Dukan Diet - Physical Activity

Dr Dukan refers to physical activity calling it "second army general who leads the war against weight." We all know the benefits of physical activity. Dr Dukan resumes them in association with regime as follows:

• Physical activity helps you lose weight faster
• Physical activity regime will be less frustrating.

Meaning that if you have to drink that glass of wine in the evening (not until consolidation period), you can do this if you go down twenty extra minutes that day.

Activities generates physical pleasure: the secretion of endorphins in the nervous system

Physical activity not only allows you to be weak / poor but also to have well-defined muscles (that you will look better!)

Physical activity helps you quickly overcome stagnation periods

If the doctor should choose one that physical activity to follow, what would it be? I already know the answer: walking. The doctor explains his choice as follows:

• Walking is the most natural human activity that practices so early civilization is the simplest.

• Walking is the least strenuous activity so we can make the longest.

• Walking is an activity that uses the largest number of muscles in the human body and therefore consumes as many calories as playing sports.

It is difficult to imagine how complex is this task that seems so natural. Why consume so many calories walking is that it uses the largest muscle groups of the body like: cvadriceps, buttocks, abdominals (which shrinks every time you take a step), and many others.

Thus, it may surprise you, but walking consume as many calories as tennis and other sports.

Walking is one activity that can be practiced without risk of obese people.

Due to the above reasons and many others, Dr. Dukan introduced walking as one of its essential guidelines to be followed during the regime.

How should we walk?

Period Attack: As you already read in this period, have to walk at least 20 minutes per day.

Cruise Period: 30 minutes per day. If your weight stagnant for a week, then you have to walk 60 minutes a day for 4 days until you start to lose weight again.

Consolidation Period: 25 minutes per day.

Stabilization period: 20 minutes per day.

How should we walk?

Imagine that you have to get to work in the morning but on the way to work you have to go to the post office to send a letter. Exactly, no faster, no slower, doctor recommends going.

Also, be advised doctoral especially after you go dining. Walking immediately after a meal help you lose 30% of calories in addition to walking however.

That does not mean you cannot practice and other sports at this time. Thousand examples I really like but I practiced yoga and cycling is pretty intense. You can, in short, do any sport as long as you respect the rules described above walking.

Dr has 4 exercises in the book that can be added to walking. These are not mandatory as walking, but are useful exercise if you want to tone your body parts

Exercise # 1: The first is his favorite exercise that you practice too. It called "Swiss knife" because it is so effective. And I agree with him because it is used in all kinds of aerobic exercise classes and you will see results fairly quickly. This exercise can be done in bed twice a day: morning and evening, as follows:

Take 2 pillows and place them on top of each other. The idea is to make an inclined plane that you just sit back. So buttocks to be on the ground (or bed) and the rest of the back, starting at the bottom near the buttocks and rest up, be supported on pillows.

After you sit, bend your knees - so the feet on the ground (or bed) but your knees bent and feet under knees squeezing hands exactly as shown below. Only the lady behind the image is not supported, what you will be using pillows and back dance is as inclined as it is in the middle of exercise. Behind you at first will be inclined only with the two pillows.

Ok, after you have placed in this position without using your hands, so just using abdominal muscles, raise your work up vertically - like the lady in the picture, only a little higher as dance. Then, let your back again slowly until you reach the pillows but not completely sit on them.

Do these lifts without using arms, so just using abdominal muscles 15 times. After that, make the move only with arms (so less emphasis on abdominal muscles) 15 times.

Evening make the same movements, with arms 15 times, 15 times with the abdominal muscles. So in total on the first day will be made ​​60 repetitions.

Continue the same every day, but each one adding extra rehearsal. So the second day will be held 16 * 4 = 64. Stamped. Until you reach 100 repetitions per day, and tell me if you have abdominal muscles and the arms!

If you want to add something to thighs with this exercise, take an aerobics ball (that is an easy one) and put it between your legs at the knees and tighten it down as hard as you can while you exercise.       

Exercise # 2. For Thighs

The doctor said that this exercise is what helps the most calories loss because has to do with the largest muscle group in the body: cvadriceps. Consists of the following:

Sit in the front or side of a mirror if possible as you watch to see if stands erect in it. Remove legs slightly (about the distance between the thighs so not much) and secure your side with both hands to a table or other stable object (high chair) as shown. In it you can see the lady sitting on exercise tips but Dr is done normally stand on feet (can add tips but that later). So stand on your feet and holding a stable object, bend your slow, as shown until after lift buttocks touching your heel back to the point where you started. The doctor said that this exercise is hard (and he's right - wait until the next day to see how it hurts) so it should from day to make the 15 repetitions. Start from where you can on the first day and add 1 repetition per day until you reach 30 repetitions per day.

Exercise # 3. For buttocks

This exercise is great for buttocks but also arms. The doctor recommends it every morning after waking up and every night before bed. He is in bed.

OK so sit back on the bed. Should not have any cushion, nothing below you but simply on the horizontal plane of the bed. Then bend your legs and raise them to be in a triangle 90 degrees and arms straight at your sides. Just like in this picture.

With one hand on arm strength but mainly strength of the abdominal muscles and buttocks, lift your buttocks a few inches off the ground and bring your knees slightly toward the front in this way:

Once you have reached this position, let your buttocks to fall back on the bed. You will notice a small effect when trampoline that will touch the bed jumps up a little. Use this effect trampoline to get back a position and so on in a continuous motion and fast but maintain elements accurately positions. You can do this in the morning started 30 times, 30 times tonight and still increasing this number to 10 repetitions until you get to 50 with 50 meaning 100 total repetition days!

Exercise # 4. For arms

Ok, take a bottle of water and half a liter (water course in it :) or Halter same weight. Keep outstretched hand towards earth over the body as in image # 1 below. Then bring your hands toward your shoulders, touching shoulders with weight