How to lose more than 20 pounds

Today I will explain 10 key points to lose weight in an easy, natural and healthy.

1) Physical Activity.
Physical activity is too important a factor for weight loss, to the extent that it can only be conditioned by the success of the diet. In fact, it may be enough that the mere exercise combined with a less restrictive diet to drop significantly in weight. The important thing is to create a negative balance between calories consumed and calories burned during exercise. My advice is to attend the gym 5 times a week and do cardio for an hour and a half.

2) Diet.
Start with a healthier diet, focusing your attention to the quality of the food-usually obese people taking the same calories than normal but often their food choices contain unhealthy foods and fats. Give more attention to quality than to quantity (which of course must be reduced according to the needs of the individual).

3) Do not remain seated for long.
Avoid the temptation to PC and TV avoiding to sit in the same place for long. Try to move as much as possible.

4) Rest.
Try to sleep at least 8 hours, you will see that will help against mood swings and prevent nocturnal visits to the fridge.

5) Take a walk.
Walking is the fastest way to burn calories doing aerobic exercise.

6) Drink plenty of water.
Drink lots of water is good for your health! It can also help you to feel less hungry. When you're very hungry, try drinking a glass of water. You will notice a reduction of appetite.

7) Cardio.
Take a cardiovascular workout twice a day, will keep you busy mentally and consume a lot of calories!

8) Avoid chewing gum and invent an activity.
During your free time you try to invent new activities will help you to not give up your appetite. Avoid chewing butts (tires) because it will increase your hunger than to initiate the secretion of gastric fluids thus initiating the digestive process and preparing the centers of hunger and satiety to receive foods that, in this case, does not reach, increasing the feeling of hunger.

9) Wash your teeth.
Brushing your teeth is a good trick to not eat again. Usually, after you brush your teeth, we did not want to eat again so .. Whenever possible, wash!

10) Attend friends.
Having people around you will help you psychologically in the effort of the diet. Psychological support during the most difficult moments is the slave to not give up and keep going until you reach your goal.

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Lose Weight ... Jumping Rope!

May be the ideal exercise to lose weight in a short time having fun. It is the jump rope: to understand how it can make us lose weight quickly, just think that fifteen minutes of this healthy exercise makes us spend up to 200 calories. Is also a 'stimulating activity, which can help fight fatigue of April. In winter because of the difficulty of the climate in the summer when on vacation is not easy to find the training courses interesting, the rope becomes the ideal exercise to diversify your workout.

Thirty minutes a day of jumping rope will lead us to lose a good kilo of weight in just 15 days without further sacrifices food and doing, inter alia, a healthy physical exercise which will benefit the whole body, in particular the apparatus cardio-circulatory and respiratory systems. Jumping rope helps burn calories but also makes work all the muscles of the legs, firm buttocks, exercise the heart and lungs and makes you become more agile. As usual, it should be noted that it takes a minimum of effort and above all consistent: grab a rope and started immediately to work out by jumping from a standstill without the help of the rope. This will begin to melt and above will help you coordinarvi movements: it is essential that at least the first two or three days you do it without the tool.


BASIC RULES
• Keep your back straight without bending forward and do not look at your feet constantly.
• Keep your elbows as close to the body, you must learn to move the rope with only the strength of the wrist and remember that you have to jump with your toes, keeping your heels that is raised.
• At the beginning, do not attempt jumps very high: only decrease your resistance stancandovi almost immediately.
• Do not think that jumping higher consume more calories on the contrary you get tired only more so.
• It is useful to do this exercise in the early hours of the morning: if you can do it outdoors, but possibly not in the sun.
• Try to have at hand always some drink rich in salts and vitamins.
• Another good rule is to make a healthy addition to walk after a good hot shower that will pull away the tiredness.

TIME FOR AN EFFECTIVE TRAINING

The minimum recommended is that of a quarter of an hour, but then after a week you should be able to switch to time 30 to 45 minutes: Board not to exceed these times, and above all, as usual, to maintain a 'power healthy and balanced.

Do not jump for more than 30 seconds later. Take a break for a few seconds, but do not stop completely. Alternate jumps and pauses, for 5 - 10 minutes, and work out at least twice a week. As you exercise, increased from time to time training for five minutes, until your program becomes at least 20 to 30 minutes two or three times a week.

EXERCISES

Jumping with your feet together
Start with the rope behind your heels and keep your elbows close to the body. Jump when the rope is going to touch the tip of the shoes, pull your feet together and then place them on the ground. Remember to put down only the forefoot, while the heels must stay a little 'raised. You can do this jump rope swinging in the opposite direction, starting with the string resting on the front and jumping when you feel it touch the ground behind you.

The jump alternating
To jump you spin the rope starting from the back. Lift one leg with the knee bent, jump alternately first on one foot, then the other.

The jump straddle
Start with the rope behind you, keep your legs and feet together. When the rope is passed, land opening her legs.

Crossing of hands
When the rope is passing behind and is about overhead, fold fast hands and jumping rope with her arms crossed.

Double skip
Wrap the rope more quickly in order to make two laps to jump.

Movement of Ali
The feet are moved together instead of back and forth in the range of about 30 to 50 cm.

Slalom
Simulates the passage of a slalom ski poles. Do not make it too large lateral movement.

Rotation
Turn the body (to the right or left by 90 degrees) while the rope is overhead. The foot below is about 50 cm before the other.

Race
Run with your knees as high as possible while turning the rope.

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Healthy Diet Plans

Diets are a constant that accompany virtually every person. About to lose weight, for those who put muscle mass, who to be, in many accompanying a sports training with a balanced diet and accurate.
For those who practice a sport intensively, even if not competitive, there are certainly variations to follow to stay in shape and with a positive energy balance. The diet of an athlete must therefore be designed in a specific way on the athlete to make up for the caloric expenditure but also of nutrients caused by training: therefore recommend a visit to a specialist in the field, followed by the advice of your doctor. But some general advice, especially for amateurs, it is always useful to know.

 

Diets are a constant that accompany virtually every person. About to lose weight, for those who put muscle mass, who to be, in many accompanying a sports training with a balanced diet and accurate.

For those who practice a sport intensively, even if not competitive, there are certainly variations to follow to stay in shape and with a positive energy balance. The diet of an athlete must therefore be designed in a specific way on the athlete to make up for the caloric expenditure but also of nutrients caused by training: therefore recommend a visit to a specialist in the field, followed by the advice of your doctor. But some general advice, especially for amateurs, it is always useful to know.

The power of the athlete stands as the primary goals of assuring a supply of calories sufficient to cover the energy input and to meet the multiple nutritional needs of the athlete in order to promote and maintain a high level of physical and mental wellbeing. Here are some basic rules to follow:

Eat little but often: best 5 mini-balanced meals that two large binges at lunch or dinner. Here's how you should compose your typical day:

Breakfast: 20% of total daily energy (ETG)
snack (during and / or after training): 10% ETG 

Lunch: 25-35% E. T.G.

snack (during and / or after training): 10% ETG 

Dinner: 25-35% E. T.G.

- In the evening light: it is good to keep the evening light, especially if you go to sleep immediately after eating. This is to avoid overloading the body during sleep.
- The rediscovery of the food varied for athletes, and not just the traditional soups can be a pleasant discovery. Pasta and potatoes, pasta and beans, pasta and chickpeas, vegetable soup and other tasty mix can give you a taste energy needs for a meal.
- Foods to avoid: fried foods, excessive seasonings, butter and full-fat cheeses, sausages (with the exception of dried beef and lean ham), cakes with too much sugar.
- Drinks optimal: the water is definitely key. In periods of intense training is the recommended intake of 50 ml / kg and is helpful to drink both during training and during races (200 ml of water or glucose from 2.5 to 10% in small sips every 15 minutes). Water is the best drink for athletes. Integration with sugar, vitamins and minerals is secondary. Say goodbye to alcohol!
- Carbohydrates before the performance: up to 3-4 hours before a sporting event, especially for longer performance, you can consume a certain amount of carbohydrates. In the 3 hours prior to the performance, it is best to use a low glycemic index carbohydrates. Fruit, yogurt and crackers can be of good snacks.
- Carbohydrates during and after the performance: during the race fructose and maltodextrin can help to maintain this high level of strength and energy. Immediately after here is carbohydrates with high glycemic index and protein, the right mix to find the right fit.

Diet this week:

Here are two examples of diet, considering a single day. The first is indicated during periods of intense training and for those who perform, although an amateur, often races. The second is particularly indicated for those engaged in sports 3-4 times a week, on an ongoing basis but without particularly intense workouts.

Example 1:

2800 calories: Protein 13.5% - Carbohydrates 60% - Fats 26.5%

BREAKFAST

- Whole milk with 1 teaspoon of barley and honey 1 cup (250 ml)
- Wheat bread with 2 tablespoons of jam: 2 slices (60 g)
- Apple: 1 large fruit (180 g)
SNACK
- Rusks and 2 Tbsp. jam: 4 slices (40 g)
LUNCH
- Penne with tomato sauce: 1 serving quite. (90 g)
- Grilled Seabass: 1 medium portion (150 g)
- Tomatoes in salads: 1 portion abb. (200 g)
SNACK
- Fruit smoothie with 2 tablespoons sugar 1 large glass (200 g)
DINNER
- Risotto with Parmesan: 1 serving quite. (80 g)
- Salami: 1 medium portion (80 g)
- Vegetables with vinaigrette: 1 medium portion (200 g)
- Wheat bread: 1 sandwich (80 g)
SNACK
- Centrifuged of kiwi and orange: 1 large glass (200 ml)

 Example 2:

2,200 calories: Protein 12.5% ??- Carbohydrates 62% - Fats 25.5%

BREAKFAST

- Milk or light black coffee 1 cup (250 ml)
- Sugar or honey 2 tablespoons (20 g)
- Bread or toast: 2 slices (60 g)
- Jam 2 tablespoons
SNACK
- Fresh fruit juice or fruit centrifuged with sugar: 2 cups (260 ml)
LUNCH
- Roast potatoes: 1 serving (200 g)
- Salad of lettuce: 1 serving quite. (200 g)
- Wheat bread: 1 sandwich (100 g)
- Cooked apples: 2 large fruits (200 g)
SNACK
- Unsweetened Tea: 1 cup (250 ml)
- Banana: 1 (140 g)
DINNER
- Bresaola: 1 medium portion (80 g)
- Three kinds of cooked vegetables (spinach, beets and carrots): 1 serving abb. (250 g)
Before sleep: an infusion of fennel.
Brown rice, barley and spelled can be a valid substitute of the former. For the latter, you can vary with chicken, turkey, fresh fish and eggs. Always start with a plate of vegetables and do not forget the importance of fiber.
A balanced diet and a sport practiced consistently in 3-4 months can make a change to your workouts ... and your physique!

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