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 Feeling overweight? Start eliminating it immediately! Excuses should not be invented - they are not accepted! Many people mistakenly believe that by visiting the gym, they will quickly and easily lose weight. Anticipating quick results, they quickly switch to occasional gym visits, citing the absence of “noticeable” changes in their body.
In fact, the changes have already begun, they are just not noticeable yet. It is very important not to leave classes at such a moment, to overcome your own laziness. We offer you a simpler scenario for parting with extra pounds. For ten days, combine physical activity with the recommended eating plan, and the result will surely please you. In order to maintain slender forms, and in the future not to gain unnecessary pounds, you must follow simple rules: eat less, but exercise more often. For those who are shivering from the very word "physical education", we recommend using transport less often, and completely abandoning the elevator. A month of walking practice - two kilograms is gone! As you can see, there is nothing complicated in our recipe for harmony.
1. Reduce
The menu should not exceed 1100 kcal per day.
Breakfast = three hundred calories.
One bagel (220); 20 grams of cream cheese (30); fresh orange juice (50) - half a glass; Any drink that is free of caffeine and calories.
Lunch = three hundred calories.
Make yourself a sandwich with two slices of bread (preferably with wholemeal flour) (140), a small spoonful of butter (30), 60 grams of low-fat cheese (70); a glass of apple and carrot juice (60).
Afternoon snack
Choose from 100 calories each: one apple (100) or filled low-fat yogurt (100).
Dinner - three hundred calories.
To choose from:
"Vicisgrassi" - a dish known as lasagna with "meat" sauce (260); half a glass of carrot juice with half a small spoonful of olive oil (40).
Grilled turkey breast (250); one cucumber salad, five radishes, and a tablespoon of low-fat sour cream (50).
2. Add
Give ten glasses of water a day!
Just don't drink a lot of water with your meals! It is she who "dilutes" gastric juice, which helps to slow down the process of digestion. Those with kidney problems should consult a doctor.
Why is this necessary? We answer. First, water is a great way to quickly remove toxins from all body systems. Secondly, adequate water intake normalizes intestinal peristalsis.
3. Strengthening
You can't do without physical education
Do a set of five exercises.
• Bends to the side will help tone the muscles around the waist and back (twenty-five times to each side).
• Do not be lazy, swing your abs: lie on the floor, lift your shoulders 30 times off the floor.
• For a thin waist: lie on the floor, bend your knees. Lifting your shoulders off the floor, stretch your right hand to the opposite knee, perform similar exercises with your left hand (do twenty times in each side).
• Strengthen your gluteal and calf muscles. Jumping rope is ideal for this (four sets of fifty times).
• Push-ups are the best training for strengthening the chest muscles as well as strengthening the shoulder girdle. Do three sets of nine push-ups.
Catherine
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