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Get the idea that you you will grow old and die in irreparable way, wrinkled and old, God willing.
Don't fall for nonsense.
Physical activity in adults
An adult of 18-64 years of age must be at least 150 minutes of moderate intensity aerobic cardio or at least 75 minutes of vigorous exercise during the week, or a mixture of both at a midpoint. Is it not so difficult really?
Aerobic activity should be performed in episodes of at least 10 minutes. Eventually you must plan your weekly exercise to practice the discliplina and make more efficient the calorie consumption.
For additional benefits it is recommended to gradually increase the time of aerobic exercise moderately to 300 minutes per week or 150 minutes of vigorous aerobic activity.
Include exercises of muscular overload (weights or functional exercises) that involve the major muscle groups 2 or more days a week.
Want to live longer and get to the end of your life with the best health and mobility possible?
They can be made in a short time in the home, office, parks and gyms. Weights, balls & exercises, links and other resources can be
The famous aerobics or "cardio" are based on the increase in heart rate and increasing the blood flow due to increased cardiac work generated by activities such as walking, running, dancing, swimming continuous motion, cycling, etc. It is quintessential exercise to burn calories and lose weight due to the consumption of the body fat content. It can be the beginning or end of other exercise routines and always must merge the selected routine.
Joints are highly efficient and complex three-dimensional structures, which unfortunately are going to deteriorate by aging and improper use, occupational injuries, diseases and natural wear and tear.
Correct stretching promotes the maintenance of range of motion joints determined by the type of articulation, print flexibility and range of motion and improves posture, reduces stress and muscle tension and favors routines of complementary exercises.
Exercises for muscular overload, machines, and free weights for specific muscle groups are used to preserve and increase body lean content, free from grease, striated muscle mass.
I prefer the gym because it allows me to socialize with a wide range of ages and experiences, and to pay it to force myself to go so it's not a useless gift.
We take it for granted, we never do anything about it, at least in a conscious way.
The goal: live more and better and reach the end of our lives with greater independence possible, physical and mental, and away from the drugs and medical institutions, that is, with quality of life!
If you believe that you have a problem of overweight consult a nutrition specialist. Look no further to the pretenders, they are only doing their "business"
It won't be easy, it requires perseverance, desire and discipline, but it will give the best and lasting results that seeks
Consider that lose weight effectively and maintained, is a matter in the long run
Do not speak of "dieting" but of "learning to eat". Though this seems only a theoretical consideration it is important since it indicates the person that it is a condition in the long run, it is learning to eat well, is maintaining a healthy habit of life.
Drink water: it is really healthy and not fattening. Natural juices with or without sugar are healthy but overweight.
Eat foods of high volume, high content in water and low in calories: vegetables and soups…
Chew gum: it helps to have something in your mouth and spent some calories extra.
Leave your House: the pantry and the refrigerator are his worst enemies
Know the content calories of what they eat, so can add the calories a day and take control. This will also mean why not lose weight if you spend with it consumes compared
To be able to lose weight it is necessary that the caloric expenditure is greater than your income, this is what is called a negative caloric balance, see:
If a person's daily caloric spending is 1600 calories that person should eat exactly 1600 calories a day to maintain your weight exactly the same forever. So that person lose weight you have three options
- Eating fewer calories (eat less).
- Ggastar more calories and eating fewer calories (this is the quickest).
If you exercise weight loss is accelerated.
Body coposicion
Content of body fat with different distribution.
Method: bone densitometry.
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- Diffuse fat stores
A healthy diet
Calories coming from carbohydrates: 45 to 65%
Calories from FAT: 20-35%
From calories from proteins: 10 to 35%
Fruits, vegetables, legumes (beans, lentils, beans), nuts and whole grains (corn raw, oats, wheat, brown rice).
At least 400 g (5 servings) of fruits and vegetables a day. Potato, sweet potato, cassava and other starched roots are not classified as fruits or vegetables.
Less than 10% of the total energy intake of free sugars, which is equivalent to 50 g (or about 12 level teaspoons of sugar) the majority of free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be find in the sugars naturally present in honey, corn syrup, juice and fruit juice concentrates. Soft drinks (soda) are "deadly" and do not provide any benefit
Less than 30% of the total energy consumption must come from fat. Unsaturated fats (fish, avocado, walnuts, sunflower or olive oils) are preferable to saturated fats (fatty meat, butter, palm oil and coconut, cream, cheese). Industrial trans fats (which are found in processed foods, fast food, fried foods, pizza, cakes, cookies, margarine and pasta) is not part of a healthy diet.
Less than 5 g of salt (equivalent to about 1 teaspoon) per day and use salt iodine.
Drink water, it does not require taking fruit juices nin sodas or energy drinks, they have useless calories.