1) Do not start with force: to start your fitness program should not be too aggressive. Try to allocate 20 minutes twice a week of low intensity cardiovascular exercise - walking, jogging, cycling, swimming - and 30 minutes twice a week for weight training. Once you get used to this change will be to increase the frequency of training and improve your results. If you get bored you do sports alone, find yourself a mate of effort or, better, a coach to help you stay motivated.
2) Aim realistic: your goals should be tangible, measurable, short-term and long to be able to monitor your progress and stay motivated. Rate yourself on how you started. Keep a journal with nutrition and workouts you perform. Set your goals with a professional - is the only one who can help you be realistic and weighted.
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3) your cardio training intensity must be reduced: calculate your maximum heart rate by subtracting your age from 220 (ex. Maximum heart rate = 220-22). During exercise, your heart rate should not exceed 50-70% of this value. If the heart rate exceeds 70% of its maximum value, the effects will be contrary - will use glucose as an energy source, not body fat.
4) Focus on large muscle groups: if you do not have time or do not like to practice, do not waste your motivation working small muscles. Work your legs and back especially by exercises that incorporate multiple muscle groups.
5) Stretching, stretching, stretching: if you find that you're wasting precious minutes with these exercises is that they are indispensable. Start every workout with heating followed by 15 minutes of stretching. Stretching improves flexibility, blood circulation, muscle recovery, back pain and more. In addition, it helps you avoid injury, sleep better, increase your athletic performance. It is very important to execute it correctly, according to the instructions of a person approved.
6 )Eliminate traditional crunches: this may cause you stretch the back muscles. You need an instructor. Remember: strengthening the abdominal muscles is the only effective way to prevent and treat your back pain.
7) Treat training with utmost seriousness: turn training a priority.
8) Remember the benefits of exercise: general state of euphoria following a workout is due to release endorphins in the blood. Enjoy it and keep the memory of these sensations will motivate you. Physical affects every aspect of your life: sleeping, eating, love, fight against stress, work, communication, life.
9) Exercise right: avoid injuries and loss of time. Learn to do the moves correctly from a coach.
10) Feel good: Do you find it hard to mobilize to get to the gym, but once arrived there, relax and enjoy the experience. Focus strictly on you! Do not be distracted, do not stop to converse.
11) Reduces the amount of carbohydrates in the diet: trying to stop the abuse of juices, breads, pasta, rice, potatoes. Get your carbohydrate requirements of fruits and vegetables, opting mainly for cucumbers, grapefruit, tomatoes, strawberries, vegetable soups.
12) Do not eat fried foods: foods cooked at high temperatures lose their nutritional value, with only caloric intake. Give complete junk food products that are full of saturated fat and calories.
13) Never jump over breakfast: if you want to have results that your training, you have to eat in the morning. Even if you exercise, breakfast remains the most important meal of the day. A full breakfast includes protein and carbohydrates.
14 )Eat fat to lose fat: Healthy fat is necessary for your body because it regulates hormone production, enhances immunity, lowers total cholesterol, protects joints, the basis for hair, nails and skin healthy. Good fats are monounsaturated and find them in foods like olive oil, nuts, salmon, soy. The fact is that you need good fats and not try to deprive your body of them.
15) Drink plenty of water: I know you've heard this a thousand times. It is recommended to drink about 2 liters per day (minimum) and on days you workout more. If you do not drink enough water and replace it with diuretics such as coffee, tea and caffeinated drinks, you risk to get dehydrated, to impede blood flow and hinder the digestive system to function properly.
16) Eat regularly: restrictive diets can help you lose pounds in the short term because they lose up mainly water and muscle mass. But the long term effects are contrary to those desired. When you submit a drastic diet, your body enters a state of conservation of fat, muscle mass energy being consumed. As you have less developed muscles, the more your metabolism slows down and burn less fat. Therefore, try to eat regular and balanced - 3 meals and 2 snacks.
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