Put grueling diets and hard workouts in the back box, because today we will tell you how to lose weight without space loads and killer workouts in the fitness room.
5 rules you need to learn during these 30 days
- You need to consume 1. 5-2 liters of water every day. Tea, coffee and other drinks do not count, so cheating will not work. We recommend starting every morning with a glass of lemon water.
- Fast food, bread, sweets? Forget about it, eat fruit or salads, which will greatly benefit you. If you want something sweet, then indulge in a piece of dark chocolate. To avoid torturing yourself while grocery shopping, just remember to eat before leaving.
- You should eat food on a schedule, at the same time. You should also have a snack between meals. So your body will be calm, and you can speed up your metabolism and not feel hungry.
- Traffic. You have to move. Take a walk, walk to work, or take the escalator up.
- Remember, you should not think that you have already reached the desired weight. Imagine that proper nutrition and exercise are already part of your lifestyle. Enjoy life, be positive. The mental attitude is very important. Remember that what matters is what happens on a regular basis.
Training plan for the month
Perform workouts every other day, this will be the best option for your body. First, do a warm-up: light jogging in place, body bends to the right and left, squats (10-15 times) and arbitrary arm swings.
It's time for the main workout. At first, do exercises for 2-3 sets of 10-20 repetitions, the pause between sets should not exceed two minutes. Gradually, you should increase the load.
First week
Press pumping unit
Classic Body Raises - 2 sets of 20 reps.
The starting position is lying on your back. Fasten your hands behind your head or on your chest. Spread your elbows to the sides. Bend your legs slightly at an angle of 45-60 degrees and lift them off the floor. Now start lifting your head. Stretch your chin towards your chest. Get to the maximum point possible 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 without sagging and protruding parts. At the same time, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.
Twists - 2 sets, 10 reps.
Lie on the floor with your knees slightly bent. Slowly lift the body and start twisting, first in one direction, then in the other. Try to touch your elbow to the opposite knee. At the bottom, do not lie completely on your back. Stay two centimeters off the floor. Keep behind your head.
Boat - 2 sets, 10 reps
Lying on your stomach, raise your chest and outstretched legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and maintain this position for five deep breaths. Return your hands behind your back, grab your ankles and try to swing back and forth a little.
Block pumping buttocks and hips
Pelvic Raises - 2 sets, 10 reps
Lie on your back, bend your knees, and place your hands along your body, palms down. As you exhale, lift your hips up to the maximum possible point. At this point, you need to lock in for a few seconds. At the same time, your back should remain straight. While inhaling, slowly return to the starting position.
Back leg swings - 2 sets, 20 reps per leg.
Get on your knees and rest your forearms on the floor. The back is straight, slightly arched at the lower back, look forward. Next, take a breath and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.
Hip adduction - 2 sets, 20 reps per leg.
Lie on your right side, rest your right hand on the floor, and put your left hand on your waist or on the floor. The right leg is straight, the left leg is bent at an angle of 90 degrees. Pull the toe of your right leg towards you and lift it to the maximum possible point. Then return your leg to its original position.
Squats - 3 sets, 15 reps
Stand straight with feet shoulder-width apart, arms extended forward. Start squatting slowly. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where your hips are parallel to the floor. Now rise slowly, controlling each movement.
Arm muscle tightening block
One-leg push-ups - 2 sets, 10 reps.
Get on your knees. Get into a prone position with your hands under your upper chest. The distance between the palms should be slightly more than shoulder width apart. From the bottom point, begin to lift the body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The abs and buttocks are tense. If it is difficult, you can do push-ups on the legs bent at the knees.
Rock Climber - 2 sets, 10 reps.
Make a plank. The body should be a kind of straight line, the abs and buttocks are tense. Bend your right leg at the knee and pull it to your chest. Put your toe on the floor, then return your leg to its original position. Repeat with the other leg.
Stretching block
Butterfly - 3 sets, 10 reps
Sit on the floor, bend your knees and press one foot against the other. Spread your knees apart and place your palms on them. Pressing gently on them, press your knees to the floor, trying to achieve full contact over the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.
Pharaoh - 3 sets, 30 seconds per side.
Sit on the mat, extend your right leg in front of you, and bend your left at the knee and throw behind your right. Then turn your torso to the left and rest 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. Maintain this pose for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
Rolls on the back - minimum 15 times.
Lying on your back and bending your legs, try to reach your knees with your chin and your chin with your knees. At the same time, swing, clasping your legs with your hands.
Second and third weeks
Press pumping unit
| Classic torso lifts | 3 sets, 30 reps |
| Side bar | 3 sets, 60 seconds per side |
| Twisting | 3 sets, 20 reps |
| Boat | 3 sets, 20 reps |
Block pumping buttocks and hips
| Lifts of the pelvis | 4 sets, 20 reps |
| Swing your legs back | 3 sets, 30 reps per leg |
| Hip adduction | 3 sets, 30 reps per leg |
| Squats | 3 sets, 30 reps |
Arm muscle tightening block
| Push-ups on one leg | 3 sets, 10 reps |
| Rock climber | 3 sets, 10 reps |
Stretching block
| Butterfly | 3 sets, 20 reps |
| Pharaoh | 3 sets, 60 seconds per side |
| Cat | 3 sets, 15 reps |
| Back riding | 25 times minimum |
Fourth week
Press pumping unit
| Classic torso lifts | 4 sets, 30 reps |
| Side bar | 4 sets, 90 seconds per side |
| Twisting | 4 sets, 20 reps |
| Boat | 4 sets, 20 reps |
Block pumping buttocks and hips
| Lifts of the pelvis | 4 sets, 30 reps |
| Swing your legs back | 4 sets, 30 reps per leg |
| Hip adduction | 4 sets, 30 reps per leg |
| Squats | 4 sets, 35 reps |
Arm muscle tightening block
| Push-ups on one leg | 4 sets, 10 reps |
| Rock climber | 4 sets, 10 reps |
Stretching block
| Butterfly | 4 sets, 20 reps |
| Pharaoh | 4 sets, 60 seconds per side |
| Cat | 4 sets, 15 reps |
| Back riding | 35 times minimum |
Diet for a month
Try not to be distracted while eating. Turn off the TV, put your book and phone aside. This will help you consciously get satiated faster. To avoid overeating, try to keep yourself busy. 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 retains water in the body, which is worse for you.
- Try not to use store sauces. They are high in calories and full of artificial additives, so you should make your own sauces.
- Drink green tea, fruit and vegetable juices. Do not overuse coffee, commercial juices and tea with sugar. Also, do not drink alcohol, it is high in calories and can help whet your appetite.
Here are some sample dietary choices that you can use to create your own personalized meal plan.
| Breakfast | First snack | Dinner | Second snack | Dinner |
|---|---|---|---|---|
| Oatmeal and some dried fruit, low-fat milk and fruit. | Fruits or crackers with feta cheese. | Chicken and vegetable soup. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil. | One glass of curdled milk (2. 5% fat) and two grain loaves. | Baked bell peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some herbs. |
| Vegetable salad with olive oil. Hot whole grain bread sandwich. | Low-fat cottage cheese, fresh or frozen berries. | Broccoli baked with cod. Fresh lettuce leaf. | Oatmeal cookies, green tea. | Fish fillet with vegetables. Natural yoghurt. |
| Oatmeal porridge with a spoonful of raisins. | One glass of kefir (1% fat) and two grain breads. | Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad. | Natural yogurt (1. 5% fat), diet bread. | Grilled or braised lean fish. Greens salad dressed with lemon juice. |
| Boiled buckwheat with a tablespoon of vegetable oil. | One apple, low-fat cottage cheese. | Veal with steamed potatoes. Tomato and feta cheese salad. | Low-fat cottage cheese with honey. | Salmon with rice garnish. Tomato slicing. |
| Scrambled eggs, large tomato, cheese and black bread sandwich. | Fruits or crackers with feta cheese. | Vegetarian soup with a slice of second-rate bread. Vegetable salad dressed with olive oil. | Low-calorie yogurt, a few oatmeal cookies. | Two-protein omelet with low-fat milk, tomato and green onions. |
| Low fat cottage cheese mixed with parsley, radish and herbs. | Low-fat cheese and diet bread. | Grilled lean fish and boiled potatoes. Greens salad dressed with lemon juice. | Boiled egg, tomato. | Casserole with cheese, lean veal and vegetables. Sandwich made from second grade bread and pink salmon. |
| Buckwheat with boiled chicken, lettuce. | One boiled egg and a glass of vegetable juice. | Stewed liver with buckwheat garnish. Vegetable mix. | Kefir with black bread. | Stewed or baked veal. Fresh cabbage salad. |
By following all the rules and exercises, controlling your eating habits, you can achieve the desired result in a month.