Put strenuous diets and hard workouts in the back box, because today you will learn how to lose weight without taking up space and killer workouts in the fitness room.
5 Rules You Must Learn In These 30 Days
- You need to consume 1. 5-2 liters of water a day. Tea, coffee, and other drinks don't count, so cheating doesn't work. We recommend starting with a glass of lemon water every morning.
- Fast food, bread, sweets? Forget it, eat fruit or salads that will benefit you greatly. If you want something sweet, treat yourself to a piece of dark chocolate. In order not to torment yourself while shopping, remember to eat before leaving.
- You should eat on a schedule at the same time. You should also have a snack between meals. This will make your body calm and speed up your metabolism and avoid feeling hungry.
- Traffic. You have to move. Take a walk, go to work, or take the escalator.
- Remember, you shouldn't think that you have already achieved the weight you want. Imagine that eating right and exercise are already part of your lifestyle. Enjoy life, be positive. The mental attitude is very important. Remember, it depends on what happens on a regular basis.
Training plan for the month
Do workouts every other day. This is the best option for your body. First, do a warm-up: light jogging in place, body bending to the right and left, squats (10-15 times), and voluntary arm swings.
It is time for the main training. First, do exercises for 2-3 sets of 10-20 repetitions. The break between sets should not exceed two minutes. Gradually, you should increase the load.
First week
Press the pump unit
Classic Body Raises - 2 sets of 20 reps.
The starting position is on your back. Secure your hands behind your head or on your chest. Spread your elbows to one side. Bend your legs slightly at a 45-60 degree angle and lift them off the floor. Now lift your head. Straighten your chin towards your chest. Get the maximum possible point for you and return to the starting position.
Side plank - 2 sets, 30 seconds per side.
Lie on your side, rest on your elbow. Then lift your body so that you get an absolutely straight line with no parts sagging and protruding. At the same time, you shouldn't feel any pain, just tension. You need to do the exercise on each hand in turn.
Twists - 2 sets, 10 reps.
Lie on the floor with your knees slightly bent. Slowly raise your body and begin to twist first one way and then the other. Try to touch the opposite knee with your elbow. Do not lie completely on your back at the lowest point. Stay two inches from the floor. Stay behind your head
Boot - 2 sets, 10 reps
Lie on your stomach, lift your chest and outstretched legs as high as possible. At this time, the hands are on the body. Then extend your arms forward and hold this position for five deep breaths. Put your hands behind your back, grab your ankles, and try to swing back and forth a little.
Block the buttocks and hips from pumping
Pelvic Raises - 2 sets, 10 reps
Lie on your back, bend your knees, and place your hands over your body, palms down. As you exhale, lift your hips up to the maximum possible point. At this point, you need to click into place for a few seconds. Your back should stay straight. As you inhale, slowly return to the starting position.
Swinging the hind legs - 2 sets, 20 repetitions per leg.
Get on your knees and place your forearms on the floor. The back is straight, the lower back is slightly arched, look forward. Next, inhale, take one leg back and fix it at the top point for a few seconds. On the exhale, return to the starting position.
Hip Adduction - 2 sets, 20 reps per leg.
Lie on your right side, place your right hand on the floor, and place your left hand on your waist or on the floor. The right leg is straight, the left leg is bent at a 90 degree angle. Pull the toe of your right leg toward you and lift it up to the maximum possible point. Then bring your leg back to its original position.
Squats - 3 sets, 15 reps
Stand up straight with your feet shoulder-width apart and your arms outstretched. Slowly start crouching. Lower your buttocks as if there is a chair behind you to sit in, that is, to a level where your hips are parallel to the floor. Now get up slowly and control your every movement.
Block for tightening the arm muscles
One-legged pushups - 2 sets, 10 repetitions.
Go on your knees. Lie on your stomach with your hands under your upper chest. The space between your palms should be a little more than shoulder width. From the bottom point, start lifting the body, leaning on your hands and knees, but at the same time holding your leg in the weight and pulling it up. The abdominal muscles and buttocks are tense. If it's difficult, you can do push-ups on the legs that are bent at the knees.
Climber - 2 sets, 10 reps.
Make a board. The body should be in a kind of straight line with the abdominal muscles and buttocks tight. Bend your right leg at the knee and pull it towards your chest. Put your toe on the floor and bring your leg back to its original position. Repeat with the other leg.
Expansion block
Butterfly - 3 sets, 10 reps
Sit on the floor, bend your knees and press one foot against the other. Spread your knees to one side and place your palms on them. Press on them lightly, pressing your knees to the floor, trying to get full contact over the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.
Pharaoh - 3 sentences, 30 seconds per side.
Sit on the mat, stretch out your right leg in front of you, bend your left at the knee, and toss it behind your right. Then rotate your torso to the left and place your right elbow on the knee of your left leg. Hold this position for a few seconds.
Cat - 2 sets, 10 reps.
Get on all fours, slouch with all your might. Hold this pose for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
Roll on your back - at least 15 times.
Try to lie on your back and bend your legs, reaching your knees with your chin and your chin with your knees. Swing at the same time and clasp your legs with your hands.
Second and third week
Press the pump unit
| Classic upper body lifts | 3 sets, 30 reps |
| Sidebar | 3 sentences, 60 seconds per side |
| Twisting | 3 sets, 20 repetitions |
| boat | 3 sets, 20 repetitions |
Block the buttocks and hips from pumping
| Lifts the basin | 4 sets, 20 repetitions |
| Swing your legs back | 3 sets, 30 repetitions per leg |
| Hip adduction | 3 sets, 30 repetitions per leg |
| Squats | 3 sets, 30 reps |
Block for tightening the arm muscles
| Push-ups on one leg | 3 sets, 10 reps |
| climber | 3 sets, 10 reps |
Expansion block
| butterfly | 3 sets, 20 repetitions |
| Pharaoh | 3 sentences, 60 seconds per side |
| cat | 3 sets, 15 repetitions |
| Ride back | At least 25 times |
Fourth week
Press the pump unit
| Classic upper body lifts | 4 sets, 30 reps |
| Sidebar | 4 sentences, 90 seconds per side |
| Twisting | 4 sets, 20 repetitions |
| boat | 4 sets, 20 repetitions |
Block the buttocks and hips from pumping
| Lifts the basin | 4 sets, 30 reps |
| Swing your legs back | 4 sets, 30 repetitions per leg |
| Hip adduction | 4 sets, 30 repetitions per leg |
| Squats | 4 sets, 35 reps |
Block for tightening the arm muscles
| Push-ups on one leg | 4 sets, 10 repetitions |
| climber | 4 sets, 10 reps |
Expansion block
| butterfly | 4 sets, 20 repetitions |
| Pharaoh | 4 sentences, 60 seconds per side |
| cat | 4 sets, 15 repetitions |
| Ride back | At least 35 times |
Diet for a month
Try not to get distracted while eating. Turn off the TV, put your book and phone aside. This will help you to become full more quickly. Try to keep yourself busy to avoid overeating. Try to be active, go out with friends, do what you love.
There are also certain rules that must be followed.
- Get rid of the salt. It keeps water in your body, which is worse for you.
- Try not to use sauces. They're high in calories and full of artificial additives, so be sure to make your own sauces.
- Drink green tea, fruit and vegetable juices. Do not use coffee, commercial juices, and tea with sugar too often. Also, do not drink alcohol, it is high in calories and can whet your appetite.
Here are some examples of eating habits you can use to create your own personal meal plan.
| breakfast | First snack | dinner | Second snack | dinner |
|---|---|---|---|---|
| Oatmeal and some dried fruit, low-fat milk and fruit. | Fruit or crackers with feta cheese. | Chicken and Vegetable Soup. Chopped tomatoes, cucumber, peppers, onions and lettuce with olive oil. | A glass of sour milk (2. 5% fat) and two grain breads. | Baked peppers stuffed with brown rice and ground beef. Cherry tomatoes with soft cheese and some herbs. |
| Vegetable salad with olive oil. Hot wholemeal bread sandwich. | Low-fat cottage cheese, fresh or frozen berries. | Broccoli baked with cod. Fresh lettuce leaf. | Oat cookies, green tea. | Fish fillet with vegetables. Natural yoghurt. |
| Porridge with a spoon of raisins. | A glass of kefir (1% fat) and two breads of cereal. | Boiled, steamed or baked skinless chicken breasts with boiled rice. Light vegetable salad. | Natural yogurt (1. 5% fat), diet bread. | Grilled or braised lean fish. Green salad dressed with lemon juice. |
| Boiled buckwheat with a tablespoon of vegetable oil. | An apple, low-fat cottage cheese. | Veal with steamed potatoes. Tomato Feta Cheese Salad. | Low-fat cottage cheese with honey. | Salmon with rice garnish. Slicing tomatoes. |
| Scrambled eggs, large tomatoes, cheese and brown bread sandwich. | Fruit or crackers with feta cheese. | Vegetarian soup with a slice of second class bread. Vegetable salad dressed with olive oil. | Low calorie yogurt, a couple of oatcakes. | Two-protein omelette with low-fat milk, tomatoes and spring onions. |
| Low-fat cottage cheese mixed with parsley, radishes and herbs. | Low fat cheese and diet bread. | Grilled lean fish and boiled potatoes. Green salad dressed with lemon juice. | Boiled egg, tomato. | Casserole with cheese, lean veal and vegetables. A sandwich made from second-class bread and pink salmon. |
| Buckwheat with boiled chicken, lettuce. | A boiled egg and a glass of vegetable juice. | Braised liver with buckwheat garnish. Vegetable mix. | Kefir with black bread. | Braised or baked veal. Fresh coleslaw. |
If you follow all the rules and exercises and control your eating habits, you can get the result you want in a month.