How to get your body in order
Step 1. Maintain a diet
Either way, people are now eating the wrong foods. Either these products are stale, or they contain a lot of fat. Unfortunately, this is the diet most people have. Nowadays, many different nasty things are added to all products, which clog the receptors and carry unnecessary extra calories and subsequently fat. Some products should be completely abandoned in order to achieve the desired result.
“You should definitely give up baked goods and sugar in any of its derivatives. Sugar is an unnatural product, says fitness trainer and nutritionist Maxim Makarenkov; nature did not invent it and did not mean that a person should consume sugar, since it is already contained in products. Because we eat foods with additives, our taste buds are unable to appreciate the real taste of natural foods. Let me explain: if you give up sugar for at least a month and then eat regular white rice, it will seem sweet to you.” In general, eat natural foods and avoid chemicals.
How much should you eat?
If you want to lose weight, then the volume of your portion should leave behind a slight feeling of hunger. It is better to eat more often, but in smaller quantities, because you need to get the body to speed up metabolism - the movement of cells throughout the body. When people suddenly switch to a diet, this leads to hormonal imbalance, because everything in our body depends on hormones. Therefore, their background and restructuring should be smooth.
“A sharp jump in changing your diet and eating rhythm is a big stress for the body. As a result, a person may simply go off the diet or develop health problems,” notes the nutritionist. “Don’t forget to follow the basic rule of healthy eating: breakfast is the main meal that provides the body with energy for the whole day.”
How much should you drink?
It is enough for a person to drink two liters of liquid per day in any form: water, juices, soups, compotes, etc. But you can drink more, and preferably pure water. The reason is simple - water, entering our body, speeds up metabolism, removing waste and toxins. The formula is this: the more we drink, the more we go to the toilet, the faster we lose weight.
What should you eat?
If you want to get in shape, then first of all you should eat the simplest foods: vegetables and fruits in small quantities, as well as cereals. Protein is very important to keep your body in shape. It can be obtained from seafood, eggs, nuts and dairy products, as well as meat. Make a choice in favor of beef or chicken, and not necessarily just breast. But it is better to avoid pork, as this meat contains a lot of fat.
“What does our body need first of all? These are protein, glucose and water,” explains Maxim. “Glucose gives the body an influx of energy, protein serves as a building material for cell growth, and water is water, without it there is no life.”
Step 2. Maintain a daily routine
A routine is always important because it makes it easier to achieve results. “By following a daily routine, it is more comfortable to achieve the desired result,” comments the trainer and nutritionist. “This is a kind of maneuver to deceive your body, because it’s easier for it to rest, eat, and it knows when it will do all this.”
We can say that the body lives separately from the brain. Therefore, it is important to follow the course of his actions and analyze how he responds to stress, rest and sleep. Listen to yourself.
Step 3. Losing excess weight
When we play sports, run and think “that our belly is about to burn,” know that, unfortunately, this is not the case. First of all, you burn the fat that is in the muscles.
“When we go to bed, we undergo metabolic processes, and if the body does not have enough fat, then it takes it from problem areas: from the stomach for men, and from the buttocks, abdomen and thighs for girls,” explains Maxim. “It turns out that Our body copes with excess deposits on its own. So it’s advisable not to overeat at night and go to bed a little hungry.”
Step 4: Exercise
A person who has not previously played sports should switch to an active lifestyle and start going to the gym, doing athletics, boxing or other sports. To begin with, three times a week for one hour is enough, but for the best effect, two hours of training is recommended, taking into account cardio loads, which will help you burn subcutaneous fat, i.e. the same belly for men and hips for girls.
“Of course, you can exercise at home,” adds the coach, “but you will only achieve the desired effect in the gym. People often deceive themselves into thinking that they can work out hard at home, but in reality it turns out that it is very difficult to get off the couch and start doing exercises. The gym is disciplined in this regard, after all, it is intended to work on yourself and ultimately get yourself into a healthy, beautiful shape.”
An effective set of exercises
Now a number of practical tips from the trainer on how to correctly distribute a set of exercises. When a person comes to the gym for the first time or after a long pause, in any case, his ligaments will atrophy somewhere, his muscles will stagnate, since they did not work properly. He needs to start by working out the whole body at once, but in small quantities so as not to injure the body.
A set of exercises should always start with the legs, gradually moving to a smaller group, developing the back, chest, shoulders and arms in turn, and don’t forget about the abs. This rule is due to the fact that it is easier for the heart to deliver blood from a larger group to a smaller one. It is important to correctly distribute the load not only on the muscles, but also on the heart. Monitor your breathing and your sensations.
Set of exercises
1. Squats. Follow the technique of performing this exercise: your knees should not go beyond your feet, your back should be straight.
2. Free weight squats.
3. Leg press in the machine.
4. Afterwards you can go to your back. In this case, vertical rows behind the head are well suited for beginners, which will mainly develop the muscle group of the back.
5. Horizontal thrust. Again, this is done in a machine. In this way we work on the spinal columns and strengthen the entire muscular frame.
6. After this we can move to the chest and do a standard bench press. It is good for men. Girls can do a bench press with dumbbells.
7. Then you can move on to the shoulders. Bench presses and overhead raises of dumbbells are perfect.
8. It is worth finishing the complex with exercises for the arms, focusing on the biceps and triceps.
Good for the week
- Don't forget about lymphatic drainage massage
- We make a course of miraculous masks
| 1 ampoule of cyanocobalamin |
| 1 ampoule of thiamine chloride |
| 1 ampoule of aloe extract |
| 1 egg |
| 1 tbsp honey |
| 1 tbsp sour cream |
| 1 tbsp cottage cheese 9% |
- Mix all components thoroughly. The finished mask can be stored in the refrigerator in a dark glass container for no longer than three days.
- Before use, apply in an inconspicuous place for 15 minutes to prevent allergies. Rinse off and wait a few hours to see if any irritation or redness occurs. Do not use if you are allergic to any ingredient.
- Apply to the face, neck and décolleté, as well as to hands under cellophane gloves in one or two layers. Leave for 30 minutes. Course 7-10 days
This mask will rejuvenate your face no worse than a salon procedure.
- Do a myofascial facial massage
- Refresh your hair color if you dye your hair at home.
What not to do
- Under no circumstances should you chase the readings of the scales.
- You cannot combine sports and alcohol. If a person has been involved in sports for a long time and drinks alcohol, then he will not achieve any special results.
- Place taboos on baked goods, sugar and cigarettes. Eating these foods puts a lot of stress on the heart.
Proper nutrition and cardio exercise, as well as giving up sugar, flour and bad habits - that's all you need for good physical shape. It is worth going through this fire and water to understand how your own body works. Listen to him. Don’t rush forward and think that after training everything will appear at once. Getting in shape is a slow and painstaking process, so be patient.
Relaxation of the body
You can put yourself in order by getting rid of stress, which affects the condition of our skin and the body as a whole. It is very important to find time for relaxation every day. Yoga is an excellent stress reliever, not to mention the benefits of exercise: a set of yoga exercises for the face, a set of yoga exercises for a bright orgasm, or a set of yoga exercises for pregnant women.
To practice yoga at home, you will need comfortable and loose clothing, scented candles and a mat. After class, we recommend drinking a cup of green tea. Antioxidants will not hurt you, and the tea drinking ritual will allow you to remain in a state of relaxation much longer.
We wish you to spend two weeks with benefits for your health and appearance!
"Can't be! There is absolutely nothing left until the most important event, and I am not ready yet: my figure is not the same, my hair and nails are in a deplorable state! What should I do?" This often happens to women when there is little time left before a vacation, a friend’s wedding, or the New Year, for example, 30 days. Agree, a little. To get yourself in order, you need to do so much. I once had this problem. 30 days, that is 4 weeks, 720 hours, 43200 seconds and a lot of ways to renew yourself. If you think about it, not so little if you approach the matter wisely. Let's get started!
Plan to get fit in 30 days
There is no need to even discuss that for a woman this is a force majeure situation. A limited amount of time, a huge number of tasks, the mission truly seems impossible. In order to cope with success, I made a plan for myself, from which I should under no circumstances deviate.
How much weight can I lose before the new year?
There are only two weeks left until the New Year. This may upset someone, it may make someone happy, but you won’t have time to lose more than two kilograms. If you lose more than a kilogram in a week, then it’s a sure sign that muscles are burning along with fat. During a hunger strike, the body will turn on emergency mode, the metabolism will slow down, which means fat burning will slow down. But a person wants, first of all, to remove his sides and become beautiful, and not just lose a couple of kilograms. To do this, we must minimize muscle loss and lose weight only from fat.
