Published: 01/07/2010 - Updated: 06/30/2016
Every time a new year starts, we look for ways to "rearrange" and start again. One issue that is always present in this era of new goals is the health of our body. Thus today we will give you some tips to start the 2010 point-just activate your metabolism, exercise and eat what your body needs, let’s to work!
Even if you think it is too difficult, you may only change some habits in your daily life and see the results soon.
Perseverance: This is the key to your moving early this year to be effective. Just follow a daily exercise plan and change those habits that make you damage to your body. And, if possible, to keep it and you'll make sure to maintain your weight and your muscles ready.
Waking up: Just get up, the first thing is a good glass of water. You can add a splash of lemon juice if it does not produce acidity. After this, move the body to launch metabolism (after night, with glucose levels to a minimum, triple the calories burned). Ideally, go for a walk at least 20 minutes: if you practice yoga, performing between 6 and 12 rounds of sun salutations is also perfect to activate your body. If you have a static bike or a machine at home, do 20 minutes of exercise. Then, about 5-10 minutes of stretching.
Breakfast: Change your standard breakfast of one 'bio' and low in calories: whole grains, no sugar added soy milk or skim milk, whole wheat bread or toast with applesauce, flax or olive oil, tea, fresh fruit, yogurt low in calories with wheat germ or brewer's yeast ... Forget croissants, bagels or sugary cereals.
Stretching at midmorning: Wherever you are, you can always stretch a few minutes so your body is not paralyzed. But it will also require you to move and activate the legs (do not miss more than an hour without moving). Walk up and down stairs, vacuuming, go shopping, walk your dog, doing 10 minutes of stationary cycling or dancing are very good choices.
Snack: A piece of fresh fruit, 4 nuts, a handful of shelled sunflower seeds, a yogurt, a slice of turkey with a sweetened, tea without sugar or sweetened with a teaspoon of honey.
Exercise before eating: Before eating, you can perform a set of squats. These exercises will shape your legs and buttocks. It'll take less than 10 minutes and you can make it anywhere. Spread your legs the width of your hips, stretch your arms forward and down putting the weight on your heels, as if you sit and get up from a chair. Do 20 repetitions, then open the legs a little and do another 20. Another option is to sit and get up to 50 times the sofa or chair where you are.
Light lunch: Your meal should begin with a salad (without cheese, bread or sauces), soup or mashed vegetables, and continue with a plate of protein (fish, chicken, tofu) low in calories and served with green veggies, or a dish of rice or pasta with vegetables. For dessert, an infusion, a piece of fresh fruit or yogurt. Try changing your dessert for an infusion, your digestion will be much easier and accumulate fewer calories.
No more nap: To stay in shape you must remove the nap time, the idea is to avoid eating what you just build up in the form of calories. If you work, take a walk before returning to the office and do not ever eat at the computer, if you have the possibility, go out and lunch in a plaza or park, sunbathing and walking. At home, prohibited the couch, stand up and serve the dishes if necessary.
Recreation in the afternoon: It's time to make an active break. The timing is perfect for toning the arms, especially the anterior, the one that betrays the age when the warm weather arrives. You just need a bottle of water to do the exercises we suggest.
Triceps: Put four paws on the floor or lean on a step. Take the bottle with one hand and stretch and moving only the forearm flexed. Make 3 sets of 10-15 repetitions with each arm. Shoulders. Seated, take a bottle in each hand and open and close the arms (slightly bent) only to the height of the shoulders. Then extrude the front and then up, Do 2 sets of 10-15 repetitions of each exercise. Biceps. Sitting with your back supported (as in the previous one), get the bottle, stick it to the body and arms up and down the forearms. Make 3 sets of 15-20 repetitions.
Snack: Do not skip the meal if you do not want to be starving for dinner, you will not only help your metabolism to keep burning calories. But choose well what you eat: a handful of roasted nuts, a small banana, a yogurt, a slice of bread with vegetable pate.
Slightly more moves before dinner: it is best to add to your day a little more than aerobic exercise, with walk back home after work. If you have at home any cardiovascular machine, do not hesitate to spend between 20 and 30 minutes.
Chest: It's also time to work the pectorals to wear a beautiful neckline. You'll get there doing push-ups, exercise star to your chest and arms, working in synergy. On the ground, supports the knees, open your arms, put your hip and chest on the floor by contracting your abs well. Make 3 sets of 8-15 repetitions.
Abs: Alternating with abdominal flexions. Lie on your back with legs bent, place hands behind your head and blowing up and keeping your chin up and arms open. Following up, turn, touch a knee and go back. Make 3 sets of 15-20 repetitions.
Hydrate: Before dinner, drink water, natural juice or take a piece of fruit to hydrate, alleviate hunger and prepare your stomach for the meal you'll eat later.
Before sleep: A short walk after dinner, added to the dose of exercise you do during the day, ensuring you spend more calories than you are consuming... If you cannot walk out, avoid lie down immediately on the sofa, look for any excuse to move, and, above all, avoid going to sleep if you do not want everything you've eaten to accumulate in your weaknesses.
Relax at the end of the day: Stretch out and relax your body. The end of the day is also the perfect time to relax, forget the stress and worry, and return to your body and mind to calm. Spend about 10-15 minutes to stretch the whole body overall, I feel great.
You'll see that with these tips succeed in starting this new year with much more energy!