Recommendations for fast weight loss without unbreakable diets.
Healthy and proper nutrition is often the key to making a person feel and look great. However, this is not the only thing that needs to be considered to be healthy and comfortable with your look. In addition, in the case of strict diets, a person often becomes unhappy, irritated and does not achieve the desired result.
Good health and appearance can only be achieved by changing lifestyles, rather than through the help of various super-superdiats. It should be noted that it is often easier to make changes to your daily routine than you might think. Inspired by Women's Health, we offer nine ways to quickly and easily lose weight and start a healthy life. The best thing about these suggestions is that you won't have to follow a diet.
Do not eat several servings of the same food!
One of the basic rules for healthy eating is diversity: don't eat the same products at each meal, and eat only one portion of each product. The only exception is vegetables and greens - you can eat the same for each meal. With other products, be careful, for example, if you eat whole wheat bread at breakfast, do not eat it at other meals, better choose whole grain rice or some other equivalent product.
By eating this way, you take on more different nutrients that will give you more power and energy for your daily work and sporting activities. Likewise, if you decide that each of your food portions should have different products, it is much more likely to avoid overeating when the cooked food seems incredibly delicious and you just want to treat yourself to an extra portion.
Eat pulses at least four times a week.
A study found that people trying to lose weight by consuming fewer calories than they do are doing it more effectively when they eat legumes regularly. If people take the same number of calories a day and carry around the same amount of physical activity, those who eat pulses at least once a week will lose more kilograms.
This may be due to the high fiber and antioxidant content of legumes. We have already written that the use of leguminous food is one of the basic principles of a healthy diet, as it contains a lot of protein and iron. It is advisable to germinate before the food is absorbed in the body so that the iron in the legumes is better absorbed. You can also get to know other basic conditions of healthy eating here.
Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
Drink one liter of water a day and every 23 kilograms of water.
Drinking enough water is very important if you want to avoid overeating and maintain your digestive system and metabolism. Water is also your best companion if you want to avoid bloating. Of course, bloating will not change your weight, but if there is an event that needs to wear tight clothing, water will be your best friend.
Experts recommend using the formula to drink one liter of water per day on average for every 23 kilograms of your body weight. This means that if you weigh 60 kilograms, you need to drink about 2.6 liters of water a day. How much you need to drink, you can find out by dividing your body weight by 23.
Do not eat semi-finished products and do not get salted.
If you want your body to stop collecting water unnecessarily, avoid semi-finished foods and foods that contain a lot of salt. It also stops eating its own food. Also try to eat more products that contain a lot of potassium, such as salmon and spinach, because the accumulation of liquid in the body is not only supported by the amount of salt taken, but by the sodium and potassium ratio.
Dietologists point out that for adults, the daily intake of salt is four to six grams, for a child under seven years - two to three grams. She points out that excessive salt intake can contribute to weight gain and recommends that salt with reduced sodium content be used instead of salt.
Take 20 minutes of high-intensity training.
If you want to lose weight as soon as possible, the training program includes high intensity interval training. They will help burn a lot more calories in one minute than medium or low intensity cardio workouts. Also, intensive interval training will increase the number of calories your body consumes 48 hours after your workout.
Another very important nuance - intense workouts will stimulate muscle formation, which is very important that unwanted kilograms do not return. Interval training is simple: 20 seconds of high-intensity exercise, 10 seconds of rest, then 20 seconds of exercise and 10 seconds of rest. Every four minutes, rest for 60 seconds, and then again perform various exercises with 10-second breaks.
Refuse from pasta, cookies and sweets.
This suggestion is hardly surprising to you, but following it, getting rid of excess kilograms will be much easier. There are many simple carbohydrates in these products that are your enemy if you want to lose weight. So try to do without pasta (the exception is, of course, whole wheat pasta), biscuits and sweets.
Take note that not all carbohydrates are bad. "It is necessary to choose composite carbohydrates, which are all wholemeal products (for example, whole grain oat flakes instead of quick-cooked oat flakes, whole grain pasta, brown rice, grain or rye bread, etc.) This way more fiber, vitamins and minerals are taken," explains nutrition. specialists.
Regular meals rich in valuable nutrients.
Another trick that will help you quickly get rid of excess kilograms is taking protein, healthy fats, and compound carbohydrates every few hours. Eat balanced meals and snacks with all three nutrients. This will allow your body to get everything you need.
Regular and full-fledged meals will give you more energy for your workouts and will help you avoid overeating. It will also stimulate your metabolism, helping you to achieve the expected results faster. Remember that fruits are not the only healthy snack, for example, if you are eating an apple, feel free to treat yourself with sliced cheese. Here you can find some delicious and healthy snacks to eat between meals.
Every day a handful of nuts.
The waist part is one of the problem areas for many women - no matter how you try, reducing its circumference may seem almost impossible. It turns out that nuts can reduce this problem. It has been researched that people who eat around a handful of nuts a day can lose much more fat in their abdomen over six weeks than people who take as many calories each day without eating nuts.
In a particular study, people eat almonds every day, but other nuts such as pistachios or walnuts can help. Nuts contain a lot of protein and unsaturated fatty acids that are needed if you want to be healthy or get rid of some extra pounds.
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Mysterious stretching in strength training
Who works well? One who has a good rest!
Surprisingly, it is a stretch that accelerates muscle growth! Exactly stretching allows you to improve the technique of performing the exercise. And it is stretching that makes it easier to transfer muscle post-training pain. And now for the details.
According to dictionaries, textbooks and Wikipedia: “stretching is a type of exercise aimed at increasing the flexibility of the human body.”
And now we will answer the question: why do we need a stretch?
Why stretch?
1. Gives recovery acceleration
During classes of any power discipline, the athlete's task is to contract muscles, make them work. Muscles contract, their length decreases, and volume increases. The muscle is in tension. And then the athlete goes to rest, passing the stretch. Drinks all kinds of supplements for better recovery and muscle nutrition. But, no matter what the athlete drinks, no matter how he rests, the muscle will not begin to recover until it returns to its original length!
This is facilitated by stretching. After pumping the muscles, it is important to stretch them or, in other words, return them to their original length. Only by restoring the length, the muscles are able to relax, absorb the necessary supplements and relax.
Stretching gives faster recovery
2. Adds precision exercise technique
To pump the desired part of the body, it is necessary to technically correctly perform the exercises. And often, the features of the body simply do not allow this to be done precisely because of the lack of stretching. The most common difficulties:
in a squat: does not allow to deep sink;
in deadlift: it is important to stretch the biceps of the thighs to bend lower with a straight back;
in the bench press: it is important to stretch the shoulders, the thoracic spine for the correct range of motion.
Stretching adds precision to the exercise technique
3. Adds flexibility and joint and ligament training
Have you noticed how the security forces move? They are distinguished by a bearish, waddling gait. But do you know that they cannot, for example, make a swing of the hand so that the hand passes by the ear? Muscles do not give. By constant loads aimed at reducing and increasing the volume without stretching, the muscles turn into “lumps”. Visually, athletes achieve this, but their muscles are not able to stretch out of their “lump” to their original length. Thus, they constrain movement, do not allow you to take a step longer, raise your hand higher. Even running away in case of danger will be very difficult for them.
Accordingly, the joints and ligaments also do not train. Joint mobility, ligament elasticity decreases. They, too, can no longer perform the movements characteristic of a person who is training fully. And in the case of a sharp, unusual movement, they simply can not withstand the unusual load.
Stretching adds flexibility and training to joints and ligaments
Stretch Guidelines
Follow these guidelines for stretching:
Use stretching as a workout. This is not a typo! Stretching is important to add to the warm-up immediately after cardio loading. Well-stretched muscles will allow you to perform the desired exercise more accurately and allow you to spend less time on warm-up approaches.
Stretch after a workout. Mandatory muscle relaxation to restore their original length.
Do daily stretch marks. Daily stretching to the necessary muscle groups subsequently allows you to have the right exercise technique.
Stretch Guidelines
Basic rules for stretching
There are the following basic rules for stretching:
1. Only statics. It is important to eliminate jerking.
What happens when jerking? Muscles after a power load are reduced as much as possible and then you start to straighten them jerky. Microcracks appear. A kind of micranes, which also delay the process of muscle recovery.
2. The optimal time is 10-20 seconds.
Stretching is a long and smooth process. Stretching muscles does not immediately. In the stretched position, you need to be 10-20 seconds for effective stretching, during which time the muscle gradually increases its length, is fixed at this length and gets used to it. After you need to exhale smoothly stretch even more.
3. Mild pain is acceptable.
Stretch as long as the muscle "gives" stretch. A stop signal is the appearance of a slight pain. Of course, in many sports disciplines, athletes suffer severe pain during stretching, but the Calorizator site is primarily a site aimed at health, and severe pain is unacceptable for health.
4. The breath.
Stretching is, first of all, calming the body after suffering stress. The brain should command the muscles to "rest and recover." The breath should be deep and calm. The increase in the angle of extension should be exhaled.
Stretching is, first of all, calming the body after suffering stress
It’s not necessary to strive for twine, it is not necessary to strive for bridges and complex acrobatic elements. First of all, you need to strive to soothe your muscles and strengthen your joints and ligaments, normalize your pulse and allow your body to rest. And then the achievement of the result will be more tangible, and health stronger.