Running is always a good exercise to lose weight ?

This depends on several factors:

If you smoke
If you are very overweight
If you drink too much alcohol
If you take drugs
If you have heart disease
If you have high blood pressure problems

In these cases you should consult a physician to perform pre exercise controls to prevent injuries and complications.

Benefits of running:

* Speeds up metabolism
* Improved heart rate
* Stimulates lung capacity
* Relieves stress
* It prevents loss of bone tissue (bones)

RUNNING many calories?

This depends on the weight of each and the amount of miles to run, for example, two people are at 5 km at the same time, but is thin and the other is overweight, the overweight person burns more calories than the slim because it needs more energy to move a thin body.

HOW MANY CALORIES BURNED IF WEIGHTS AND RUN:

5 Km 10 Km 15 Km 20 Km

50 Kg 259 cal 777 cal 518 cal 1036 cal
55 Kg cal 570 cal 285 cal 855 cal 1243
60 Kg 311 cal 932 cal 622 cal 1140 cal
673 65 kg 337 cal 1 cal. 1347 cal 010 cal
725 70 kg 363 cal 1 cal. 1450 cal 088 cal
75 Kg cal 777 cal 388 cal 1165 cal 1554
829 80 kg 414 cal cal cal 1658 cal 1243
881 85 kg 440 cal cal cal 1761 cal 1321
90 Kg cal 932 cal 466 cal 1399 cal 1865
984 cal 492 cal 95kg Lime 1968 Lime 1476

EQUIVALENT:

5 Km 50 blocks equals 100 meters.
10 km is equivalent to 100 blocks of 100 meters.
15 Km equivalent to 150 blocks of 100 meters.
20 km is equivalent to 200 blocks of 100 meters.

Suggestions and recommendations to begin:

1) Conduct a warm-up starting with 15 minutes of walking.
2) Drink water even if not thirsty.
3) Stretching or stretch the muscles before and after training.
4) Care of the knee joint and foot, these joints are the shock absorbers when running.

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This diet is designed to lose weight 1.5 kg per week, is a diet that can be taken as dietary habit because it contains all the nutrients the body needs and can also be physically active without fatigue.

If you have the goal of losing weight 6 kilos per month , which is a great brand to go down, this diet is ideal.

In addition to weight loss you will see changes in the skin and hair will become more healthy, shiny and bright.

Directions

* Replace sugar with sweeteners, Stevia is preferably of plant origin.

* Non-alcoholic beverages, soft drinks (including light) on the prepare in the sugar.
* Eat freely: water, water with lemon, natural fruit juices (preferably citrus), Infusions: mate, tea, coffee (try the decaf), herbal tea, malt, mate, and so on. no sugar.

* It is important to become aware that exercise is necessary because when you tend to be thin flaps of skin, this does not happen to the best plan is to make a diet to lose weight slowly and long-term exercises to tone all the muscles, in this way gives you time to accompany the skin gradually thinning, exactly as was done in the process of fattening.

On this page you great workouts to do at home.

VEGETARIAN DIET TO LOSE WEIGHT 1.5 kg per week (per month: 6 KILOS)

BREAKFAST: Choose an option:

(1) 1 cup skim milk preferred infusion (tea coffee mate, etc.) Sweetened or single + 2 toasted whole-grain breads and low-fat spreadable cheese 1 teaspoon jam on each bread light. 1 medium apple.

(2) 1 cup skim milk preferred infusion (tea coffee mate, etc.) Sweetened or single + 2 slices of bread mold melted fat cheese + 1 medium apple.

(3) cup skim milk preferred infusion (tea coffee mate, etc.) Sweetened or single + 1 medium fat cheese croissant baked + 1 medium apple.

LUNCH: Choose an option:

(1) 4 thick slices of boiled pumpkin 2 + 1 egg omelet made in teflon skillet with cooking spray (if you have no access to cooking spray you can put a little oil in a vaporizer, but add a few drops of oil on the pan with a paper towel as you go through the whole pan + 1 portion of fruit + gelatin diet sweetener preferred Infusion or alone.

(2) complete salad: 1 bowl of lettuce, tomato, onion and bean sprout boiled corn + 1 + 2 + 1 boiled egg diet gelatin. Infusion preferred.

(3) Media stuffed squash (cut squash lengthwise, boil it or put it in the oven to cues, then add diced onion with cheese, corn grains and spices of your choice, sprinkle with a few strings and bring the oil oven + 1 portion of fruit salad.

Picnic

Infusion + 1 favorite low-fat yogurt with sweetener + 1 full fat cheese biscuit.

DINNER: Choose an option:

(1) 1 cup light vegetable broth + 2 pies or 1 serving of vegetables + 1 tart fruit.

(2) 1 cup light vegetable broth + 1 can of peas + carrot, grated hard-boiled eggs + 2 + 1 fruit.

(3) 1 cup light vegetable broth + 100 gr of cooked brown rice + vegetables (cauliflower, broccoli, beans or beans, pumpkins, etc..) Infusion preferred sweetener.

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To lose weight fast, it is essential to speed up the metabolism, it depends on several factors:

- Genetic Factor
- Factor in eating habits
- Factor physical activity habits
- Factor internal health of each organ. (Hypothyroidism, etc.).
- Age, the age is usually slow metabolism.
- Overweight is having
- The temperature (climate) where you reside
- The level of stress in everyday life
- The lean body mass (muscle mass more goes faster metabolism)
- Factor sleep (sleep 8 hours in an environment) Sleep little fat.

So the secret to losing weight is to accelerate faster metabolism.

How to speed up the metabolism?
- Drink plenty of water but are not thirsty.
Dehydration increases the appetite.

- Increase protein intake.
Proteins are more satiating over time and also that carbohydrates are the raw material of muscles

If you build muscle burn calories even when you have finished your workout!

If you have a diet low in protein, the body will take muscle protein, thus we will be flabby and no muscle.

In addition, proteins cause greater satiety and spend more calories in the process of digestion.

- Reduce the minimum or replace the use of sugar, refined flour (white).

The mixture of flour, fat and sugar is an addictive blend that works to accumulation of fat reserves in the body.

- Reduce or replace your salt intake because it promotes water retention in the body.

You can replace leisurely pepper or some spice to the taste of each.

- Reduce or avoid junk food or processed.

- The body from the 20 hours approx. is scheduled to begin preparing for sleep, reducing all systems, you should eat dinner before 20 pm so almost all burn calories before bed.

In addition, sleep with food in the stomach can cause sleeplessness.

- Eat a good breakfast that should not be skipped:

Combine: whole carbohydrates, proteins such as milk, yogurt, cheese, eggs, etc.. + Fruits, especially citrus fruits to help absorb the calcium.

- Avoid diets because the body reacts restricitvas encourage metabolism, or whether to speed up metabolism is to eat (healthy foods) so that the body takes the signal that there is famine and burn more calories.

- Include foods rich in fiber to have a good bowel function.

- Eating frequently: It is better to include 5 or 6 small meals throughout the day that 1 or 2 large.

- Avoid eating breaded, fried, greasy sauces, fatty dressings.

- Consume adequate infusions to increase metabolism, green tea, red tea, etc..

- Perform daily physical activity or make changes to our daily routine:

Up and down stairs avoiding the elevator, carrying groceries, etc..

- Perform exercises with weights or resistance to increase lean body mass because muscles generate an increased metabolism.

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The results of a U.S. medical research shows that their proteins are essential

And ‘the result of a study published in the’ Journal of Clinical Endocrinology and Metabolism ‘which highlights the importance of protein from dairy products. In particular, a low-calorie diet with a higher protein content, of course accompanied by a little ‘daily physical exercise, can help protect the bones, especially in young women who are overweight and even obese.

The research was developed for 16 weeks studying three groups of overweight and obese women who do not have other illnesses or were premenopausal and who have observed a diet of milk, doing aerobic exercise combined with two cycles of weight lifting. As explained by Professor Andrea Josse, Department of Kinesiology at McMaster University: “Our results demonstrate the importance of the composition of the diet to maintain bone health and prevent damage during the accelerated weight loss through the recruitment of proteins from dairy “.

In addition, a previous study from the same team of researchers had shown that among the same subjects in different diets is no match in weight loss but not in effect: who takes a large amount of protein in fact has a greater loss of fat compared to lean body mass, increased levels of vitamin D and decreased levels of parathyroid hormone, which, if high, is generally associated with bone loss. The effects are beneficial in the long term, with a decreased risk of diseases such as osteoporosis in later life.

But in concrete terms what are the dairy products to bring to the table? All are rich in proteins, ranging from 8% to 30% of the ricotta cheese over fat as Parmesan and Grana Padano, but also contain large amounts of calcium, vitamin A, vitamins B2 and B12. Just be careful with the fat, especially in the presence of cholesterol. That’s why you should never exceed 50 grams per meal, although ricotta and cottage cheese you can get at least up to 100 grams. In any case, remember that there are no low-fat cheese, but rather semigrassi, such as those made with skim milk or goat’s milk.

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Useless and harmful enrich dishes with added salt, the better to focus on healthy foods

That’s why follow a low salt diet with natural and seasonal ingredients, made ??mainly of vegetables and fruits without forgetting the proteins and carbohydrates, it is most recommended to those who do not have circulatory problems in nature. Reducing salt in food is standard for all to follow, well also because it helps the kidneys and liver work better. And with the right attentions we can feed ourselves better without losing the taste.

What we are proposing today is a diet of 1,800 calories per day, rich in nutrients and low in sodium. Of course all the food on the table that we will have to be made without salt, so it’s better if you cook fresh and not canned because the food never reach the level of purity that can be given from our daily care. And another trick is to not use, or use it to a minimum, dietary salts, which, however, require such a minimum of risk.

At breakfast and then 150 ml of semi-skimmed milk with coffee or a cup of barley, sugar-free this season even if we can allow a teaspoon of honey. With these you can eat 4 biscuits or rusks three integrals. By midmorning, as in all diets, it is expected a snack with fresh fruit or cooked (100 gr.) Or even a low-fat yogurt.

A dining room for carbohydrates, but do not go overboard then 60 grams of rice or pasta, preferably wholemeal, served with fresh tomatoes or canned tomatoes, seasonal vegetables but also how they can be artichokes, broccoli, cauliflower or broccoli. Maybe a bowl of vegetable soup, as complete as possible. Below 150 grams of fish such as hake, sole or plaice or grilled white meat, accompanied by a salad in the amount that we prefer, and two slices of bread without salt.

By mid-afternoon, two slices wholemeal toast with honey and salt, or 100 grams of fresh fruit. Finally for dinner vegetable soup without salt, white meat or fish (eggs once a week) accompanied by green vegetables and salad at will, or cooked fresh fruits.

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To eliminate the discomfort caused by stretch marks better focus on seasonal fruit

This time we focus on seasonal fruits, especially citrus. Because in reality you can eat all day and not just in our daily snacks. And the use of two or three citrus fruits a day, even different from each other, both in our dishes in the form of juice helps to alleviate the effects of cellulite as well as to lose at least three pounds a month, obviously associated with diet balanced.

We start of course by His Excellency the orange citrus fruit that is probably the most consumed by Italian women. Thanks to its component molecules is very effective for burning fat cells which are so unsightly and harmful to our body. There are a couple of recipes to use it fast beyond the simple juice. For example, oranges can be eaten in salads with a stalk of fresh celery and two onions thinly sliced, seasoned with just a teaspoon of oil. Or a couple of slices of turkey breast in which, instead of the usual lemon in cooking, put the orange juice and evaporating var. Taste and will help your body.

The Mandarin instead helps to control body weight since his white skin is contained nobiletin, a substance with a strong ability to increase the production of adiponectin, very important for cardiovascular protection and control of body weight. A different use of Mandarin can be done to spice up a nice salad with radishes, lettuce, Belgian endive and fennel.

And we go to that reduces water retention clementine. And ‘rich in magnesium and potassium, also helps to control hunger and stabilizes our nervous diuresis. In addition to its normal use we can use it as an accompaniment to certain hard cheeses such as Fontina or Toma, accompanied by a teaspoon of honey. Finally, the grapefruit has a double effect, to burn fat and stop the weight of age. For example we can eat with a nice salad of raw artichokes topped with a teaspoon of oil.

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Here are some ideas on how to lose weight by fitness. There are in fact, a series of activities, the other one is different, depending on the needs of everyone, able to get back in shape and have fun at the same time. One of these activities is the Body Loco, where they are offered a range of exercises both arms of the legs, all done to music.

For those who are passionate about kickboxing, can easily choose the new course of Fight Class: a mixture of fitness, boxing training, kick boxing and thay of boxing, but without any physical contact.

If you love dancing you’ll be spoiled for choice between Bollywood Dance, Capoeira, Hip Hop. There are Yoga, Qi Gong and Oriental martial arts such as Aikido or Jujitsu.

There really are spoiled for choice. And what activity you prefer?

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The diet of the moon in one of the most popular weight loss methods around the world and this begs the question why this diet is effective. Well, this diet is governed by the phases of the moon , which influence on the earth and us. The effectiveness of the moon diet is based on the ability of our body to absorb water, which is closely linked to the forces of attraction of the moon.

Why the moon diet is effective?

The human body consists of about 70% water, which tends to follow the rhythm of the tides that are directly influenced by the moon. With which to perform fasting for 26 hours and just drink fluids, especially when the moon phase changes, the body is purified and detoxified better, resulting in weight loss. To be truly effective this diet is important to check the schedule and fasting followed by 26 hours from the time that changes the phase of the moon. During this day you can only drink water, unsweetened fruit juices, vegetable broth, liquefied vegetables, fruits and water. It is not advisable to drink milk, coffee, tea, alcohol or soft drinks.

In summary, the effectiveness of the diet of the moon is due to the influence of the satellite on the body and allows your detox. At the same time its effectiveness will depend on the constancy in following phases of the moon.

Remember that after the completion of fasting is important to have a balanced diet to lose weight that lets you keep losing weight. Finally, do not forget that physical activity is key to any diet more effective.

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But joking aside, obesity has become an epidemic disease in modern times because of our lifestyle and lack of time.

A few years ago, we had a life that allowed walking, rest and sports and sufficient security for jogging in a park.

Today we have more workload, responsibilities of students and families, all competing for our time. This produced a generation that did not have time to exercise or eat properly and “suddenly” notice, we have become FAT.

Now there is a difficult question.

Losing weight is a process that takes time, determination and planning and changing habits is the most important – and difficult – to achieve.

To reduce weight, we must think differently.

-Stop eating automatically and plan your meals. If you can not plan, observe and be careful to choose foods that help to achieve your goals, do not stop them.

Have five or six meals a day, in small portions, even if you have little time. If you really want, you will do time.

-Learn more about healthy foods and get the right portions. Yes, some self-service restaurants the dishes the size of a plate! Do not fall into this conspiracy!

As always, it is easier said than done. You know what to do, but at the time of execution, you postpone for next Monday.

It is important to first find the motivation and proper guidance to start a program of effective weight loss.

Motivation comes first because it gives you the strength to say no to some pernicious habits that hinder your diet program.

Orientation will be the difference between another failed diet and permanent weight loss. You have to find a good doctor and nutritionist.

Motivation can be internal or external.

Internal motivation is your perception of a heavier body, the greater the chances of having metabolic disorders and heart and desire to wear a bikini without feeling uncomfortable. This is the hardest but most powerful. Look around and notice: Everyone who loses weight (and keep it off later) had to find the internal motivation. They had to find that strength inside. If you hear something different on a miracle cure, it is a LIE.

External motivation is also well known. All the humiliation and prejudice that obese people suffer, get a job to find a significant other, is reflected in today’s society. Everyone seems to think that overweight people are lazy and complacent. They have increased the chances of disease and may be a problem in the future, if hired.

Unfortunately, the same company that produces obesity, requests that you be healthy and thin.

It is for you to begin a program of healthy eating or to keep “trying” to all fad diets on the Internet.

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Eating once a day can cause short-term weight loss for the simple reason that you reduce your calorie intake of calories before. Now, your body goes into starvation mode and is held in calories. What happens to your coverage, because the body has no idea when you will eat again. To get your body working for you, and in a fat burning mode. Eat small meals throughout the day. The body will then begin to burn excess calories and your metabolism will now begin to set in motion and you will begin to decline as undesirable body fat.

2. All fat is bad

This statement could not be further from the truth. There are bad fats are saturated fats and trans fats. These are the fats that raise blood cholesterol. Trans fats are unsaturated, but they can raise LDL (bad) cholesterol and lower HDL (good cholesterol). Trans fats result from adding hydrogen to vegetable oils used in commercial baked goods and for cooking in most restaurants and fast food chains. Saturated fats are found in whole milk, cream, ice cream, cheese, butter, lard and meats.

The omega-3 fatty acids are not only good fats they affect heart health in a positive way, “said Penny Kris-Etherton, Ph.D., RD principal author of a written report in the Journal of the American Heart Association.

Benefits of omega 3 – fatty acids

1. Decreased risk of sudden death and arrhythmia

2. Decreased thrombosis (blood clots)

3. Decreased triglycerides

4. Reduced growth plate alherosclerotic

5. Improved arterial health

6. lower blood pressure

3. The scale is the only measure of progress

The scale is a tool to measure progress. Often when people start exercise programs and nutrition of the scale is not the best indicator of progress. This is because with exercise you put on the muscle at the same time you are removing body fat. Thus, the scale can not change, but the composition of your body is changing. After all, the main objective is to change the way the body looks, how you feel, and overall health.

4. Walking is a long term solution to fat loss.

I know some will say, is not a business better than nothing?

Well yes, in that if you’ve been sedentary, any form of exercise will burn fat and help you get leaner. The losses you encounter in body fat will be short lived because the body will soon adapt to walking. That’s because walking is an activity very low and the body will soon need a higher intensity continuous fat loss. You can not walk as fast or walk so far before you will need other alternatives to losing fat. Your first choice would be resistance training. Brought into contact with a fitness professional in your area would go a long way in your efforts to lose fat.

5. Spot reduction will decrease the problems.

I know we’ve all seen the infomercials touting the latest equipment calculations fat loss guarantee for all the fat in the midsection. Well, unfortunately I have news for you. They fail miserably to fat loss. If you actually use the device, you can strengthen your abs, but that does not mean you will get your body fat low enough to see the abs.

Your body is genetically predispositioned burn fat from certain areas of your body. For example, some people lose weight in face first into some arms and some on the hips. If you stick to your exercise routine your body will have the fat reserves of your problem areas.

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