Forget about strict diets and exhausting workouts. Our body is a very flexible System that quickly responds to even the slightest change in the usual life. So losing a few pounds is not difficult.
5 iron rules for the next 30 days
- You drink 1.5–2 litres of water, apart from tea, coffee, juice and drinking yogurt. Start every morning with a glass of pure water. You take on the work for a bottle of water and put it beside him, to drink in order not to forget. Literally in some days it becomes a habit. But remember, that you drink not less than an hour after eating.
- You swipe from your diet sweets, bread, fast Food, fatty, fried foods. Everything is better replace fruits, baked dishes and Vitamin salads. If without sweetness is quite gloomy, allowed to eat a piece of dark chocolate. And Yes, go to the store only. On an empty stomach, you risk to be seduced to eat, which is contrary to the principles of a good diet.
- Breakfast, lunch and light dinner must at the same time. In between meals, put Snacks: Protein bars, dried fruit, homemade yogurt, diet bread, low-fat cheese, fruit and vegetables. So the body is not in a panic and try to stock up on fat for the future.
The right losing weight is kg per week. That is to say 4 kg per month. Yes, you will lose weight slowly, but soon. And this is a big Plus.
- Move. If you do not train in special clubs, try to go every evening for a walk and on the day of a specific home exercise program. Do not linger in the workplace. Every 20-30 minutes, get up and go to the office. If you move, the body comes alive, gets rid of the excess holdings and is enriched with oxygen.
- You forget the fact that you are losing weight. Treat yourself to the Installation that you to draw attention to a healthy lifestyle, which help you feel total to make. Enjoy the process and keep a positive attitude. Photograph, weigh and measure basic parameters of the body prior to the start of the course, the results of your efforts.
The exercises can through the day to recover the body of time. The Training is suitable for women and for men.
First you do a Training: easy running on the spot, an inclination of the upper body to the right and to the left, sit-UPS (10-15 times) and arbitrary Mahi hands.
Then proceed to the main Training. In the first time each exercise in 2-3 sets of 10-20 repetitions. Rest between sets not more than two minutes. Gradually increases the load.
Block Levelling Press
1. Classic climbs of the hull
Starting position — lying on the back. Hands fasten behind the head or on the chest. You spread your elbows to the sides. Legs slightly bend the knee at an angle of 45-60 degrees and lift them above the ground.
Now you begin to lift the head. Pull the chin to the chest. You go up to the maximum possible points for you and go back to the starting position. If it is difficult back together on the Couch and on his legs. Well, or just bend the legs in a 90 degree angle.
2. Side-To-Side Ironing
You lay on your side, support yourself on the elbows. Then lift the body, so that an absolutely straight line without sagging and curved parts. You should not feel the pain, only the voltage. The exercise must alternately on each Hand.
When the Ironing is performed for the first time, seconds recommended, start with a short training not more than 30. The time should be increased gradually.
You lay down on the floor, slightly bend the knees. Slowly lift the Cabinet and start twisting first in one direction then in the other. Try to make the elbow touch the opposite knee.
In the bottom point do not lie on the back. You hold two inches from the ground. So you keep the tension in the muscles and efficient. Keep the hands behind the head.
4. Sailing boat
Lying on the belly, lift the chest and elongate the legs as high as you can. The hands in this period are located along the body. Then, drag the hands to the front and within five deep breaths and hold the Position. Bring the hands behind the back, grasp the ankles, and you try, a little rocking back and forth.
Block leveling buttocks and thighs
1. Increases in the basin
You lay on your back, bend your knees and place your hands beside the body, palms down. On the exhale, lift the hips up to the maximum possible number of points (in General, there is strong muscle tension). At this point, engage for a few seconds. Your back must be straight. On the inhale slowly return to the starting position.
2. Mahi feet back
Stand on the knees and forearms on the floor. Back smooth, easy to bend in the lower back, look forward. Continue to breathe in and out deeply and you bring back a leg, fix it at the highest point for a few seconds. On the exhale return to the starting position.
3. Adduction of the hip
You lay on your right side, resting the right Hand on the floor, place the left hand on the hip or on the floor. Right leg straight, left bent at a 90 degree angle. The sock of the right leg to tighten and lift up to the maximum possible points. Then bring the leg to its original Position.
The exercise must on both legs.
Stand with your feet shoulder-width apart, arms stretched forward. Slowly you begin to squat. The buttocks, so, as if behind you is a chair that can be set is lower, so on the level, when the thighs are parallel to the floor. Now slowly rise, and every movement is controlling.
Block Braces Hand Muscles
1. Pushups on one leg
Stand on the knees. Take Patty Michener, by the hands under the upper part of the chest. The distance between the palms should be slightly greater than the width of the shoulders. From the bottom point, begin to lift the body, leaning on hands and knees, but keep your feet on the weight and you drag it to the top. Press and buttocks muscles tense. If it is difficult to pushups on the knees legs bent.
You make the Latte. The body must tense is a kind of straight line, the abdominal muscles and the buttocks. Bend the right leg at the knee and pull it to the chest. The Rest of the toe into the ground, then back on foot to the starting position. Repeat the same with the other leg.
This unit allows you to change by a variety of exercises for stretching before and after Training.
Sit on the floor, bend the knees and push with one foot to the other. Spread apart the knees and place the palm of your hand. Gently press down on it, your knee to the ground, tried to do a complete contact over the entire surface of the feet. Hold for 10-15 seconds and release the pressure.
Sit on the Mat, draw the right leg and the left bend in the knees and throw them at the right. Then twist your torso to the left, and the Rest with the elbow of the right Hand on the knee of the left leg. Hold this Position for a few seconds.
Imagine yourself on all fours, rags fight. Keep the obtained pose for 15 seconds. Then you turn your back and look up. Hold this Position for 15 seconds.
4. Riding on the back
Lie on your back and bend, try to get hold of, with the chin over the knee and knee to the chin. They swing arms to the legs with the hands. All areas of the spine are stretched.
Exercise is recommended to do every day. It is desirable, as often as you years of age.
All of the exercises cause you to be aware of. Try to feel how tense and work the muscles. You take your time. If you are tired, take a break of 5 minutes, to walk around the room, a SIP of clean water, and continue your Training.
After participating in deep breathing in and out, a couple of minutes to lie motionless, the breath. Smile and praise. Today, you have to be even more beautiful!
Menu for a month
To lose weight in a month, you need to eat fractional, balanced and to consume high quality products. In no case did not starve, but also not eating too much.
To do this, you focus on the taste of the food, its taste, consistency. You eat slowly and thoughtfully, without the distraction of TV, Computer or a book. So over-saturated you will eat less.
Overeating is, in part, longing to Stress and jam to the bright emotions. Try as varied as possible gestallten. You meet with friends, think about your favorite Hobby. After a day of work, try to relax, take a bath, to rid thoughts and focus on the family.
Lifehacker offers eight options for each meal. Combine them arbitrarily. But do you remember a few rules:
- To eliminate the salt from the food or decrease the amount of consumption. Salt water retention, what is the meaning of, interferes with the body to remove toxins.
- Shop sauces have a high calorie content and contain many artificial additives and spices are able to bring your appetite. Therefore, it is better to boil and spices.
- Drinks, except pure water, prefer green tea, vegetable and fruit juices. Limit intake of coffee specialities (Latte, Cappuccino, and so on), purchased fruit juices and tea with sugar.
- Remember that alcohol is a high calorie drink, stimulating appetite. Allowed the ground to drink a glass of good wine once a week.
- Oatmeal and a little dried fruit, low-fat milk and fruit.
- Vegetable salad with olive oil. Warm Sandwich out of whole grain bread.
- Porridge made of oatmeal raisins with a spoon.
- Boiled buckwheat with a tablespoon of vegetable oil.
- Scrambled eggs, a large tomato, a Sandwich with cheese and black bread.
- Low-fat cottage cheese, mixed with parsley, radishes and herbs.
- Buckwheat with boiled chicken, lettuce.
- Low-fat cottage cheese, mixed in a blender with a banana.
The first bite
- Fruit or crackers with sheep cheese.
- Low-fat Quark, fresh or frozen berries.
- A glass of buttermilk (1% fat) cereals and two loaf-pan.
- An Apple, low-fat cottage cheese.
- Fruit or crackers with sheep cheese.
- Low-fat cheese, and diet bread.
- A boiled egg and a glass of vegetable juice.
- Mozzarella, ripe tomatoes with Basil.
- Soup of chicken and vegetables. The cut-up tomatoes, cucumbers, peppers, onions, and salad with olive oil.
- Broccoli baked with cod. A fresh leaf of lettuce.
- Boiled, braised or baked chicken breast without the skin with boiled rice. Just the salad out of the vegetables.
- Veal with potatoes, stewed. Salad of tomatoes and feta cheese.
- Steamed or boiled veal. Salad of spring onions, tomatoes and olives, lemon juice, and watered.
- Vegetarian soup with a piece of bread. Vegetable salad, seasoned with olive oil.
- Lean fish, grilled, boiled, and potato. Salad greens with lemon juice
- Braised liver with a side dish of buckwheat. Vegetables-cut.
Second, between meal
- A glass of yogurt (2.5% fat) cereals and two loaf-pan.
- Oatmeal cookies, green tea.
- Of Natural Yoghurt (1.5% Fat), Diet Bread.
- Low-fat cottage cheese with honey.
- Low-calorie yogurt, a couple of oatmeal cookies.
- Boiled egg, tomato.
- Kefir with black bread.
- Drink a glass of yogurt.
- Baked peppers stuffed with brown rice and minced meat from beef. Cherry tomatoes with cream cheese and a little green.
- Fish fillets with a garnish from vegetables. Of natural yoghurt.
- Grilled or braised lean fish. Salad greens, seasoned with lemon juice.
- Salmon with a side dish from the rice. Cutting the tomato.
- Scrambled eggs from two egg whites with low-fat milk, tomato and chives.
- Casserole with cheese, lean calf meat and vegetables. Sandwich bread from the second-class, and salmon.
- The Fish Stew. Salad greens, seasoned with lemon juice.
- Braised or baked veal. Salad from fresh cabbage.
Strict adherence to this menu and do physical exercises, you can lose 2-4 kg. Tune in what is now a healthy, more relaxed dealing with stressful situations — your Credo. Love yourself and stay healthy!