How to lose weight in the past month: operating instructions
Educational Program Health / / December 19, 2019
5 iron rules of the next 30 days
drink water
Drink 1.5-2 liters per day of water, in addition to tea, coffee, fruit compotes and drinking yoghurt. Begin each morning with a clean glass of water. Take a bottle of water to work and put next to each other, not to forget to drink. Just a few days it will go into a habit. But remember that you can drink at least an hour after eating.
Eat right
Delete from your diet sweets, bread, fast food, fatty, fried foods. All this should be replaced by fruit, baked dishes and vitamin salads. If no sweet will be quite sad, allowed to eat a piece of dark chocolate. And yes, go to the store just satiated. On an empty stomach, you risk tempted by food, which is contrary to the principles of proper nutrition.
Follow mode
Breakfast, lunch and a light dinner should fall at the same time. Between the main meals, insert a bite: protein bars, Dried fruit, homemade yogurt, dietetic bread, low-fat cheese, fruit and vegetables. So the body is not to panic and try to stock up on fat for future use.
Proper weight loss - a kilogram a week. That is 4 kg per month. Yes, you will lose weight slowly, but will type soon. And it's a big plus.
Head
If you do not exercise in specialized clubs, try to walk every night and a day to perform certain exercises at home program. Do not linger in the workplace. Every 20-30 minutes, get up and walk around the office. When you move, the body comes to life, get rid of excess inventory, and is enriched with oxygen.
Measure your settings and forget about the fact that you lose weight
Give yourself installation that you have switched to a healthy lifestyle that will help you become more perfect. Enjoy the process and maintain a positive attitude. Be photographed, weigh and measure the main parameters of the body before the start of the course, to assess the results of your efforts.
Fitness program
You can do the exercises every other day, so the body has time to recover. Training is suitable for both women and men.
First, do a warm-up: light jogging on the spot, torso to the right and left, squat (10-15 times) and arbitrary Mahi hands.
Then go to the main workout. At first, each exercise is done in 2-3 sets of 10-20 repetitions. Pause between sets no more than two minutes. Gradually increasing the load.
Download weekly block program →
pumping unit press
1. Classic torso ups
Starting position - lying on his back. Hands secure behind the head or chest. Elbows apart. Legs slightly bend at the knees at an angle of 45-60 degrees and lift off the floor.
Now begin to lift his head. Drag the chin to the chest. Reach the maximum possible for you to point and return to starting position. If it becomes difficult to slide over to the couch and let down on it legs. Well, or just bend your legs at an angle of 90 degrees.
2. Side strap
Lie on one side, lean on his elbow. Then, lift the body so as to obtain a completely straight line without sagging and bulging parts. In this case, you should not feel pain, just pressure. Do the exercise you need on each hand in turn.
When strap for the first time, it is recommended to start with short workouts - no longer than 30 seconds. Time should be increased gradually.
3. curling
Lie on the floor, bend your knees. Slowly lift your body and begin to twist to one side, then the other. Try to touch the opposite elbow knees.
At the lowest point does not go completely back. Hold two inches from the floor. So you keep the tension in the muscles and the efficiency of their work through. Be sure to keep your hands behind your head.
4. toy boat
Lying on his stomach, lift the chest and stretched his legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and for five deep breaths stores the received position. Return the arms behind the back, grab the ankles and try a little swing back and forth.
Pumping unit buttocks and hips
1. pelvis ups
Lie on your back, bend your knees and put his hands along the body, palms down. On exhalation lift hips up to the maximum point (usually produces a strong muscle tension). At this point the need to fix a few seconds. Your back should remain at the same straight line. On the inhale slowly return to starting position.
2. Mahi feet back
Get on your knees and place your forearms on the floor. The back is smooth, slightly caved in the back, look forward. Next, inhale and move one leg back, fixing it at the top for a few seconds. On the exhale, return to starting position.
3. bringing hip
Lie on your right side, lean your right hand on the floor, the left put on the waist or on the floor. Right leg straight, left bent at an angle of 90 degrees. Toe of the right foot pull over and lift up to the highest possible point. Then return the leg to its original position.
Exercise should be done on both feet.
4. squats
Stand with your feet shoulder width apart, arms extended forward. Slowly begin to squat. Lower the buttocks as if after you have a chair on which to sit, that is, to the point where hips They are parallel to the floor. Now slowly climb, controlling every movement.
Block lift arm muscles
1. Push-ups on one leg
Get on your knees. Please stop lying, placing his hands under the upper part of the chest. The distance between the hands should be slightly greater shoulder width. From the lowest point of the body begins to climb, leaning on hands and knees, but keep your foot on the weight and pull it up. Press and buttocks are strained. If it is difficult, you can do push-ups on the legs bent at the knees.
2. Rock climber
Make the bar. The body should be a kind of a straight line, the press and the buttocks are strained. Bend the right leg at the knee and pull up to her chest. Rest against the floor with the toe, and then return the foot to its original position. Repeat the same with the other leg.
stretching block
This unit can be changed by adding a variety of exercises for him stretching before and after a workout.
1. Butterfly
Sit on the floor, bend your knees and push one foot to the other. Knees outward and put his hands on them. Gently pressing on them, push your knees to the floor, trying to make full contact across the outer surface of the legs. Hold for 10-15 seconds and relieve pressure.
2. Pharaoh
Sit on the mat, pull your right leg and bend your left knee and throw by the right. Then rotate the torso to the left and place your elbow right hand to left knee. Hold this position a few seconds.
3. Cat
Get on all fours, stoop struggling. Keep the posture adopted by 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
4. Riding on the back
Lying on his back, legs bent, try to get your chin to the knees, and knees - up to his chin. In this swinging, legs wrapped around his hands. So stretch all parts of the spine.
Exercise is recommended to be done every day. It is advisable as many times as you age.
All exercises are done consciously. Try to feel how tense the muscles and work. Do not hurry. If you are tired, allow yourself a 5-minute break, walk around the room, took a sip of clean water and continue training.
After school take a deep breath and let it out, soak a few minutes motionless, restore breathing. Smile and praise yourself. Today you have become even more beautiful!
Also, try this exercise:
Menu for a month
To lose weight in the past month, it is necessary feed fractional, balanced and use quality products. In no case do not fast, but do not overeat.
To do this, concentrate on the taste of food, its aroma, consistency. Eat slowly and thoughtfully, without the distraction of TV, computer or a book. Thus you shall be filled with a smaller amount of food.
Overeating - it's kind of jamming the stress and anguish of bright emotions. Try as diverse as possible to spend free time. Meet with friends, think about your favorite hobby. After a day, try to relax, take a bath, to release thoughts and concentrate on loved ones.
Layfhaker offers eight options for each meal. Combine them as you want. But remember a few rules:
- Salt is better excluded from the diet or reduce the volume of its consumption. Salt retains water, and thus prevents the body eliminate toxins.
- Shops sauces high in calories and contain many artificial additives and seasoning can stimulate appetite. Therefore it is better to cook for themselves and saucesand seasoning.
- As for drinks, in addition to pure water, give preference to green tea, vegetable and fruit juices. Limit your intake of coffee drinks (latte, cappuccino, etc.), the purchase of juice and tea with sugar.
- Remember that alcohol - this is a high-calorie drink, appetizing. Permissible to drink half a glass of good wine once a week.
Breakfast
- Rolled oats and some dried fruit, low-fat milk and fruit.
- Vegetable salad with olive oil. Hot sandwich of wholemeal bread.
- Kasha oatmeal raisin with spoon.
- Boiled buckwheat with a tablespoon of vegetable oil.
- Scrambled eggs, tomato big sandwich with cheese and black bread.
- Low fat cottage cheese, mixed with parsley, radish and greens.
- Buckwheat with boiled chicken, lettuce.
- Low fat cottage cheese, mixed in a blender with a banana.
The first snack
- Fruit or crackers with cheese.
- Low-fat cottage cheese, fresh or frozen berries.
- One cup of yogurt (1% fat) and two grain bread.
- One apple, low fat cottage cheese.
- Fruit or crackers with cheese.
- Low-fat cheese and dietetic bread.
- One boiled egg and a glass of vegetable juice.
- Mozzarella, ripe tomatoes with basil.
Dinner
- Soup with chicken and vegetables. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.
- Broccoli, baked cod. Fresh lettuce.
- Boiled, stewed or baked chicken breast without the skin with boiled rice. Light vegetable salad.
- Veal with potatoes steamed. Tomato and cheese.
- Stewed or boiled veal. Salad with green onions, tomatoes and olives, drizzled with lemon juice.
- Vegetarian soup with bread lomtom second-rate. Vegetable salad, dressed with olive oil.
- Lean fish, grilled and boiled potato. Salad greens, seasoned with lemon juice
- Braised liver with a side dish of buckwheat. Vegetable mix.
second snack
- One glass yogurt (2.5% fat) and two grain bread.
- Oatmeal cookies, green tea.
- Natural yoghurt (1.5% fat) diet bread.
- Low-fat cottage cheese with honey.
- Low-calorie yogurt, some oatmeal cookies.
- Boiled egg, tomato.
- Yogurt with black bread.
- A glass of drinking yoghurt.
Dinner
- Roasted bell peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and a bit of greenery.
- Fish fillets garnished with vegetables. Natural yoghurt.
- Grilled or stewed low-fat fish. Salad greens, seasoned with lemon juice.
- Salmon with a side dish of rice. Sliced tomatoes.
- Omelette of two proteins with low-fat milk, tomato and spring onion.
- Casserole with cheese, lean beef and vegetables. Sandwich bread second grade and pink salmon.
- Stewed fish. Salad greens, seasoned with lemon juice.
- Stewed or baked veal. Fresh salad.
Strictly adhering to the menu and doing physical exercise, you can lose 2-4 kg. Tune, now a healthy lifestyle, a more relaxed attitude to stressful situations - your credo. Love yourself and be healthy!