Weight loss for the lazy: nutrition system, recipes, exercises

You just can’t bring yourself to workout, but you still want to look beautiful and fit? No problem. We will teach you how to combine business with pleasure and overcome your laziness!

Do you want to be slim, but too lazy to exercise? Weight loss exercises for the lazy, short and effective, will come to the rescue. It’s very easy to start training at home - just start combining household chores with short workouts, because you can burn calories not only in the gym! Whether you're watching TV, cooking dinner, or ironing clothes, these are all great opportunities to tone your muscles. This way you will gradually get used to the loads, and, who knows, maybe you’ll get the hang of it and start training at full capacity!

List of healthy habits for weight loss without much effort

Have breakfast with oatmeal or buckwheat porridge. These products contain a huge amount of useful vitamins and microelements. Eating a bowl of porridge for breakfast will give you a boost of energy for the first part of the day. This habit will help reduce blood sugar levels, cholesterol levels, and improve the functioning of the digestive system. There is no need to eat quick breakfasts containing a lot of sugar in the morning. Sweeten the porridge with dried fruits.
Drink water on an empty stomach. This will wake up your stomach and it will be ready for the morning meal. Water will also help fight acidity by diluting gastric juice. A glass of water on an empty stomach will improve your metabolism, which will also help you lose weight.
Cook food without adding oil. By oxidizing, products lose most of their beneficial components, and the amount of carcinogens in them, on the contrary, increases.
Don't put sugar in your tea. It has long been proven that giving up sugar will definitely help you lose weight. Once you give up sugary drinks, your body will reduce its need for sugar.
Don't eat heavy food after six o'clock in the evening. Forget about evening carbohydrates! Insulin is extremely poorly processed at night, so fat deposits will undoubtedly increase after delicious, fatty dinners. Therefore, in the evening, eat only vegetables, as well as various low-calorie foods.
Eat without resorting to strict diets. Only when it senses hunger does the human body activate its protective functions and begin to store fat in reserve. Thus, by starving yourself, you only gain weight. You need to eat often and in small portions. In addition, such a diet will most likely lead you to diseases of the digestive system and deterioration of your overall health.
Walk. Walking will definitely not harm your health and will help you get rid of the hated fat.
Skip the elevator in favor of the stairs.
Eat slowly, chew thoroughly and enjoy life. No need to hurry. This will help you wait until exactly the twentieth minute when your stomach signals that it is full.
Follow the correct daily routine . Get enough sleep, go to bed and eat at about the same time, and so on.

String

Immediately after sleep, you should perform an exercise called “string”. To do this, you need to pull your hands behind your head towards the headboard, and your feet as far down as possible. You need to stretch yourself like a string and stay in this position for about 40-60 seconds. Then return to the reverse position.

The exercise is repeated 3-5 times. All joints will be stretched and ready for active movement.

Water diet for the lazy

The water diet is a gift for people who hate constant hunger, busy schedules and tasteless food, that is, diets. Experiencing all of the above inconveniences, they cannot stay on a diet for a long time and sooner or later they break down, and all the torment remains in vain.

The essence and principle of action, when and what kind of water to drink?

The essence of this diet is the correct consumption of water. It is imperative to drink two full glasses 20 minutes before meals. You should not drink at all during a meal and for two hours after it. Afterwards, you can indulge in tea or coffee. There is no need to snack between main meals.

Before you start following a diet, take care of preparing your body. For several days, drink various teas that promote cleansing, as well as flaxseed oil, which removes toxic substances and toxins from the body.

In order to cleanse the body, flaxseed oil is consumed as follows: two tablespoons in the morning on an empty stomach, immediately followed by 300 grams of clean water. Eating is allowed after 10 minutes. By cleansing in this way, you can lose two extra pounds.

The principle of operation of the water diet is based on solving three main problems that are an obstacle to the rapid elimination of excess weight:

The water you drink before meals partially fills your stomach and reduces hunger, meaning the amount of food you consume also decreases.
Water speeds up metabolism, processes become more active, and fat reserves do not have time to accumulate.
Almost all liquids that have a high calorie content can be successfully replaced with water.

Another obvious advantage of the diet is increased vigor and increased strength and energy, due to which excess calories are burned.

The diet lasts for two to three weeks, and experts do not advise abusing it. However, if you still decide to repeat, remember that the break certainly should not be less than a month. The habit of drinking water before you start eating will benefit you even after you finish the diet.

It is best to start in the summer, when a large amount of fluid consumed comes out along with sweat. In the beginning, you should not drink more than 1.5 liters of water per day.

Take complexes of vitamins and minerals, since large amounts of liquid consumed over a long period of time washes calcium, sodium and other useful elements out of the human body.

Rules:

Drink 2 glasses of water 20 minutes before meals.
Do not drink water during your meal and for two hours after it.
Afterwards you can drink good coffee, green tea without added sugar, in which you can add a slice of lemon. Do not take cakes, cookies, etc. with tea, as this means that you are eating again. Avoid sweets during your diet.

Bodymaster.ru recommends Training Plans:

Have you decided to take a break and watch the latest jokes on YouTube or your favorite movie? This is a great opportunity for a short workout at home! The main thing is to lift your butt off the sofa or not lower it at all. Stand with your back to the sofa and start squatting. Slowly move your pelvis back and smoothly lower yourself until your buttocks touch the sofa. Repeat these “incomplete” squats 20-30 times.

Triceps push-ups

Well, so that you can give yourself a well-deserved “excellent” for completing exercises for the lazy, complete the workout with push-ups. While continuing to watch your favorite TV series, sit in a chair with your palms on the seat on either side of you. Rise up with straight arms, lifting your buttocks off the chair, and now smoothly lower your pelvis along the chair. Bend your elbows to a right angle - let them look straight back. Make sure your body moves parallel to the chair. Complete 2 sets of 15 repetitions and don't forget to praise yourself for working hard.

Exercise for the lazy

Exercises you can do while lying in bed

Making them is very simple and not time-consuming. First, warm up: stretch, inhale and exhale slowly several times.

After completing one exercise, take a break for 30 seconds:

Massage. Rub your palms together until a pleasant warmth appears. Place your hands on your face, then begin to gently massage it, repeat the same with your neck, rub your ears, and finally massage each finger on your hands.
Clench your fists and rotate your feet. Start with your feet: rotate them in different directions, at the same time bend and straighten your fingers. Warm up like this for about half a minute.
Head rotation. You need to do it while sitting. Straighten your legs and lean on your hands hidden behind your back. Slowly lower your chin, pressing it towards your body. Also slowly move your head back, then smoothly tilt it towards the glue shoulder and return it to a straight position. Do the same, but to the right shoulder. Repeat at least 10 times in both directions.
Scissors and a bicycle. Since we are practicing in bed, the knees will be slightly bent, the legs will rise and fall 10 times. Then straighten your legs, lift them and do scissors, also 10 times. Finally, spin the bike for about 2 minutes.
Foot drawings. Lying on your back, draw shapes in the air with your feet. Do the same while lying on both sides. Lie on your stomach and simply wave your legs in the air.
Swing. While sitting on the bed, lower your legs. Rock from side to side, counting to 15 each time.

Sitting on a chair

While sitting, lift your heels off the floor, making an effort to do so. Do about 40 times.
Squeeze and relax your buttocks 40 times.
As you inhale, inflate your stomach, and as you exhale, pull it in as if you want to reach your spine. Count to 6 and relax.
Forcefully clench and open your fists.
Place your hands firmly on the seat and lift your feet above the floor, then try to lift yourself up completely.

What is fitness for the lazy?

Don't have time to go to the gym or don't want to exhaust your body every day? Then lazy fitness can be a good way out of the situation. It has the main advantage - you can practice at home. Also, lazy fitness at home does not require equipment, weights, exercise equipment, etc. In most cases, you can practice on the floor or even lying on the bed. In addition, fitness for the lazy will not put much strain on the heart. To start practicing at home, you need to make sure of the following:

the musculoskeletal system works smoothly (there are no injuries, dislocations, or painful sensations);
the nervous system is in order (all impulses are sent and have a response);
There are no contraindications to training from the cardiovascular system.

Fitness at home will become an integral part of your life. Choose exercises that are not only easy, but also enjoyable. Don't be afraid to experiment, then after a few weeks of lazy fitness you will see positive changes.

Additional funds

Ginger mixed with lemon and honey is an excellent remedy for weight loss. In addition, this mixture strengthens the immune system, so in addition to getting rid of kilograms, you will gain resistance to viral diseases.

One person can consume one teaspoon per day. Give the mixture carefully to small children or people with hypersensitivity, as the mixture is quite spicy. If it is impossible for you to take it in its pure form, the mixture can be stirred in your morning tea.

Cobra

To perform the exercise, you need to lie on your stomach. Then, leaning on your hands, you need to bend your back and throw your head back as much as possible. You need to hold this position for 40-60 seconds, and then just lie on your stomach. The exercise is repeated 3-5 times.

“Cobra” helps to “stir up” the back muscles, relieves stiffness, and increases blood flow to all internal organs.

How to do squats correctly

Correct technique for performing squats:

Place your feet shoulder-width apart. Position your feet so that your toes are slightly turned out to the sides. Press your feet firmly to the floor.
Knees and toes should be pointing in the same direction. Do not bring your knees inward or spread them apart when rising from the lowest position. Your knees should be pointing in the same direction as your feet.
Keep your lower back “boated”, that is, bend it slightly. There is no need to round your back. Try not to lean forward.
When lifting, you should inhale, when squatting, exhale.
There is no need to straighten your legs all the way at the top point. Just before reaching full straightening, immediately begin moving downwards.

You can squat slightly, slightly bending your knees. Or you can sit down completely, all the way.

If you spread your legs wider, it will be easier to squat. If you bring your legs together, it’s more difficult. Choose the option to perform this exercise for yourself.

How to do push-ups

Correct push-up technique:

the body forms a straight line, the pelvis does not go up and down, the lower back does not bend;
the abdominal muscles are tense, but you cannot hold your breath;
there is no need to lift your head up or lower it too much;
palms should be strictly under the shoulders;
palms face forward, stand parallel to each other;
The elbows are directed back, at an angle of 45 degrees, they are not spread out to the sides.

As you inhale, bend your elbows and lower your body parallel to the floor, maintaining a straight line of your body. Push-ups are performed with full amplitude, that is, the body drops as low as possible. Elbows should form a right angle.

Since this is an exercise for the lazy, you can make the exercise a little easier: you can place your hands wider relative to each other, then it will be easier to do push-ups. If you want to give more load, your hands should be placed closer to each other.

Bike

Lying on your back, raise your legs and bend your knees. Imitate the movements that are performed while riding a bicycle. Each person chooses the frequency himself.

The exercise is performed for a minute. Then there is a break, and then the exercise is repeated. Three minutes is enough to recharge your energy for the whole day. And also tone your leg muscles.