The calendar summer will start in a couple of days, and with it the season of vacations and beach photos on Instagram. In all honesty, frankly admit to yourself: are you ready to wear a crop top with a short skirt or upload a photo in a bathing suit without retouching and filters? It's a great moment to finally take on yourself, because motivation has not been so strong for a long time (especially if you fly out on vacation in a couple of weeks). Of course, it is almost impossible to radically transform in such a short time, but it is quite possible to adjust the waist and hips, increase the elasticity and tone of the skin, and also lose a couple of kilograms. How - our experts tell.
FOOD
Alisa Shabanova, the ideologist-developer of the author's menu GrinDin, a service for the delivery of delicious and healthy food for the whole day
Breakfast: protein omelet with vegetables and whole grain toast
Lunch: low fat cottage cheese with fresh fruit or berries
Lunch: broccoli puree soup, steamed turkey steak with vegetables, brown rice
Afternoon snack: salad with chicken breast and spinach
Dinner: steamed cod fillet, vegetable salad
To lose weight and get in shape as soon as possible, first of all, you need to bring the body out of hibernation and speed up the metabolic process. Frequent meals (5-6 times a day) in small portions and drinking enough water will help to speed up the metabolism. Within a week you will feel a pleasant lightness in your body, your intestines will work better and your metabolism will improve. To further stimulate these processes, drink water with lemon and ginger, and do not be afraid to add spices and hot peppers to dishes - they have a high fat burning effect.
Rely on protein: it is necessary for building cells, including muscle cells (which is important for active sports). Thus, you will reduce the calorie content of the diet without feeling hungry. Choose lean meats, chicken breast, turkey and white fish, steamed or grilled. Also, the diet should contain a variety of vegetables and herbs rich in fiber, vitamins and minerals - there should be at least 500 g of them per day. Complement your daily menu with crispy oat bran: they are a great substitute for high-calorie snacks: chips, seeds, salted nuts.
Simple carbohydrates (sugars and sweets, baked goods, refined rice), animal fats and fried foods should be avoided, and complex carbohydrates should be temporarily limited. Fruits, cereals, whole grain bread can be eaten only in the morning - until 16:00.
For the first week, eat a high-protein diet with a calorie content of 1400-1500 kcal per day and drink plenty of water, at least two liters per day. From the second week, reduce the number of calories consumed to 1200. To do this, you can reduce the consumption of carbohydrates. Eliminate cereal side dishes, potatoes, replacing them with fresh vegetables and legumes.
In the third week, add two fasting days for the smoothie. They will not only help speed up the process of weight loss, but also saturate the body with vitamins and minerals. In the morning, drink fruit or fruit and vegetable smoothies, and in the second - only vegetable. So that the body does not suffer without protein, be sure to add vegetable protein to the smoothie - wheat germ, soy, rice protein.
In the last week, exclude salt from the diet - it retains water in the body and gives unnecessary puffiness. This will make the body visually more embossed, "chiseled". If you can eat little or no salt, keep this habit after the diet. Instead of salt, use foods that are naturally rich in sodium: tomato paste or ground dried tomatoes, paprika, celery.
This nutritional principle, especially when combined with regular exercise, will help you shed the few pounds you gained in winter without compromising your health. Of course, the effect will not be cosmic, but this moment can be a great start for a return to a healthy lifestyle. Continue to eat healthy and varied, even after systemic weight loss, and you can not only maintain the result, but also increase it.
APPARATUS COSMETOLOGY AND MASSAGES
Olga Likholetova, cosmetologist, Milfey salon
Detox and Renewal program SB-26 - 5-6 procedures
Anti-cellulite care program SB-26 - 3-4 procedures
Collagen lifting care SB-26 - 2-3 procedures
A balanced diet, as well as regular exercise, is a good start for getting your weight off the ground. However, in pursuit of the cherished numbers on the arrows of the scales, many forget that along with the leaving kilograms, skin tone decreases. To return the body to youthful elasticity, hardware techniques were invented.
For example, Endosphere therapy. The essence of the procedure lies in a powerful drainage effect, which is triggered when the skin surface is treated with a special attachment with many rollers rotating at a given speed. In the Millefeuille salon, the popular hardware technique was supplemented by means from three different lines of the SB-26 brand.
So, cosmetologists recommend starting preparation for the summer with the program "Detox and Renewal", which consists of cleansing with a scrub, wrapping and massage, as well as exposure to all parts of the body using Endosphere therapy. Already after the first session, due to the withdrawal of excess fluid, the feeling of puffiness disappears, a pleasant lightness is felt. After 5 sessions (maximum twice a week), the volumes are reduced, the skin is smoothed and cellulite becomes less noticeable.
To consolidate the result, you can follow the course "Anti-cellulite care" of 3-4 procedures. The essence remains the same - only the range of SB-26 products changes, and the emphasis shifts to the area of the hips and buttocks. To achieve the wow effect - the Collagen Lifting Care program, which is guaranteed to give elasticity and increase the overall skin tone.
SPORT
Alexander Mironenko, fitness director of the sports club "Section"
Monday - yoga
Tuesday - tabata
Wednesday - cardio
Thursday - rest
Friday - yoga
Saturday - tabata
Sunday - cardio
Monday - rest
YOGA
FIRST TRAINING - "AWAKENING"
PERFORMANCE OF THE COMPLEX - "GREETING OF THE SUN"
The sun salutation energizes, improves well-being, has a positive effect on the entire body, balances the nervous system, stimulates metabolism, promotes weight loss and tone muscles.
It is best to perform this exercise cycle in the morning before breakfast on an empty stomach, the ideal time is from 5 to 7 in the morning, it is during this period that our body is most willing to part with fat reserves. It is necessary to perform asanas smoothly, with control and awareness, in the rhythm of your breathing. It is necessary to do 28 cycles, alternating legs.
Position 1: Pranamasana (prayer pose)
Stand up straight, feet together. Palms together in namaskar mudra.
Position 2: Hasta uttanasana (arms raised pose)
As you inhale, stretch your arms above your head. Bend in the back, stretching and lengthening the whole body, from the feet to the fingers.
Position 3: Padahastasana (head to feet)
As you exhale, tilt down. With your palms, touch the floor on the sides of the feet.
Position 4: Ashva shanchalanasana (horseman pose)
As you exhale, bend your left leg at the knee, and take a long step back with your right. The right leg rests on the toes. Bring the pelvis forward, bend a little in the back, open the chest and look up. The fingers are pressed to the floor and balance the body. Feel the stretch across the entire front of the body.
Position 5: Kumbhakasana (Plank Pose)
While inhaling, take a step with your left foot to your right and fix the pose. The wrists are located under the shoulder joints, the fingers are directed forward, the buttocks are tense; legs, back and neck in one extended line.
Position 6: Namaskar Bar (Eight Points of Contact)
As you exhale, touch the floor with your knees, then smoothly, by bending your arms, lower your chest and chin onto the mat, leaving space between the pelvis and the floor. The arms, chin, chest, knees and feet are the pivot points of the body.
Position 7: Bhujangasana (snake pose)
While inhaling, lower the pelvis and hips, straighten your legs and at the same time feed your chest forward, pushing your hands off the floor, bend in your back and look up.
Position 8: Kumbhakasana (Plank Pose)
On exhalation, repeat pose 5.
Position 9: Aqua Shanchalanasana (Horseman Pose)
While inhaling, step with your left foot forward, placing your foot between your palms. Transfer the weight of the body to the leg in front, bend in the back and look up.
Position 10: Padahastasana (head to feet)
As you exhale, step with your right leg forward, placing your feet together and straightening your legs, while tilting forward.
Position 11: Hasta uttanasana (arms raised pose)
On inhalation, straighten up and take position 2.
Position 12: Pranamasana (prayer pose)
As you exhale, lower your arms to your chest and fold them together, repeating position 1.
TABATA
This is a high-intensity interval training session that will help boost your metabolism and accelerate the process of overweight loss. This workout was developed by Dr. Izumi Tabata, who has proven its effectiveness in hundreds of studies.
20 seconds - doing the exercise, 10 seconds - rest. One round of tabata will take exactly four minutes. Rest between rounds - 1-2 minutes. In total, you need to do 8 rounds, in each of which you do different exercises.
Round 1 - 4 MINUTES
1) Squats
I. P. Standing, feet shoulder-width apart
Fulfillment: while inhaling, sit down to a right angle at the knees, while exhaling, return to the starting position (hereinafter - I. p.)
Recommendations: the back is straight, look forward, the knees do not go beyond the feet, the heels are pressed to the floor, do not block the knee joints.
Round 2 - 4 MIN
2) Push-ups
I. P. Lying support with support on the feet (option for support on the knees)
Execution: while inhaling, bending your elbows, lower your whole body down, exhaling, pushing your hands off the floor, return to and. P.
Recommendations: legs, back and neck in one line, abdominal muscles are taut and tense, do not block the elbow joints and do not hold your breath.
Round 3 - 4 MIN
3) Running with high knees
I. P. Standing
Execution: running in place, raising the knees high up.
Recommendations: straight back, look forward.
Round 4 - 4 MIN
4) Crunches on the press
I. P. Lying on his back, hands behind his head.
Fulfillment: on exhalation, due to the tension of the abdominal muscles, raise the shoulders and chest up, without raising the lower back from the floor, while inhaling, return to and. P.
Recommendations: do not hold your breath, do not press your hands on the back of your head.
Round 5 - 4 MIN
5) Alternate backward lunges
I. P. Standing, feet at the width of the pelvic bones.
Fulfillment: while inhaling, lunge backward, bending your knees to a right angle, while exhaling, return to and. etc. and repeat on the other leg.
Recommendations: the back is straight, looking forward, the knees do not go beyond the feet, the heels are pressed to the floor, the abdominal muscles are tightened.
Round 6 - 4 MIN
6) Reverse push-ups
I. P. Palms on the edge of the horizontal bench, feet on the floor.
Execution: while inhaling, bending your arms at the elbows, lower your body vertically down to a right angle in the elbow joints, while exhaling, due to the tension of the muscles of the arms, return yourself to and. P.
Recommendations: the back is straight, breathing in the rhythm of movement, the body is perpendicular to the floor, the arms are parallel to each other, the abdominal muscles are tightened.
Round 7
7) Army jumping
IP Standing, hands along the body.
Fulfillment: on the exhale, jump with the legs to the sides, arms up, on the inhale, return to and. P.
Recommendations: back straight, looking forward, abdominal muscles tightened, breathing in the rhythm of movement.
Round 8
8) "Scissors" on the press
I. P.lying on your back, arms behind your head, straight legs in weight, shoulders raised up, abdominal muscles in static tension.
Exercise: to bring and spread legs, keeping them in weight.
Recommendations: the abdominal muscles are tense, do not press on the back of the head, the lower back is pressed to the floor, do not hold your breath.
WORKOUT 3 - CARDIO DAY
On this day, you need to walk or run 10 km at a heart rate of 50-65% of your heart rate (heart rate) max.
How is the training cycle structured? You have 3 training days. The first day is yoga, the second is Tabaka, the third is cardio, on the fourth day you need to relax, where it is recommended to go to the pool, to spa treatments, to do a massage or wrap. Then the cycle is repeated again.