We all know that gaining weight is very easy, but losing it is a great challenge more than anything because we quickly despair of not seeing drastic results. So that you do not 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 your diet does 70 percent of the work, and it’s important to make some changes. You don’t have to go hungry or deprive yourself of all the rich 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 start, here we tell you what foods you should include in your days.
Now: let’s exercise!
First thing’s first
There are certain golden rules that you must follow to make it easier for you to say goodbye to those unwanted extra kilos. The first thing is to COMPLETELY eliminate soda and packaged juices (natural ones are better, but not in excess); you can eat anything as long as you grill it instead of frying it; bread is prohibited. You can pamper yourself on the weekend with your favorite food to calm the cravings and, finally, do these exercises five times a week.
Of all the exercises that 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 bit between sets. As time goes by and you get in better condition, it will be easier for you to carry out your routine. The important thing is that you don’t give up.
1. Simple pushups
Keep your back straight and your arms parallel (don’t twist them inward). If you can’t do them with your whole body, you can support yourself on your knees.
2. Chair push-ups
We suggest you put the chair against a wall so that it does not slip and you have more security when performing the series.
3. Push-ups with arm raises
For this exercise you can use dumbbells to add a bit of difficulty.
4. Reverse Plank
It is a very complete exercise as it will help you tone your arms, abdomen, buttocks and thighs. When you raise your back, hold your position for 15 seconds and then lower.
5. Weights backwards
The weight must have a weight with which you feel comfortable so that you do not hurt yourself (as you grip condition you can add more). It is a very good exercise to work the triceps.
6. Weights to the chest
It is important that you keep your back straight, your head facing forward and your feet hip-width apart.
7. Simple Plank
It seems like a very simple exercise, but if you do it right 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. Plank with leg raise
Go alternating each of the legs and when you have completed a series of 15 repetitions, keep each of the legs for 10 seconds in the air.
9. Butterfly with leg raises
Your feet don’t have to touch the ground for it to be effective. It is an excellent exercise that will quickly mark the squares of the abdomen.
10. Wall Squats
The joke of this exercise is to hold yourself in this position for as long as you can and then require you to hold on a little longer. You can do the leg lift or keep both legs on the ground.
A box or any step will help you to perform this exercise, which is perfect for getting dreamy legs. All you have to do is go up and down alternating legs.