Guide
1
Do not try to lose weight through a rigid diet.If you lose weight more than 1 kg per week, your body will slow down the fat burning process.This sharp decline in calorie your diet will be a signal to the body of the occurrence of difficult times, and therefore, the energy supply in the form of fat can not spend.In addition, you will not have enough energy for it to accelerate the growth of muscle fibers.
2
Review your dietary principles.In order to prevent fat deposits, reduce daily caloric intake by about 10-15%.Make meal fractional.Five-six-time power allows your liver to fully translate the received calories into kinetic energy, not postponing anything in
reserve.
3
For the active growth of muscles need protein.Therefore, low-protein diet you absolutely do not fit.Your diet should be a lot of lean meat and dairy products.Be sure to start the day with porridge or muesli.Slow carbohydrates contained therein, will allow you to seamlessly reduce calorie lunch and dinner 5-10%.
4
Eliminate from your diet transgenic fats, meats and fast carbohydrates contained in confectionery.
5
To get rid of fat, you need regular aerobic exercise.The best way to lose weight - a jogging interval.Alternate jogging at a moderate pace with short accelerations.It is well to spend reserves of lipids running on an inclined surface.Cross-country run, or set the angle of 10-15 degrees on their treadmill.Duration jogging should not be less than half an hour.Such duration of the load required to activate the mechanism of fat burning.
6
Three times a week there is a strength training.This is necessary for both men and women.
7
muscles to grow faster, perform basic exercises designed to work through a large number of muscles simultaneously.Narrow targeted exercises are needed only for professional athletes, who shall communicate its muscular relief to perfection.Your favorite exercises should be: deadlift, bench press from the chest, squats, pull-ups and push-ups.
8
Working with free weights helps build muscle faster than working with machines.This will allow you to do the exercises even in the most poorly-equipped gym.The bar and set of dumbbells of different weights there and there.
9
Before independent strength training, consult a fitness instructor.The effectiveness of the most basic exercises depends on correct implementation.Spend money on personal training to learn proper technique.
10
sure to make between strength training at least one day of rest.Otherwise, you can "score" muscles.This will lead to the fact that muscle growth will slow down significantly.