How to get in shape for the summer: Basic knowledge. The secret of a perfect figure in three months How to get in shape in a month

If you don't want to spend every night in the gym or constantly count calories, these tips will come in handy. They will help you change your life and quickly get back in shape without excruciating effort.

Wait ten minutes

Studies have shown that the desire to eat something usually lasts ten minutes and then disappears. As soon as you feel like eating something, mentally set a timer for ten minutes. Do something useful during this time to distract yourself.

Sitting for a long time is bad

It's wide known fact A: A sedentary lifestyle slows down your metabolism. Even a quick walk for a cup of coffee can fix this. For health, you need to spend at least two hours a day standing. Sitting burns 100 calories an hour, while standing burns 140. Keep this in mind if you want to lose weight.

drink water

It's very simple: our bodies often confuse hunger and thirst. The next time you're hungry, drink some water or iced tea. If your hunger doesn't go away in ten to twenty minutes, you should have a snack.

Avoid carbonated drinks

It makes no sense to write another lengthy explanation about the fact that carbonated drinks are a bad idea. You just need to know that for those who want to lose weight, they will prevent them from making any progress. A liter of cola contains ninety grams of sugar! You should not drink something like that at all, where it is better to choose tea.

Don't rush to eat

When you decide to eat, do not try to eat on the run. Set the table, make a normal portion of food and eat slowly, enjoying every bite. This method helps in weight loss.

Protein is your friend

We all know that protein helps you feel full longer. If you eat more high-protein, lower-fat foods for breakfast and lunch, you won't want to overeat at dinner.

If you want to work out, do cardio

Cardio workouts are the perfect solution if you are going to the gym. Such exercises are the most effective for burning fat because they involve the largest muscle groups.

Eat off a small plate

It has been scientifically proven that we eat twenty-two percent less when we use smaller plates. This is because food from such a plate disappears faster. Psychologically, it is easier for you to understand that you are full. Be sure to try and test this simple method for yourself.

Don't take the elevator

A good alternative to jogging is walking up the stairs at every convenient moment. Going up and down stairs is important to burn more calories: in 15 minutes, you can get rid of 150 calories! If you walk like this every day, you can burn one thousand and fifty calories a week. At every opportunity, ditch the elevator and walk up.

Give up alcohol

Alcohol stimulates the appetite and is also full of calories. A glass of wine has eighty-five calories, and beer has up to two hundred calories! The worst option is creamy cocktails, for example, Baileys liqueur is the equivalent of a dessert. If you want to lose weight, drink soft drinks and forget about alcohol for a while.

Don't give up pizza

If you really want to eat pizza, choose a vegetarian version on a thin crust. This is much better than pizza with salami and other fatty additives. If you completely refuse your favorite foods, you will quickly break loose and stop adhering to a balanced diet.

Popcorn at the movies

Remember that in addition to caramel, salty, sweet or cheesy, there is always regular popcorn without additives. It contains half as much fat as all other options, as well as antioxidants and cellulose. If you want to lose weight, you can always eat this popcorn while you go to the movies, ditching the higher-calorie, unhealthy options.

Go bowling with the whole family

If you can't bring yourself to get outside and exercise because of the chilly weather, go bowling. Two hours of fun game will help you burn five hundred calories, in addition, you will have a great time with your family and cheer yourself up.

Dance until the morning

If you're at a party, try to spend more time on the dance floor than at the snack tables. Just two hours of dancing can help you burn six hundred and fifty calories, as well as tighten your buttocks and thighs. Don't forget to drink By more water! Every twenty minutes, several large sips of clean water should be taken.

Change your cleaning habits

If you want to clean up all the mess after the guests have left, take your time. Divide your work into different days. Clean the living room one day, the kitchen the next, and the bathroom the next. You have probably heard that it takes only forty-five minutes of exercise to get results. The same principle applies to cleaning. You can burn a lot more calories if you clean every day for several days in a row.

Each of us at least once thought: “It would be nice to lose weight and pump up, but it would be nice to do it in two or three months to get in shape just in time for the summer.” Anya Yatskina also thought so, and then figured out how to behave these same couple of months - and certainly not exhaust yourself with diets and workouts.

Your Goals: Get rid of belly fat, look great naked, tone your muscles

It doesn’t matter if you are a man or a woman - if you have ever looked at models or actors, then looked into the mirror and remained dissatisfied with yourself, it will be useful for you to read this article. We recommend exercising for just 30 minutes a day three times a week for 90 days. Of course, if you didn’t follow your figure at all before, you are unlikely to immediately outshine the top models. But this will be the first step on the way to the body of your dreams. So don't put off your first workout until tomorrow, better do it right now.

15. weight loss pills

What you should know first

Losing weight and building muscle at the same time is incredibly difficult. If you want to increase muscle size, you need to start eating more calories than you burn (and no, we're not asking you to eat fast food). If you want to lose weight, you need to burn more calories than you eat. There is some contradiction, right? So first, define your end goal. (And remember that these two rules do not always work, there are nuances).

It is better to start with weight loss, because excess weight and body fat is, to put it mildly, not very good for health. In addition, for most people, getting rid of excess weight is given faster and easier than building muscle mass - and this small victory will be important not only physically, but also psychologically, because you have already succeeded in something, the rest will succeed. Losing weight will be a great starting point on the way to the body of your dreams, because you do not have to go in cycles in ugly fat folds or demotivating numbers on the scale. You can focus on building muscle.

Are you having a big family holiday in a few weeks? Do you want to get in shape before summer starts? Or just want to tone up your figure a bit? If you want to look and feel great, you should combine physical exercise to all muscle groups healthy eating. By exercising effectively and following a diet, you can lose 0.5-1 kg per week. If you do everything right, you can probably get fit in as little as a month, but keep in mind that for most people, noticeable results appear in more than 6-8 weeks.

Steps

Part 1

Muscle building

Be active every day to prepare your body for weight loss. Before you can seriously work on the muscles, you need to come to basic form. If you suddenly start doing intense exercises, then most likely you will feel overloaded and stop exercising, or even harm your health. Start training your endurance: get off the couch and get more active in Everyday life.

  • If you have a choice, take the stairs instead of the elevator. If you work at a computer or study, do it while standing, not sitting. If you need to get somewhere less than a kilometer away, walk instead of getting in a car. To relax, go for a walk or jog instead of sitting in front of the TV. There are many ways to be active in everyday life, even if you are not exercising.

Start with basic exercises to increase your endurance. Start toning your muscles with simple exercises. This will increase your stamina and help you get into good shape so you can move on to building a beautiful body with more targeted exercises.

  • Try running, cycling, or swimming. Most of these activities are inexpensive or free, and you can train on your own without expensive gym memberships or equipment.
  • Such basic exercises should take up to three hours a day every day for a week or two.

  • Do monkey hands. Monkey Arms is a great exercise for the arms and upper body. Do it with a dumbbell in each hand. In the starting position, raise the dumbbells to the armpits, directing the elbows to the sides. Then straighten your arms to the sides and raise them to shoulder level. Bend your elbows again so that the dumbbells are under your armpits and repeat.<

    • If you don't have dumbbells, you can cheat and use food cans or other heavy but not too heavy items.
    • Combine this exercise with squats for a full body workout.

  • Perform pelvic raises on a fitball. After the first week of frequent training, you can move on to more intense exercise. For this exercise, you will need a gymnastic ball (fitball), but it is great for working on the muscles of the whole body. Starting position - as for push-ups, but do not leave your feet on the floor, but put your shins on the fitball. Raise your hips up, rolling the ball down your legs until your toes are on the ball. Then lower yourself so that the ball slowly rolls up along your body and reaches your hips. Your body should remain straight and look like an inverted V in profile.

    • A fitness ball is not very expensive, but you can save even more by buying a large rubber ball from a toy store.

  • Do the burpee exercise. The burpee, or jumping out of a prone position, looks difficult, but once you get used to the movement, it's pretty easy to do. This is one of the best exercises that involve the muscles of the whole body. Start in a standing position, feet shoulder-width apart. Place your palms on the floor in front of your feet, jump back into a push-up position, and do one push-up. Then jump forward so that your feet are next to your hands again, raise your arms above your head and jump as high as you can. Repeat the exercise for at least 10 minutes.

    • You can skip push-ups or jump ups, but this is not recommended, as the exercise will be much more effective with them.

  • Do the plank exercise. The plank is one of the most effective exercises that can significantly increase core and leg strength in much less time than other exercises. Get into a push-up position. Then lower your body by resting your elbows on the floor. Just stay in this position, keeping your back and legs as straight as possible, for as long as you can.

    • Try to hold this position for as long as you can, but you should be aware that in order to hold this position for a minute or more, your abs must be very strong. Start by holding the position for ten seconds, then take a 30 second break, so repeat the exercise for ten minutes. Gradually bring the time of holding the pose from thirty seconds to a minute.

  • Do squats. Squats allow you to work out the muscles of the press and legs; with their help, you can even train your arms if you squat while holding dumbbells. Squats are performed in a standing position, feet shoulder-width apart. Squat as if you are sitting on an invisible chair. Keep your back straight in order to perform this exercise correctly.

    • If you're new to squatting, use a chair or table to keep your balance, which will make the exercise easier.

  • Be prepared that a certain part of your body will not lose weight. There are no exercises with which you can remove fat from a specific part of the body. There are exercises that focus on strengthening specific muscles, but if you want to get in shape quickly, it's best to focus on workouts that target the muscles of your entire body using the exercises recommended above. Focusing on only one part of the body and doing certain exercises (like lifting heavy weights) can lead to muscle growth rather than pulling.

    Part 2

    Eat a Healthy Diet

    1. Eat portions of food that match your activity. If you are trying to lose weight, then you should start burning all excess fat using a healthy diet. Regardless of your weight, eating according to your activity is the right choice. Check with your doctor about the amount of calories you need based on your weight, age, and activity level. Counting calories is optional, but use your doctor's advice to get a general idea of ​​how much food you need. Perhaps you eat too much, but, on the other hand, you do not want to undereat.

      ADVICE OF THE SPECIALIST

      Michelle Dolan is a BCRPA Certified Personal Trainer from British Columbia. She has been a personal trainer and fitness instructor since 2002.

      Michele Dolan
      Certified personal trainer

      Michelle Dolan, certified personal trainer, recommends:“To build muscle, your body needs a diet where at least 20% of your calories come from protein.”

      Avoid junk food. To burn fat without damaging your health, you should avoid junk food that contains a lot of calories and does not provide any nutrition. It is often our favorite food that makes us overeat.

      Prioritize nutritious foods. Instead of eating junk food, opt for nutritious food. Vegetables, whole grains, and lean proteins will provide you with all the nutrients you need, and some fruits and dairy products can also be very healthy.

    2. Drink plenty of water and avoid junk drinks. Your body needs water to function properly, but if you're into sports, your body needs water doubly to build muscle. Sufficient water intake also helps to lose weight. Stop drinking coffee, energy drinks, sodas, and juices and start drinking more water instead. This will help your body stay hydrated and stay healthy.

      • The amount of water you need depends on your body's needs. The recommended eight glasses of water a day is a highly generalized calculation. A good indicator that you are drinking enough water is clear or slightly colored urine. If your urine is bright yellow or dark, then you need to drink more water.
      • While exercising, it is necessary to increase the level of electrolytes, but do not think that energy drinks are the only source of them. Electrolytes are actually salt dissolved in water. For example, almost anything containing elements from the first or second group of the periodic table (for example, sodium, potassium, and magnesium) will act as electrolytes if consumed with water. Such salts can be found in table salt (sodium chloride), bananas (potassium), and vegetables that are rich in minerals (kale). While exercising, you can, for example, eat a banana and some salted nuts (while not forgetting to drink water) - this is a much healthier way of eating, which will maintain the necessary balance of electrolytes, as well as avoid sweeteners and artificial colors.

    Part 3

    Stick to regularity

    Make a workout schedule. You should be careful and properly schedule your workouts, as well as be attentive to the loads that you give your body. If you train too fast or use exercises that focus only on the legs, for example, this can lead to injury. Start slowly to reduce the chance of injury, especially if you are not at your best. Let your body rest between workouts, and never use intense workouts that last more than two hours without a break. Vary the muscle groups that you train, such as training the legs, then the arms, then the abs, and so on. It will also help you not get too tired.

    • For example, try Monkey Hands for half an hour in the morning, go up and down stairs for half an hour during lunch, and spend half an hour swimming in the evening.
    • Another example of a workout schedule is cycling for half an hour on the way to school or work, walking to the gym every day, burpees for thirty minutes in the evening, and fifteen minutes of plank exercise before bed.
    • Stick to your schedule for at least three to four days a week, increasing your training frequency over two weeks to daily. You can choose one schedule or both of the above options. Or you can develop your own. Try to train for an hour to two every day, this will allow you to get your muscles in good shape in just one month.

  • Set aside time for exercise and proper nutrition. You can overcome reluctance to exercise by making it a habit to follow a schedule. Just as you set aside time each day to brush your teeth or eat breakfast, make time for a healthy lunch and exercise. It will take a little determination to get used to it, but when this lifestyle becomes your routine, it will become absolutely habitual for you to follow your schedule.

    • For example, set aside half an hour for exercise before going to bed. Before showering and brushing your teeth, do some exercise for half an hour, like jump rope.
    • Reward yourself for meeting your deadlines. For example, for every week that you follow the planned regimen, give yourself a gift - go to the movies with a friend. You can even reward yourself with food like one cookie (buy expensive cookies from a trendy store so you won't be tempted to eat more than one), on the one hand you can reward yourself and on the other hand you won't feel deprived of everyone. pleasures. There are even several applications that will help you achieve results at a specified time. Look for them on the Internet.

  • Choose exercises that fit your lifestyle. Another way is to choose exercises that you enjoy and become your passion, something that you can do every day because it's part of your daily routine. This is what rock climbers do, who go to the gym at least once a week and hit the mountains every weekend, or runners who start every day with a run.

    • For example, suppose you are interested in martial arts. You can start doing judo. Choose a judo section in your city and attend training sessions every day.

  • Stay motivated. The most important part of the weight loss process is combining a healthy diet with lots of exercise. This means that the best way to tone up your body is not in a special exercise or a secret ingredient, but in finding a way to stay motivated. You need to find a reason that will make you train every day and diet. There are many ways to self-motivate. You can try the following ones:

    • Do the exercises you enjoy and eat the foods you love. Do exercises that bring you pleasure and find food combinations that suit your tastes. This can help you stay motivated. Try to find exercises that you are interested in doing, even if they are not the most effective. You will be doing these workouts for a long time and it is important not to stop them.
    • Train with other people. Start group runs, or even sign up for yoga with your mom at a local club. Working out with someone will help you feel more responsible, and you'll be more likely to keep going even when you're tired or too lazy to study.

    • Many people want to quickly lose weight, get in shape in a short period of time. For this, it is not enough just to want - you need to do something. In this article, we will look at what tips experienced professionals give, and what needs to be done in order to always stay in shape.

    Many people are wondering - how to come to an ideal figure in three months and how much do you need to do? In the cold season, people get better, as the metabolism becomes slower, the body does not have enough vitamins. This leads to the accumulation of extra pounds, toxins and poor health.

    In order to strengthen the body and bring the body into shape, experts give the following tips:

    • Flour, fried and sweet foods should be consumed in minimal quantities.
    • It is desirable to go in for sports three times a week.
    • Every morning it is worth doing exercises, which takes a maximum of 30 minutes.
    • It is necessary to increase the amount of vitamins consumed: eat fruits and vegetables.
    • It is worth giving up carbonated drinks, and drink only clean water.
    • Walking outdoors is always good.
    • Massages and nourishing body wraps are welcome.
    • For the body often use maxi, scrubs.
    • It is important to refuse bad habits- Stop smoking and drinking alcohol.

    For weight loss, you should not go on diets that only spoil the body and give a temporary effect.

    If you follow the above tips, the result will be positive. It is better to go to the goal slowly but surely. It is recommended to eat 3-4 times a day, but not in large quantities.

    Nutrition programs to strengthen the body

    In order to tidy up your figure, it is very important to eat right. There are such rules for eating:

    • The main thing is to drink plenty of water, preferably more than two liters a day. Drink purified water before and between meals. Thus, the body gets rid of toxins.
    • It is worth replacing coffee and black tea with green tea. It performs a tonic function. The composition includes a large number of vitamins and minerals that will help to remove extra pounds. It is recommended to drink without sugar, as it is tasty and has a natural aroma without it. After seven days of drinking, the body gets used to green tea, and black tea is no longer needed.
    • Many people like to drink tea in the evening. Thus, the body is in a tonic state, so it will not be able to rest normally. It is worth replacing tea drinking with the use of herbal tinctures and decoctions. They have a calming function and help to cope with stress. These decoctions include mint and chamomile.
    • In the winter season, it is worth taking vitamins. There are practically no fruits at this time. But there is always lemon and grapefruit. Vegetables from which salads are made are also useful. Eat one grapefruit a day. It contains a lot of vitamin C and iodine, which helps burn fat.

    For the right one, you need to change your diet. It is recommended to increase the consumption of vegetables and fruits, eat seafood, replace sugar with honey.

    Additional measures for the perfect figure

    There are additional rules for keeping the body in good shape:

    • In the warm season, it is worth walking more often on the street for at least an hour a day.
    • Jogging helps burn fat.
    • Healthy sleep is important.
    • You need at least eight hours of sleep a day. Otherwise, our body weakens.
    • It is worth paying more attention to physical activity. There are martial arts and other sports that are practiced at any time of the year.

    Today, such martial arts as fitboxing, boxing and kickboxing are considered common. A well-known trainer in this direction is Marat Gazzaev, who works at the Pride Club fitness club. He claims that when doing such sports, all muscle groups function, a person becomes dexterous, strong and enduring, movements are correctly coordinated.

    Strengthens not only the muscle mass of a person, but also the character. During the classes, all the characteristics of a person are taken into account, and individual nutrition and training programs are developed. If performed correctly, the result will be visible in three months. For beginners, visits three times a week are welcome, then the load should be increased.

    Personal training is considered effective, as the coach monitors the performance of movements, physical and technical indicators, and controls the process itself. Classes in groups are also useful, since it is possible to work out techniques in pairs.

    If the metabolism is disturbed due to a malfunction of the biological clock, it will be more difficult to lose weight - the body consumes and wastes energy incorrectly. Sleep, eat, exercise according to the regime - this is the first step to optimal weight. Eat 5 small meals a day and no later than 4 hours before bedtime so that the food has time to digest - it can't be that you don't know about it.

    How to eat right

    Firstly, the diet (or, as it is correct to say, the diet) should not be monocomponent, much less transform.

    Focus not on temporary diets that limit the number of calories, but on changing eating habits in general.

    The quality of the products you choose is also important (avoid processed foods and snacks in fast food restaurants). Try to cook at home: steam or grill meat, fish and vegetables, season salads with oils and lemon juice, reduce the consumption of starchy foods.

    Water

    Drink plenty of pure water, it should be well filtered. - Drink as much as your body needs. Forget about tea, coffee and sweet soda.

    Lose weight for the company

    The Hobby Circle isn't such a bad idea. Together with like-minded people, even virtual ones, the weight goes off faster and more fun.

    The feeling of competition is turned on, this increases motivation, and there is nothing more important than it.

    • Keep a food diary, this will help you control not only what you eat, but also in what quantities,
    • if it is not possible to go to the gym - do housework more often (for example, thorough cleaning, hand washing),
    • try not to eat.

    If the desire to eat when you are “on your nerves” is irresistible, try to analyze at such moments: do you feel physical hunger or do you need to drown out anxiety with food. If you have eaten recently, chances are you are not hungry. Drink water with lemon, do breathing exercises, or take your mind off food: go for a walk, talk on the phone. If you can't resist the urge to eat something, choose a healthy snack: vegetables or fruits. The latter, by the way, perfectly replace sweets.