Excellent exercise routine to lose weight quickly

The best is to combine cardio and strength exercises to get results faster. And of course, eat healthy and take care of calorie intake.

The calories you eat should be less than what you spend:

-If you eat 1500 calories a day and you burn 1500 too, you you maintain your weight.

-If you eat 1500 calories a day, but you only burn 1000, you are consuming 500 calories more, which causes you to gain weight.

-If you eat 1500 calories a day, but you burn 2000 , you have 500 calories in favor, which encourages you to lose weight.

You do not need to enroll in a gym or spend a lot of money to do exercises that are really effective to get off.

Physical condition is the exercise program you should perform. Generally the following is recommended:

Cardiovascular exercise

Week 1. Start walking fast at least 30 minutes a day. Repeat at least five times per week.

Week 2 . Make intervals and change the pace of your walk. For example: three minutes very fast and one of rest. Repeat until the half hour is complete. Repeat 5 times per week.

Week 3. Incorporate slopes or climbs in your walk. One day do the intervals and others the slopes. Increase the time to 40 minutes. Repeat five times a week.

Week 4. Try trying to run. Run two minutes and walk one, or three minutes and walk one, depending on your condition, until completing half an hour. Run three times a week and walk two.

To take into account when doing cardiovascular exercise:

It is important to increase the intensity little by little. But the idea is to hold half an hour at least. The longer you do, the greater cardiovascular endurance you will generate. It is also necessary to be constant and do cardiovascular exercise at least half an hour, 3 times a week.

Strength exercises

At home, and with your own "appliances" you can tone your muscles. Perform this routine twice a week to strengthen and tone all the muscles of the body.

You do not need any special equipment, it takes 25 -30 minutes to perform and helps burn fat as well as develop muscle. It is only necessary to have a couple of chairs at hand. The exercises of the routine condition all the muscles of the body. It contains 14 series composed of 11 different exercises.

Try to do the circuit twice without rest between exercises. If it is not possible to complete both times, you can start with your own rhythm performing fewer repetitions and taking 30 sec rest between repetitions and perform once the circuit. Once you are acquiring strength and condition you can increase the repetitions and not take rest between the series.

Routine

Jumps in scissors, 20 repetitions

Photo: http: // eslamoda. com / 6-homemade-exercises-to-look-buttocks-spectacular

Squat and heel lift, 30 rep.

Photo: http://www.1001consejos.com/6-execicios-para-piernas/

Jumps in scissors again, 20 rep.

Diving plates, 10 rep.

Photo: http://www.todoexpertos.com/categories/deportes/fitness/respuestas/4diawc8m5osjs/help-acerca -of-exercise-routine

Flexion and elevation, 25 rep.

Woman practicing yoga

Photos: http://zonavidasalud.blogspot.cl/2011/12/yoga-reduce-sintomas-de-la-menopausia.html

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Scissor Jumps Again, 20 Rep.

Triceps Lizards, 20 Rep.

Photo: http://www.universobelleza.com/wp-content/uploads/ejercicios-muslos-piernas.jpg

Jumps in scissors again, 20 rep.

Rotation of shoulders, 30 sec.

Photo: http://yogaparaprincipiantesonline.com/posturas-de-yoga -simples-to-reduce-abdomen /

Atomic contraction, 20 sec.

Photo: http://www.1001consejos.com/ exercises-at-home-challenge-for-abdominals /

Rotation hip, 10 for each side

[1 9659002] Photo: http://www.entrenamientos.es/rotacion-de-caderas-acostado-boca-arriba.htm

Swimmer's Leg, 25 sec.

Photo: http://www.buenaforma.org/2012/05/17/si-haces-natacion-practica-pilates/

In addition to helping you lose weight and achieve the figure you always wanted, exercise has benefits in the long term because it helps you prevent diseases and improve your quality of life.

Cover photo: http://uy.emedemujer.com/bienestar/tips-para-empezar-el-dia-temprano-y-con-ejercicio