A lot of publications and literature have been written on the subject of removing side walls, cleaning up the stomach and becoming the owner of the coveted press cubes, with a swanky sportsman looking at you from the cover. Everywhere the authors assure that the result is easy and quick to achieve, however, this is not always the case. So, consider the main positions of working on yourself to lose weight.
Basic rules for losing weight without a diet?
In order to urgently and quickly lose weight, bring the sides into perfect condition, get rid of annoying fat deposits on the abdomen, you need to balance your diet (not debilitating diets), make a habit of drinking more water, give up bad habits and, train of course. You need to eat often and in small portions, at least 5 times a day, and most importantly, at regular intervals. Finally, the most important thing in any business is desire.
We immediately note that habitual fasting and dieting alone cannot lead to removing the stomach and losing weight properly. Just don't forget about the reality of the goal, don't set a deadline - a week, as you'll obviously be disappointed.
Of course, training with a personal personal trainer is more effective and it is possible to lose weight already after the first week of training, because the trainer builds a workout for a specific person, taking into account his needs and physical abilities. Let's say right away that the abundance of exercises aimed at getting the abdomen in shape differs from the standard exercises in the gym.
This set of exercises should be aimed squarely at achieving the goal of losing weight, removing the belly, and will resemble fitness more than the usual barbell exercises. And for such exercises, as a rule, there are no restrictions.
Five steps to success
So let's talk about 5 main steps that will allow you to get rid of your sides and lose weight after the first week and without strenuous dieting.
Input as a metabolism stimulator
So, the first step that you should take, even if you don't have the time or opportunity to go to the gym or follow the rules of the diet, the first step to losing weight is a significant increase in the amount of water you eat.
When water enters the body, it begins to speed up various processes, such asB. the metabolism, which contributes to fat burning. The main problem for most people who lose weight when dieting is forgetting about water. It must be remembered that water is the nutrient that starts the body's processes, so the first thing you should do is start drinking lots of water!
This brings you much closer to removing the sides and belly. Taking water alone will not reduce body weight, but in combination with other components it will be an indispensable and fundamental element.
Proper nutrition and healthy eating
The second step toward your goal is to eat right and well. Starvation, which is so common in people who lose weight, causes a lot of stress in the body, and the result of that stress is weight gain.
This happens when there is a large break of more than 6 hours between meals, as well as when there is no food throughout the day.
Such chaotic fasting episodes do not lead to the desired result. If after a hearty meal the body is severely limited for a long time, then in the near future the body will turn on protective functions and at the next meal it will store calories before the upcoming fast, for example, if you limit yourself to eating after 6 hours, the body will try, manyhours of fasting to replenish stored calories (fat).
- At this stage, it is important to establish an adequate nutritional system and eat normally throughout the day, including after 6 p. m.
- When losing weight, one should try to keep blood sugar at the same level during the day, not consume large amounts of sweets, and it is better to avoid sweets and cookies altogether. Also, one must not go to extremes and allow strong hunger. You need to eat often and in small portions, at least 5 times a day, and most importantly, at regular intervals.
- Food should be chewed thoroughly, eat slowly, it is necessary to eat as little food as possible before the onset of the feeling. If you follow these simple rules without dieting and starvation, you can achieve weight loss of 1-2 kilograms in the first week, but you should not despair and after a week stop what you started.
- You need to fall in love with two related concepts - calorie restriction and cardio. Also, don't forget that our goal is the fastest possible transformation. Consider these two propositions and then a series of exercises.
- During the entire period of intensive training, it is necessary to reduce the amount of calories and carbohydrates consumed. It is impossible to lose weight by consuming 3-4 thousand calories and one car of carbohydrates per day. How to do this for a simple layman is very simple. Stop eating very fatty and fried foods (carcinogens are released during frying), as well as fast food and sweets (not just sugar, but chocolates containing cocoa, nuts and milk fats). .
- Pay special attention to slow carbohydrates, i. e. buckwheat, rice, grains like oatmeal or bran, they should make up around 30-35% of the total diet. This is basically the most important rule when talking about nutrition.
An important element in getting rid of excess weight is dietary fiber. It's found in many products that are on the shelves within walking distance, especially legumes, whole grains, nuts, not to mention bran bread and oatmeal. Fiber should not be underestimated, by itself it can improve the functioning of the body, and in combination with physical training, you can soon get rid of a few kilograms without dieting, and also ensure that the former sides have decreased in size.
A product like dietary fiber will help you lose weight from the very first week, as it induces a feeling of fullness (feeling full) while helping to cleanse the intestines. Fiber effectively contributes to the process of assimilation of products.
Workouts at home and in the gym
The next step that will allow you to remove the tank and lose weight already in the first week is special training. The main key element is sport, that is, without physical activity it is almost impossible to lose weight, despite the promises of nutritionists and pharmaceutical companies. Food provides the body with calories, and exercise releases those calories, stimulating the body to burn additional calorie reserves, ie, fat.
The problem is that when a person starts to lose weight, the body can burn muscle along with fat since muscle is an easier tissue to break down. Consequently, with prolonged fasting, not only the sides and abdomen disappear, but also muscle mass, which consequently does not lead to a beautiful body.
With systematic physical exertion, the body needs muscles, and therefore fat becomes the main energy reserves.
Basic Rules:
- Train regularly. Best 3 times a week. We must understand that we are dealing with a very stubborn muscle group (especially the press) that needs to be stormed with hunger.
- It is important that fat burns more efficiently with intense than with power loads. If you use 9-13 repetitions in the approach, then hypertrophy will be maximized, this will increase muscle mass, but more than 12 repetitions will develop anaerobic endurance, burn fat, strengthen muscles (which we and needed).
- All of our favorite cubes are divided into upper and lower abs. It is necessary to do at least two sets of exercises to activate these two muscle blocks.
- Rest. Rests between sets also affect the process of shedding pounds. It has been scientifically proven that resting between 30 and 60 seconds promotes the production of the hormones necessary for growth.
These rules cannot promise to remove the sides and abdomen in a week when it is objectively impossible to say.
In sports and training there are special rules according to which training should be carried out for the purpose of weight loss. Such a widespread opinion: The more intense the training, the faster the stomach and sides can be removed, is not always true. There are special rules by which to train, the duration of training, a certain number of approaches and working weights, which are selected individually. The effectiveness of dieting is in vain when exercise is abused.
normalization of sleep
An unexpected moment for many. For most modern people, the main problem on the path to losing weight without dieting is not enough time to sleep.
Lack of sleep for the body, supported by intensive training, a decrease in the number of calories leads to severe stress on the body, which simply cannot function fully in this rhythm. Lack of sleep inhibits the flow of important biological processes and stimulates weight gain associated with a slowdown in muscle mass growth.
objects and habits
Some things and habits of everyday life do not help but harm you in the fight against excess pounds.
You need to get rid of what is preventing you from losing weight.
A juicer is the device that keeps you from saying goodbye to those extra pounds, even if you're a diet fanatic. Because when you squeeze the juice, you get nothing but sweet water. That said, leave in the juicer anything that contains fruit that prevents us from getting better. Therefore, you get juice with a high hemoglobin content, which stimulates the appetite.
In what situation is it better and more reasonable to use a blender, which leaves the contents of the fruit only in a crushed form. Nutritionists also advise eating fruit when dieting, but this does not mean that only juice is important, tissues (fruit fiber) are important for such diets.
Item number two is this TV. First, we don't move or burn calories when we watch TV. Second, our attention is drawn to the contents of this box, and so we throw everything that comes our way off the table into our mouths without restraint.
Article number three are vases (deep plates). Because in such dishes, as a rule, they put cookies, sweets and other sweets and treats on the table or in some other prominent place. They are beautiful and always catch the eye. As a result, we automatically eat a lot more than if these products were on the shelves.
Attractive appearance, aesthetic spectacle of a vase with sweets affects the subconscious psychologically, attracting the consumption of sweets. Secondly, this is the fact that a much larger amount of food fits in deeper plates than on plates. Since most ordinary people do not weigh the food they eat, deep dishes provoke an increase in the portion, thereby increasing the calorie content, and this will definitely not help to get rid of extra sides or stomach.
Because even if you do not resort to diets, even in this case you should not increase the calorie content of the diet. We strongly recommend moving deep dishes far into the cupboard and using shallow plates whenever possible and storing sweets on the kitchen shelves.
output
And finally, the most important thing in any endeavor is the desire to achieve the goal, to work on yourself in a controlled and diligent manner and you will definitely manage to get rid of the stomach, sides and other unwanted deposits, the main thing is that you wish for this everyoneDay. It is far from necessary to use diets, it is important to simply adjust the amount of food and the amount of its consumption, and also not to forget about physical exercises, whether at home or in the gym, at least three times a week.
It is also worth noting that in order to get results in the shortest possible time, it will not be superfluous to visit a massage and sauna, for example, in the first week for more stimuli that will help to rid the pores of the body of harmful salts andinspire him to take another path to a healthy lifestyle.