Body Modelling Program

There is no better way of reduceing body weight then by attacking it from two directions: diet and exercise.

Exercise is important because it consumes surplus calories and activates the metabolism. This program helps you burn fat, raise your perseverance level,strengthen and grow all your muscles. The program is efficient if the structure of the exercises are built so that your body is very well oxygenated while exercising, because soliciting your body, circulation and muscles leads to higher energy consumption.

Providing an optimal level of oxygen to whole body leads to burning fat. This way, your whole body will get in shape. Health experts demonstrate the benefits of regular exercise in promoting and maintaining good health and in aiding weight loss during dieting.Regular physical exercise is vital throughout life to help maintain good health and to confer the ability to remain active, even in old age. During dieting, exercise uses up a greater proportion of the calories that are consumed so that the body has to turn to its fat stores to provide energy. Fat is naturally deposited and stored in muscle, particularly if muscles are not being properly used. Exercise prevents and reverses this process, increasing the bulk of muscle and using the fat stores as fuel.

We recommend effecting the described aerobic program 3 - 4 times a week. Exercise duration: 70 minutes, together with the diet program described.

The exercise program consists of 4 parts:

( see exercise in the chapter Aerobic Training )

Part I: warm up - 10 minutes

Part II: lower body aerobic exercises: 30 minutes

Part III: stretching and strengthening of muscle groups: 22 min.

1. legs and buttocks
2. chest and torso
3. abdominal muscles

Part IV: stretching and relaxing -8 minutes

Exercising outdoors is very important. If the exercises take place in the gym, they must be done with the window open or the gym must be very well aired prior to exercising.

Part I: during the warm up, the blood flow is intensified, the heart rate grows and the muscles are stretched a little, preparing the body for the next exercises.

Part II: aerobics is divided into four identical exercise structures; by repeating them you get in shape and improve your effort toleration step by step. If at the beginning you can't do the whole program, reduce the intensity, by giving up exercising the arms, until you catch your breath, after which you can continue with the stretching and relaxing from the end of the tape.

Part III: the stretching and strenghtening exercise consists of exercise structures for:

1. ligaments and buttock muscles
2. chest and torso
3. abdominal muscles

Correcting and improving muscle strength helps dissolve the fat bags, get you in shape from head to toes, and provides a good mood. If you get tired and your muscles hurt, take a short brake and continue only when you feel up to it.

Part IV: relaxing and stretching is very important because it's necessary that the pulse gets back to the original parameters gradually. This part improves muscle elasticity and helps you relax, lowering the risk of injury.

If aerobics program seems for you too hard,we offer you an alternative which you can adapt at your possibilities,making the program easyer through a smaller number of repetitions and reduceing the time of working out.

The second alternative -45 minutes in total

Part I: warming up-10 min.

Part II: aerobic exercises for the inferior train-25 min.

Part III : stretching and cooling down or relaxation-10 min.

The third alternative-36 minutes in total

Part I :warming up-10 min.

Part II: stretching and fortifying-18 min.

Part III: stretching and relaxation-8 min.

The fourth alternative-36 min. in total

Part I : warming up-10 min.

Part II : aerobic for the inferior train;stretching and fortifying the muscles-18 min.

Part III : stretching and relaxation-8 min.

Checking the puls is reccomended if you are doing body effort. Through this, you discover with what intensity you're training and helps you to be carefull with the effort, with the condition of knowing the normal value of your puls before the effort.

The measuring of the puls it's made through the palpation of the radial artery with the 3 middle fingers or of the carotid artery. If you found the good place,count for 6 seconds and multipli with 10.

In this way you obtain the value of your puls per minute.

Table with the value of the puls for beginners and advanced on categories of age(t/m=thrabing per minute):

In repose, for beginners,the initial value of the puls will be of 60-70 and for the advanced between 70-80 thrabings per minute.

If you decided to lose a considerable weight, you should consult your doctor. The diet ( see diets in the chapter Daily Routine Program ) needs to be lack in fats and rich in carbohydrates. These provides the body with energy and supplyes the body with ballast substances,but also with vitamins and mineral substances. It's indicated not to outrun the necessary calories, existing the danger of feeding you incompletely. At a drastic cut of food, your body actuates like a flame, which saves and uses food more and more. The consequences of the diet: you'll become thiner, but exists the risk of fattening again, because the body can't adjust too quickly.

The diet after the birth it's made only at the doctor recomandations, if he agrees with this intensiv program of losing weight, and it needs to be made in such way that at a normal health you won't risk anything. The muscles of the belly and of the pelvis should reformed.

If you have gained considerable weight during pregnancy and now you're breast-feeding, your body needs a surplus of energy and time to recover. During breast-feeding your baby helps you lose weight, because your body is burning lots of calories to produce milk. It's important not to reduce the quantity of ingested calories. If you are close to the ideal weight, ingest 2000 calories per day or even 1750, without reduceing this number.You must learn to eat healthy. Drink at least 575 ml of low milk(or 275 ml of low fat milk and 125 g of cow cheese)every day, because your body needs calcium.Eat food that contains iron (cereals,corn flakes,beans and low fat meat).You also need vitamin A, which is found in lettuce and carrots. Together with the milk and fruits, these sum up to 250 calories, which add to the main and secondary meals for a total of 2000 calories. If you've been using the feeding bottle from the beginning, start the diet with 1500 calories per day.

Impact diets and starvation don't help because you don't learn to eat responsibly and after the diet you get back to the old habits, making the same mistakes.The excess weight will return just as fast as you lost it. The diet must be taken so that you gradually lose weight. The most important thing is to change your eating habits so that you can maintain your silhouette, because you want long term achievements, don't you?

Here is how you should do it:

1.Check the chart, with the weight considering age and height, and find the ideal weight you want to reach.Find out how many kilograms you must lose.Don't follow the chart too strictly, as it is more like a guide,so that you don't get frustrated, at the end of the "road", because you haven't been able to lose those last kilograms you had in mind. It's recommended that you follow the weight losing program within the limits of your own wellbeing, without risking and illness.Every kilogram that you lose will be a motivation to continue, getting closer this way, step by step, to your goal. Be proud of your results and remember that losing weight is not only an aesthetic problem, but also a step towards, eating healthy, moving easier, following the aerobic program.

2.The diet is based on a energo-calorical alimentation of 1000 calories per day.If you wish to lose between 7 and 19 kilograms, you need to ingest another 250 calories per day, through snacks between meals from the provided recipes.You will have to get a calorie chart, which will guide you in building your diet and also a kitchen balance to weigh your food.

3.If you want to take a1000 calorie diet, the breakfast, snacks and dinner shouldn't exceed 850 calories per day, the other 150 calories being provided by milk and fruits.The goal is not to exceed the 1000 calories per day, which should be divided into 5 meals, making you feel more satiated than 3 meals per day. Eat with conscience, enjoy your food, eat slowly and chew well, because the sensation of saturation comes only after approximately 20 minutes.

4.Don't prepare the vegetables using oil or fat.This way you can eat any quantity of the following vegetables, without boiling them: lettuce, cucumbers, cabbages, carrots, green beans, spinach, etc.

5.Fruits served between meals every day: an apple, an orange and a mid-sized pear.

6.Adding to the provided recipes, you need to consume 275 ml of low fat milk or 125 g of low fat cow cheese every day.

7.Drinks: you can drink coffee or black tea without sugar.We recommend fruit tea, water, lemonade and any liquids that don't contain calories as much as possible.Construct a varied eating plan, so that the alimentation be complete, including your favorite food, so that you don't later have the feeling that you lost something, making it easier to follow the rules of the diet.

8.Don't eat before exercising.Try to eat at least 2 hours before the exercise program. If you wish to eat after exercising, you must first have a glass of water or any low calorie drink.

This is the way to maintaining your ideal weight after reaching it. Increase the surplus calories every week so that your weight stabilizes.You can do this in various ways:

• -At the end of the week, eat more than usual
• -Increase the food quantity every day

Don't forget that the habit of eating a lot brought the surplus weight.If you don't give up this habit you will gain fat again.Try to eat your favorite foods during the diet; this way, you'll no longer have a weight problem.

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