Many things that have long been collecting dust in the far corners of the apartment can be used for training. The main thing is your desire!
Yoga mat
If you have this item, it means you were once into yoga. It's time to return to what you once loved! Start with a few basic poses and later move on to more complex ones. By doing yoga, you rebuild your body to a normal mode of operation, which means that in the end you can even lose weight!
Sports balls
No one to play ball with? Do it yourself! Lying on your back, grasp the ball with your feet. Raise your legs straight with him and return to starting position. Repeat 10 times. This is a great exercise for the abs.
And this exercise will make your legs slender. Stand straight with your feet together. Take the ball in your hands and lift it above your head. Take a wide step with your left foot to the left while squatting down right leg. Tilt your hands with the ball to the left, tilt your body after them. Return to the starting position. Take a step to the right, squatting on your left leg, and follow the ball to the right. Take your time. Repeat 8 times in each direction.
Rollers
To get results from roller skating, you need to train for 30 to 60 minutes. But can this entertainment be called training?! By roller skating, you develop your gluteal and thigh muscles, ankle and calves. Since the body is subjected to aerobic stress, you don’t have to worry about an over-pumped body. Long skiing at an intense pace burns fat perfectly!
Dumbbells
Regardless of whether your dumbbells are heavy or light, you can use them for your workouts. There are about two hundred various exercises which can be done with dumbbells. To ensure that your workout with dumbbells is aimed specifically at burning fat, take light weight dumbbells - so that you can work with them at a fast pace. But to work on individual problem areas (for example, when you need to tighten sagging buttocks or chest), use heavier dumbbells - ones with which you can do no more than 6-15 repetitions of one exercise.
Bike
You can burn up to 500 calories per hour by riding. But that's just one reason to pedal. During a bicycle ride, the leg muscles are strengthened and their endurance increases, and the activity of the cardiovascular and respiratory systems improves. In addition, it is burned large number fats are reduced body fat in the hip area. In this case, cycling should become regular and last at least 45 minutes.
Tennis racket
Typically, tennis is a game of two or four people. But if you wish, you can train alone. All you need to do is find a wall. Such activities will allow you to always remain in good health. sports uniform. Your muscles will be toned if you actively fight with an imaginary opponent. It won't take more than 15-20 minutes a day, and the result will be noticeable very soon.
Hula hoop
One week regular classes with hula hoop helps reduce waist size by one centimeter or more. However, hula hoop exercises allow you to train not only your waist, but also other muscles of the lower half of the body (buttocks, hips, legs), as well as shoulders, arms, and back. During daily exercise, it is necessary to gradually increase the intensity. Choose rhythmic music for this, then your mood will be high!
Jump rope
Jumping rope may seem like child's play, but boxers claim that the best simulator can't be found! And all because jumping over a rope works the whole body. Scientists have calculated that 10 minutes of jumping rope has the same effect on the cardiovascular and respiratory systems as 12 minutes of swimming, 2 sets of tennis or running 3 km. Therefore, it can be called an excellent cardio workout.
And it's also perfect morning exercises. You can also burn more calories by jumping than by cycling, dancing or swimming. Jumping with a crossed rope is especially effective at burning fat. If you practice regularly for 20-30 minutes a day, you can achieve what you want quite quickly, because in short workout really burn 250-350 kcal.
"Eat less, exercise more" exercise"You've probably heard this a million times. In reality, we don't always have the time (or willpower) to stick to a weight loss regimen. Don't worry. These 10 clever tricks will help you lose weight without any problems. extra pounds ov.
1. Chew your food long and thoroughly
It takes your body 20 minutes for the signal of satiety to reach your brain. Chew slowly and enjoy the taste of your food. In addition, only the first bites give complete satisfaction from the meal. If you don't have the strength to chew for a long time, take a few sips of water.
2. Wear skinny jeans
Each of us has several pairs of jeans that we can only fasten while lying on the sofa or by sucking in our stomach well. Wear them more often, but don't wear them for long. They will serve as a good incentive for proper nutrition and losing weight.
3. Weigh yourself regularly
Who likes to see weight gain on the scale? Nutritionists say that weighing yourself frequently and tracking your results can help you maintain your goal (or even lose weight!). All you need is to create a table with your indicators or download the appropriate application to your phone.
4. Eat a double breakfast
Studies have shown that those who indulge in a nutritious breakfast lose extra inches faster than those who eat well at lunch. Those who eat a full breakfast get more energy, which has a positive effect on physical and mental work.
5. Look at fruits and vegetables more often
It turns out that if you consider fruits and vegetables, you can reduce your cravings for something harmful. Subscribe to posts about healthy food on your Instagram and before lunch, admire the beautiful pictures of vegetable salads and healthy eating.
6. Hide junk food away
This way you will save yourself from unnecessary snacks. After all, if you have to reach into the farthest cupboard for your favorite chips or candies, the desire to eat too much most often goes away on its own.
7. Take smaller bites
Fast eaters who take large bites consume 52% more calories than small bite eaters. Cut your food into small cubes and use smaller dishes to save yourself from unwanted overeating.
8. Admire your reflection
Having a mirror in the dining room will make you think twice before putting anything in your mouth. Researchers say that when you look at your reflection, your brain controls your actions, which will prevent you from eating anything unnecessary or harmful. This way you will have both a beautiful mirror in the kitchen and a tip about healthy eating.
9. Dim the lights
Those who eat under soft and warm light consume 175 kcal less than those who like to eat in brightly lit areas. So have romantic candlelit dinners more often!
10. Turn off the TV and put away your phone
Surely, you have heard more than once that while reading email or watching TV, you most often do not control what you eat. And this risks the fact that you may eat 10% more than you should and want. Friends will wait, TV series too, while you enjoy lunch or dinner.
Ecology of life: I was losing pounds and getting new health problems. I left training and diets and created my own method of losing weight...
7 steps to slimness
I was losing pounds and getting new health problems. I left training and diets and created my own method of losing weight.
One summer I walked past a watermelon-melon stand and smelled the smell of melon. I was a nursing mother then and ate whatever I wanted, like a pregnant woman. Now I wanted a melon, I even bought two.
The house was 800 meters away, very close. Overcoming this section with two melons in hand turned out to be a real challenge. Together they weighed exactly 10 kilograms.
With the last of my strength, I went up to the apartment and put the bags on the floor. It was an incredible relief. My arms couldn’t straighten, my knees were trembling, I fell weakly onto the sofa and thought about only one thing: how nice it is to be freed from those extra pounds that you have been carrying around with you for so long...
And then it dawned on me. So I’m carrying these kilograms on me! Every day, every step. I no longer feel how hard all my organs are working. I imagined that I had been carrying these two melons for a year and how relieved I would feel if I left them. That would be great!
First attempt - fitness
Soon I came to one of the best fitness club Moscow. I received a training plan and got down to business. I followed exactly all the trainer’s recommendations, only sometimes on the treadmill my heart rate sharply doubled. In 5 months I lost 14 kilograms, but it turned out that during the classes I suffered a micro-infarction and didn’t even notice it. I had to stop training.
Second attempt - weight loss according to the Allen Carr system
IN wildlife no squirrels overweight- you can't argue with that. I ate nuts, fruits and monitored the compatibility of foods; I had grapefruit for breakfast. The result was again ambivalent. Minus 5 kg of weight and problems with the pancreas. I recovered for a long time and was observed by a gastroenterologist.
Third attempt - therapeutic fasting
The weekend program at the fashionable sanatorium, where pop stars lost weight, inspired confidence. On the program I lost 3 kg over the weekend. After which I experienced a hormonal imbalance and now I have become a frequent visitor to the endocrinologist.
The number “3” has the magical power of persuasion. I realized that my body was resisting my attempts to lose weight.
I felt as if someone put me behind the wheel of an unknown car and did not give me instructions on how to drive it.
I asked myself: "What's wrong?" and realized that I didn’t like restricting myself in food, starving, or running on a treadmill. I did everything through force, and my health deteriorated. I got results, but the weight came back. From minimal physical activity my heart rate soared to 180, and the slightest attempt to limit myself in food caused “panic gluttony.” I had to find new opportunities.
Making friends between body and brain?
I took as a basis the hypothesis that I could get rid of excess weight and remain in harmony with own body. The task of losing weight at any cost was quite damaging to my health.
The weight continued to creep up. Now I wanted not so much to lose weight, but to become more resilient and energetic.
Where do I get energy and where do I spend it? Finding answers to these questions allowed me to become slim again without dieting, fitness, or harm to my health.
Here are seven steps to help you do just that.
1. Learn to hear yourself
When we become seriously ill, we begin to sense signals from our body. In ordinary life we ignore them. Imagine a strange situation. You came to the store and wanted to buy a banana, but they told you: “You’d better take an orange. It has fewer calories and more vitamin C. It's autumn. You need to buy an orange." How will you feel? Why is the seller dictating to you? You will say: “I myself know what I want.”
This is how the body feels, sending signals that it needs at the moment. And the brain, like a store clerk, offers new ideas.
It's even worse if it's another person's brain. Believe me, the body knows exactly what it needs and how much for a balanced diet.
2. Learn to trust
Don't waste energy on unnecessary control. Control begins where trust ends. Reduce SMS in the style of “how are you - where are you - call” to a minimum. Often this hides behind them a desire to control rather than participation and care. Learn to trust people and yourself more. And very soon you will enjoy the changes.
3. Wish strongly and sincerely
Remember your real dream. Perhaps you wanted to dance fiery Latin or tango. Or rollerblading. Or ride through the waves on a sailing board...
Excess weight prevents you from realizing your dreams, so the desire to lose weight haunts you.
As motivation, imagine yourself twenty kilograms overweight in 20 years. “Not this!” you say. You will find opportunities to get rid of everything unnecessary in your life and create a clear program.
4. Remove clutter from your home.
How to fill your life with sparks of joy? When you look at what makes you happy, they appear in your eyes.
Without regret, part with what does not make you happy. Let this be a good habit. Don't forget to clean your email. When you have freed yourself from physical trash, get rid of emotional stuff.
5. Forgive insults
For years we carry grievances, carefully hiding them from ourselves so as not to hurt ourselves. This doesn't benefit anyone, least of all us. Resentment creates “ headache” in direct and figuratively. You can get rid of this burden. Forgive everyone at once. The words “sorry” and “just” have a common root.
6. Calm the “inner critic”
We are very keen on physical body detox programs, but we rarely notice how every minute we poison ourselves with toxic thoughts, including the “inner critic” mode. We remember our school teachers and notebooks with corrections in red pen. We do not give ourselves the right to make mistakes, but we make mistakes and every time, out of habit, we blame ourselves.
Notice your achievements, victories, successes. Big and small.
7. Be present
Every situation has two sides: external events and your reaction to these events. There is no point for the Universe to create a situation just to scare you, offend you, or accuse you of making a mistake. The purpose of all life on Earth is to grow, develop and be happy.
All that remains is to understand what needs to be done right now. Just one step to grow, develop and be happy.
Conclusions
Shift your focus from calorie balance to energy balance.
Get rid of negative experiences and find new sources of energy:
- Inspiration when you dream;
- Courage when you get rid of fears;
- Strength when you forgive offenses.
When you see the target, there is no point in forcing events. To achieve it and sweep away everything in its path, and at the same time miss something valuable. It is important to regularly, every minute, do everything that is required at the moment. Even in overcoming obstacles, you will see new opportunities.
Your body will help you - the only means of transportation on the path to your dream.
Do you dream of playing sports or toning your body, but are unable to attend gym? No problem, we'll give you some effective advice that will help you find a way out of this situation. After all, every woman must have old unnecessary things lying around her house, just in case, but in fact they can become your lifesaver during sports.
Yoga mat
You can buy it at any sports store, or you can use a small mat at home. Start your classes with simple exercises, over time you will adapt and be able to perform more complex exercises.Ball
If you have a ball lying around, great! Use it for training purposes. Very effective for pumping up the press. Hold the ball with your feet, raise your legs, be sure to straighten them, and return to the starting position. Perform the exercise while lying on your back.But good exercise for legs. Stand shoulder-width apart, grab the ball and raise your arms. Left leg move to the side, squatting on the right, while tilting the body to the left. Repeat the same with your right leg.
Rollers
Roller skating not only brings a lot of fun and lifts your spirits, but also trains your body, as it affects the body aerobic exercise, which in turn helps burn a large number of calories. You need to ride for at least 30 minutes.Dumbbells
Dumbbells of any weight and size will do. It is advisable to choose dumbbells with a lighter weight in order to repeat a number of exercises many times. But heavier dumbbells help when working with problem areas, but the number of repetitions will be correspondingly less.Bike
A bicycle is useful and necessary for improving respiratory and cardiovascular system. Strengthens the ligamentous-articular apparatus of the ankle, knee and hip joints. It helps burn a large number of calories in an hour. The duration must be at least 45 minutes.By using tennis racket you can tone your muscles and strengthen the ligamentous-articular apparatus of the elbows and shoulder joints. If you don’t have a partner, don’t be sad, you can play by yourself using the wall. In addition, it takes little time, only 15-20 minutes a day.
Hala hoop
Hala hoop helps to reduce waist size. Strengthens the muscles of the lower belt (thighs, leg muscles, gluteal muscles), as well as the upper belt (muscles of the shoulders, arms, back).Jump rope
The well-known children's toy turned out to be a universal exercise machine for athletes. Strengthens cardiovascular and respiratory system, while all muscle groups work. An excellent choice for cardio training. Already after 20-30 minutes it helps burn large amounts of fat.Nature instills in a woman the desire to be beautiful, slim and fit, in order to rejoice and admire when she sees herself in mirror image. However, few are able to find time (of which quite a lot is needed!) for intensive and, most importantly, regular training in gym. But there is always a way out! Below are some useful tips about how to stay slim without going to the gym and exhausting workouts. To always be in shape and lose in a timely manner overweight , you need to remember ONE simple, and very important rule: Eat fewer calories than you burn daily. Monitoring is necessary at all times. If, for example, you have a less active lifestyle at this time, then you need to reduce your calorie intake to the required minimum. Efficiency guaranteed!
REMEMBER: exclude harmful products from your diet and refrigerator (just cross them out and forget about them!) - not difficult, because you can simply replace them.
| AND INCLUDE | Replacement |
| mayonnaise | low fat sour cream |
| sweet carbonated drinks | mineral water with lemon juice |
| white bread, pastries, cookies | grain bread |
| butter (for frying) | olive oil (apply a couple of drops to the frying pan with a brush), and ideally buy a good frying pan, because the worse the quality of the frying pan, the more oil you need to use |
| semi-finished products | try to cook at home, and if you don’t have time, then drink kefir or yogurt, giving up frozen cutlets |
| fried potatoes, as well as side dishes familiar from childhood - pasta and mashed potatoes | side dish - buckwheat or rice, but better - fresh or stewed vegetables |
| sugar | occasionally eat a little honey or a piece of chocolate; Please note: it is possible to do without sugar, since tea and coffee have a unique taste, and in order to feel it, remove sugar from your diet |
Useful TIPS
- Heat food not in a frying pan with oil, but in a microwave oven.
- Eat fruits before your main meal. Firstly, you will reduce your appetite, and it also happens that after fruit you won’t want to eat at all. Secondly, if you eat fruit on top (after) a relatively heavy meal, then you force it to lie in your stomach for extra time while the cutlet underneath is digested. Subsequently, bloating and heaviness in the abdomen.
- Another important note: attacks your appetite - drink water! Maybe it’s not hunger, but just thirst, which sometimes we go through with a feeling of hunger.
- Likewise, before each meal, be sure to drink a large glass of water, which will take up space in the stomach, so you will eat less and calm the feeling of hunger.
- After a meal, it is useful to drink a cup of green tea with ginger (without sugar!), because this seasoning enhances metabolism. You need to brew tea either with small pieces of fresh ginger root, or with a pinch of dried ginger in powder form.
- Hang your “duty” jeans in a visible place and wear them every 2-3 days. If you feel that they are sitting tighter, immediately sound the alarm and take action.
The tips above are great for those wondering... how to lose weight and become slim. Of course, on the way to losing weight There is no way to do without physical activity. However, the main thing is to decide: do you need a gym or a fitness club? After all physical activity It’s really possible to organize muscles every day without going to the gym. Therefore never DON'T BE LAZY:
Change the elevator to walking up the stairs;
Walk 2-3 stops with a brisk gait to your destination, if you are not in a big hurry and the weather is not cloudy;
Every morning, start a new day with abs, that is, remove the bed and, laying a rug in front of the bed, do 50 intensive body lifts; let this become your new useful habit, which will take a maximum of two to three minutes;
Buy minimal “home exercise equipment” - a mat, dumbbells, or other small items (that can easily fit in a closet), and perform a series of standard exercises for 10-15 minutes a day;
Dancing, it’s useful and pleasant! It is not necessary to visit night disco clubs on Saturday and Sunday (although this is also an option!), however, dancing at home to catchy positive music is very effective for those who want to become slim and attractive. In addition, a cheerful mood for the whole day is guaranteed!
Along with these good habits try AT HOME organize “extra” movements, for example:
- once again run to the store for tea, and don’t think as usual: “Tomorrow I’ll run to the store...on the way from work,”
- Be more active in keeping your home in order, because cleaning your apartment also burns calories,
- do not ask someone from your household to “give you” anything, but rather stand up yourself and take the necessary thing,
- actively have sex, initiating a change of positions, and also forget about “traditional” sex before bed, having real passion (at least for the sake of your figure, for starters!), but over time, you and your partner will be in seventh heaven with pleasure!
Thus, you will gradually learn to spend the required amount of calories. Watch the children: they don’t sit still for a second! Take an example from them, be more active! And ideally, fall in love, then the extra piece won’t go down your throat, and you’ll have the motivation to follow the regime in order to keep yourself in shape!
