Even the best weight loss exercises will be useless if you don’t start eating right. That’s right – does not mean little, eat small portions of 200 grams several times a day. Train your body to eat small meals. If you need to lose weight quickly, then first prepare your body for stress, do not exhaust yourself, select a set of exercises for quick weight loss and do some kind of sport along the way – tennis, roller skating or ice skating, or just walk. Exercise at least 2 hours after eating and a couple of hours before bed. To make training as effective and safe as possible, follow these recommendations:

1. Eat Before Your Workout:
For 1.5-2 hours – complex carbohydrates + protein (buckwheat + chicken)
30-60 minutes – fruit

2. Drink water before, during and after your workout
Drinking enough clean drinking water helps maintain physical endurance during strenuous exercise.

3. Do a 5-minute warm-up
Warm muscles become more flexible, which makes it much easier to cope with the load. Also, warming up will insure you from injuries and sprains.

4. Stretch After Your Workout
Stretching after a workout will help reduce muscle pain, help you recover faster and relieve muscle spasm.

5. Alternate loads
The body has the ability to adapt to stress, so the muscles must be constantly “surprise”. Add variety to your training program – change the exercises, the number of repetitions or sets.