We all know that gaining weight is very easy, but losing it is a big challenge more than anything because we quickly despair of not seeing drastic results. So that you don´t stay halfway you must be aware that it is a long race and reaching your goal can take more than just a couple of months.
With that in mind, you should also keep in mind that food does 70 percent of the work and it´s important that you make some changes. You don´t have to starve or deprive yourself of all the tasty foods, but you do need to include more water, white meats, fruits and vegetables, and reduce junk food and sugar. If you have no idea how to get started, here´s what foods you should include in your days.
Now, let´s exercise!
First things first
There are certain golden rules you should follow to make it easier for you to say goodbye to the undesirable extra pounds. The first thing to do is to completely eliminate soda and packaged juices (natural ones are better, but not too much); you can eat anything as long as you eat it instead of frying it; bread is forbidden. You can indulge the weekend with your favorite food to calm the cravings and, finally, do these exercises five times a week.
Of all the exercises we will teach you, you must choose at least four a day to perform and do four sets of 15 repetitions. Don´t worry if you get tired very quickly at first and have to rest a little between each series. As time goes by and you seize condition, it will be easier for you to carry out your routine. The important thing is that you don´t give up.
1. Simple Push-ups
Keep your back straight and your arms parallel (do not twist them inward). If you can´t do them with your whole body, you can lean on your knees.
2. Push-ups with chair
We suggest you to put the chair against a wall so that it does not slip and you have more security at the time of carrying out the series.
3. Push-ups with arm lift
For this exercise you can use dumbbells to add some difficulty.
4. Inverted iron
It is a very complete exercise as it will help you tone arms, abdomen, buttocks and thighs. When you lift your back hold your position for 15 seconds and then lower.
5. Backward weights
The weight should have a weight that you feel comfortable with so you don´t hurt yourself (as you grab condition you can add more). It is very good exercise to work the triceps.
6. Chest weights
It is important that you keep your back straight, your head facing forward, and your feet apart at hip level.
7. Simple iron
It seems like a very simple exercise, but if you do it well you will notice the difficulty. You have to keep your back in a straight line and stay in this position for as long as you can.
8. Iron with leg elevation
Go alternating between each leg and when you have completed a series of 15 repetitions, keep each leg in the air for 10 seconds.
9. Butterfly with leg elevation
Your feet don´t have to touch the ground to be effective. It is an excellent exercise that will quickly mark the squares of the abdomen.
10. Squats on the wall
The joke of this exercise is to stay in this position for as long as you can and then demand to hold on a little longer. You can do the leg lift or keep both on the floor.
11. Stairs
A drawer or any step will help you to perform this exercise that is perfect to get dream legs. All you have to do is go up and down alternating legs.