You’re on a diet and start losing weight, probably feel that your body loses firmness. To prevent this from happening, shapes your figure with Pilates. With the Pilates Method to lose weight you also lose kilos, tone your muscles in a quiet and relaxed but very effective.

The Pilates Method is based on weight loss work of body, mind and spirit as a whole. Joseph Pilates, the creator of this method, design thinking of strengthening the energy center of each person.

The Pilates Method is a combination of yoga practices, martial arts, etc.. The very important point, would base the practice of Pilates is breathing. This is essential to ensure that the exercises are extremely effective.

Shape your figure with Pilates!, You lose your localized fat deposits. Pilates is ideal to strengthen those parts of the body, always worried you, including:

* Buttocks.
* Abs.
* Brazos.
* Legs.
* Thick knee.
* Back.

The exercises include:

* Breathing slow, deep and sustained.
* Natural movements.
* Precise movements.

Benefits of Pilates at the physical level:

* Moldea and reaffirms your body.
* Reduce your localized fat deposits.
* Improve your aerobic capacity.
* Increase your flexibility.
* Improve your agility.
* Correct your bad posture.

Benefits of Pilates on an emotional level:

* Control your anxiety, so typical when you lose weight.
* Boost your confidence.
* Improve your self-esteem.

Do these exercises where you can put into practice?

* These exercises can be done in a gym with machines specially designed for this activity or simply on a mat at home.

The Pilates Method is ideal for those who want to lose weight, but have some physical problem that prevents you from making a high impact physical activity. So you have no more excuses for not doing exercise. This is an excellent example of how you can lose weight, shape figure without losing gallons of sweat.

Physical activity not only helps pamper the body, but also to care for the mind and spirit, and nothing like Pilates to put into practice.

Consult with your physician and professor of education at any questions you have about how to carry out the practice of Pilates.

Pilates Method has become in recent years, a reference for coaches and trainers who plan programs for weight loss. The Pilates workout has many benefits, including highlighting its benefits for weight loss.

Invention

While this system was created by Joseph Pilates to rehabilitate soldiers who came from the First World War, became a method used by both athletes and dancers and the general public who wants to look fit and healthy.

Benefits

The practice of the Pilates Method improves posture, strength, flexibility, perception of own body, also restores all neuromuscular function and muscle tone right. Slightly increases muscle mass, thereby raising the resting metabolic rate, which means that they lose weight while resting.

In weight loss programs, is the ideal complement to accompany the diet because when you lose weight quickly, usually pain and muscle contractions occur in the back area due to muscle imbalance that occurs.

The Pilates Method works directly on muscle function returning to the base shade structures appropriate to move without stiffness or pain.

Though Pilates exercises are performed in a controlled and slow, muscular work is high, this varies by mivel that the teaching practice and class you select each teacher or monitor.

Ideally, if you know the technique and execution of exercises, it is appropriate to do one after another without pause, this form of work allows you to raise the amount of calories you burn in a workout.

In conclusion, it is a complete method that actually helps you achieve your goal of losing weight and shape your figure.

You can choose between cycling (stationary or mobile), walking, dancing or weight lifting

What do you want choose?

Bike:

* It is ideal to lose weight.
* This is an aerobic exercise, like running, which requires a high demand for oxygen as fuel muscle uses fat stores.
* To be effective should last between 30-40 minutes and should be practiced at least 3 times a week.
* This exercise activates the metabolism, that is, burning fat, so the body when the exercise ends still burning calories.
* If you are lazy to get on the bike, go to spinning classes.

Walking:

* Turns on the metabolism if done regularly.
* This is a complete exercise involving a large number of muscles which is favored by the burning of fat stores.
* To be effective must be done frequently and, at least, you should walk 30 minutes at a good pace.
* Choose appropriate footwear.

Weights:

* The first thing to make your body weight is not coming back muscle, but will tone and help you lose weight.
* With small weights than two kilos is more than enough to make an exercise routine.
* This type of weight training help to eliminate fat.
* Ideally, this healthy routine that combines aerobic exercise with you will help to activate your metabolism.

Dancing:

* No matter the type of dance is best if it is moved, but the key is to practice it frequently.
* If you’re varying the type of dance will follow a greater benefit as well be using all your muscles.
* Belly dancing, Sevillanas or modern dance, are good options for toning your muscles, burn calories and reduce stress.

But that is what you must do to lose weight while you sleep?
Well actually the principle is not new, is not making more than three meals a day with an area of 5 hours between each. Method
In children is permitted to make four meals, three major and one snack with a space of 4 hours between each.

If you are hungry between meals drink water or tea.
This results in your pancreas to rest and do not download much insulin.

Nothing or Snacks Snacks
Just eating food between meals or small snacks can not get off insulin and thus remains constant.
The pancreas works in an exaggerated manner at all times and at some point can no longer. Diabetes is the result.

First find your BMI or Body Mass Index
This is the basis to know how much to eat, you can log into Google on it and calculate

Three meals a day this is the beginning of this diet
The principle of the diet is to eat only three meals a day spread in this way

• Breakfast consume only carbohydrates
• Food to eat a mixed diet of carbohydrates and proteins in equal parts
• Dinner eat only protein
• Do not exceed 20 grams of fat per meal.

It’s easy, following this rule and regardless of carbohydrates at night your metabolism to burn fat reserves to consume his body. In this way down slowly but safely.
If this diet retinue also get sports accelerate the effect.

That is what is generally advisable to succeed in losing weight

• Eat fruits and vegetables.

• diminish the consumption of refined flour, bread, pasta, rice, sugar, industrial cakes, pre-cooked food, sugary drinks and so on.

• Like this until your appetite sated. Foods rich in protein in combination with vegetables, fruit salads or filled without gaining weight.

• By reducing foods high in carbohydrates will prevent sharp fluctuations in the level of blood sugar, so we will not have those hunger pangs.

• The problem is at the excess insulin that is released to lower levels of blood sugar and helps to get fat.

• Eating enough protein regulates our metabolism and helps burn calories.

15 tips for healthy weight loss

1. Choose foods low in fat.

2. Moderate consumption of red meat and fish increased.

3. Eating fruits, vegetables in abundance.

4. Drinking water, between 1.5 and 2 liters per day.

5. Limit consumption of fried, breaded or cooked too fat. The choice will be cooked or grilled foods.

6. Distribute food in 5 meals: breakfast, mid-morning, lunch, snack and dinner.

7. Eat slowly and chew food thoroughly.

8. Eat seated, in the company.

9. Never skip breakfast, as prolonged fasting activation promotes fat storage mechanisms.

10. Do not snack between meals. In his case, when we are hungry, they must have low-calorie foods (eg apple), or in any activities incompatible with eating.

11. Use small plates and spread the food in them.

12. Trying to be creative in the kitchen, use condiments give the dishes a smell, pleasant taste and color, thus avoiding the monotony.

13. Plan ahead what you are going to eat and prepare meals when not hungry.

14. Go to shop with a closed list of products.

15. There should be a list of prohibitions and obligations, but detailed information on how to eat.

How can carry out the changes permanent? Follow these three strategies:

1. Get involved.

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure you are ready to make permanent changes and do it for the right reasons. Nobody else can make you lose more weight than you. In fact, external pressure often those closest to you-can worsen the situation. You must make changes in diet and exercise for himself.

In parallel with his new lifestyle, try to solve other problems in your life. It takes a lot of mental and physical energy to change their habits. So make sure they are not out of other important matters of daily life such as marital or financial problems. Time is key to success. Ask yourself if you are prepared to face the challenges of loss related to weight loss.

2. Emotional support.

To achieve truly lose weight, you have to take a responsible attitude, which does not mean you have to do everything alone. Seek support when needed from your partner, family and friends.

Choose the people you always want the best, the ideal is to find people who will listen to their concerns and feelings, offering advice on exercises, and sharing that you have placed priority on developing a healthier life.

3. SET A REALISTIC GOAL

When you are thinking about what to expect from their diet and exercise plan, be realistic. In the long term it is better to aim for losing 1 to 2 pounds (0.5 to 1 kilo) per week, although initially you may lose weight more quickly if major changes are made – just make sure the changes are healthy. To lose 1 to 2 pounds per week, you need to burn 500 to 1,000 calories more than you eat each day, through a low-calorie diet and regular exercise routine.

When setting your goals, think of the process and its outcomes. “Exercising regularly is an example of a process target, while” lose 15 kilos “is an example of an outcome goal. It is essential that you have a final goal, but must establish the goals of the process, since the process change their habits is the key to weight loss. Make sure your objectives are clear, specific, measurable, achievable, realistic and track. An example of a clear goal is to have a goal of walking 30 minutes a day, five days a week, and you can always keep track of their results.

When it comes to burning fat bottom line is calories in versus calories out. And as long as you achieve that caloric deficit, does not really make much difference what kind of cardio do.

Now, many people do high intensity cardio to speed up metabolism and get burning fat in a “secondary”, and well, there’s nothing wrong with that. But many bodybuilders achieve the purpose of accelerating their metabolism through his weight training. Cardio exercises they do are a bonus to help burn excess fat, and not their main focus as it is for endurance athletes for example.

So if your main objective is to train the “bodybuilding” and improve your body composition (gaining muscle and burn excess fat) and going to the gym religiously and you strive and you challenge yourself, then you have a huge variety of cardio options for do. You are not limited to one method or another.

The important thing is to enjoy your cardio exercises, do not just mechanically your bike or your shoes and go running while counting the minutes that pass. And a lot has to do it your personal tastes. For example, I like to go out and make them outdoors, out in the morning to walk, or afternoon jogging along the roads of my city, or go to a track and do my interval training. Even when it rains I love to go running, or when it’s cold or just do not feel like I get on the elliptical machine in my house for my daily cardio.

If I feel energetic, I use HIIT, if I’m looking forward to looking for something easy as a walk. But anyway I keep doing my daily cardio because I understand that the key to achieving the body you want is to be consistent with my workouts, whether you touch me one day in gym or a day of cardio.

By establishing clear objectives find the motivation to lose weight and be successful, and as you go conquering each of your goals, you will grow in confidence until it becomes a natural part of your life. And this applies not only to your goal of losing weight, but for any aspect of your life.

The first thing to determine is your primary goal then shredded into small steps that will lead you to achieve your main objective. For example, if your weight loss plan includes lowering 8 kilos in two months, then set mini goals. A kilo a week could be a step. Walking for an hour every day could be another. Eliminate white bread for lunch another, etc. .. It is also important that you set your goals realistically. By creating you goals can be achieved in one step at a time, your motivation will move towards success, and greater confidence in yourself and what you do.

Create goals brings excitement and motivation as you have a target at which to aim, purpose and a plan to work from instead of guessing and wondering what to do.

. A goal of motivating
. Will keep you focused
. Achievable goals to increase the confidence in yourself
. The objectives will put you on your way to success
. The objectives will enhance your determination

First, make sure to set goals as specific as possible. And make sure you can measure them, so you know when you achieved and move to the next step or goal. Keep your goals based on actions, and having a structure of steps or activities to achieve each goal a reality.

Second, your goals must be realistic because it will increase the chance of feeling discouraged. Think about writing a book for example. Write a best seller in a week is unrealistic. However, decomposing this goal to write a page a day is not only realistic but also something that is achievable.

Losing weight lose 10 kilos in a month, despite the unscrupulous promotion of certain products for weight loss, not only is unrealistic but potentially dangerous. So be realistic with your goals. Lose 10 kilos is a good goal, but again do it in a small successes at a time, for example, losing half a kilo to a kilo per week.

Make it SMART objectives:

Again, if you want to achieve any goal, whether this related to business, your health, your family, your fitness, your education or whatever, you will need these ingredients:

. Your goals must be as specific as possible.
. Your goals should be measurable.
. Your goals must be achievable.
. Your goals must be based on actions and
. Your goals must be realistic.

Also in people with type external motivation (so that you look better), seek, need, require immediate solutions, and will use for this absurd and dangerous diets, supplements, creams, belts, various gadgets (To become a great investor in the “other” industry of physical exercise and health).

Reducing creams, exercises “miracle”: No such substances. In addition certain beliefs as to think that doing abdominal exercises will reduce the fat in that area have no scientific basis (Hall et al, 2005; Lopez, 2000). In respect of certain “allowances” (the melon, artichokes, dissociated, some foods do not mix with others. It is not proven scientific facts alleged benefits and harms of the same as many of these can cause to health) .

Foods or substances “miracle”: Food? all fat (not equal) except water and as said Professor Grande Covian only thing that is not fattening is what stays on the plate) and even, somehow, we could say to stop eating may not only lead to significant deficiency states and health, but lead to an opposite effect of weight loss.

About some substances of great popular acceptance as “fat burners” (mainly Carnitine), we know that carnitine is an amino acid synthesized in the liver and kidneys from lysine and methionine. The L-carnitine or butyrate (beta-hydroxy [Ganmen-N-trimethylammonium]) is an indispensable body for the penetration of long-chain fatty acids in the mitochondria of cells, which subsequently undergo oxidation. Once inside these organelles becomes carnitine acylcarnitine by the action of acyltransferase. For that fatty acids may undergo beta-oxidation need to be separated from carnitine, which collaborated with other acyltransferase. Finally, free carnitine must leave the cell, making with the help of carnitine translocase. The beta-oxidation of fatty acids released acetyl groups entering the Krebs cycle. Today we know that carnitine promotes oxidation of branched chain amino acids (Villegas, 2006).

During the year there is a redistribution of free carnitine and acylcarnitine in muscle, which does not mean you have to lose carnitine replacement. No serious study of increase in VO2 max. It enhances fatty acid oxidation in vivo, nor spare glycogen or postpone fatigue. The doses used would be 2 to 6 g / day (Villegas, 2006)
However, we know that a protein intake of high enough quality (2 g / kg / day) provides us with sufficient lysine and methionine as needed to synthesize carnitine to transport fatty acids into the mitochondria.

The more rigorous studies (Heinonen OJ.et al 1996); (Juhn MS. 2002); (Koh-Banerjee PK et al. 2005 cited by Villegas, 2006) show that:
1. Carnitine supplementation does not improve fat oxidation in vivo, or maintain glycogen stores or postpones fatigue during exercise.
2. They do not reduce body fat
3. It does not induce activation of pyruvate dehydrogenase complex (which is itself very active during exercise).
4. It does not affect VO2max
5. No carnitine deficiency demonstrated in sports efforts

The hiperobesidad also called morbid obesity is a disease that affects millions of people around the world. Hiperobesidad is considered morbidly obese when BMI is over 39 or when these patients are a 50 to 100% above their ideal weight.

While there may be different causes in this case I will emphasize treatment that can be done.

Treatment consists of:

* The completion of a diet to hiperobesos, with which it can lose many kilos.
* Physical exercise appropriate to morbid obesity.
* Bariatric surgery.

Whatever the case, it is necessary to start with a diet to lose many kilos.

Characteristics of diets for hiperobesos

* Must be balanced, ie provide all the nutritive elements: protein, carbohydrates and fats.
* Are low-calorie diets, but maintain a balance of different nutrients. Example: 1500 calorie diet, 1200 calorie diet, 1000 calorie diet, and so on.
* Must make a good selection of food, which includes foods rich in fiber, vitamins and minerals (fruits and vegetables, whole grains and beans), good quality protein (fish meat, skinless chicken and lean red meat) and polyunsaturated fats (vegetable oils, marine fish, cereal grains).
* You must have an adequate daily distribution of meals should consist of 6 (4 meals and 2 snacks midmorning and midafternoon). This will reduce the level of anxiety and hunger.
* It is important to respect the portions and amounts of foods consumed.
* It is important to lose about half a kilo of weight per week. Weight loss should be slow to ensure a good result and avoid the rebound effect.

Whatever the subsequent treatment, such hiperobesos diets help you lose many kilos, but it is important to emphasize the importance of implementing regular physical activity and sometimes some kind of psychological therapy for support.

Then the doctor will be with the patient to decide further treatment, either with the aid of medication or bariatric surgery.

Keep in mind that if you suffer from hiperobesidad, we need you to do a treatment with a health professional, not only to lose many kilos, but to improve your quality of life and prevent complications.