Exercising at home

Exercise

Perform physical exercise at home every day to practice more physical activity to help us burn calories. Walking is the most common activity, economic, simple and saludable.Pero is not alone: ​​we work in the garden, cycling, climbing stairs, walking the dog or cleaning the house. If we have free time, we can perform an activity involving a greater expenditure of calories (cycling, walking, running, dancing, steps, etc.) for our body to burn stored fat easily.
Fitness activities
Here are some varied activities offered by most of the gyms:

• Martial Arts : martial arts like taekwondo, tai-chi or karate, help us keep fit and relieve stress, you can practice against imaginary opponents or against the mirror
• Aquafitness , is to practice various aerobic exercises in the water in the water movements are more controlled and the joints suffer less, allowing the practice to those who have suffered a previous injury
• Fitball : this sport is especially recommended for people with back problems and / or neck, is conducting exercises with the help of a ball
• Core board , similar to the classic step , the exercises are performed on an unstable platform, thus enhancing the body's overall agility as opposed to traditional exercises that work the muscles

Simple exercises to do at home

If the gym is not to our liking, at home can be simple exercises for 20-30 minutes a day. Pause of about two minutes to breathe / expire between the different exercises and between sets.

Exercise

Work hips Body lying on the ground, arm extended and head resting, do not arch your back. Raise right leg to hip height, resulting in muscle contraction. Perform sets and reps with both legs.

Exercise

Leg Stretches
Left leg. With the right leg bent at 90 degrees and the foot resting on the left leg, push the upper floor with his back against the floor.

Bike run the tape
If we have enough space for these items, we can burn the calories that otherwise our body stores when we're sitting watching TV.

Drink frequently

Despite the demonstrated importance of properly hydrated, it is very easy to gain weight without realizing drinking soda or alcohol when we are thirsty instead of water and health drinks. The ideal water to quench thirst, soft drinks and alcohol add calories and contain few vitamins and few minerales.Lo ideal is to drink between meals and during meals.
They are rich in water the freshly squeezed fruit juice, gazpacho, soups and cold soups. The fruit usually contains large amounts of water, especially watermelon and cantaloupe.

Hydrated in summer
In summer it is very easy to become dehydrated or suffer the consequences of heat: dizziness, fatigue, loss of concentration, hot flashes, headaches, swelling, heaviness in the legs ... So you have to drink double and even triple fluids to avoid dehydration, maintain beautiful skin and even get a tan more attractive and durable.
Sports and Hydration
Exercise training without proper hydration increases the chance of injury because the muscles and tendons need to be lubricated to function properly. Increasing fluid intake can compensate for the mineral salts that your body loses heat and avoid the typical dryness of the skin.
Sparkling water

Very fat carbonated beverages, since it contains large amounts of sugar and other chemical additives. In some countries, banned in schools as one of the causes of childhood obesity.

However, only sparkling water is added carbonic acid (but not calories). Make sure what you take is just carbonated water with no added sugars.

The sparkling water has many other qualities thanks to carbonic acid as this substance stimulates the secretion of gastric juices thereby facilitating digestion, which is very beneficial for people with slow digestion.

Five meals a day

Nutritionists recommend distributing intake in five meals a day . Any healthy diet should be distributed throughout the day by three major meals (breakfast, lunch and dinner) and two light (mid-morning and afternoon).
Keep in mind that what fat is to eat but what we eat. In addition, the most important is the total daily calories we take, whether spread over four, five or more meals. However, it is advisable to do so in five meals.

This is mainly due to the factors:

1. moderately eating every 3 to 4 hours maintain active metabolism, thus increasing the total body energy expenditure at the end of the day
2. when there is a snack between meals hunger avoid eating more at the next meal

Nutrients
The food we eat provides the body with energy (calories) through three basic nutrients: carbohydrates, fats and proteins. The amount of energy we need every day is marked by various factors such as age, sex, height or physical exercise. For example, a middle-aged woman who makes little daily physical activity you need to provide your body with about 2000 calories divided as follows:

• About 300 grams of carbohydrates (60% of nutrients)
• about 50 grams of fat (30% of nutrients)
• about 50 grams of protein (10% of nutrients)

Each and every one of these nutrients are needed as they perform different functions in our body, carbohydrates are essential for brain and m úsculos work properly, the fats are carriers of essential fatty acids and vitamins A , D, E and K, and finally, proteins used to build our body (skin, bones, muscles, ...) and to repair what is decaying.
What to eat mid-morning and mid afternoon
Satisfy the hungry mid-morning and mid afternoon with food too much heat can ruin all the efforts made so far. Here is a list of snack foods:

• The fresh fruit is as always the best option, fruits provide water, vitamins and natural antioxidants and the list is very long: banana, apple, pear, orange, peach, strawberry, melon, grapes, ...
• juices prepared natural and low in calories is not necessary to use ripe fruit sugars where or if they come prepared
• if you like fresh vegetables do not think twice: a carrot, some chopped tomatoes, cucumber, salad and prepared in a bag or some celery
• yogurt and low fat yoghurts, whether regulars or new soy; to be fat-free or 0% fat are low in calories and also provide calcium
• the granola bars for weight control are ideal for taking in the afternoon, take away the hungry and very few calories (usually between 50 and 75 kcal per unit)

Join the snack provided with water, green tea, coffee, milk or a milkshake descremeda for weight control.