Self-confidence is a key factor in achieving success in various businesses and activities. One that affects a person’s self confidence is the appearance. The first assessment of a person will be seen from the appearance.
Body as the main factor affecting the appearance must always be maintained and preserved health. Many people are not confident with their body condition, always feel something is missing, particularly those associated with weight. Which was contained to slim, thin to fat.
What if your body is too skinny and wants more of and looks fresh? As with obesity, too thin is also not good for the health and appearance. To fix this, you also have to apply the right exercise program and balanced diet. Here are simple tips that can be a guide;

Sports Program

Focus on sports to muscle strength, rather than physical exercise to burn fat. If during this exercise is a cardio exercise conducted for 1 hour and 5 times a week, the possibility of calories burned for more than the calories consumed through diet. We recommend that the duration and frequency of this exercise is reduced. You still can maintain health by doing it.

To remember that during the first of 12 weeks of cardio exercise, muscles will not immediately increase. But it will be stronger because the muscles will contract more efficiently. After the first 3 months, continue the exercise by adding variations and increase the number of stretching exercises. Muscles will gradually increase the protein content experience, so more is formed.

Choose the exercise without weight but working on muscle groups. This is one simple way to build muscle mass. You can choose exercises like squats, dead lifts, bench presses, Barbell rows, pull ups and bar dips.

If using a load, choose a heavy load with low repetitions. Take time to rest about 3 minutes before moving to the next set.

Do exercise 2-3 times per part of the body and be sure to do physical exercise with duration less than one hour. Short but its intensity increased.

Divide your exercise. Because of thin, you usually have a high metabolic rate, then you need to increase the intensity, but reduce the frequency. The following distribution patterns can be your guide:

• first day: Chest, shoulders, and triceps
• second day: break
• the third day: back and biceps
• fourth day: rest
• Fifth day: legs and abdomen
• sixth day: rest
• Seventh day: recess

Diets Program

to gain weight, you must consume more calories than you burn the body, so multiply your consumption. Eat like you’ve never done before, but be sure to avoid junk food like donuts and chips and candy. Nutritional experts recommend you to consume 300-500 extra calories a day. You can do this by adding a little food, and more often consume snacks. Choose foods high in calories and add more complex carbohydrates such as grains and soybeans, especially if you also add a sports activity.

Begin eating 6 times a day (eat every 3 hours). This was declared effective way of increasing weight.

Add your intake of protein and subtract intake of simple carbohydrates. The body will use protein to build new muscles.

Having a slender body is a dream of almost all women. Although it is not easy to do but many women willing to starve and exercise for hours. A good diet is not the way to fast food but also setting based on age and activity. Here are some very effective tips that can make for a healthier diet:
1. Avoid thinking all or not at all. Fasting is not the best way to lose weight. Eat enough calories and manage wisely.
2. Cut the fruit as you like in small pieces to replace unhealthy snacks.
3. Avoid eating snacks out of the jar, you will not realize how much has been entered into your mouth. Put in a plate or simply take a handful.
4. If you include people who like bread, choose a wholegrain.
5. Avoid foods that contain fat, more than 10 percent. Read the nutrition information labels on the boxes of food.
6. Record the foods you eat for 2 weeks. Believe you will be surprised!
7. Butter has saturated fat content. Avoid or replace it with a low-fat.
8. Bring water bottle with you wherever you go. That way you will not be dehydrated and also less likely to choose a fizzy drink or too much sugar.
9. Try detoxification, to remove toxins in your body
10. Snack good for you for lunch or prevent excessive night.
11. Find a friend or partner for a diet together. This will make you both motivate each other biases.
12. Find out your destructive habits of diet programs. If you liked snacking on the bread to the gym, change your route!
13. Drink lots of mineral water
14. Vegetables low in calories but do not cook too long because the nutrients can be changed.
15. If you are accustomed to eating to much on the week end. Keep snacks low in fat and calories are stored either in the closet!
16. Always choose the smallest portion of an existing restaurant menu
17. Purchase a juicer and start create your own creative juices. Do not forget to try vegetable juice. Rich in vitamins and less fructose.
18. Do not think that the salad is always safe to eat. They usually also combined with mayonnaise and cheese.
19. Brush your teeth when cravings arise. Food taste bad after you brush your teeth.
20. Want to eat chocolate? Choose low-fat chocolate!
21. Meal increases while PMS? Opponent with Almond nut consumption. They give a lot of protein and also reduces sweet food cravings.
22. Choose foods that are boiled, gravy, the team, or burned before you choose a fried.
23. Choose a diet of celery as a loyal friend from now on.
24. Notice how thin she ordered. Find out and make their secret, your secret.
25. Use chopsticks to slow your eating.
26. Avoid snacking while you’re bored, replace with the things you want to do but no time!
27. Do not think that you’ll start a diet after a period of stress. Believe me this time will always be there! Instead prepare yourself to deal with these times and stay focused on your diet.
28. 3 hours is a favorite snack time. The best option to increase energy include bananas, beans, and low fat yogurt.
29. Try to choose quality over quantity.
30. Add chili or chili spices to enhance your body’s metabolism.
31. Add ice into your drink. Because your body requires energy to match the drink to body temperature. Which in turn will burn your fat!
32. Prepare all your own food rather than fast food. Will be easier for you to control your intake of sugar and calories used.
33. To overcome hunger when cooking, start by eating a big plate of salad!
34. When reading an article about a suitable diet with you. Scissors and paste in your fridge!
35. Get enough sleep! Prolonged fatigue will cause you to reach high-calorie foods.
36. Soy milk is a better alternative to consume low-fat milk!
37. Reduce your salt!
38. Put pictures on the refrigerator to motivate you!
39. Go Green! Choose a green vegetable or green tea that will contribute to your health!
40. Choose a diet if you are forced to drink soda.
41. For maximum fat burning and you are required to eating beans!
42. Very easy to make appointments at a restaurant or cafe, however, choose a place that will not make you have to eat! Such as sports or crafts!
43. Choose the stairs instead of elevators or escalators.
44. Calculate your budget for food or snacks. You can allocate these funds for other purposes.
45. Bananas are the best foods before you start exercising. Banana filled with potassium which will help with muscle and water levels in your body.
46. Do not do anything else while you’re eating. If you eat while reading or while watching, you will immediately associate these two activities. You will soon be eating as soon as the TV turned on.
47. Make sure you get enough sun. Vitamin D will help you get more calcium that will further accelerate the process of metabolism.
48. Try Herbal Tea in turn and choose your favorite. Trust is the best investment for your health.
49. Bite  your food slowly!
50. Drink a glass of water with lemon juice to help increase your metabolism! (Cr)
Source: weddingku