Fitness at home - mistakes that prevent you lose weight

It happens quite often - you think that you exercise the conscience, but the weight is measured on the same spot, and does not change for a few weeks, and the body does not become noticeably more elastic and fit. Perhaps the reason for this is that you let one of these common mistakes.

You sacrifice quality in favor of speed

Fast exercises and a large number of repetitions allow to burn a lot of calories, but only provided that you follow the correct exercises. For example, if you make a twisting, it is necessary to rise and fall slowly, straining all the muscles that are involved in the movement. If you'll just raise and lower the body, do not follow the order to the muscles to work intensively on the exercise will be of little use. Increase the number of repetitions and start to do the exercises quickly only after learning how to do them correctly.

You drink too little

Recommendation that the need to drink at least one and a half liters of water a day is declared the ultimate truth, then again questioned. However, when it comes to training, the experts are unanimous that during intensive loads need to drink a lot. Every cell in the human body contains water, and if some cells do not have enough fluids, your body will not be able to cope with normal loads. Insufficient drinking plenty of fluids will cause you'll quickly get tired, and training will seem more difficult than before. In addition, no fluid muscles can not recover and grow after exercise, and then gradually fitness will give you all the harder.

Correct this mistake easily - in the classroom keep next to a bottle of water and drink every 10-20 minutes, without waiting for thirst. An hour or two before the workout should drink the amount of water calculated by the following formula: 60 grams of water * weight (kg). After a workout, you can drink the same amount of water, or even more - of the harm that would not;

You read, engaging simulator

Especially a reading exercise bikes and treadmills, but other simulators person may be distracted - to a television or a conversation with someone in the household. Unfortunately, buying a simulator enough to fitness at home started to bring the desired results. During the lesson, you should be focused only on the exercises and your own body - to forget about the rest for 30-60 minutes. Distractions lead to the fact that a person performs exercises at half strength, and the result of such relevant training. So at the time of exercise discard books, magazines and TV, and turn on the music. Incidentally, studies have shown that motivating music (everyone has it, of course, own) increases the duration and effectiveness of training by 15%;

You do not like your workout

If the chosen fitness program you are not happy, and you are doing it by force, eventually you with a probability of 90% will start to do the exercises less in good faith, will reduce the time of training, and then pass them all. Choose the types of stress that bring you pleasure that you have been waiting for an hour, which is scheduled workout with joy and not with horror;

You miss weight training, or replace them with cardio exercises

As shown by the results of surveys of women who regularly engaged in house fitness Fitness at home: the main thing - the regularity   or in the gym, 80% of them neglect strength training. If you are among those who think that to strengthen muscles of the arms, trunk and total body strength training - "not for women", most likely, this is the reason why you can not lose weight. The combination of different kinds of loads not only promotes more rapid splitting of the fat cells and muscle growth, but also contributes to the level of hormones which are responsible for satiety and stabilize the blood sugar level Blood sugar - one of the main indicators of human health .

We all have different sizes, and each body is unique. Experts have identified four basic types of shapes, and each woman is one of them. Body type is largely determined by the structure of bones, genetics, age, and although life greatly affects the size of the body, change your body type is extremely difficult. However, identifying your body type, you can work on it to improve the overall health and appearance. How to eat and what exercises to do at a particular type of shape?

Body type "apple"

• What is the figure of the "apple"

Women with this type of figures have weight in the abdomen and do not have enough pronounced waistline. Fat is deposited directly into the abdomen, resulting in the side of the figure looks round.

• How does it affect health

Unfortunately, women with a figure of "apple" are more at risk of developing many diseases than women with other types of figures. According to research, those who bear the extra weight in the middle of the body, are more at risk of developing diabetes, heart disease, breast cancer, depression Depression - a little more than a bad mood   and infertility.

• Diet and exercise for the figure "apple"

Anyone overweight improve their health through diet and exercise. However, women whose figure belongs to the type "apple", is especially important to try to achieve a healthy weight and maintain it. To reduce the amount of fat in the waist, you need a minimum of 30 minutes a day to give cardio (such as running, swimming, cycling and aerobics). This will help to lose weight How to lose weight - basic principles   and improve heart health.

It is also important to change your diet, reducing calories (adhering to rules about 1,500 calories per day), choosing foods with a low index hypoglycemic and reducing the amount of saturated fats as much as possible. Since studies also suggest that stress How to beat stress? Create an oasis   can lead to excess fat deposits in the waist, women with a figure of "apple" may find useful as a supplement to deal with relaxing views of cardio exercises, such as yoga or tai chi.

Body type "rectangle"

• What is the figure of the "rectangle"

"Rectangle" - a type of shape, in which the fat is evenly distributed and the bust, waist and hips are relatively the same, which makes the figure of a rectangular shape. Women with this type of figures are not without problems with weight (can be figuru- "box" and at the same time suffer from excess weight), however, fall into this category, many slender woman.

• How does it affect health

Women with figuroy- "rectangle" generally have a higher metabolic rate Metabolism: The basis of life of all living things Than holders of other types of figures. This means that they can quickly lose weight through diet and exercise. However, without a proper diet and fitness plan for women with a "rectangular" type figures usually tend to gain weight in the abdominal area that leads to the same health problems that women with a figure of "apple."

• Diet and exercise for the figure "rectangle"

Fortunately for women, whose shape is a type of "box", they are gaining and losing weight pretty evenly. However, this may disappoint those women who like to have a more severe form. As with all types of shapes, regular cardio is very important in order to lose weight and maintain a healthy normal. However, women with a figure such as rectangular, may want to include in its program of strength training to bring the figure in tone. Increasing muscle mass in the chest and buttocks, as well as strengthening the abdominal muscles, winner of the figures of the "box" can give shape and become more expressive feminine form.

Many women with a rectangular type shape by nature are thin, however, for them it is important to stick to a healthy diet. Although some slim people believe that they can eat anything you want, improper diet can lead to ill health, as well as reduce the level of energy, regardless of weight. Try to eat a balanced diet, which will prevail nutritious food instead of empty calories.

Body type "pear"

• What is the figure of the "pear"

According to some studies, little more than twenty percent of all women are of this type, making the type of shape "pear" is very common. Women with this type of figure have more hips than the chest, and the weight is often delayed in the lower body, buttocks and thighs.

• How does it affect health

Unfortunately, the study found that women with the figure of the "pear" more at risk of such dangerous diseases such as deep vein thrombosis, and in the elderly often suffer from memory loss and arthritis. However, studies have also shown that large buttocks and thighs have their health benefits as fat accumulates in these areas, absorbs the harmful fatty acids and reduces the risk of heart disease, stroke and diabetes.

• Diet and exercise for the figure "pear"

While the fat that is deposited on the thighs, are not harmful to health, such as fat deposits in the abdomen, weight still fraught with complications, no matter where it is located. Moreover, without a careful weight control woman with the figure of "pear" can begin to gain weight in the abdomen and waist.

To maintain a healthy weight, women with pear-shaped figure type have to focus on cardio, aimed at the lower part of the body such as step aerobics, biking and walking. Strength training the upper body to help balance the figure. Women with this type of figure should follow a healthy, balanced diet that helps maintain a healthy weight and help prevent the appearance of cellulite. Foods rich in omega-3 fatty acids, may also help to avoid problems with memory and Alzheimer's disease, which are more common among women with the figure of the "pear".

Body type "hourglass"

• What is the figure of the "hourglass"

The figure of the "hourglass" - a type of figure who wants to have a majority of women, but at the same time, the least common. This type of figure belongs to only eight per cent of women. Women with type figure "hourglass" bust and hips are the same, and the waist is much smaller. Women with this type of shape is usually gain weight in the chest, arms, thighs and buttocks, and not in the stomach.

• How does it affect health

Owners of figures like "hourglass" lucky in the fact that the weight is evenly distributed generally not accumulate in a particular part of the body. Women of this type generally do not gain weight in the abdominal area. In addition, studies suggest that women - "hourglass" more able to conceive, and may have a higher intelligence.

• Diet and exercise for the figure "hourglass"

The figure of the "hourglass" as a rule, well-balanced, so the owners of this type of figure should focus on maintaining good form through training aimed at all areas of the body such as Krunov workout combining cardio in order to avoid excess weight with weight training to be on our toes. A healthy, balanced diet will also help keep the form.

Like the women with type figure "apple", the lady with the figure of "hourglass" may also choose relaxation exercises such as yoga, since studies suggest that stress can contribute to the displacement of fat from the hips to the waist. As a woman with the figure of the "hourglass" also prone to back pain, try doing exercises that strengthen the central part of the body and improves posture, such as Pilates, and always puts on a good workout, supporting sports bra.