To lose weight, sometimes we try to submit to plans or solutions that seem impossible to follow, especially when we begin to feel important mental and hormonal changes after the 40s. Regularly, these processes require too much effort to perform devastating exercises or trying miraculous diets that the last thing they do is perform a miracle.
Today we are going to talk about how to lose weight, and at the same time recondition the body generating new habits for which we will need a lot of determination and desire to be every day a little happier, feeling healthy and strong enough to start each morning with the right foot and transform our way of life.
1. Cardio Fasting
New studies on sports nutrition, verify that a 30-minute cardio routine in the morning if you consume any food and then breakfast, activates the metabolism and adjusts the heart rate while the distribution of blood is accelerated throughout the body.
If you do not want to run, you can take a controlled walk. If you do not want to leave your house, you can use a stationary bike or better yet, you can jump the rope. Any fitness activity will work. Remember to make movements in the joints and warm up the muscles for at least 5 minutes before performing the first aerobic exercise of the day.
Caring for every part of our body is our responsibility and we have to take it seriously to avoid injuries or bad times. The idea is that this type of activities become daily and that we enjoy doing them by creating new habits for our well-being and that of our families.
2. The care of the abdominals
If you look for a really strong and marked abdomen, you have to do things right. You have to take into account that everything you drink and eat is healthy; otherwise, even if we kill ourselves working out, we will not see the desired results. Always remember your goal and why you want to achieve it.
The best exercises to tone the abdomen are:
- Planks with Weight in the Legs: This is a very complete exercise. The weight helps us to strengthen the abdominals at the same time that we work the buttocks, the back, and the arms.
- Lateral ABS: These exercises work both the obliques and frontal muscles of the abdomen as well as any central part involved in the movements.
3. Speed Laps Including Weight and Stretch
The key to producing quick results is to do this type of activity three times a week in repeated sessions between 10 and 15 times each. Cycles of more than 30 minutes increase muscle mass, although it is not necessarily more than this.
Remember that as we get older we lose muscle mass, and if we do not exercise our body in a certain way, we will end up losing mobility and strength, weakening faster.
At the end of each session, we stretch for a few minutes until we feel a moderate relaxation of our muscles and joints. When you least expect it, you will be running like a racehorse.
4. Six Meals a Day Diet Plan
Do not be afraid of food. Eating 6 times a day will not necessarily make you gain weight. Keep in mind that women especially need to eat about 6 meals a day to keep their metabolism stable. That is why this type of plans is very effective when taking care of our bodies and at a certain age. You may want to check the Healthy Eating Plate for quality calorie intake suggestions.
According to some nutritionists, skip one of the intakes, raise sugar levels generating anxiety and a change of mood or unwanted mood, which then moves to our body.
Try to leave the alcohol or at least leave it for special occasions or a Friday night. Everyone forgets the high levels of sugar only from wine. Make an effort and avoid it in the week.
5. Do Not Obsess About the Scales
In stages like this in which we seek a change by acquiring new habits, we see the scales as an obsession and not as an ally. Checking all day if we raise or lose a few grams of weight can be counterproductive to both our physical and mental health. To be looking at those numbers respectfully sometimes can bring us despair to see the results.
Experts recommend weighing once a day at the same time, with little or no clothes to measure the evolution that took place during the last week.
Summarizing, as the years go by, we get older and at the same time wiser, or at least it is the idea of the passage of life. Many times, not only does it cost us to learn new things, but also, once learned, it is hard for us to incorporate them into our day-to-day life.
Adapting to the advance of time is a personal construction that requires a lot of effort, but it is not impossible.
It is never too late to start creating a new habit; after all, it is a challenge that will bring us positive results if we know how to apply certain rules so as not to deviate from our goals while still enjoying life, which is our main concept.
Follow these 5 steps for a healthier and more active life!
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