Accumulation of excess fat on the hips - a common problem for many women. Although to tone and reduce fat on the thighs hard, it is still possible. The combination of moderately intense cardiovascular exercise with power for nearly a whole week - the best way to get rid of unwanted fat on the thighs.

Cardiovascular exercise

• Plan to do some cardiovascular exercise 5-6 times a week. Give yourself at least one day to rest, to allow your body to recover and become stronger.
• Choose a variety of activities that will train your muscles in different ways. Such loads as running, walking, cycling and training on an elliptical trainer will have an impact on the lower part of your body.
• Warmed up for about five minutes before the start of cardiovascular exercises to prepare the body for more intense workload.
• Follow your chosen exercise from 30 to 60 minutes depending on the condition of your body. Longer approach will allow you to burn more calories, increasing the ability to lose fat on the thighs at an elevated level.
• After performing a complex exercise cool down for 3-5 minutes. This will allow your body to gradually return to a resting state.
• Take the time to stretch each of your major muscle groups after doing cardiovascular exercises. Do stretching slowly and detained him for 15-20 seconds.

Strength training

• Plan to do strength training two to three times a week. Leave at least one day between workouts so your body can recover and become stronger.
• Choose a variety of exercises aimed at the lower part of the body, especially the hips zone. It will be good if you choose a bench legs, squats, lunges, leg lifting, throwing back and leg trainer for leading and abductor muscles.
• Perform two to three sets for each exercise, and pick a weight that will allow you to do 8-12 repetitions in each set.
• Rest between sets for only 15-20 seconds. Doing exercise at a rapid pace, you will increase the level of calorie burning, and the ability to lose weight.
• Stretch each muscle group after strength training. Hold for 15-30 seconds so. Combine your stretching exercises Stretching exercises - Be careful   in those days, when you perform cardiovascular exercise and strength training together.

Take Xenical should be in strict accordance with the instructions, or as prescribed by a doctor. Do not take the medication in larger amounts, or take it for longer than recommended by your doctor. It is necessary to follow the instructions written in the recipe.

Xenical is available with instructions for patients on safe and effective use. Follow the instructions must be carefully. If you have any questions you need to ask them your doctor or pharmacist.

Rules of admission

Xenical is only part of a whole program of treatment that also includes diet, exercise, Myths about exercise: do not believe   and weight control. The daily intake of fat, protein and carbohydrate should be evenly distributed throughout all daily meals. It is necessary to carefully follow a diet, taking medications and exercises.

Take Xenical need during or within one hour after a meal that contains some fat (less than 30% of the total calories of the meal). Xenical is usually taken three times a day.

Skipping meals or taking food that contains no fat, skip this dose Xenical meal.

The fat content of the diet should not exceed 30% of total daily caloric intake. For example, if you eat 1,200 calories a day How many calories a day you need to lose weight - everyone has their own rate No more than 360 calories of those should be in the form of fat.

We need to read the labels on all food consumed, paying particular attention to the number of servings per container. The doctor, consultant nutritionist or dietitian can help plan a healthy diet Healthy eating - do not limit yourself to eating .

Your doctor may recommend taking vitamin and mineral supplements while taking Xenical. This medication complicate the assimilation of fat-soluble vitamins such as vitamins A, D, E and K. It is necessary to use the multivitamins or mineral supplements that are recommended by the doctor.

Take vitamins or supplements you need at least two hours before or after taking Xenical. Keep Xenical should be at room temperature in a dry place, keeping the bottle tightly closed.

It is necessary to monitor how many capsules were used in each new vial. Xenical - a drug that can be used incorrectly, so you must make sure that none of the household does not take this medicine improperly or without a prescription.

What happens if I miss taking the drug

It is necessary to take the missed dose of medication as soon as remembered about it, but no more than one hour after the meal. If it has been more than an hour since your last meal, you need to skip the missed dose and take the medicine at the next scheduled reception. Do not take extra medicine to make up the missed dose.

If a meal is missed, or if the food does not contain fat, you can also skip the dose of Xenical with this meal.

What should you do in case of overdose

In the case of drug overdose, immediately seek medical help.

What should I avoid while taking Xenical

During the reception Xenical should avoid a diet high in fat. Eating a high-fat diet combined with ksenikalom Xenical - only under medical supervision   It may increase the risk of side effects on the stomach or intestines.