel (emulsion + gel) penetrate deeply into tissue directly to the source of pain and instantly removes them.

Also has a vital force in such situations, regular self-massage or massage (if you can not see a specialist, you can stretch your muscles on your own). It is best to carry out the procedure for using the basic or essential oils that have a therapeutic effect. Thus, the essential oil of oregano stimulates blood flow, and therefore it is good to apply for the resolution of bruising and healing abrasions. And, for example, lavender oil penetrates through the capillary network of the skin to deeper layers, thereby providing quick and excellent Curative action relaxes muscles. And, of course, do not forget about the bath. Her visit - a great way to speed up the recovery of the body after excessive physical activity.

But can we, the ardent sportsmen, so you do not suffer from muscle tension and strains, often just to listen to yourself and expect the load? Is not this the moment when the sense of measure will only benefit us? After all, to prevent injury is much easier than to deal with its consequences.

Unlike Shaping of Aerobics and Fitness

Everyone knows that in order to lose weight, you need physical activity. Now, in our progressive time, rather invented various methods and systems training for weight loss. For those who first took the difficult path of self-improvement and the fight against obesity, it is sometimes difficult to choose for themselves the appropriate exercise. Despite the apparent similarity of fitness, aerobics and shaping, the differences between these types of physical activity is very noticeable. They differ not only a system of training, but the approach to food and manufactured effect.

Shaping

Shaping is an exclusively Russian invention - an application for recognition of shaping the invention was filed in the USSR in December 1988. Initially the system of training called "shaping" was created to enhance the physical attractiveness of women. The concept of "female appeal" in shaping includes not only the perfect figure, but well-groomed appearance, hairstyle, makeup, clothes, etc.

For this reason, assumed that the shaping is a complex system that integrates not only physical exercise and dietary principles and the art (shaping choreography), fashion (shaping style), the concept of shaping well-groomed appearance.

Training in shaping a set of exercises consistently affect different muscles in your body. Training effect is achieved by multiple cyclic repetition exercises. Repetitions are performed at a moderate pace for a lot of time (up to 300 or more) until fatigue (reaching a maximum individual). Sometimes on individual muscle group perform a few exercises.

Low-intensity serial study of all muscle groups makes it a substantial load on the heart and joints to achieve the effect of loss of energy by the body.

Because of the specificity of shaping the approach to food, unlike aerobic training where the body's fat stores is mainly consumed in the process of training, in shaping their mobilization to the greatest degree encompasses the restoration period.

AEROBICS

Aerobics was established American doctor Kenneth Cooper, and was intended to deal with such factors for cardiovascular diseases, such as lack of exercise, nervous stress, overweight, etc. With the help of exercises performed in an aerobic mode and power supply with a low content of animal fat in the human body actively destroyed by excess cholesterol - the main enemy vessels. Physical activity eliminates physical inactivity, and emotionality during training improves the mood.

Regular, relatively slow running in front heals the heart at any age and has successfully assisted weight loss. For a long time aerobic training and understand - jogging. Then an American actress Jane Fonda came up with a dance aerobics. His emotion she had a lot of taste and of a dull race gradually forgotten.

Over time, the arsenal of aerobic training also included numerous simulators that mimic the different types of aerobic exercise - cycling, jogging, walking, skating and skiing. Later, there were "riders" - a very special trainers.

In addition to training cardiovascular, aerobics stimulate the secretion of enzymes that burn through the fat, accelerates the growth of microscopic intracellular structures - mitochondria, which serve as a kind of furnaces for burning fat.

FITNESS

Fitness training system also has American roots, and includes a system of "construction" of the body (ie, body-building), aerobic training and nutrition. As for the "power component" fitness training, then in the early 70's it became clear that bodybuilding (bodybuilding) copes with the task of building a muscular body faster and more efficiently than any whatever system of physical exercises, which existed before him.

Means to achieve a beautiful, moderately muscular body exercises are performed with free weights (including simulators), and relatively high-protein diet.

Well, no aerobics, more accurately, aerobic exercise, with excess fat often do not cope. In addition, aerobic training is necessary to focus the heart.

A balanced diet - one of the main conditions for success. Training plan itself is only half the story. Compliance with the principles of balanced nutrition, allows you to control the receipt of all necessary nutrients the body in sufficient amounts so as not to cause any adverse events, as well as not to expose the body at risk of disease. Not adhering to the principles of balanced nutrition is impossible to increase lean body mass decreases body fat and solve the problem of reducing or increasing body weight.

All this suggests the following conclusions:

1. Shaping is to raise the physical attractiveness of women and to a lesser extent to improve the functionality of its body.

2. Aerobic exercise and physical inactivity eliminates some influence on the formation of beautiful body, and emotions during training enhances mood by eliminating the negative effects of stress.

3. Fitness training is designed to achieve a balanced state: the optimal development of physical strength and cardiovascular capacity of the organism, flexibility, control of body weight, body shaping, positive mood.

Where Better To Do Fitness? In the Club or at Home

Scientists around the world have long been debating over this issue. "What is fitness?" This is probably a healthy lifestyle and sports. Do fitness now possible and necessary. Time for classes to be selected individually at convenient times of day. After all, it is proved that in the morning workout can burn excess fat faster and more efficiently than in the evening. Just need to decide where to do - at a health club or at home.

You can certainly go to a fitness club, where a variety of simulators, training in groups, and much more, but it will have to pay for the money, but you can do at home and still save a little finance. Still, a subscription to a gym is expensive. Many people decide to train at home. But you have to buy special equipment to organize a home gym. Now you can buy fitness equipment for practicing at home, but at the fitness club offers many different services that you do not get at home. And anyway, before starting to use the simulator, you need to consult with professionals.

Athletes claim that the self is very difficult to achieve high results. And then, modern man is always in a hurry and busy, what else matters. However, many fitness facilities are open until late at night. In the apartment you have to allocate space for training. Not everyone can afford it. Choose a gym close to home, because the road is time consuming. The apartment deal might seem more convenient, because after a workout can sleep or eat, watch TV and so on.

But do not be fooled, because without specialized assistance, it will be difficult. The conclusion suggests itself - must go and join the fitness club. Now a lot of clubs with swimming pools. There you can improve the shape of the body and strengthen your immune system. Sometimes it happens that a man can not live without exercise. As a result, he started a health problem. Regular trips to the gym, chronic sleep deprivation, lack of appetite, negative emotions, the nomination in the first place sports - all symptoms of impending illness. To avoid this burden should be distributed properly and as soon as possible, more than a walk in the fresh air. If you do decide to do at home, you have to consult a fitness trainer who will be for you to schedule, given your data.

First, pick up clothes and shoes. Do not buy expensive equipment. Suitable for beginners bench, chairs and dumbbells and mat. If after a few months, you do not get bored, feel free to buy fitness equipment. By this time, you begin to understand what muscles to train. However, it is advisable to first try to work out of the gym at the fitness club.

Catching up at home, you'll save precious time. You will be able to engage in any day and at any time. At home you will not be distracting, and you can relax and focus on training. You can choose your favorite music, and not from complexes about their shape or awkward movements. And after playing out of turn to take a shower. All this is certainly good. But keep in mind that if you do not have strong motivation, you will find an excuse to not engage in or are you going to do anyhow. If you have trouble getting organized, the best option - visit a fitness club. There will be easier to tune in to the regime of occupation. And yet, you will have to plan for a month and strive to achieve. The club plans to distribute the load experienced coach.

But the choice is yours - the effectiveness of training depends on you, on your dedication, perseverance and daily workouts.

About a Flat Stomach Without Fools!

Once again, plenty sobbed and aesthetically suffered after another staring at myself in the mirror, I set out to - by all means make a beautiful figure. Beautiful figure meant to me primarily a flat stomach and thin waist. On the thighs and buttocks of special deposits were not, but this belly, the hips! They drove me crazy.

The funny thing is that everyone around me felt thin, as I successfully wore short skirts, though, putting the top coat, buttoned. I myself did not know what all the same in me was more - thinness or completeness. I was like, thick and thin together. Thin Handle with legs and rotund tummy look nice if they belong to the baby, but not young (when I was 20) and beautiful (I hope) my mother that same infant. Since that day, I spent almost a year of tossing of a miraculous technique, which promised a week or even overnight, to transform my body to another, equally radical and fantastic. My efforts started to bring long-awaited result only when I began, finally, use common sense based on knowledge of human physiology, biochemistry and nutrition.

Representatives of the beauty industry for the most part can not stand the concept of common sense and anecdotal evidence, when it comes to human physiology. For example, the experience of hundreds of thousands of people (including me) have passed through all sorts of diets, it is known that losing weight does not mean to get into shape and reduce the amount of fat, but, nevertheless, with enviable regularity, at least once a month, my eye catches a recommendation as a few days to lose a couple pounds. Or, that year we nutritionists assert that the "calorie is a calorie, no matter whence they come," when any person with no scientific knowledge can with your eyes closed to "feel the difference" between calories and calories from cabbage of ice cream.

In this article, I refer primarily to the human sense. For obvious reasons, some may not like this approach, but in the end, I do not write for them. I am writing to you, those who need the information, which is borne out in practice. If you follow my recommendations, you will gain not only a strong body and a flat stomach, but also more energy, strength, endurance, improves your digestion, lowered cholesterol levels, to become stronger immune system. You'll be less prone to stress, at the same time will increase confidence. The quality of life, and maybe you'll live longer.

So, in order to remove fat from your waist and make a flat stomach, you need: special abdominal exercises, thought-out program for muscle strengthening and aerobic exercise to increase energy expenditure. In addition, we need nutrition program, designed to decrease the level of body fat, but this I will speak particularly.

You can often see a picture like on TV claim that any one trainer or some kind of exercise one can make the stomach flat. In fact, it's not quite true. This is called a local address, which means the removal of fat from one part, in our case, from the abdomen, while the whole body will remain unchanged. I'm not saying that local elimination is impossible. To some extent this is possible (usually up to a rather small extent), but by and large it does not work. If you start to download the press every day, no doubt, waist size is reduced by strengthening the muscles, but it will not make any comparison with the result, what could be achieved by lowering the overall level of fat in the body through a combination of bodybuilding, aerobic exercise and nutrition .

If you look in the Guinness Book of Records, it is possible to find the record set by a certain Alan Jones. There is an exercise for the press - legs locked, hands behind your head, you need to raise and lower case. Alan Jones has done this exercise 27 000 times without stopping. You would think that anyone who could "shake the press," 27 000 times without a break, certainly not the stomach, but simply "washboard" without the slightest hint of fat. But in fact, in Mr. Jones' muscles are not visible at all, especially the press. Why? Because everything is covered with a layer of fat. This simple example shows that no one, even the most effective exercise for the press itself, by itself, is not able to remove fat. And if Alan Jones on his record that did not work, do you think that a few minutes a day is enough? The only effective way to do this - to reduce the overall level of body fat. This means the press to train for the formation of the abdominal muscles, strengthen muscles strength training to speed up metabolism (metabolism), add aerobic exercise to increase calorie consumption and calorie diet to adhere to a rational, low-fat.

Let me ask you a question. Have you ever been a fat dancer? I doubt it. And have you ever seen any participating fitness competition - hard, smooth, beautiful, muscled and fantastically developed abdominal muscles? All this is the result of training and a calculated power (not necessarily low-calorie). You might be thinking: "What is common between training the muscles and my stomach? I do not want to look like Arnold Schwarzenegger. Ok, most women do not want to, at least, I have never seen such. But the main factor for a beautiful, toned body - muscle. Why? Because the muscles are biologically active, for their food requires energy. The denser muscles, more of them, the higher your metabolic rate, therefore, you expend more calories even while sleeping or resting.

In some cases, strength training is even more necessary for women than for men because women lose about a genetic muscle. In women, higher levels of body fat (an average of 25% in men by about 15%), and because of the high levels of estrogen (the main female hormone) and low levels of testosterone (male hormone), the formation of muscle mass for women is very long and complex process . And even if all your time you devote to bodybuilding, you still can not build muscle like a professional bodybuilder (unless you do not boil a young bull testosterone). The reason why many obese people can not remove excess fat, it's weak, porous and muscle, as a consequence, very slow metabolism, making fat consumption impossible.

For most women, and all the obese people weight training is not just a matter of choice. This is an absolute necessity to remove fatty deposits. As long as they do not speed up the metabolism increases muscle mass, they can never get rid of fat, even if you regularly engage in aerobic exercise and eat right. Of course, some fat is ok, but you can get results much better and faster, if at least once a week to do in the gym. Believe it or not, but that strength training, no diet and aerobics, the most effective factor for a strong body.

Another important point: you have to eat enough calories to speed up the metabolism. Many women try to lose weight by following the semi-starvation diet. Such diets promote the loss of muscle mass, which slows the metabolism even more. When slowing down the metabolism reaches a certain point, your body simply can not consume fat, no matter how few calories it receives. For us, this diet, but to our organism - a colossal lack of energy, hunger, and a direct threat to life. And instead of spending the fat begins to accumulate it, to make stock for a "rainy day". But this is only part of the problem. When you return to normal diet (just because it is impossible for life to diet), you gain more weight than the fold. If you lose 10 pounds, gain 12 pounds and it will be fat. Nutritionists call it Yo-Yo effect and should be avoided in every possible way.

Eating more food, you actually speed up the metabolism - a certain amount of calories going to digest, eating five or six small meals per day instead of two as well make the body expend more energy - your stomach will have to work every 2-3 hours. Always keep this in mind, following any diet - I hate the word diet, because that's what you eat should be a way of life, rather than short-term shock to reset the pounds.

Let's be frank. Women endomorph (medium height, with wide hips) will never look like supermodels. At the time, as all women can reduce the level of body fat and reduce waist size, not everyone can become a champion in bodybuilding or fitness model. For this, special physical characteristics, in one word - genetics. Remember that the model you see in magazines are always ectomorphs (tall, with naturally low levels of body fat, with narrow joints and long limbs), is incorporated genetically, and they do not have to do a lot of work. Their metabolism is very fast, many eat whatever they want, and the waist do not worry. Most fitness models - mesomorph (athletic, with a strong predisposition to the formation of muscle mass and low-fat), or ectomorphs with strong mesomorphic tendencies. Therefore, we must clearly understand that to remove fat and add some muscle you can, but do not change the structure of the skeleton.

Body type also determines the level of metabolism. And, although the endomorph must work harder all, I do not know any reason (except for certain rare diseases), why a woman weighing 80 pounds can lose 20-25 pounds of fat and reduce body fat to 25% during the year. "The Year!" - Someone will say - "I want to waist in a month!" But again, let's look at things realistically. The most optimal amount of fat, which can be reset so that the muscles do not fell, from 250 grams to half a kilogram a week maximum. If you ask only to lose weight, then, of course, you can starve a week, throw five pounds, but you only lose water and muscle ... which slows down metabolism ... consumption of fat that makes it impossible to ... that creates the effect of Jo-Jo ... that ultimately ends with a large weight gain. Remember that we are only interested in fat loss. Hypocaloric diet aimed at weight loss, because, unfortunately, most nutritionists do not matter if you lose (fat, muscle, bone, water, etc.), most importantly, the scales showed a decrease in kilograms. A quarter of a kilogram a week at first glance, not so much. But in the month it is 1 kilogram, and for the year is incident 12. Already quite significant. In addition, the gradual lowering of the weight keeps the muscle mass and helps to avoid Jo-Jo effect, the skin is pulled smoothly and does not sag.

But what if you want to look good in a week, for any event responsible? There are several tricks. First, go to the salon and make a wrap. Just keep in mind that this is a very temporary expedient. When wrapping the water out of the tissues (the effect of the sauna), and subcutaneous adipose tissue decreases in volume. The effect lasts a day or two, so that if the event is scheduled on Saturday night, do wrap on Saturday morning. Just remember that the water returns to the tissue very quickly. Second, there is a remarkable Waist underwear, it can be used to "hide" the stomach. And, if possible, avoid wearing clothing with shoulder pads, against a background of broad shoulders waist visually appear to be thinner. If you use all together, then I'm sure will be surprised how good you can look.

In order to generate hard news, not necessarily a clock hanging on the bar upside down, raise legs and infinitely do a hundred other exercises. I'm not talking about bodybuilders, for such a press, as they need time and a tremendous attention to nutrition and training. For in-depth, relief presses the fat content should be below 10%, usually high-level athletes. Many women do not want to go that far, because the less fat in the body, the more dry breasts. Also, if the level of fat less than 10% stopped menstruating.

If you have never held a press, you may not know that the leg raises and body are not the best exercise. In fact they could lead to injury, because if their performance is a heavy load on the lower back. Best (and safer) to isolate the abdominal muscles exercises such as twisting, curling back, "pulling a frog" and various versions of these exercises. As shown, the best method of training the press is a giant set - four or more exercises done one after another without stopping. After each giant set to relax for one minute. It is not only a well-worked out the muscles, but also the exercise becomes almost aerobic. At the end of a giant set, press should just burn, and all the exercises should be done correctly.

Try this giant set to press:
* Twists - 20 to 50
* "Frog pull-ups" on the bench - 20-50
* Reverse Crunch - 20-50
* Twisting Kallanetiks - 1 / 100

Remember that you can not rest between exercises, and only after you have finished curling Kallanetiks you can rest for 1 minute.

A few rules of training the abdominal muscles:
* Never use weights. Weight forms the bulk muscle, and I do not know a single person who would be glad to press the volume.
* Do not train the obliques directly, especially if you have wide hips and broad waist. Developed oblique visually make the waist wider.
* During exercise press keep in constant tension. Pay close attention to technique exercises. The result will be better if you make 20 times, but right, than 50 times in a slipshod manner.
* Train with intensity. Some trainers recommend a spare, they say that can do everything half-heartedly. It is certainly possible if you train for fun, but if you want a good result, you will need will be posted.
* If you have never trained or are just getting started training after a long break, start slowly, with one approach to the press, gradually bring to four.
* How often to train the press? At least three times per week, maximum - almost every day.

Aerobics
Aerobics is usually called aerobic exercise - exercise of low intensity continued for a long time. For maximum fat consumption aerobics should last at least 30 minutes to do her best every day, at least five days a week. If you are burning with enthusiasm and want to speed up the result, so you can train - 30 minutes in the morning, 30 minutes in the evening. The best results from aerobic exercise early in the morning on an empty stomach. No matter what kind of aerobic exercise you choose, the most important thing that you did it. Choose what the soul - grades shaping, aerobics, exercise bike, treadmill, or maybe you want to ride on roller skates or just jogging in the park. How hard to do? There is one simple way to determine this - the intensity at the right level, if you can with anyone hold a conversation, and if the air gasped to utter words, the load is too high. More precisely, it can be calculated as follows:

Of the 220 subtract your age, then multiply the result by 0.65 and 0.8. The resulting numbers - your range of optimal heart rate for aerobic exercise.
For example, I am 24 years.
220-24 = 196
196 * 0.65 = 127
196 * 0.8 = 156
This means that for best results, my heart rate during aerobic exercise should be somewhere between 127 and 157 beats per minute.

If you are so calculated that its figures, you will know that if your pulse does not reach the lower load is ineffective if more above, the work is to strengthen the heart and lungs, but use less fat, so the pressure must decrease slightly.

As I explained earlier, are necessary for the formation of muscle strength training. This does not mean you have to get muscular, like a champion bodybuilder, by simply adding a little muscle mass, compacted it, you'll be able to improve the look fantastic, speed up metabolism and fat burning will go much easier. Many people do not realize that improving the shape of the body is only possible with the help of muscles. If you replace five pounds of fat per 5 kilos of muscle, it will completely change your shape. Focus on how you look, look in the mirror and not on the scales. The balance does not tell you how much fat and how much you got away to gain muscle mass. Many are beginning to panic when in a few months training weight remains constant - and sometimes even increases. They forget that muscle is much heavier than fat, so weight and just stand still. All perfectly natural, and worry about it not worth it.

It is often possible to see a woman with visible fatty deposits weighing 55 kilograms, and can meet a woman weighing 64 kg, but in great shape. At the first 35% fat, 18% in the second, and it looks great, it has a flat stomach, slim waist and strong body. So do not be guided by the weights. Libra cheat.

How do I determine what weight training to your works? Very easy to wear - she will be freer. One woman told me after four months of classes: "I do not understand! Weight I have not changed, but I buy clothes two sizes too small. "And I said," This means that you simply right train. "Why leave centimeters? Because the muscles tight, and fat and big easy. Five pounds of pure muscle are much less than five pounds of pure fat. The key to the whole percentage of muscle and fat, not weight. Weight really does not matter if you're not sure of what exactly it is. Try not to drop pounds and decrease body fat.

I will not describe all weight training, just want to say in general that, as a minimum, you need to do one exercise for each muscle group, with an emphasis on the hips, glutes, abs, shoulders and chest. Train four times a week, 5-6 approaches for each muscle group. Most women do not want to stand out strongly increased arms or back, so the back and arms enough 3 approaches.

If you follow the program of these four components, the level of body fat significantly reduced, will become thinner waist, tighter abs. You will feel a more energy, feel more attractive, sexier.

Can I add something else to improve the outcome? Yes you can. There are some nutritional supplements that work very well. For example, amino acids - the building blocks for the formation of protein - to help meet the body's need for protein without adding extra calories. There is also an additive that enhance the natural production of growth hormone (somatotropin) - arginine (arginine) and ornithine (ornithine). Lipotropics such as choline, inositol and methionine help to accelerate fat burning. Chromium picolinate research to show that it helps in building muscle mass and speeds up the metabolism. ITC-oil (medium-chain triglyceride oil) supplying energy stores and muscle carbohydrate reserves can be very helpful to those on a low calorie diet. Be sure to pick up for a multivitamin complex. In my opinion, the best multivitamin in our pharmacies is the "Centrum" and "Stresstabs." Nutritional supplements will not make a miracle, but you will notice a significant difference in training and in health. Those about which I wrote, are to try them.

So, in order to make the tummy flat and waist thin, you need a complex, which includes nutrition, weight training, aerobics and special exercises for abs. All components together strengthen the effect of each several times. You do not have to live with the constant dissatisfaction with her body, you're not tied to it. It is always possible to change it, make a strong, beautiful and sexy, and all this in your will and in your hands.

Technique of Rotation of the Hoop

As practice shows, not everyone is able to twist the hoop properly. So, to give the maximum load on the waist and do not create unnecessary tension in the back. Even more, some of our home-athletes on the sides of the waist and bruises stood out, preventing further studies. So we turned to experts who spoke about the proper technique of rotation of the hoop at the waist. It is best to rehearse in front of a mirror, until then, until you are all done automatically.

1. Starting position: feet together necessarily, hand in hand or over your head, back, strictly straight. If the legs wide apart, then not be able to effectively work through waist muscles. In the work immediately connects the thigh, buttocks, and a full range of small waist is not certain.

2. Movement waist should be quiet, rhythmic, in any case, not jerky, so as not to hurt his back.

3. No need to twist back and forth, you need to do rotational movements in a clockwise direction.

4. The amplitude of the rotation, there is a circle the waist should be as small as possible.

5. It is only necessary to rotate the waist, chest and buttocks are not involved!

6. Twist on an empty stomach! And it is good to do some pre-breathing exercises to "kick out" excess air from the stomach and allow the muscles to better worked through.

7. Breathing exercises will suit any. Try, for example, the following exercise. Large very long "to the diaphragm," exhaling puffs like a balloon, but without inspiration. Then, through your nose with your mouth closed, a big breath like a vacuum cleaner sucking in the air. After that blow all the air. All this is done without a pause. 3-4 times is enough.

How To Get Into My Favorite Jeans?

The perennial problem: how to lose weight? What you just did not take to get into my favorite jeans, but all to no avail.

And you already hate to try new clothes shops, because you do not go, tight blouses emphasize your fullness, you have the first signs of the disease mirror - a layer of fat on the abdomen or as the English say, «spare tire» (spare wheel) . In the evening, feeling as though you are bursting out in all directions, but nothing you can do about it. Jogging in the morning, shake the muscles at the gym, swim for two hours a day, walk at least ten miles, no - it's not for you!

Familiar feeling. How do deal with them?

I want to propose a juice therapy. This does not mean necessarily that sit all day on some juice, enough to add to your diet daily morning drinking one glass of freshly squeezed juice. Do not drink store bought ready-made juices from stores, they are a lot of sugar and preservatives that, conversely, increase your volume. Drink fresh juice in the morning, preferably 20 minutes before breakfast, and you kill two birds. First, you get rid of the toxins that have accumulated in your body, and secondly, unwittingly throw down the extra pounds.

Numerous investigations have revealed that fruit and vegetable juices start cleaning mechanisms, increase blood flow and limfoobmen, accelerate metabolism, stimulate mucus secretion, increase sweating, increase immunity and help the body fight infections.

The most effective juice for weight loss are pineapple and grapefruit. They say to keep an excellent figure, Sophia Loren, every morning drinking fresh pineapple juice, which contains bromelain, which is a natural fat burner, and also has a rejuvenating effect. It also helps cleanse the face of age spots.

But in this article I would like to focus on grapefruit and juice out of it. Grapefruit juice results in weight loss because it works in the fatty layers of the body, and is used to prevent cardiovascular and diabetes, because it reduces the level of insulin and glucose concentrations in blood plasma and removes excess cholesterol from the blood. In addition, you will be apathy, boost mood, improve sleep - if you drink grapefruit juice in the evening, you'll sleep like a baby.

In San Diego, an experiment was conducted with patients suffering from clinical obesity. The first group of subjects were invited during each meal to eat half a grapefruit, and after four months without doing anything more, on average, they lost three pounds. Another similar group was fed the same food as the first, but did not eat grapefruit with meals, and patients, on average, lost weight only 200 grams.

If you drink on an empty stomach fresh grapefruit juice or half a pineapple, which is much tastier, and before each meal to eat half a grapefruit, then you achieved weight loss over 12 weeks on average from 2 to 4 pounds, while reducing their normal diet do not need that is important.

To speed up the process of losing excess weight, you can try this diet, which helps you to log in and relieve you of unwanted body fat:

In the morning on an empty stomach to drink a glass of hot water and a glass of freshly squeezed grapefruit juice for 20 minutes before breakfast, then lunch, as usual.
For lunch, eat before you eat half a grapefruit and eat boiled chicken or fish with vegetables.
In the evening again, half a grapefruit before a meal, a light salad, boiled chicken or fish with boiled vegetables.

On this diet, you can spend from one to three weeks and then just three times a day eat grapefruit. You are sure to lose weight and fit into your favorite jeans!

Enjoy your weight loss!

90-60-90, or How to Maintain Weight after Weight Loss?

Have excess weight is not in the spirit of the time. Fashion, advertising, mass media offer us the image of business, successful women, slim, toned and eternally young. 90-60-90 notorious become an obsession for young virgins and mature matrons.

Paradox: the slender women enjoy all complete - a few. When the lady weighing nearly far or per hundredweight, smiling sweetly, said: "I do not want to lose weight! I have a husband and a love! "- Sorry, I do not believe. Hence, all the tools used, and the result is zero, and found a convenient excuse for himself.

To lose weight should be at least in order to be healthy. Hypertension, cardiovascular disease, endocrine disorders - loyal subjects of His Majesty the extra weight.

How to lose weight? Of course, to reasonable limits. There are lots of formulas by which one can calculate the weight, the best for your age and gender. I think the most accurate formula that can calculate the body mass index: BMI = weight (kg): height (in meters) squared. Normal - 20-25kg/m.kv.; 25-30 - overweight, more than 30 - obesity up 19 - shortage of weight and less than 17.5 - depletion.

So you have decided on their optimum weight. And a few weeks, even months, his teeth clenched, tormented himself a diet - the Kremlin, Hollywood, glasses, sat on the method of kefirchike favorite singer, gave all the money for overseas vaunted miracle remedy, spent the night in the bathroom after cleaning of Chinese tea, jogging the joy of yard dog, panting on the carpet in the hallway, adding in the lotus position, a dragon-tiger, leaping, like hippos in the company of nice fat at a health club, etc. etc. And each morning with a sinking heart, came to the weights: 200 grams, 300, of, a kilo! And then, finally, the weight is taken! Jess! Jess!

You look terrific! No soap climbs into daughter's jeans, in a wedding dress in the closet almost 20 years! Men on the street in no hurry to tear your eyes away from admiring the new (or well forgotten old?) Forms, and beloved husband became suddenly meet you after work each day and to call a cell every half hour. Co-worker cringe from the metamorphosis taking place before their eyes: you are no longer in  fold, and a beautiful butterfly!

"Wow, now you can relax!" - You decide, and the cock starts to crawl inexorably to the usual place. How to maintain weight after weight loss? Life on a diet? Through trial and error for myself, I developed some simple rules to follow for many years.

1. The classic triad: breakfast - lunch - dinner - iron rule. Forget about the first case between breakfast and lunch at the workplace, the second with his girlfriend between lunch and dinner, and the third on the couch to sleep. No snacking between meals! I wanted to stay one's stomach - eat it with apple. And the best - drink a glass of water.

2. There can be, and sweet, and flour, but stick to the golden rule of "one-pieces." One candy, ice cream one, a piece of cake! If today you allowed yourself to meringue, ice cream is better to eat tomorrow.

3. Nutritionists recommend supper for two hours before bedtime. I tried, no result. My dinner between 16 and 17 hours. And the next morning there is absolutely not desirable. Body simply gets used to the new diet. Just do not stop immediately, dramatically, do not eat after 17 hours. First, let it be 19 hours a month - 18. Gradually bring the threshold to five pm.

4. Limit the amount of salt and sugar. Used to drinking sweet tea? Put a spoonful of sugar, not three, as love. Remember that sweet carbonated drinks contribute to fluid retention!

5. Movement - life. It is an axiom. Choose for yourself what a simple set of exercises and practice regularly. I chose Body-Flex Greer Childers: 20 minutes daily. We do not need any special equipment or a form can be done in a nightgown or pajamas. The results are phenomenal: a beautiful body, taut muscles, energize for the day. Choose what you like and brings pleasure and satisfaction.

6. Control your weight. Buy a good digital scale. And weigh yourself once every three to four days. Easier to lose an extra pound, ten.

7. Arrange fasting days every two weeks. Kefir, apple, meat, berry and dairy - all which can easily stand your body. I like potatoes: 1 kg of potatoes with the skin, without salt and fat and bake in the oven, divide into five receptions and eat with gusto.

Positive thinking, love of life and one's neighbor, a lot of sex - it is also important components of a set of rules, "How to maintain weight?"

Everyone - it's individuality. Common to all recipes do not exist. My rules were tested on himself, his beloved, and my family. There is much to be proud: in 43 years - 44 dress size! With the growth of 172 centimeters - the weight of 56-57 kg lasts for more than five years.

Good luck, dear women! It's in our hands!

How to Avoid the Extra Pounds?

When the great Plisetskaya was asked how she managed to maintain a slender graceful figure, Maya Mikhailovna with her usual frankness replied, "guzzle less necessary." Absolutely fair statement, but with one amendment - smaller but more frequent.

Nutritionists advise a 4-5 times a day, while reducing the amount of portions and calorie foods. With this diet you do not have time to "brutally" hungry and lose all sense of proportion at the table.

Without limiting ourselves, we can have lettuce, broccoli, spinach, peppers, beans, seasoning dishes with olive oil. Here I may say: just try myself, lettuce, without limitation, at least with spinach, even with broccoli. So one must first of lettuce or breast cooked chicken wrap, sprinkle with lemon juice, and only then with olive oil flavor.

In the morning, instead of drinking a cup of coffee on the run with a sandwich, it is advisable if you are of course concerned about the extra pounds, eat a full breakfast - porridge, scrambled eggs, toast and lean meats.

At work, do not snack rolls, hamburgers, and even more fashionable now noodles is much more useful apple, eat a banana or yogurt drink.

Especially pay attention to him at night, when I want to heartily leisurely lunch, and along with dinner, reward yourself for daily hardships, then sit in front of the TV with a bag of chips or crackers.

Ideal - get elegant tablecloth, nice lay the table and pour the soup is not normal from the pan, and porcelain tureens. First of all, this is an excellent occasion to gather the whole family, and secondly, in such circumstances will not be poured to the brim and apply it.

Some do not restrict themselves either in stock or in the amount of eatables, the tables are not served - in the kitchen from the frying pan fried in lard potatoes at night with pickles and harmony do not lose.
This is the time to recall the main regulator of energy processes in the body - the thyroid gland. Some have it in pristine condition, others are less fortunate, so that periodic consultations endocrinologist they do not interfere.

It is the thyroid gland with its powerful hormones T3 and T4 is solely responsible for the metabolism and weight fluctuations, for heat transfer and IQ, gives the hair, eyes and skin a radiant glow. And for all her normal activities and have that 200 micrograms of iodine a day, and where to take them - a matter of taste: sea cabbage, fresh fish, shrimp, radish, asparagus, peas, peppers, persimmons, cheese, egg yolk - is to choose from.

Scientifically proven that the weight depends on the duration and sleep quality. It turns out that insomnia increases the level of hunger hormone - ghrelin and decreases leptin - a hormone that controls appetite. This explains the devastating raids on the refrigerator working at night workaholics.

So support your inner power generator, do not neglect the open arms of Morpheus, and then in spring comes rush slender, light-footed, and most importantly, very hardy gazelle.