How to prepare for the summer in 12 weeks and not die: coach Mikhail Prygunov advises
Miscellaneous / / April 02, 2023
All you need is a mat and a couple of good habits.
We tell you how to improve your figure, even if you don’t have enough time to go to the gym, and eating sweets is your favorite way to get rid of stress (which, of course, is a lot).
Why 12 weeks is the perfect time
Wanting to bring the body back to normal, we often harm the body. Constant diets, unbearable physical activity and unrealistic timing of "super weight loss marathons" - all this can lead to unpleasant consequences. For example, to anorexia, bulimia, hormonal changes and many others. And even with a too active start, there is a high probability of losing motivation and giving up everything without going halfway.
To get the result and stay healthy, you need to introduce healthy sports habits into your daily life gradually - and 12 weeks is enough for this. This is the best time to complete the following tasks:
1. Avoid hard limits. They do not lead to long-term results. It is very important to allow yourself to live in a comfortable mode and not to test the body for strength every time. The psychological state is directly related to our hormonal system, and therefore to being overweight. Therefore, less stress for yourself and your body!
2. Start moving more.Sedentary lifestyle is the enemy of a toned body. Therefore, instead of taking a taxi, choose walking if possible, and when working in the office, do not forget about a 5-minute light exercise. Try to walk at least 10,000 steps a day.
3. Adjust nutrition. Remember the phrase: “You are what you eat!” Without a balanced diet, it is impossible to lose weight and keep the body in good shape. Physical activity is, of course, good. But junk food can destroy all the results of training.
Add more greens and vegetables to your daily diet: they have a beneficial effect on metabolism and the general condition of the body. It can be any kind of cabbage, cucumbers, tomatoes, radishes, bell peppers, carrots. For heat treatment, zucchini, zucchini and eggplant are suitable. Avoid starchy vegetables like potatoes and sweet potatoes. And be sure to eat avocados: it contains healthy vegetable fats.
As for sweet and starchy foods, it is not necessary to completely abandon them, but you still have to minimize the amount.
4. Drink more water. The required amount for each person is calculated individually: the norm is 30 ml per 1 kilogram of weight. And an important rule: drink water You need to gradually, in small sips during the day.
5. Get quality sleep. Sleep is the best way to recover from physical exertion, so make sure to give it at least 8 hours a day. In addition, sleep disturbance can lead to metabolic problems, and consequently, to obesity.
What to do at the preliminary stage
Special training is not required, our recommendations are suitable for everyone - including those who have never played sports. But it is worth paying attention to a couple of points:
- Weigh and take measurements, write down all the data in a notepad. Of course, the numbers on the scales are not important. Much more important is whether we like our reflection in the mirror. And in order to see progress after 12 weeks and compare the results “before / after”, you should weigh yourself and take body measurements - chest, arms, waist, hips and legs.
- Start believing in yourself. Without faith in yourself, losing weight will be difficult. Even if now the weight is twice the desired, there is every chance of success. No one but yourself can help you with this. The longer you put off the process of losing weight, the more complexes and negative states you accumulate in yourself. You just need to start, and for this to believe that you can do everything. Believing in yourself is the key to success!
What you need to work on the body
Nothing supernatural - items that are always at hand for most modern people, and a little more free time.
- 10-30 minutes a day for exercise. You can perform them at any time - in the morning, afternoon and even in the evening after work. home workout will not deprive you of your last strength and will not complicate the process of falling asleep.
- Clothing for home workouts - the usual shorts and t-shirts will be enough. The main thing is that you are comfortable.
- Exercise mat.
- Glass of water.
- A smartphone to install applications, which we will discuss below.
And, of course, a good mood.
How to get your body in order in 12 weeks
We will gradually introduce sports habits without drastic changes in your daily life. One week is one useful recommendation. It is this pace that will allow you to stay in mode and not break loose.
Week 1
We introduce the first two simple habits: after waking up, drink a glass of water at room temperature, and also perform a light 10-minute exercise. There is no need to wake up early for this. Remember what you do in the first minutes of the morning? View messages on your phone read the news Or are you still in bed?
Now we replace all these things with one more useful thing - charging. Just 10 minutes a day after day, and you will develop a habit. The good news is that we are keeping the food as usual for now. Remember: no stress.
The following exercises are perfect for charging, which do not require special physical training.
Side steps with arms out to the sides
First, we take a step to the side with one foot and spread our arms. Next, legs together and arms forward. Now step to the side with the other leg, and do not forget to spread your arms. Again, legs together and hands forward. So several times.
Stretching exercises for the thigh muscles
First we do a side lunge. Starting position - legs wider than shoulders. We sit on one leg, the other remains straight. We lean on the whole foot, do not tear off the heel, take the pelvis back, keep our back straight. We feel how the muscles of the thighs are stretched on the inner surface. IN static We are about 10-20 seconds and repeat the exercise on the other leg.
Now stretch the front of the thigh. We take the ankle with our hand and try to pull the heel to the buttock. Keep your knees together. The body is straight. Hold the position for 10-20 seconds for each leg.
Exercise for the back from the position on all fours
Starting position - standing on all fours. We place the hands under the shoulders, and the knees under the hip joint. We stretch the straight arm forward, and the opposite leg back. We raise the arm and leg to the parallel with the floor, hold for a second and lower again to the starting position.
We change sides, continue to do the exercise with alternating arms and legs. We perform 20 repetitions in dynamics. Important: during the exercise we do not arch our back, but try to keep it straight.
Walking back and forth with outstretched arms
Take a step forward with one foot, then put the second. Next, we step back once with the other foot, again attach the second. Always keep your arms straight and extended forward.
Alternate straight leg abduction and forward lean
From a standing position (legs together), we begin to lean forward with a straight back. At the same time, we take one leg back - straight, without bending at the knee. The torso and leg should be extended in one horizontal line. Then we return to the starting position and repeat the exercise with the other leg. We perform 20 repetitions in dynamics. Keep your back straight, do not slouch.
Breathing exercises
On the inhale we raise our hands and stretch the whole body up, on the exhale we lower our hands and relax. We inhale as deeply as possible.
Week 2
We introduce another habit - track activity throughout the day. To help - a built-in pedometer in a smartphone or a fitness bracelet.
In addition, we install an application on your smartphone that will help you count calories. For example, FatSecret, lifesum, YAZIO. They are free and easy to use.
You need to record everything that you ate during the day. And the application, based on your data (weight, gender, age), will calculate the optimal calorie intake and tell you if there is a bust or shortage. In addition, it will be easier to follow a balanced diet with it: the program will tell you how much more BJU you need to get back to normal.
Week 3
To the already familiar to us morning exercises add a 20 minute home workout. You can perform it at any free time: immediately after charging, during breaks during the day or in the evening after work. I advise you to start with a low intensity. But it is important to follow the basic rule: we do it daily!
Sometimes you can afford to rest, but it should not exceed 1-2 days a week.
We start with a warm-up, then there is the main part of the workout (20 minutes), and at the end a hitch is performed. The entire workout is presented in the format of time intervals for convenience: each exercise starts from the next minute, most of which is allotted for repetitions, and the rest - for cardio.
In total, it turns out 5 circles of 4 exercises in each. No additional equipment other than a mat is required.
Week 4
It's time to rethink your attitude to sweets. We turn on awareness and try to understand that sugar and sweets do not help us achieve our goal, but, on the contrary, are addictive. Try to go without your favorite desserts for a few days. At first, the body will persistently demand them, but after a while you will notice that the desire goes away.
For starters, you can also try to find a replacement for sweets. For example, instead of sugar, use a sweetener - sucralose or stevia, they are the most harmless. Fruits and dried fruits (dates, dried apricots) are also suitable.
But it is important to understand that there are no sugary foods that do not interfere with weight loss. Any of these are calories. Therefore, even seemingly harmless fruits should be consumed in reasonable quantities.
Week 5–12
Now we need to consolidate everything that we know and can do. Therefore, we keep the rhythm, we are in the mode and try to enjoy the process.
You can complicate your workouts as much as possible: do more reps, use additional weights, or perform more difficult exercises. In the video below you will find some interesting options.
How to evaluate your result
It is not necessary to weigh yourself every day and measure body volumes: our body can lose weight unevenly. And when once again you do not see the desired number, mood obviously spoiled.
In order not to lose motivation, it is advisable to take measurements once every two weeks. You can focus on the indicator of the normal rate of weight loss - 500-700 grams per week. That is, in 12 weeks it is quite possible to lose 6 kg or more.
But even after that you should not relax, otherwise the excess weight will quickly return. Vacation, of course, is a good motivator, but staying in shape all year round means enjoying your reflection in the mirror for 365 days. Yes, this will require a change in lifestyle forever, but the main thing here is health! And without physical activity and proper nutrition, it is very difficult to maintain it.
“The road will be mastered by the walking one,” so do not stop and do not give up. Discipline, faith in yourself and respect for your health are the key points that will lead you to success!
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