Excess weight is always the consequence of disbalance of all system of the organism. The reason can be medical, connected with health problems. But most often, this usual discrepancy between amount of the consumed and spent energy.
It is required to you
- - medical examination;
- - calculator;
- - calorie chart of products.
Instruction
1. Undergo medical examination to exclude hormonal diseases and to define the general state. Perhaps, features of your organism assume the special diet or some restrictions of physical activity.
2. Define the amount of energy necessary for your organism for activity maintenance. It is easy to calculate it on the formula: (The weight, kg x 13.7) + (Growth, cm x 5) - (Age, years x 6.8) + 66 = Basic level of metabolism, or the number of kilocalories which you spend just lying in the bed.
3. Increase the received quantity by coefficient of the physical activity: - 1.2 - if you don't play sports at all and you have the inactive work; - 1.375 - 1-2 times a week the small exercise stress (active shopping or walk to the metro station can be such loading); - 1.55 - if you three times a week visit the gym, loading average; - 1.725 - three times a week you visit the gym, loading strong; - 1.9 - daily you visit the gym, loading heavy (or you perform hard physical activity).
4. Designate for yourself "green channel" — plus or minus 100 calories to the received result. It is necessary for you for loss of weight that energy value of the food consumed during the day was less than the received figure.
5. Within the week write down everything that you ate or drank. Count the average number of the calories consumed during the day. Think at the expense of what you can reduce this figure.
6. Don't reduce food too strongly, it is enough to reduce the caloric content of products by 10-15 percent. Otherwise the organism will apprehend starvation as the signal to do power stocks.
7. If you don't want or can't sacrifice the diet, increase power consumption. To make it easy, simply having increased the physical activity.
8. To include process of combustion of fat, it is optional to lift the post in the gym. Usual walk within half an hour at fast pace will allow to burn about 200-250 kilocalories.
9. It isn't obligatory to increase the expense of calories only due to aerobic trainings. Of course, run, is considered the best means in fight against excess weight, but power trainings don't concede to it in it at all.
10. Train three times a week with the average weight, carrying out 12-15 repetitions of each exercise. You not only will actively burn fat cages, but also will well tighten muscles.