Review your daily routine
Find a window to exercise. These days, you don't have to spend crazy amounts of money on a gym membership (although let's be honest, there are plenty of offers and programs available to just about anyone). You can also exercise at home using minimal sports equipment. Focus on your own feelings and body needs, do not ignore the desire to exercise in the morning or evening hours. The main thing is to completely immerse yourself in the activity, turning off all notifications and warning your loved ones that in the near future you need to stay with yourself. But some are motivated by exercising with the whole family, because this way you will definitely not miss an important workout or run.
sports suit
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.
Decide on your favorite sport
Some people are crazy about jogging and can do it even every day, while others benefit from two visits to the pool a week. At home, you can do yoga, strength exercises with weights, and do fitness work with your own weight. If you cannot make a choice on your own, you can consult a specialist - a doctor or a professional trainer.
sneakers
Let's shine on the day of the event
- We do face and body peeling
- We pamper our hair with home lamination. Apply your favorite hair mask and prepare a mixture for lamination: dissolve 1 tablespoon of edible gelatin in five tablespoons of warm water and mix in equal proportions with your usual hair conditioner. Apply to hair under film for 40 minutes. Rinse with warm water and dry your hair with a moderately warm hairdryer, gently pulling it out with a brush.
- While we are doing the lamination, apply a mask or serum to the face, lie down and relax for 20-30 minutes. In this position, the active components penetrate the skin better and act more effectively.
- Styling your hair
- We do a manicure. If you have time, you can do paraffin therapy at home. After it, your hands look much younger.
- Applying festive makeup
Let's shine at the holiday!
Don't be shy to ask for help
You will make it much more difficult for yourself if you are left alone with your goal. Do not hesitate to ask for help and participation from loved ones. And playing sports with the whole family promotes unity and team spirit. Friends will help you stay motivated and remind you that you are on the right path. Training with a personal trainer is also effective, since a specialist will select an individual sports program for you, advise on nutrition and regulate your exercise so that you do not get injured.
dumbbells
Diet for quick weight loss
- going on a diet:
Day one: six hard-boiled eggs, without salt Day two: two packs of low-fat cottage cheese Day three: seven hundred grams of boiled chicken fillet without skin Day four: two hundred grams of boiled rice without salt Day five: six medium-sized boiled potatoes Day six: kilogram apples Weight loss from three to six kilograms. Try not to go hungry the day before the event to avoid loss
energy. — Let's go for a massage, body wraps, and a sauna. The remaining points remain unchanged.
In general, an excellent article with a list of the most effective and common diets on our website called - Types of diets. Here you can choose a diet based on your preference and beneficial qualities.
Express diet
If there are no more than two to three days before an important event, then you will have to use an express diet:
During the day, only buckwheat porridge, steamed with boiling water, is consumed. Volume of porridge
is not limited. You can add one liter of low-fat kefir to the porridge or several
sweet fruits. We rely on shapewear and the right outfit. To look your best during an important event, try to follow the following tips:
depending on how many days are left before it: - you need to get a good night’s sleep so that you don’t look tired and have dark circles under your eyes; — your skin needs moisture, so drink at least two liters of water. especially if
are on a diet; - Take vitamins without fail.
Watch your diet
Sports and nutrition are inextricably linked. You are what you eat. But you shouldn’t suddenly give up your eating habits, because this can cause the body to give an unexpected reaction. It is best to gradually remove flour and sugar from your diet, introduce other habits - drink more water a day, give up meat, introduce an intuitive eating style.
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Completely change your eating habits
Whatever one may say, 70% of the result in losing weight depends on nutrition.
And you can train every day for hours, but if you eat fast food at the same time, you won’t get the desired result. The diet must include vegetables and fruits, cereals, meat, fish, and eggs. There should be 3-4 meals a day. Yes, yes, not 5–6, to speed up metabolism. And no more than 4, but full until you feel full. To avoid breakdowns, we recommend replacing sweets with dried fruits, and baking with wheat flour with similar baking with rice, buckwheat, and oatmeal.
Train your body with awareness
For the result to be worth it, you need to understand: any changes require acceptance on your part. It's not enough to just write down your dreams and goals on paper - you also need to think about them carefully. It is important that your desires do not diverge from the capabilities of the body and do not lead you to an exhausted state and powerlessness. You should start by accepting everything you have, and only then objectively assess your shortcomings and transform yourself.
for water
We sleep and lose weight. Fairy tale? In no case!
If your body doesn’t get enough sleep, it will “require” you to consume more food to produce energy, which leads to excess weight. Therefore, sleep is an important step on the path to an ideal figure. In order for you to get enough sleep and fill your body with energy, you need to: - sleep in complete darkness; - do not drink a lot before bed, as frequent awakening “to need” will reduce the quality of sleep; — put away tablets, phones and other devices that distract from a good sleep.
As you can see, having a slim figure is not only beautiful and useful, but also not so difficult .
Additional recommendations
Drink a drink in the morning on an empty stomach : lemon, fresh turmeric, ginger and water, pour hot or cold water over everything.
Exclude from your diet : dairy products and animal proteins (during detox it is necessary to change the acidity of the body, which is highly oxidized from animal proteins), as well as alcohol.
There are seasonal products - they contain more vitamins.
Activate the liver : drink warm water - it improves blood circulation and, accordingly, the functioning of organs.
Play sports - do forty minutes of exercise every day.
Do self-massage .
Take relaxing baths.
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