An article that will help you lose weight and not return it. Put grueling diets and hard workouts aside, because today we will tell you how to lose weight without space loads and killer workouts in the fitness room.
5 rules you need to learn for these 30 days
Monthly training plan
5 rules you need to learn for these 30 days
- You need to consume 1.5-2 liters of water every day. Tea, coffee and other drinks do not count, so cheating will not work. We recommend starting every morning with a glass of water with lemon.
- Fast food, bread, sweets? Forget about it, rather eat fruits or salads, from which you will get much more benefit. If you want something sweet, then indulge in a piece of dark chocolate. In order not to torture yourself during trips to the grocery store, just remember to eat before you leave.
- You must eat food on a schedule, at the same time. You should also snack between main meals. So your body will be calm, and you can speed up your metabolism and not feel hungry.
- Movement. You must move. Take a walk, walk to work, or take the escalator up.
- Remember, you should not think that you have already reached the desired weight. Imagine that proper nutrition and exercise have already become part of your lifestyle. Enjoy life, be positive. The mental attitude is very important. Remember that what matters is only what happens regularly.
Monthly training plan
Perform workouts every other day, for your body this will be the best option. To get started, do a warm-up: light running in place, torso tilts to the right and left, squats (10-15 times) and arbitrary arm swings.
It's time for the main workout. At first, do exercises for 2-3 sets of 10-20 repetitions, the pause between sets should not exceed two minutes. Gradually you should increase the load.
Press pumping unit
1. Classic sit-ups - 2 sets of 20 reps.
Starting position - lying on your back. Place your hands behind your head or on your chest. Spread your elbows out to the sides. Bend your legs slightly at the knees at an angle of 45-60 degrees and lift them off the floor. Now start raising your head. Pull your chin towards your chest. Reach the maximum possible point for you and return to the starting position.
2. Side plank - 2 sets, 30 seconds on each side.
Lie on your side, lean on your elbow. Then lift your body so that you get a completely straight line with no sagging or protruding parts. In this case, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.
3. Twisting - 2 sets, 10 reps.
Lie on the floor, bend your knees slightly. Slowly lift the body and start twisting first in one direction, then in the other. Try to touch the opposite knee with your elbow. At the bottom, do not lie completely on your back. Hold two centimeters from the floor. Hold on to your head.
4. Boat - 2 sets, 10 reps.
Lying on your stomach, lift your chest and outstretched legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and maintain the accepted position for five deep breaths. Put your hands behind your back, grab your ankles and try to rock back and forth a little.
Block for pumping the buttocks and thighs
1. Hip Raises - 2 sets, 10 reps.
Lie on your back, bend your knees, and place your hands along the body with palms down. As you exhale, lift your hips up to the maximum possible point. At this point, you need to fix for a few seconds. Your back should remain straight. On an inhale, slowly return to the starting position.
2. Leg swings back - 2 sets, 20 reps on each leg.
Get on your knees and rest your forearms on the floor. The back is straight, slightly arched in the lower back, looking forward. Next, inhale and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.
3. Hip Adduction - 2 sets, 20 reps per leg.
Lie on your right side, lean your right hand on the floor, put your left on your waist or on the floor. The right leg is straight, the left is bent at an angle of 90 degrees. Pull the toe of your right foot towards you and lift it to the maximum possible point. Then return your leg to its original position.
4. Squats - 3 sets, 15 reps.
Stand straight, feet shoulder-width apart, arms extended forward. Slowly start squatting. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where the hips are parallel to the floor. Now slowly rise, controlling every movement.
Arm muscle tightening block
1. Push-ups on one leg - 2 sets, 10 reps.
Get on your knees. Get into a lying position with your hands under your upper chest. The distance between the palms should be slightly more than the width of the shoulders. From the bottom point, begin to lift the body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The press and buttocks are tense. If it is difficult, you can do push-ups on your legs bent at the knees.
2. Rock climber - 2 sets, 10 reps.
Make a plank. The body should be a kind of straight line, the press and buttocks are tense. Bend your right leg at the knee and pull it towards your chest. Place your toes on the floor, then return your foot to the starting position. Repeat the same with the other leg.
Stretch block
1. Butterfly - 3 sets, 10 reps.
Sit on the floor, bend your knees and press one foot to the other. Spread your knees out to the sides and place your palms on them. Gently pressing on them, press your knees to the floor, trying to achieve full contact on the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.
2. Pharaoh - 3 sets, 30 seconds on each side.
Sit on the mat, stretch your right leg in front of you, and bend your left knee and throw it behind your right. Then turn the torso to the left and rest the elbow of the right hand on the knee of the left leg. Hold this position for a few seconds.
3. Cat - 2 sets, 10 reps.
Get on all fours, stoop with all your might. Maintain the accepted position for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
4. Rolls on the back - 15 times minimum.
Lying on your back and bending your legs, try to get your chin to your knees, and your knees to your chin. At the same time, swing, clasping your legs with your hands.
Ration for a month
Get on your knees and rest your forearms on the floor. The back is straight, slightly arched in the lower back, looking forward. Next, inhale and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.
3. Hip Adduction - 2 sets, 20 reps per leg.
Lie on your right side, lean your right hand on the floor, put your left on your waist or on the floor. The right leg is straight, the left is bent at an angle of 90 degrees. Pull the toe of your right foot towards you and lift it to the maximum possible point. Then return your leg to its original position.
4. Squats - 3 sets, 15 reps.
Stand straight, feet shoulder-width apart, arms extended forward. Slowly start squatting. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where the hips are parallel to the floor. Now slowly rise, controlling every movement.
Arm muscle tightening block
1. Push-ups on one leg - 2 sets, 10 reps.
Get on your knees. Get into a lying position with your hands under your upper chest. The distance between the palms should be slightly more than the width of the shoulders. From the bottom point, begin to lift the body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The press and buttocks are tense. If it is difficult, you can do push-ups on your legs bent at the knees.
2. Rock climber - 2 sets, 10 reps.
Make a plank. The body should be a kind of straight line, the press and buttocks are tense. Bend your right leg at the knee and pull it towards your chest. Place your toes on the floor, then return your foot to the starting position. Repeat the same with the other leg.
Stretch block
1. Butterfly - 3 sets, 10 reps.
Sit on the floor, bend your knees and press one foot to the other. Spread your knees out to the sides and place your palms on them. Gently pressing on them, press your knees to the floor, trying to achieve full contact on the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.
2. Pharaoh - 3 sets, 30 seconds on each side.
Sit on the mat, stretch your right leg in front of you, and bend your left knee and throw it behind your right. Then turn the torso to the left and rest the elbow of the right hand on the knee of the left leg. Hold this position for a few seconds.
3. Cat - 2 sets, 10 reps.
Get on all fours, stoop with all your might. Maintain the accepted position for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
4. Rolls on the back - 15 times minimum.
Lying on your back and bending your legs, try to get your chin to your knees, and your knees to your chin. At the same time, swing, clasping your legs with your hands.
Ration for a month
Try not to be distracted while eating. Turn off the TV, put down your book and phone. This way you will consciously feel full faster. In order not to overeat, try to occupy yourself with something. Try to be active, go out with friends, do what you love.
There are also certain rules that must be followed.
- Get rid of salt. It retains water in the body, which is worse for you.
- Try not to use store bought sauces. They are high in calories, full of artificial additives, so you should make your own sauces.
- Drink green tea, fruit and vegetable juices. Do not abuse coffee, purchased juices and tea with sugar. Also, do not drink alcohol, it is high in calories and promotes appetite.