You will need
• - medical examination;
• calculator;
• - table calorie foods.
Instruction
1
Undergo a medical examination to rule out hormonal diseases and to determine General condition. Perhaps the features of your body require a special diet or limit physical activity.
2
Determine the amount of energy your body needs to sustain life. It is easy to calculate according to the formula:(Weight x of 13.7) + (Height cm × 5) - (Age, years x 6.8) + 66 = Basic metabolic rate, or the number of calories that you spend just lying in bed.
3
Multiply the resulting number by a factor of motor activity: - the 1.2 – if you absolutely don't exercise and you have a sedentary job;- 1,375 – 1-2 times a week moderate physical load (this load can be actively shopping or walk to the metro station); at 1.55 – if you are three times a week go to the gym, load average;- 1,725 – three times a week to attend gym and strong;- 1,9 – daily visit to the gym, load is heavy (or carry out heavy physical work).
4
Label for a "green corridor" of plus or minus 100 calories to the result. For weight loss you need to energy value consumed during the day food was less than the results you get.
5
During the week write down everything you ate or drank. Calculate the average amount consumed per day calories. Think about how you can reduce this figure.
6
Don't cut food too much, enough to reduce the caloric content of foods by 10-15 percent. Otherwise, the body will perceive starvation as a signal to make energy reserves.
7
If you don't want to or can't sacrifice your diet, increase the consumption of energy. To do this easily, just by increasing their physical activity.
8
To turn on the fat burning process is not necessary to lift weights in the gym. A regular walk for half an hour at a brisk pace will allow you to burn approximately 200-250 calories.
9
Not necessary to increase the calorie consumption only through aerobic exercises. Of course, running is considered the best tool in the fight against excess weight, but strength training did he not give in.
10
Train three times a week with average weight, doing 12-15 repetitions of each exercise. Not only will you be actively burn fat, but also tighten the muscles.