Physical exercise, balanced diet, adequate rest and record, are the four basic and essential elements to get fit.
Do not worry if you do not have much time, an exercise plan that we offer along with some simple dietary guidelines, is made for you. The best thing is that the results will be visible in just one month!
Cardio
To gain strength, basal metabolism and accelerate fat loss, cardiovascular exercise is essential.
Three to four days per week for 45 minutes walking fast or running at a brisk pace for 30 minutes. If you prefer cycling, do not hesitate to spend 30 minutes to pedal steadily.
It also uses less and forgets the elevator car for short journeys.
Muscle Toning
Localized muscle exercise is essential to gain strength, tone and define your figure.
Three to four days a week, take two or three exercises for each muscle groups: legs and buttocks, back, arms and abs.
You must make several repetitions of each exercise in two series, with a break between them. Just it will take 20-25 minutes.
Exercise with emphasis your weaknesses, usually the legs, buttocks and abdomen, but do not forget arms and shoulders, if well defined and toned figure provides a significantly more attractive and fibrous.
Stretching
The stretches will help to more effectively develop the muscles, improve flexibility, correct posture and help prevent injuries.
We recommend four basic positions to do every day when you wake up and before bed. Keep them for 20-30 seconds without straining too much, not to bounce and not feel pain, just a slight tension.
Standing, take hands with arms stretched above the head and trunk flexes laterally to the right. Repeat to the left.
Standing with legs slightly apart, bends the trunk forward trying to touch the floor with your hands without bending the knees.
Stand up one arm and with your other hand grab your elbow behind your head. You should repeat with other arm.
Standing, bend your knee back and holding the tip of the right foot with your left hand, gently bringing your heel toward your buttocks. Repeat with other foot.
Feeding
Caring for the diet is crucial if you want to get the best results, stay away from baked goods and reduces the consumption of carbohydrates (rice, bread, potatoes…), without falling into excesses by increasing the intake of protein (eggs, fish, lean meat…)
Make five meals a day to maintain active metabolism and hearty breakfast. By contrast, lighten dinner.
Do not forget to drink about 2 liters of water daily.
Finally, do not obsess with the scale, remember that the important thing is gain muscle and lose fat, not weight.
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