The New Year holidays have passed, Olivier with tangerines have been eaten up, and the reflection in the mirror is no longer pleasing. Or happy, but there is some understatement. It is no secret that one of the components of a successful life is self-love. And you must admit that it is much more pleasant to love a beautiful, talented, harmoniously developed person. A healthy mind in a healthy body, everything should be fine in a person, and further on in the text.
Sport is not only a road rushing to the gym through the winds in the Siberian frost, exhausting body movements of various directions and a red, disheveled and out of breath creature in the mirror after. This is a good mood, pleasant fatigue in the muscles and a strong toned body as a bonus. Judging by the entries in the diaries, sibmums actively decided to return the lost beauty not only with diets, but also with sports.
Due to biological characteristics, one of the most problematic parts of the body in women is the stomach. If 99% of women do not care what the girth of their biceps is, then everyone wants to have a toned tummy. Let's talk about a beautiful tummy.
To begin with, it is important to identify some points, without which a flat stomach will remain an unattainable dream.
First and most important, an absolute axiom, so to speak: everyone has muscles. Remember? I have a slim and toned body, it’s a pity that this is not visible under fat) In fact, this is not a joke, but an absolute truth. Everyone has muscles, another question is what size they are and what condition they are in. By exercising, we make the muscles wake up, start growing and getting stronger. But training is the first component in the body-building process. Many, probably, faced with the fact that pumping the press three times a day for a week, two or a month, they do not see the result. The stomach does not go anywhere, the barrels hang, and there is still no spark in the eyes. And all because the exercises are aimed at strengthening the muscles. They don't burn fat.
That is, by pumping the press for many years in a row, you will not remove a single millimeter from your waist, and swinging your legs to the side, up or from the “Warrior sneaking after a guinea pig” position, you will not reduce the volume of the hips by a single gram. Such is the body of a person that he gains weight unevenly, but refuses to lose weight in the same way. The only way to see the treasured cubes at the waist is to lose weight. Fully. Whole body. The fat layer will decrease and release the muscles pumped up by exercises.
Thus, the second important component in building a beautiful body is proper nutrition. The key word is "correct", which means no "Japanese", "Chinese" and other foreigners. Proper nutrition is a separate topic for conversation. For now, the main thing to understand is the main and only principle of losing weight: spend more than you consume. All.
Another important point. Exercises that target one muscle group are called isolation exercises. As an addition to general workouts to finish off a recalcitrant problem area, so to speak, they fit perfectly. But it is much faster and more effective to act on the whole body as a whole. For this, there are so-called basic multi-joint exercises that involve a maximum of muscle groups. Any program is built on the basis of this base in one variation or another.
Don't believe? And remember what group classes are taught in fitness centers. Legs-press, arms-press, interval training, ... And not a single “Abs by itself” class.
However, I repeat, as an addition to the base, isolating exercises are necessary and important, and they are usually done after the main program.
Next moment. The abdominal muscles are rounded. Shaking them and observing the principles of proper nutrition, the stomach will not become flat and retracted. It will become stiff, elastic and taut, but slightly slightly protruding. Well, the human anatomy is the same, there’s nothing to be done)) and, by the way, you can’t narrow the waist either (I’m talking about the waist that is not hidden by fat pads. So, with proper nutrition and training, fat from the waist, of course, will go away). Rather, on the contrary. The oblique muscles are quite large, therefore, starting to grow, they cover the waist, thereby expanding it. Slightly) Visually concealing wide hips. What do you think will happen to the waist of a girl who does all kinds of oblique bends, trying to make her (waist, that is) thin? That's it.
And the last note: the muscles quickly adapt, so the set of exercises needs to be changed periodically.
Let's summarize:
- you need to download the press, but in addition to basic exercises
- exercises on the press will not give the desired relief, if you do not combine the load with proper nutrition
- periodically change the set of exercises
- the most important rule for any kind of activity - the right technique
And now that, in fact, for which the post was written: exercises for the press. I usually do 2 exercises in a row for 20-30 reps followed by a 30 second rest in the Cobra position. Two or three approaches.
1. Lifting straight legs (or bent at the knees) hanging on the horizontal bar (or in the simulator with an emphasis on the elbows)
2. We pull the elbows to the knees, as if twisting the stomach into a "mat"
3. Raise the right leg to the right angle, then the left. We lower in the reverse order - this will be one repetition
4. Palms in a boat. We look in front of us, we rise low, without pinching the neck
5. Raising the body, touch the right-left bone alternately with straight hands (right-left - one repetition)
6. Plank. The whole body is one line, the stomach does not hang, the butt does not stick out. You can stand as in the first picture for as long as you can. If it's easy, then as on the second. First right hand-left foot, then vice versa
7. From the straight bar, pull the right knee to the right elbow, return it back, repeat with the left half
8. Side bar. You can also use the first option, you can - the second or third (2 and 3 - pay attention to the supporting hand)
Surely you know such people who, with ardent enthusiasm and momentary excitement, began to play sports many times: they ran around the house, swam in the pool, pumped the press, enrolled in fitness clubs and dance schools, but then quickly cooled down and gave up physical ventures, and without looking forward to seeing results. Perhaps you are one of those people? Who knows?! Have you ever wondered why this happens?
Loads were unbearable for you?
When you wake up one morning, you suddenly decide to go in for sports by all means and are ready to jump out of bed and embark on physical adventures.
The reasons that prompted you can be completely different: sharply swaying health, creaking in the joints, fullness of the body, flabby muscles, and so on.
A sudden leap from a place, entering the open doors of a sport, catching up on lost time can be harmful to your health. Before you start exercising, it is best to consult a doctor and a fitness instructor. But if you are unbearable, the opinions of experts in this field do not interest you, and you decide to rely on your own experience, then classes from zero or after a long break should be started with a minimum load on the body, gradually increasing it. Sharpness in actions can lead to disastrous results, but they are of no use to you.
Have you started to increase your body weight and volume?
You started exercising to lose weight, but after starting training, you suddenly began to gain weight and increase in volume. Do not despair! You don't get fat! It's just that muscle tissue weighs much more than fat tissue, and your muscles have become stronger and heavier, and your body more elastic.
After a certain period of time, three or four months, your weight will stop moving up, slow down and, like a loaded inert train from a standing position, slowly move and begin to move down. Rejoice! This means that you began to lose body fat, freeing yourself from the “protective” reserves of the body in case of hunger.
Are you tired of the monotony of work?
If you continue to come to classes for more than a month and your body is used to physical activity, you have crossed the so-called milestone. Do not rush to rejoice! The very turning point has come when the boredom of monotony and the monotony of actions can stick to you. Although some people like stability and constancy. But I would like to focus on them.
Most people still get bored with the lack of novelty. To do this, it is best to engage in different sports: swimming, running, exercise equipment, tennis, ice skating, yoga, Pilates. You don't have to do the same thing all the time! Make exercise fun! Firstly, different types of muscles will be involved, and secondly, the identical atmosphere of the halls and the same exercises every day will not annoy your eyes.
For this, such fitness complexes that offer at your service are well suited: all kinds of simulators for various muscle groups; yoga classes, pilates classes, planned sessions that target specific problem areas, such as shaping or controlled pedaling on stationary bikes; swimming pool with water aerobics classes, sauna, steam bath, whirlpool, where you can warm up your hardened muscles and relax after intense workouts.
You are not satisfied with the attendants and the coach?
Some people quit going to fitness centers because for some reason they did not like the attendants or the trainer when they are not interested in their work or do not have good communication skills. The reasons may be different. Let's skip the relationship with the staff - this is the problem of the fitness complex - and smoothly move on to the coaches.
The coach does not motivate people well, does not praise them for their successes, does not correct mistakes, does not monitor clients and himself. As a rule, a trainer is the ideal figure that clients who visit fitness clubs aspire to. And if the coach looks lean and flabby, then this repels people from attending his classes.
Some people are embarrassed by their fullness, are struck by complexes of clumsiness, and the job of a coach is to make people believe in themselves, gain "wings" of motivation and eradicate their physical disabilities and phobias. There can be one piece of advice here: do not quit because of the coach, find the strength and desire to continue on the path to the intended ideal and change this grouchy, grumbling loser for an enthusiastic coach.
Are you expecting fast results?
Many people go to fitness clubs, to swimming pools, to lose weight quickly for a trip to, say, a fashionable resort, wanting to get the perfect supermodel figure, lose a few tens of kilograms in ONE month. This is unbelievable! On the brink of fantasy!
Losing weight through exercise and strengthening muscles is not an emergency plastic surgery with visible lightning-fast results. This is a long and painstaking physical labor, where stagnant irreversible processes have an inert speed of movement and are in no hurry to a hasty reverse. The results will make you wait at least six months to a year. But if you persistently go to your goal, shoot at one target, then a miracle will certainly happen, and you will hit the bull's-eye. From a sagging, weakened body you will make a healthy and fit one.
Conclusion
The main thing to remember and what to believe in is that with the help of physical exercises you can keep yourself in shape, your muscles will be elastic, your weight and health will be normal, and you will achieve the perfection of the figure, and maybe even become an ideal to follow. Go in for sports! After all, movement is life! .
Every girl dreams of becoming the owner of a perfect figure. But not everyone manages to achieve perfection. The thing is that in pursuit of a better shape, you need not only to engage in active physical exercises, but also not to forget about the other components of a beautiful body.
Proper nutrition, cosmetic procedures and healthy sleep are the three pillars on which the external and internal beauty of a girl is based. They are not only an addition to sports activities, but also help to quickly bring weight back to normal, as well as give energy and maintain healthy and beautiful skin.
Victory over yourself
The most important enemy of an ideal figure is laziness, and in order to achieve at least not great results, you need to make, first of all, a victory over yourself. At first, this can be quite difficult. After all, you need to overcome your sense of habit, fear and an established lifestyle. Many girls believe that it is possible to achieve stunning results only by regularly visiting the gym and sitting on a strict diet. But this is far from true. Many Hollywood stars have long developed special sets of home exercises to create the perfect figure. After all, they are busy enough to constantly visit the gym.
Moreover, it is possible to perform various physical activities even with a child in your arms and no one will interfere with this. Thousands of insta-moms serve as an example and proof of this. And not only abroad, but also here in Russia. Enough to start small. After all, as they say, the first step is already half the success.
Effective exercises for a perfect figure at home
The most effective way to get your body in order quickly and at the same time, without visiting the fitness room, is the possibility with the help of home circuit training. Their essence lies in the fact that literally in 30-40 minutes you work out all the muscles completely and at the same time perform them in the cardio load mode. That is, no breaks. Thus, you do not need to additionally lose weight by running. Due to the fact that our body is in continuous tone, the body begins to throw off excess fat.
Regardless of where the training will take place, at home or in the gym, you need to observe their regularity. Just 2 times a week for 1 hour is enough.
For detailed home exercises, see the video
It is not necessary to force yourself to do only monotonous fitness exercises if you do not like them. There are many other types of physical activity that may be much more interesting and enjoyable to perform. For example, look at yoga, dancing or aerobics. Their varieties provide a large selection for different tastes. So any girl will definitely be able to choose something suitable for herself.
Proper nutrition during training
Building a beautiful figure without proper nutrition is not possible. This is claimed by all nutritionists and fitness trainers. After all, our muscles are protein, and therefore they need constant nourishment in the form of a balanced diet. Also neglecting the diet, it is unlikely that you will be able to quickly lose weight or get cubes on the press.
The basis of proper nutrition should include vegetable fats (oil for adding fresh salads) and animal fats (meat, chicken, fish), vegetables (in any form), fruits. But sweets (in the form of flour) and unhealthy fats (fried food) should be avoided, especially at night.
- Breakfast should be nutritious and healthy (omelette with vegetables, oatmeal with fruit or cottage cheese with yogurt).
- You need to eat at least 1-2 hours before training.
- Before training, eat a lot of protein foods (eggs, chicken, fish).
- As a snack, fruit, whole grain breads and fresh vegetables are great.
- Give preference to steamed, stewed, boiled or baked dishes.
- Drink at least 2 liters of clean drinking water per day.
- Last meal 2 hours before bed in the form of light proteins.
Beauty salon without leaving home
One of the easiest ways to maintain the beauty and youthfulness of the skin is a contrast shower, it perfectly improves the tone of the whole body. It is also very useful to do wraps several times a week. The mixture is prepared from clay or from a mixture of honey and essential oils. Apply the resulting composition to the thighs and abdomen, then wrap these areas with cling film and try to rest and relax for 1 hour.
Scrubbing and massage will be a useful addition to sports exercises. They get rid of excess subcutaneous fat, the main enemy of all girls - cellulite. For the procedure, ground coffee or crushed sea salt mixed with olive or vegetable oil is suitable. With this mixture, you need to treat all the problem areas of the body. To do this, rub the scrub vigorously into the skin to warm it up. Then rinse with water and start massaging. For this, a washcloth in the form of a mitten made of natural materials is perfect.
Proper rest is the key to good training
All actions will be in vain if the body is tired and exhausted. Indeed, due to a banal lack of energy, you are unlikely to want to perform physical exercises at full strength. Plus, girls very often "seize" fatigue and bad mood. And this is already a clear violation of the regime, which can lead to the failure of all previous exercises.
Therefore, for a successful fight against extra pounds and for the guarantee of good workouts, you need to get enough sleep for at least 8 hours a day. It is also important to create comfortable conditions. Be sure to ventilate the room before going to bed. And if you still can’t establish a healthy sleep throughout the night, try a cup of soothing tea with mint or lemon balm at night.
Little tricks
- Remember that even an ideal figure is spoiled by improperly selected underwear and shapeless clothes. Therefore, going to the store, enlist the support of a specialist, that is, a sales assistant. Choose a beautiful classic-shaped push-up bra and be sure to immediately check how it will look under clothes. It is better to give preference to light and smooth models of the bodice, they always go well with any even tight-fitting things.
- If you have just begun to realize the dream of an ideal body, but you already want to feel slim, take a closer look at the slimming underwear. It will not only give a beautiful look to your figure, but also accustom the abdominal muscles to a new position.
- Try to choose things with a straight cut, so that they sit on the figure. You should not deliberately purchase a model of a smaller size, otherwise they will sit tight and only emphasize the flaws.
A beautiful figure is the result of a lot of work on yourself. The issue needs to be approached in a comprehensive manner. Today, there are many different exercises and techniques. Each girl decides for herself what is better to choose, depending on what she likes best. The main thing is not to be afraid to experiment and combine exercises.
Many expect lightning-fast results from diets, while changing their eating behavior with a creak. What to eat to lose weight? This approach breeds insane diets that are far from healthy eating. This is clearly food photographer Stephanie Gonot in a special photo series.
Choosing any diet, do not expect miracles. Changing your diet is hard work. But the reward - a fit healthy body - is worth the effort.
plant based diet
A plant-based diet involves the rejection of animal products (meat, milk). A vegetable diet is followed by many people. Including a well-known blogger and author of books, a person who knows firsthand about minimalism, productivity and a healthy lifestyle - Leo Babauta.
Vegetarianism is an eternal internet controversy. Meat eaters and vegans bombard each other with arguments and counterarguments. According to adherents of the "traditional" diet, plant foods do not provide the body with vitamins in full. Vegetarians counter with lists of healthy fruits, vegetables and cereals that contain, in their opinion, all the substances necessary for normal life. One of these lists is presented in the form of infographics.
If you agree with the above arguments and have been thinking about switching to plant foods for a long time, then carefully prepare for this. You can't just decide not to eat meat all at once. The transition to a plant-based diet should be gradual. With the right approach, you will need about a month.
rainbow diet
The rainbow diet is essentially a plant-based diet. Its peculiarity is that fruits and vegetables need to be grouped by color.
Your daily diet should consist of fruits or vegetables in the seven primary colors: red, yellow, orange, white, green, blue and purple.
For example, breakfast is red - cherries and strawberries or beetroot salad; yellow-orange lunch - carrot casserole and peaches; dinner blue and purple - grilled eggplant and purple onion salad.
Another feature of the "rainbow" food is seasonality. Vegetables, fruits and berries are most available in the summer, so this diet is a good option for those who do not plan to completely give up meat (after all, it is also red!), but strive for a lighter diet in the hot season.
paleo diet
The Paleolithic diet is based on the style of eating of primitive people. It excludes grains, legumes, dairy products, sugar and processed oils. After all, ancient people did not have cream buns, but fish, meat, vegetables, berries, fruits and roots were in abundance. The Paleo diet is a step back in time before processed foods were grown and starchy vegetables were not grown.
Paleo followers believe that obesity, heart disease, and diabetes are partly caused by modern eating habits and a sedentary lifestyle.
A few rules of the paleo diet.
- The diet should be rich in fats, the content of animal protein in it should be moderate, and carbohydrates should be low.
- Preference should be given to fresh or frozen foods rather than convenience foods.
- The amount of carbohydrates should vary based on lifestyle.
Learn more about the Paleo diet in the following infographic.
low carb diet
Fats in foods - good or bad? Neither one nor the other. But there are fats that are useful in terms of combating excess weight and not so much. Scientists have conducted a study, according to the results of which people who consume more fat than carbohydrates lose weight faster than those who have reduced fat in the diet to a minimum.
The low carb diet was popular in the 1970s. But then she was severely criticized, since it was believed that fats, as a source of cholesterol, clog blood vessels and increase the risk of cardiovascular disease. At that time, there was still no understanding of which fats are useful and which are not.
Modern research has revived interest in low-carbohydrate diets.
You can lose weight by limiting your carbohydrate intake and not counting calories. It is enough to watch exactly what you eat.
You can find the entire NIH study with a new take on an old diet at the click of a button.
Meditative Diet
Is it possible to eat and lose weight? Yes, if you reduce the process of eating food to meditation. Leo Babouta, the productivity guru you already know, is convinced of this. After all, how do we usually eat? On the couch by the TV, at the computer (a mouse in one hand, a sandwich in the other), on the go, talking to someone, and so on. As a result, our focus shifts, we miss the moment of satiety, overeat and accumulate extra pounds.
Babauta believes that you need to eat with a feeling of absolute awareness and gratitude for the food on the table. This allows you to appreciate the taste of food more, teaches you to enjoy it, and most importantly, brings nutrition into balance.
Read more about the Leo Babouta method in the article below.
Whichever diet you choose, remember:
- From a neurobiological point of view, your brain has its own opinion about how much you should weigh. And this is one of the reasons.
- The diet should match your lifestyle. For example, if you are engaged in hard physical labor, then a carbohydrate-free diet will rather harm you than benefit you.
- Diets are shrouded in clouds. Do not blindly believe glossy articles, but do not take any criticism at face value. Evaluate the benefits of a particular system, based on your knowledge of healthy eating, and also consult with experts.
In conclusion, we present to your attention an infographic about the advantages and disadvantages of popular diets. It will also help you find your way to your ideal figure.
To lose weight, you do not need to starve yourself and sweat on the simulators to exhaustion. You should not overeat sweets in an effort to give the figure appetizing roundness. The best way to transform is to make small but meaningful adjustments to your daily routine. For you - extremely simple principles that underlie harmony and pleasure from life.
Common myths and "wrong" desires:
▪
I'm on a hunger strike! In general, of course, if you stop eating, you will definitely lose weight: remember at least anorexic fashion models. True, to name their language will not turn. If this fate does not befall you, then, having finished the hunger strike (or another low-calorie diet), you will definitely gain the same kilograms, and serious harm will be done to the body.
▪ I don't eat bread anymore! You don’t need to give up bread, if only because it is far from the most high-calorie product. In addition, it contains many substances necessary for the body.
▪ I don't eat sweets anymore. Your mood is under threat, because along with the sweet you lose the “hormones of joy”. And this is experienced much harder than the “restructuring” of nutrition itself. Mental activity also suffers, since glucose is a powerful stimulant for memory and intelligence.
▪ Maintain adequate levels of protein in your diet through fish, shellfish and crustaceans, lean meats and poultry, dairy products, legumes, and soy.
▪ Go vegetarian twice a week. For example, instead of meat with pasta, eat vegetables: eggplant, mushrooms or peppers. Eating non-meat twice a week can save you 1,000 calories a week.
▪ Do not add spices and spices to the dish - they exacerbate the feeling of hunger. Limit salt intake to 1 teaspoon per day, taking into account its content in dishes, pickles, smoked meats, marinades.
▪ Most of the bread in the daily diet should be represented by black varieties or bread baked from a mixture of cereals with bran.
As it is?
▪
Don't overdo snacks. It would seem, what could be the significance of two small donuts eaten at work? And this: an extra 200 kcal per day can turn into an extra five kilograms per year. If the habit is strong, then nuts without salt and sugar, fresh fruits and vegetables, kefir, cereals - all this snack on health. However... you can
Treat yourself to a small chocolate candy (one!). There are not so many calories in it, but carbohydrates will quickly be absorbed into the blood, the feeling of hunger will dull and you will easily live to the next meal.
▪ If the body requires food before bedtime, do not refuse it. But do not eat up "from the belly." Eat something low-calorie, such as stewed vegetables, fresh fruit, low-fat kefir or cottage cheese, prunes. By the way, many nutritionists believe that a late dinner does not affect the figure in any way, if you do not overeat, do not exceed the daily calorie intake and do not turn a late dinner into the only meal of the day! A good rule of thumb is not to eat 2 hours before bedtime.
▪ Eat slowly, chewing food slowly - in general, as taught in childhood. After eating the dish, get distracted, take a break. Perhaps in a few minutes you will realize that in fact you are already full.
▪ Don't go grocery shopping on an empty stomach.
▪ Weigh yourself in the morning on an empty stomach. Measure the circumference and . Positive dynamics will be a good incentive for good habits to become second nature.
▪ Let nutritionists do the calorie counting: this is their job. We can follow the elementary rule: 1/4 plate - animal products, 3/4 - vegetable.
▪ The ideal “speed” of losing weight is no more than 4 kg per month.
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