Although the desire to lose weight in 3 months, in
significantly reducing their excess weight, and is quite
ambitious, but still very real and achievable.
And not only do you need to limit daily
calorie intake but if you are configured correctly and safely
to reduce your weight, you also need to figure out exactly how
calories should be preferred.
After all, not all calories are the same. For example, a protein has
pronounced thermal effect, which means for its processing
the stomach needs more energy than digesting carbohydrates or
fats.
Moreover, it would not be superfluous to recall that, in the opinion of many
leading experts in the field of healthy weight loss, optimal, and
the main safe rate of weight loss is no more than 1 – 2 kg. behind
a week And if you analyze the successful results of many people,
the most effective and correct approach to losing weight
is a combination of diet and well-planned physical
exercise.
Based on this, we have prepared for you a brief
recommendations that are guaranteed to allow you to lose your weight
всего behind один квартал минимум на 12 – 24 кг. and for many years
save your new weight. So let’s get started!
Contents
Как похудеть behind 3 месяца: советы и рекомендации
The first month
1. Проводите аэробные тренировки умеренной интенсивности
2 раbehind в неделю продолжительностью не менее 30 минут. Under moderate
imply such a pace of exercise for weight loss, with
which while you are receiving the load, you may well speak, but
can no longer sing.
First of all, turn your attention to such
cardio exercises like brisk walking, water aerobics, riding
cycling on gentle terrain, and the use of cycling /
elliptical trainer or treadmill at home.
2. Заведите дневник питания и фиксируйте в нем все, что вы
eat This will allow you based on this data to quickly make
necessary adjustments to your diet.
3. Выполните расчет своей суточной нормы калорий и
reduce the amount received by 250 units. But remember that this
the figure should not be less than 1200 calories per day for women and 1400
calories for men.
Second month
1. Добавьте к текущим тренировкам еще два раbehind в неделю
behindнятия легкой интенсивности продолжительностью 30 – 60 минут. it
means that during their execution you can safely, as
talk and sing. It does not matter whether you go for a walk, slowly
behindнимаетесь аэробикой или моете автомобиль, все это можно отнести к
light intensity as long as you can sing.
2. Планируйте ваши блюда behindранее и ежьте каждые три часа,
because nutritionists unanimously claim that split meals
It speeds up your metabolism.
3. Сократите дневное потребление калорий на 500 единиц от
your daily intake, but not less than 1,200 and 1,400 calories for
women and men respectively. Such a daily deficit will allow
you additionally lose weight on, about, 0.5 kg. в a week
Third month
1. К текущему графику тренировок добавьте еще дважды в
неделю интервальные behindнятия высокой интенсивности. According to many
fitness professionals the ideal exercise schedule includes
себя по два дня в неделю behindнятий легкой (60 минут), умеренной и
high intensity (at least 30 minutes).
2. Во время проведения интервальных тренировок высокой
intensity use the principle of “30 – 90”, the meaning of which
behindключается в том, что 30 секунд вы выполняете упражнение в
максимально возможном, а behindтем 90 секунд в легком темпе,
recuperating for the next fast phase. For
interval training you can choose any kind of physical
load that you like.
3. Сократите потребление калорий на 1000 единиц от вашей
daily allowance with an eye on the minimum threshold for women and men
который мы укаbehindли выше. Continue to eat throughout the day.
in small portions.
And most importantly! Не behindбывайте по прошествии времени написать в
комментариях – получилось ли у вас похудеть behind 3 месяца или нет, и
why?
