Weight Loss for Women
Diet Weight Loss / / March 29, 2016
Women Weight Loss for Women - not an easy task and is often a problem: not everyone has the strength and the opportunity to observe a diet, for example, due to chronic diseases.Also, many complain about the lack of time for preparation of individual, low-calorie foods (especially when the rest of the family dinner of soup and cutlets), as well as simple lack of willpower to restrict themselves to the chocolate bar at night.In this case, training on weight loss for women can be a real salvation: you can not fundamentally change their eating habits, but still be able to lose the extra weight and get excellent, tightened figure.Is not that the dream of every woman at any age?
How to start
no need to postpone the exercise until next Monday.It is better to choose the most convenient time and place where no one will disturb you, and start to do the exercises.By the way, not necessarily to buy a ticket to an expensive gym (though for many this acquisition is just the incentive not to interrupt the workout halfway to the goal), weight loss program for women does not require special equipment - just to have a mat, a pair of dumbbells and a jump rope.And also to collect his thoughts, and tune in quite difficult but very effective way of losing weight.
few tips for beginners
Exercises for losing weight for women is mainly directed not to build muscle mass, namely the burning of fat.Are the most effective exercises in the morning, on an empty stomach.With their help you can get rid of the deposits in the form of wrinkles on the sides and belly fat.The duration of training should not be less than 20 minutes, and the frequency - 3-4 times a week.After cardio training is recommended not to eat within two hours, and in no case do not drink coffee or any liquids that contain caffeine.So you will reduce all efforts to nothing.Remember these rules: rapid weight loss for women is possible with their strict observance.
What to do next?The complex is effective exercises
To begin with - the warm-up.You can 15 minutes of jump rope, twist wrap or hold a quarter of an hour on the treadmill, holding the speed is not too high.Once complete the following exercises.
1. Make the waist thinner, slimmer thighs, and buttocks more elastic will help set this: Lie on the floor, put his hands along the body.Now as you exhale lift your pelvis up, straining with the gluteal muscles.Do 3 sets of 15 times each, after stopping, you can relax for 30 seconds - a minute.
2. Get on your knees, put your hands on the floor.Bend your right leg and tighten it to his chest.After a stretch and return to its original position.This exercise strengthens the excellent lower back.Do 2 sets of 30 times on each leg.
3. Lie on your back, bend your knees and hands at the same time lift up.Now try to pull the body from the floor, still holding his hands over his head.Happened?Excellent - repeat 25-30 times.
4. Take her back to the bed, put his hands on the edge.Lift the hips off the floor until then, until you reach the straight position of your body.Fix it for a few seconds, fall back.This exercise should be repeated at least 20 times.
5. An important element of each lesson - stretching.It will help to make your muscles and ligaments more elastic, thus the young.Lie on the floor, lift your leg up and try to clasp his hands a foot.Pull it toward you.Do 2-3 sets for each leg.
Of course, you can choose the classes and in the hall.In this case, the best option would be group training, for example, step-aerobics or spinning, in which the body burns up to 400 calories per hour.And the presence of a coach will always help to prevent any errors.
We want to warn you that the information contained in this article is designed for those who have not yet crossed the threshold of 45-50 years.Since weight loss for women over 50 has its own peculiarities: in this age of the ladies need to carefully monitor the health of the heart, so the exercise, in which the heart rate is increased by several times, they categorically do not fit.The top 50 occupations for muscle strengthening will perform the asanas of yoga or Pilates.Although they do not give rapid effect, but will prolong the youth for a dozen years, will help not to lose muscle mass and feel alertness throughout the day.Remember that health is always important.And exercise combined with proper nutrition - the best option to get rid of excess weight that you can choose from.