Frost has passed, and spring has come into its own, summer is not far off, and, consequently, the beach season. Therefore, now is the time to take care of your body. With very little effort, you can get your body in good shape before the warm days.

Steps

Eating and sleeping

1. Eat healthy foods. Avoid unhealthy foods like chips, cakes, pizza, and ice cream. Your body will thank you for this. Eat foods high in protein and fiber. Your meals should be fractional and frequent, at least 3-4 times a day.

   • Fruits and vegetables should be at the forefront of your daily diet. Choose brightly colored vegetables such as beets, carrots, kale, tomatoes, spinach and broccoli. Prepare vegetable salads or eat vegetables with hummus if they don't taste good enough on their own.
   • Don't starve yourself. In fact, fasting prevents you from losing weight. When a person is starving, metabolic processes in the body slow down (the body conserves energy). Therefore, if you want to lose weight, eat regularly and in small portions.

2. Drink water instead of juice or soda, even if it says "diet". Although you are promised zero calories in "diet" cola and similar drinks, they still prevent you from losing weight. If you are serious about getting yourself in perfect shape, drink only water (water is completely non-nutritive).

   • If you don't drink enough water, always carry a bottle of water with you and drink as soon as you feel the slightest thirst. It will also help improve your complexion.
   • Eliminate alcoholic beverages from your diet. This can be difficult, especially if you are used to consuming them, such as a glass of red wine after work. Alcoholic drinks are high in calories. So while a glass of wine may be beneficial to health in other circumstances, it is not best drink for those who want to lose weight.

3. Sleep more. Sleep is the third important ingredient in losing weight. Many women (and men) work out to sweat in the gym, eat vegetarian meals, and despite all this, they do not see any changes in their figure. If you want to lose weight - sleep! You need 7-9 hours of sleep.

   Physical exercises

   1. In the evening before going to bed, go for a walk for 15-30 minutes. Taking a walk will help you digest your dinner better and prevent heartburn.

      • You can listen to your favorite music while walking.

   2. Do cardio exercises. This is a great way to burn calories and stay fit. The essence of cardio training is to maintain a certain rhythm of the heartbeat, thereby burning more energy.

      • Start by running for half an hour for two weeks or cycling (at a brisk pace). Increase the load gradually. If you find that you can handle your chosen workload with ease, try increasing the time to one hour a day. Of course, this will affect the achievement of quick results.
      • If you are tired and have difficulty catching your breath, stop and rest for about one minute. But don't take too long breaks, or your heart rate will slow down.
      • When your workout comes to an end, end it with a walk. Start at a fast pace, gradually slowing down towards the end. Remember to do stretching exercises before and after your workout.

   3. Go for a walk. If you are not doing any kind of exercise, force yourself to walk for at least 15 minutes a day. Walking is a great way to stay fit, and research has shown that 15 minutes of daily walking can increase life expectancy by three years. So if you want to live longer and look your best, go!

      • Give up the elevator - walk the stairs. As you climb the stairs, you train the muscles in your legs and glutes.
      • Purchase a pedometer (you can install the application on your smartphone). A pedometer is a device for counting the number of steps taken while walking. People who carry a pedometer with them tend to walk more.
      • Be in the fresh air more often! The more you are outside, the more you walk. When the weather is fine, go for a walk at lunchtime and after dinner. If you have a dog, walk longer in the morning; if there is a park nearby where you can have a picnic, use it!

   4. Exercise. Exercise to strengthen your muscles. Exercise to strengthen the muscles in your forearm, hips, buttocks, and abdomen.

      • Do some stretching exercises before exercising. By stretching, your body will become flexible and you can easily do most of the exercises. This will prepare the muscles for the load.
      • Start with 50 exercises to strengthen your abdominal muscles. However, make sure to correctly perform these exercises, the result directly depends on this. Keep your arms on your chest while doing the abs exercise. Lift up with your abdominals, not your back. Barely touching the floor with the shoulder blades, return to the starting position.
      • Push up! Do as many sets as possible. As you inhale, bend your elbows to a right angle, dropping down. As you exhale, return to the starting position.
      • Do abdominal leg raises. This exercise loads the lower abdominal muscles by lifting your fully extended legs. Also, the body remains motionless throughout the exercise. The legs from the starting position (parallel to the floor) rise upward in a smooth movement, the arms perform only a stabilizing role. When performing this exercise, it is possible to use weights to increase the load.
      • Do the Superman exercise. Lie facedown on the floor and stretch your arms forward. The head is slightly raised. This will be your starting position. While contracting your back muscles, lift your legs and chest off the floor and lift them as high as possible. Hold this position for 10 seconds. Then return to the starting position and rest for 5 seconds. Then repeat the exercise again. Do 10 sets in total.
      • Do dumbbell exercises. When you are just starting to swing, it is difficult to determine how much weight you need. Start with eight repetitions and gradually work up to twelve.
   • Drink a cup of warm water with lemon juice before breakfast. Thanks to this, you start metabolic processes in the body. Alternatively, you can use green tea.
   • Performing physical exercises, and in particular when jogging, watch your breathing: inhale through your nose, exhale through your mouth. At the same time, an increase in lung capacity, maximum ventilation of the lungs, training of the strength of inhalation and exhalation are of particular importance. All these indicators are very important for humans and significantly affect the supply of oxygen to our body. If you find it difficult to breathe while running, you need to reduce the load and maintain a slower pace.
   • Know your limits. Experience shows that being too active in any activity often does not bring the desired results. Each of us has our own limits of possibilities. Be realistic and don't overdo your workouts. It is unlikely that this will have a positive effect on further studies and on the overall result.
   • If you want to achieve results, don't expect them too soon. Typically, you should be able to see the first results after six weeks of intense training and a healthy diet.
   • If flexibility exercises are difficult for you, try doing them until you feel uncomfortable, then relax. Repeat the exercise one more time, and each time try to increase the load.
   • When doing cardio exercises at home, you should consider purchasing a heart rate monitor. You can purchase a heart rate monitor online. Thanks to this device, you will be able to avoid injuries and will also control the load.

   Warnings

   • Never starve yourself. This is not only unhealthy, but also reduces the body's ability to fight excess weight.
   • Always do stretching exercises before starting the main part of your workout. This will prevent tearing of ligaments and tendons.

- the dream of many. Each has its own parameters of perfection. To possess them requires striving and daily work. We need an integrated approach that includes sports, proper care body and healthy food. It is still worthwhile to attach a great striving for the ideal to them. Then all actions will come together and lead to the expected result.

You can achieve tangible changes at home without going to the gym. You need to adjust your daily schedule so that you have time for light exercise. Go only to healthy and natural food, and also pamper your body more cosmetic proceduresthat can be done at home without going to a beauty salon. And now about everything in order.

Proper nutrition is the key to health

First, check your refrigerator. The first step is to get rid of all sorts of "snacks". These are not only flour and sweet products, but also drinks with gas, food from fast food cafes, as well as coffee.

It is necessary to reduce the consumption of dairy products - this forced measure will make the waist thinner. When buying bread, you should choose its less high-calorie types (rye, black or with bran). Instead of unhealthy drinks, drink green tea, stewed fruit and still mineral water. After the main meal, make it a habit to eat fresh fruit instead of dessert. Sugar can be replaced with natural honey. By sticking to this diet, you will soon see noticeable results.

Love your body!

There are several recipes that can be used to achieve perfect skin.

Cleanse your body once a week with a scrub or exfoliation. Both can be made at home using regular ingredients. In the fight against skin irregularities and cellulite, a coffee scrub will help. It is made from one teaspoon of ground coffee and st. spoons of any shower gel. This mixture is rubbed all over the body in a circular motion. Honey can be used for a gentle exfoliation. It will perfectly cleanse pores from impurities, as well as remove excess oil.

Treat yourself to pleasant bathrooms. For example, saline. This procedure will rid the body of excess water, make the skin smooth and remove extra centimeters on the sides. The honey bath with milk will deeply cleanse the pores and moisturize the skin.

Coming home after a hard day, remove its effects with a contrast shower. It must be started and finished with warm water. It perfectly relieves the effects of stress and gets rid of cellulite.

Heavy Artillery Exercise

Everything in this life is real. The ideal figure will not become overnight; concrete actions are required to create it. Even if you have noticeably lost weight, your skin and muscles need exercise to achieve firmness and tone. You should not rush right away and buy a simulator for the last money. Start small - buy dumbbells, a hoop, or jump rope. They will help you make the exercises most effective.

Can you make your figure perfect in a week?

Naturally, in such a short period, no physical exercise will cope with the task. They should not be ruled out, but you should not rely on them completely. In this case, diet will help out, as well as the purchase of shapewear and new outfits that can hide the nuances of your figure.

The diet consists in the correct combination of foods.

Diet for four days:

1. only protein foods;
2. food containing starch;
3. carbohydrate food;
4. only vegetables and fruits.

Then repeat the course. As a result, 3 kg will go away in a week. In this case, it is necessary to perform normal physical exercises for problem areas of the body.

Is 2 weeks a short time to make your figure perfect?

Before the summer season, many women begin to frantically put their figure in order. Sometimes only two weeks are left before the trip to the long-awaited sea. How to help yourself during this period?

First, diet. It will be short, so it will not cause any harm to the body. Avoiding carbohydrates will be the most effective technique. It is necessary for a while to exclude the consumption of potatoes, flour and sweet foods, and eat meat, mushrooms, eggs and fresh fruits. For the indicated period, you can lose 5 kg.

Secondly, exercise. Due to rapid weight loss, the skin of the thighs and abdomen can sag. To prevent this from happening, it is necessary to perform exercises in parallel with the diet, which will strengthen the muscles of these particular zones.

Thirdly, cosmetic procedures. Give yourself a daily targeted anti-cellulite massage. If there are no problems with blood vessels, wrap every other day. It will improve the elasticity and firmness of the skin.

How to make a perfect figure in 3 months?

During this period, you can achieve amazing results with a properly planned set of exercises. It is imperative to include in this course: squats, swinging the press, work with a hoop and dumbbells. Additionally, everyone chooses for himself what needs to be corrected and tightened. Without dieting, adhering to proper nutrition and skin care, you can fulfill your dream of creating a perfect body in 90 days.

Exercises for a perfect figure

Many exercises have now been developed to create a perfect figure.

Here are the most popular ones:

For Cosmopolitan, fitness bloggers and nutritionists have given their golden advice to help you fight for your perfect body. Study and find out what you have done wrong so far.

Eat sweets in the morning

Remember that there are no "forbidden" foods! The mistake of many people is to severely and severely limit their desires. Of course, if you eat fried potatoes every evening and pamper yourself with dessert, you will not see health and a fit body. But you can't hold out on a severe restriction either. For myself, I have identified the golden rule: 1-2 times a week, in the morning until 12 noon, I allow myself a small piece of "nasty". This is especially true for girls, since we all need moral relief and the appearance that we are not on a diet. This rule will not harm your figure, but it only works if you follow the correct, balanced diet every day and with regular training!

Exercise to Sleep Well

fitness blogger, nutritionist

Correctly selected loads have a positive effect on the quality of sleep, because during training, hormones are released that contribute to the normalization of the internal processes of the body. In fact, it doesn't really matter how many hours you spent in bed, it is important that you wake up refreshed. The dependence here is direct: the more you move, the better your sleep is.

Drink cold water

blogger, fitness model, nutrition and fitness specialist

We all want to “lose weight” a little by summer and look perfect in our favorite bikini, and therefore, we want to burn as many calories as possible. I share a secret: every time, throughout the day, drink ice water, not room temperature, as we are usually taught. In order to warm it up to body temperature and assimilate it, the body will spend additional energy, which means that the total calorie consumption during the day will be much higher! Good luck with losing weight!

Don't starve or go on a diet

blogger, nutritionist

There is such a widespread belief that fasting is necessary to lose weight quickly. I’m saying - do not starve in any case! Yes, psychologically it is difficult to believe in it, at the beginning of my journey I myself could not feel comfortable with it, but after a week of systemic nutrition I saw the result - minus 4 kilograms. Let's take a look at fasting: you decided to lose weight, choose fasting, they say, I'm calm about food, the main thing is - I want to be slim, I have to withstand. BUT the stronger the hunger, the less motivation - soon you will no longer see yourself as slim. When the strongest hunger sets in, thoughts appear very naturally, such as: “Ay! I live once! I'm going to eat a piece of cake! " What's going on? You break loose and put on even more excess weight than before you started losing weight. Don't starve and get out of this vicious cycle of diets. Diets don't work. And the point.

Wake up in the mood

There are people who, having barely opened their eyes, are ready to conquer the world, and there are those who hardly remember their names in the first minutes after awakening. We all develop our morning habits, we are all different, and that's great! How about adding something new to your morning routine? For example, get up early and do your morning exercises? I would recommend starting the morning not with a cup of invigorating coffee, but with yoga - do at least a few simple asanas!

Don't forget to have breakfast

Try not to skip breakfast at all - this is the most important meal, the first after sleep, and its task is to restore our strength and saturate our energy for the whole day. As with any meal, breakfast should be made up of protein, carbohydrates, fat, and fiber. Foods ideal for breakfast: Whole wheat toast with cheese, fruits, cereals, dairy products, eggs. By combining them correctly, you can cook delicious dish... For those who stick to a workout regimen, I recommend drinking a fast protein before breakfast - a casein shake, for example.

Exercise in the fresh air

blogger, vice-world champion, medalist of international tournaments in fitness bikini

In summer, gyms are usually empty, but, alas, not all of their visitors go to play sports on the street. Don't let yourself just lie lazily in the sun! Believe me, you will get much more benefit and pleasure from outdoor sports. Get a rug, bodybar, dumbbells and start doing at least some simple exercises in the park. The result will be reflected very soon on your figure!

Eat small meals often

#Sekta Perfect Body School Trainer

The biggest mistake that losing weight girls make is trying to eat as little and less often as possible. In fact, in this mode you will only slow down your metabolism and the weight will "rise". The golden rule of healthy eating is to eat often, at intervals of 2-4 hours, but in small portions of 200-250 ml. Of course, this should not be a piece of chocolate cake, but a balanced meal.

Learn these exercises and you will never pay for a fitness club membership again.

You can play sports anywhere using only your own weight.

We offer exercises that only use your body weight as resistance, such as push-ups and lunges. They do not need the necessary equipment.

These movements are a central element in many high intensity workouts. Such training is intense and fast.

You exercise quickly in less than 30 minutes. This means you can be in great shape without going to the gym, spending hours exercising, or using special training equipment. (Seriously, this is science.) Enough to know correct movement.

We have included a list of exercises designed by personal trainer and physiologist Albert Matheny.

These 12 exercises are essential for anyone who wants to exercise anytime, anywhere.

The trainer also provides 9 workout options that are combinations of these movements. You can use these 12 exercises as the building blocks for a variety of fast, high-impact workouts that you can do anywhere.

Some of these movements have instructions on how to make them more comfortable. Just try to perform movements that do not have " facilitating»Instructions as best you can. Know that it's best to do just a few reps of each movement perfectly, rather than doing a lot of movements wrong.

Once you've mastered these exercises, learn how to combine them into a complete 20- or 30-minute workout.

1. Push-ups

What to do:

• Place your hands directly under your shoulders.
• Place your feet shoulder-width apart.
• Maintain the plank position. Your body should be straight from the back of your head to your hips.
• The neck should be in line with the shoulders.
• When you lower yourself, keep your elbows close to your body.

• Sagging or protruding buttocks.
• Head tilt up or down.
• Let your shoulders come up to your ears.

How to relieve:

• Place your feet wider for better stability.
• Do push-ups as described above, but instead of plank position, do push-ups with your knees on the ground. Just make sure your back and hips are in a straight line.

2. Plank

How to do:

• Place your hands under your shoulders, or slightly wider.
• Tighten your glutes.
• Your body should be in line from head to toe.
• Tighten your chest.
• Press your chin down.
• Direct your gaze to the floor.

• Raising or sagging the buttocks.
• Raise your head.
• Staying in position if the body is not in a straight line is only a good exercise that you do right.

How to relieve:

• Hold the position for a shorter period of time.

3. Buttocks bridge

How to do:

• Lie on your back.
• Place your feet on the floor, shoulder-width apart, with your toes pointing forward, with your knees bent.
• Tighten your belly.
• Push with your heels and lift your hips off the floor.

• Stop controlling your abdominal muscles.
• Raise your hips too high. The hips and back should be in a neutral position.

4. Spider Lunge

How to do:

• Starting position: as for push-ups.
• Place your right foot near the outside of your right arm.
• Land on your entire foot.
• Return to starting position.
• Repeat with the other leg.
• Maintain a clear plank position.

• Allow your shoulders to drift off line, directly above your arms.
• Sagging hips.

5. Plank - knock

How to do:

• Start in a plank position.
• Tap lightly on your left shoulder with your right hand.
• Return your arms to plank position.
• Repeat the exercise with the other hand.
• Maintain a plank position with a tight torso and glutes.

Shift weight when you tap your shoulders.

6. Squats

How to do:

• Place your feet somewhere between your hip and shoulder width.
• Spread your toes apart as needed to be flexible as you move.
• Keep your back straight.
• Look forward and slightly up.
• Make sure your knees are in line with your toes.
• Sit down as deep as possible.

• Bend your knees inward.
• Raise your heels off the ground.
• Transfer weight to your toes.

How to relieve:

Squat shallowly if you find it difficult to squat or uncomfortable lifting.

7. Lunge to the side

How to do:

• Keep your back straight, chest up.
• Shift your weight to the midfoot and heel.
• Lunge as low as possible.

Keep your knees in front of your feet.

8. Jump squats

How to do:

• Sit down until your thighs are parallel to the floor.
• Keep your chest up.
• Keep your arms straight in front of you when you squat, and push them behind your back when you jump.
• Jump as high as possible.
• Exhale while jumping.
• Land softly.

• Allow your knees to move out of line with your toes.
• Transfer weight to your toes while squatting.

9. Jump Lunge

How to do:

• Lunge as low as possible, but so that the back knee does not touch the floor.
• Keep your torso upright.
• Distribute weight evenly between the front and back legs.
• Jump to change the position of the legs - the front leg goes back and the back leg goes forward.
• Coordinate arm movements so that the front arm moves forward when the opposite leg lunges backward.
• Land softly.

• So that the knee touches the floor.

How to relieve:

Take your time - just do your normal lunges.

10. Raise one leg

How to do:

• Keep your back straight.
• Distribute your weight evenly over the leg you are standing on.
• Lift one leg straight behind you. Lean forward and stop at hip level. Bend as low as your flexibility allows.
• Pull yourself back to a standing position using the hamstring (behind) of the leg you are standing on.
• Keep your head in a neutral position.

• Reach for the floor with your fingertips: This bends your back. Instead, focus on keeping your back straight and close on your hips.
• Try to touch the floor if flexibility does not allow.
• Change legs on every rep. Do one leg exercise in one set, then switch to the other leg for the next set.

11. Reverse Lunge

How to do:

• Starting position: Stand up straight.
• Step back with one foot.
• Keep your front knee at a 90 degree angle.
• Keep your chest up.
• Distribute your weight evenly between your front and back legs.
• You can lightly touch the floor with your back knee.
• Push off with the heel of your front foot to stand.
• Coordinate your arm movements so that the arm is in front when the opposite leg lunges backward.

• Shift the weight of your front leg onto your toes.
• To move the knee to the side.
• Allow the knee of the front leg to bend inward.

12. Walking on hands

How to do:

• Legs should be as straight as your flexibility allows.
• Keep your back straight.
• Bend at the waist and place your hands on the floor in front of you.
• Keep your chest straight as you walk your hands forward until you are in a plank position. Then walk in the opposite direction on your hands and stand.
• Squeeze your hips and rest your heels on the ground as you walk back on your hands.

• Walk your hands past the plank position.
• Sagging hips.
• Wiggle from side to side from the hips.
• Raise your shoulders up to your ears.

How to make it easier.

• Bend your knees slightly if you are unable to reach the ground. Improve your flexibility and work to keep your legs straight.
• To turn these exercises into a complete workout, follow one of these tutorials.
• You can mix and match exercises to make your own workout.

Now what to do with all this?

Choose exercises that don't use the same muscle groups. Use one of these three formats created by Matheny (examples for each are below). Remember that every movement must be done properly and with a full range of motion.

Workout.

30 seconds of work and 10 seconds of rest. You will complete 3 exercises in total.

1. Movement 1: 30 seconds
2. REST: 10 seconds
3. Movement 2: 30 seconds
4. REST :: 10 seconds
5. Movement 3: 30 seconds
6. Repeat the sequence 10 times.

You can combine exercises from this complex as you like. The main thing is to do at least three exercises at a time. And do such exercises in the morning or in the evenings after work.

Instructions

Set yourself up for victory. Make a beautiful slender body your goal, more often imagine yourself in a new ideal image. This will make it much easier for you to deal with temptations and laziness. It's not so easy to break loose when the ideal figure is almost a reality.
Set achievable goals for yourself. Not abstractly "", but "slim by two kilograms." Not "to lead a healthy lifestyle", but every other day and jump rope.

Identify your motives. Why do you need a perfect figure? Show off in new outfits, see the envy in the eyes of friends or arouse the admiration of a loved one? Any motive that matters to you will support your determination to bring your body closer to perfection.

Eat right. Leave the thoughts of diets and fat burning pills aside, the effect of all this is short-lived, and the consequences can be serious. Follow these simple rules:

Eat more often, but in smaller portions;

Be sure to have breakfast - any cereals, casseroles, dairy dishes are perfect;

Don't skip lunch;

Eat light protein foods 3 to 4 hours before bedtime;

Limit fatty, sweet, salty, processed foods and fast food;

Eat more vegetables and fruits, lean meats, fish and seafood;

Drink plenty of water, drinking plenty of water cleanses the body and promotes weight loss.

Go in for sports. Nothing will hone your figure like physical exercise... The choice is simply huge: classes in a fitness club with a trainer, training in the pool or on the court - choose to your taste.

Shaping and shaping will serve as a kind of "sculptors" for your body; martial arts will not only provide you with excellent physical shape, but also temper your character; aerobics and jogging will correct the figure and strengthen the cardiovascular system. Based on your preferences and capabilities, you can easily find an acceptable option.
Even if there is no opportunity to study in a group with an instructor, do not despair. Excellent results can be achieved under conditions. Discs with exercise complexes, the same complexes in women's magazines - choose any one and get started. Exercise regularly. Optimally - one hour three times a week. Try not to miss classes, because each is a step towards a dream figure.

Take care of your skin, do not forget about it in pursuit of a beautiful and slender body. An unpleasant surprise can be her sagging, especially after a sharp and significant weight loss. And such "joy" as cellulite has not yet added to anyone's attractiveness.
Rub your body with a stiff brush or washcloth every day while showering or bathing. It improves blood circulation and appearance of the skin, tightens it. You can prepare an effective "coffee scrub": mix ground coffee with a drop of shower gel, apply with pressure to problem areas.
After water treatment, massage the firming cream into the body skin. Even ordinary vegetable oil will do, olive oil is best. Such self-massage tones up, eliminates cellulite, accelerates weight loss.

Do wraps. At home, use any anti-cellulite cream, clay or, for example, cocoa. Apply the mixture on your stomach and thighs, wrap your body with cling film, wrap yourself up warmly and rest for an hour in this form. After - take a shower.