When I was involved in professional sports, then confess
frankly, I didn’t watch my diet very carefully.
Errors in the form of chocolates (and I still love them
very, very!) paid off with heavy loads, so I don’t
getting better.
Leaving a great sport, I continued to eat about the same, and,
as a result, gained a few pounds. Then I became
it is clear that if I do not want to turn into a donut, I need to change
nutrition and adapt workouts to my new life as
already a fitness trainer, which I succeeded with.
Later I had to “adapt” to the new rules again.
after the birth of a little boy. And again I easily managed to lose weight.
I hope my proven weight loss program for the week will help and
you. The program includes a special diet menu + complex
exercises that can be done at home, without special
simulators.
Contents
Slimming food
Choosing the right diet is 70% of success.
The most useful for the figure and for the body is considered
menu built on the basis of the “power pyramid”:
– when about 40% of the diet consists of vegetables (except beets,
potatoes) and fruits (except bananas, grapes); – another 20% is
cereals, cereals, potatoes, beets, sweet fruits and dried fruits, bread
from coarse flour; – 20% are protein sources – meat, fish,
chicken, eggs, cheese, dairy and dairy products; – 10% – fats
– vegetable and butter, sunflower seeds, nuts; – and the rest
10% – this is “sweet goodies”, that is, something that is not too useful,
but very tasty for us.
Based on this, you can make your daily diet,
whose caloric content depends on the level of energy consumption. For example, in
workout day can increase the amount of complex carbohydrates,
afford something tasty (of course, in small quantities).
But on calmer days, it’s better not to overdo it with calories,
since they will all flow freely on the thighs and
the stomach.
Menu on the day of training
Первый завтрак: 150-200 г каши — геркулес, гречка, бурый
rice, millet. You can add some milk or fruit to the porridge.
dried fruits. Use sugar, salt and butter very sparingly, and
better do without them. To porridge add a slice of cottage cheese –
grams 30, or 50 grams of cottage cheese or boiled egg. Drink – tea without
sugar or unsweetened berry juice.
Второй завтрак: фрукт и немного орешков (20-30г) или
fruit and a glass of sour milk drink.
Обед: суп на нежирном бульоне с овощами — борщ, щи или
just vegetable soup, then vegetable salad, 100-120 g of chicken or
meat and 1-2 slices of bread, drink.
Полдник: хлебец с сыром.
Ужин: паровая или запеченная рыба с тушеными овощами (или
steamed).
Перед сном: стакан кефира.
If your workout is in the morning, then eat a banana in front of her, a piece
bread with bran, dried fruit, and after the class – green tea,
salad and only 1.5-2 hours – a full meal.
This menu is approximate, the range of products may vary.
The main thing is that it should be built into the very pyramid of the correct one.
power supply.
Breakfast, lunch and dinner during the week
For breakfast, it is permissible to eat omelets, cereals, curds and yoghurts,
fruits.
Lunch can be without soup – vegetables (salad, stew) and meat, chicken
or fish. At work or school will rescue a sandwich on bread with
low-fat turkey ham and a portion of lettuce.
You can and should take the right food with you to work, and
In any case, do not pay attention to ridicule and misunderstanding of colleagues.
Let them think what they want. But you know that being slim and
healthy is much better than eating fat table cutlets with mashed potatoes and
have at least ten extra pounds.
For dinner – fish or cottage cheese dishes, fruits or vegetables – after
heat treatment, between meals – sour milk
products, fruits, cereals, cereals, nuts.
Kefir before bedtime is not only tasty, but also very useful, it
cleanses the body and promotes weight loss. This kind of food
easy to withstand, it is balanced, the main thing is to overcome yourself
psychologically. This is not a diet for a week, it is an example of how to
eat always.
Want to lose weight – do not give up complex carbohydrates (vegetables)
and protein (meat, fish, eggs, milk), they are necessary for the body.
Just choose lean meat, skinless chicken, dairy products with
reduced fat content.
Also, do not completely give up fat. Once a week
You can arrange a fasting day, provided that you do not have
contraindications and you are not going to fully compensate for it
the next day. On the fasting day it will be useful to go to the bath
and do exercises from yoga.
Slimming exercises
During this slimming week, you should study
20-30 minutes daily or thrice a week by the hour, that is at least
3 hours a week. Daily exercise should consist of exercises.
on all muscle groups. Here is one of my working complexes:
- Warm up (walking in place, bending, turning, or basic steps
from aerobics, swing hands, etc.) 3-5 minutes. - Squat 3 sets of 50 times, can do less.
- Lunges – 3 sets of 15-20 times on each leg.
- Mahi legs lying on its side. Make on each leg 3 sets of
20 times. - �”Scissors” lying on his back. Feet try to keep straight, not
bend your knees. - Push-ups from the knees or straight legs, do the same three
Approach from 10 to 15 times. Place your hands wider to better
to work out the chest muscles. - �”Scissors” hands. Stand straight, arms down, strain
muscles of the back, abdomen and arms and begin to make “scissors” with your hands,
gradually lifting them up, then lowering down, without ceasing
cross arms Do this five times, rest and do
two more approaches. - Body back raises. Lying on your stomach, put your hands along
body, as you exhale, strained your back and buttocks, tear the body off the floor and
rise as high as possible, drop down. Make 8-10
раз, отдохните и выполните two more approaches. - Stretching arms and legs. Get on all fours, pull in your stomach.
Smoothly and simultaneously lift off your right arm and left leg from the floor,
pull them out so that the body from the fingertips to the tips
the toe has formed one straight line. Return to original
position and do everything too, but with your other hand and foot, this
there will be one repeat. Just make 8-10 repetitions, 3 sets. - �”Strap”. Take the position as for push-ups with straight legs, but
with forearm support, pull in the belly and try to hold out
In this position for half a minute or more, rest and repeat another 1-2
times - Oblique twisting. Lie on the floor on your back, bent at the knees
put your feet on the floor, put your hands behind your head. Twist,
trying to touch the left elbow to the right knee and vice versa.
Perform at least 3 sets of 30 repetitions. - Hitch.
During training, do not forget about the water.
If you are practicing every other day, add to the exercises.
jogging in fresh air or other aerobic exercise to
training lasted an hour.
I gave you an example of daily workouts and weight loss menus.
By eating this way and doing it three times a week, you will drop
about a pound of fat in 7 days, and this is very good
indicator!
It is so much fat that patients don’t lose water and fatty tissue.
under the supervision of a professional nutritionist. Losing weight so
pace, you do not harm your health and reduce the likelihood that
weight will be back. After all, it is important for you to lose fat tissue, and not
muscle and not water.
Read on:
- Dietary menu for the week
- Quick Weight Loss Tips
- Mistakes that make you not lose weight
