Enter in September, month in which more diets begin, but only a small margin (5%) are successful. At the end of the holiday period it has normally gained between 2 - 4 kilos because of poor nutrition or sedentary lifestyle during the holidays. Remembering that fattening can bring health problems, we give you 4 keys to lose weight:
THE MIND, A GREAT POWER:
The purposes or objectives must be defined as they are related to start losing weight. The departure and first step to begin to fulfill the purposes or objectives set, maintaining a healthy weight is a great step to avoid future health problems.
The plan, once the plan is drawn up, we have to carry it out, it is highly recommended to look for a professional to advise you and help you design a diet and physical exercises that adapt to your body, taking into account that the determination and The will is your responsibility.
PHYSICAL EXERCISE:
One of your main purposes should be related to health, physical exercises are an extremely important element in this equation, physical exercise will improve your basic physical condition, develop muscles, should be one of your motivations to include physical activities in your routine .
The demanding training routine is not necessary, you just need to do physical exercise not to enslave yourself, a little exercise will help you reduce the risk of coronary heart disease, hypertension, diabetes, depression or stroke, in addition to improving bone health, it is a factor in energy expenditure, essential for the balance of calories and weight control.
It is advisable to perform at least 150 minutes per week in physical activities of moderate intensity or 75 minutes of physical activity vigoroza, or a combination of both equivalent to 30 minutes of physical activities 5 days a week, as recommended by The World Health Organization .
HEALTHY DIET:
The balance of calories ingested and spent should be taken into account when exercising. Vegetables, legumes, cereals, protein nuts and fruits should not be missing in your diet.
If one of your purposes is to burn fat to lose weight, you should burn more calories than you consume, but if you want to maintain weight you must find the balance between intake and expenditure. According to WHO recommendations, 2,000 to 2,500 kcal / day should be taken in men and 1,500 to 2,000 kcal / day in women.
RECOMMENDED EXERCISES:
The exercise that can be carried out without major physical effort is the fast walk, traveling every kilometer between 8.5 and 12 minutes will help you get the maximum benefit, you can also choose to run, swim, bike, climb stairs, climb slopes , these activities will help you achieve your goals.
Exercising at home is very simple, performs a circuit of basic and complete exercises between 3-5 series of each of the following:
Push-ups 10-15 repetitions
ABS. 15-20 repetitions
Jumping jack 30-50 repetitions.
Griddle. Maintain the position between 20 and 60 seconds.
Squats 12-20 repetitions
Iron with leg elevation. 5-8 repetitions for each leg.
Butt kick or glute kick. 20-30 repetitions