By quickly creating a slender body, I call a method of losing weight in 12-15 months - this is from my own experience. That's how long it took me to put my body in order. At the very beginning of the path there was only faith and an incredible desire. As if someone kicked in the ass and said: "What are you waiting for, look at the scales." Here I also have looked. In January 2011, I weighed 92 kilograms. By the end of 2013, my weight was 74 kilograms.

By today's standards, losing 17 kg in a year and a half is not a super task, but you still have to make significant efforts. After all, as you know, the first kilograms with the right approach to losing weight go away quickly enough, especially for people weighing more than 100 kg, but then it gets more and more difficult. So it was with me. I lost the first 8 kg in 4 months, i.e. almost 2 kg per month. Quite a sparing regimen in compliance with all components of nutrition. And of course, gym. Without it, everything would be much less efficient and slow.

What is the secret to creating a slim body?

Sleight of hand and no cheating. Joke. There are no secrets for a long time. All the principles of how to rid the body of overweight have long been studied. There are exceptions when weight problems are caused by illness, but now we are talking about elementary neglect and laziness. Unfortunately, the problems live in the people themselves. “Yes, you need to lose weight,” they say, and they continue to eat, I don’t understand what, it’s not clear when, and in exorbitant quantities. Do not exercise, etc. Of course, you can live like this, but then you don’t need to cry and blame someone for this problem. And yet, many people behave this way. This reminds me of scenes from the film “White Sun of the Desert”, in which the head of the former customs office, Vereshchagin, said: “I, too, will finish this now and quit.” So in our situation, we’ll finish it now and go on a diet tomorrow.

I have been planning to lay out my own weight loss program for a long time, but all my hands do not reach. I will definitely do this and create a separate page for convenience. And now I will briefly describe how my movement began.

The role of nutrition in weight loss

By the time I decided to radically change my diet, I was already in the gym and wondered why I was not burning fat. How naive I was. After all, power or anaerobic exercise is less responsible for weight loss. Then I decided to influence the body through food and cardio (more on cardio later). To begin with, he painted a daily diet. Carbohydrates in the morning (porridge with dried fruits), proteins and fiber (meat, fish, vegetables) in the afternoon, some vegetables and dairy products in the evening. I ate 5 times a day (two breakfasts, two lunches and one dinner) in medium portions (150-200 grams each). In the evening, completely eliminated carbohydrates. In this way, I dispersed and shifted the weight. By the way, now I can afford bread after a workout in the evening, but then it was out of the question. I tried to force the body to use fat stores without compromising health. I received all the necessary substances, but only at a certain time and in a certain amount.

The role of exercise in weight loss

None of this would have happened if it weren’t for aerobic exercise (cardio). At every moment I tried to take advantage of the opportunity and once again walk, climb the stairs, get on the bike and walk along the path in the hall. Aerobic exercise, combined with the right regimen and diet, is so effective that if you have patience and overcome the initial period of weight loss (1-1.5 months), you will see good results after 2-3 months, and after another 2 months don't want to stop. At least that's how it was with me. Now this is my way of life on the machine. There is no desire to return to old habits and a round body.

Individual programs for weight loss

There are many special and individual programs for. And each person, in the end, finds his own way of dealing with overweight. I have nothing against food experimentation. It is important that it be balanced and correctly selected in composition and time of administration. Training programs can also be individual and general, as long as they are right for you and work.

Starting to act is not a tricky business - it is more difficult to continue and improve what has been started.

Among the most common and proven ways to reduce weight are high-rep power training, interval training. A complex that is equally well suited for everyone probably does not exist, since we are all different. Select the intensity and type of classes taking into account your characteristics (state of health, physique, level physical training and preferences). If everything is more or less in order with health, then try to master the high-volume strength training, which is widely practiced by female athletes in preparation for competitions. Such a workout for a slender body will not be easy, but the result will not be long in coming. In the remaining month and a half, you can do something to improve your figure - reduce weight by 3-5 kg, reduce the appearance of cellulite, tone your muscles and, finally, love training, make it a part of your life.

High-volume training is a set of exercises, each of which is performed with weights and many times. Weighting should be feasible, as well as the number of repetitions. To begin with, 3-5 kg ​​will be enough and 15 times in the approach, gradually the intensity must be increased. Do at least 3 sets of each exercise to fatigue your muscles and give your fat cells a "shake-up". By training at this pace for an hour every other day or half an hour every day, in a month you will notice that the body has become slimmer, the amount of fat has decreased, and the proportions have improved.

Workouts for a slim body can be done at any time when you feel a surge of energy. You have to give everything 100%. For classes, you will need dumbbells weighing 3-5 kg ​​or a body bar. After doing a warm-up for 5-7 minutes, proceed to the exercises.

Slim Body Exercises

1. Squats. Not a single workout is complete without them Take dumbbells in your hands or put a bodybar on your shoulders. Place your feet slightly wider than your shoulders and do squats, lowering yourself to a level where your thighs are parallel to the floor. After completing three sets of 15-20 reps, rest and do three sets of plie squats. So you give good load for the whole lower part body.

2. Lunges forward and backward with weights. Stand up straight, choose a supporting leg, for example, left, and make a big lunge forward with your right, return to starting position and without a pause, lunge back with the same foot. Do all reps on one leg first and then on the other for one set.

3. Lunges to the right and left. Stand up, put your feet about 1 m wide, feet parallel to each other. Alternately bending your knees, perform lunges on the right and left legs.

4. Push-ups from the floor with straight legs or knees. Perform normal push-ups, trying to get as low as possible.

5. Dumbbell press up. Stand up, bring the bows bent at the elbows to the shoulders, the elbows are directed to the sides, from this position do the dumbbell press up.

6. Lifting dumbbells in front of you on straight arms. Perform lifts to parallel with the floor without swinging the body.

7. Planck. Take an emphasis lying on your forearms, pull your stomach in and hold in this position for 30 seconds, rest and repeat two more times.

eight. " side plank". Lie on your right side, lean on your right forearm and lift your pelvis off the floor so that your body forms a straight line, stay in this position, rest. Perform three times on each side.

9. "Bicycle". Final exercise. Do it until you get tired. Then do a pause.

The less rest between exercises, the better - this will create the effect of aerobic exercise. Restored breathing - took a sip of water, and again into battle.

How to correct the figure?

There are frequent cases when there is no excess weight, but there are "stubborn" body fat on the abdomen, thighs or arms, which spoil the whole figure, that is, the figure as a whole is slender, but the proportions of the body are disturbed by an uneven distribution of fat. As a fitness trainer and a girl with a figure, I will say that it is not easy to completely remove fat from a “problem area” and with the slightest indulgence it will reappear. There are two ways out here - either spend all your time correcting imperfections, which, by the way, can be masked by clothes, or train with an emphasis on certain parts of the body and be happy with what you have. There are no exercises that can save you from fat in a certain place. Carry out workouts as usual, and on other days do gymnastics for the abdomen, arms or thighs.

Nutrition for a slim body

In the spring, when the body is weakened and vulnerable to all kinds of viruses, you should not use strict and, they are ineffective and even harmful. Nutrition should be varied and complete - you can not refuse complex carbohydrates(vegetables, cereals, fruits), protein foods, dairy products, vegetable oil. Pay increased attention for evening meals, as well as food after training. Fat is burned in the body not during training, but after it. If you dream of a slender body, then after class, refrain from fatty foods for 2 hours, preferring fermented milk products, vegetable salads without oil or unsweetened fruits. Drink enough fluids - it has a beneficial effect on the process of burning fat and removes metabolic products from the body.

1. Get enough sleep. To function properly, human body should be rested. Poor sleep has a negative impact not only on the condition of the skin and hair, but also contributes to stress, resulting in increased appetite. For normal and healthy sleep, you need at least 6-7 hours.

2. Love yourself. Do not chase model parameters and set yourself unattainable goals. You need to love and respect your body, then you want the best for it.

3. Do not make food a cult. Food is the necessary energy consumption for a person. But do not forget that it is better to eat healthy foods that contain vitamins and minerals necessary for the body. You need to listen to your body to understand when it really needs food.

4. Drink plenty of water. A person needs to drink plenty of fluids, this stimulates the metabolic process and allows you to burn fat faster. In addition, water has a beneficial effect on the condition of the skin.

5. Don't diet. Any diet implies restriction of products. And after its completion, you still want to use what was previously impossible. If you want sweet, fried or starchy foods, you can eat it, but you should remember the quantity. And it is better to eat such products in the morning.

6. Go in for sports. An active lifestyle helps to get rid of extra pounds. If you can't go to the gym, you can work out at home. Even half an hour of the most simple exercises have a beneficial effect on the body.

7. Reward yourself. Treat yourself after every successful week. Make a list of desires, and fulfill each of them after reaching a certain goal.

8. Give up bad habits. Nicotine has a detrimental effect on the human body, moreover, with regular use, it leads to serious diseases. The same applies to the use of alcoholic beverages, besides, they cause appetite, thereby contributing to weight gain.

Related videos

Being slim means being attractive, which is why women tend to shed "an extra few kilos" even when it's not really required. For this purpose, they use fashionable diets, exercises, but it happens that by doing this they not only do not achieve harmony, but also harm the body. In order to maintain a figure, it is worth paying attention to some rules that must be regularly observed.

1. Sports

For a beautiful toned figure, you need physical exercise. Here you can choose anything to your taste from special exercises to work out certain parts of the body, or choose some kind of sport. The whole body will benefit from:

• Running, especially useful in the fresh air - in a forest or park, will not only help a noticeable transformation of the legs and buttocks, but will also help strengthen the cardiovascular system. By the way, cycling will do the same tasks perfectly.
• Fitness and yoga classes will tighten muscles throughout the body, and their spiritual component will be an excellent help during training. So, in fitness there is a huge variety of exercises for every taste, including even dancing, and yoga will help to put in order not only the body, but also thoughts.

2. Healthy eating

Perhaps this is the most important component of a healthy body, because the intake of necessary nutrients into the body directly depends on the choice of food. Everyone has their own approach to choosing a diet, but the most basic rules for those who want a slim body are:

• Gradually move from fried and smoked food to boiled or steamed food - there should be as little fat and oil as possible.
• Eat cereals, fruits and vegetables, easily digestible foods - various cereals, low-fat dairy products, lean meats.
• Use salt, sugar, and other flavor enhancers as needed and in moderation.

3. Lifestyle

So that the result obtained from training and healthy eating, fixed, it is worth changing some familiar things a little, namely:

• Train your body to get up and wake up at the same time.
• Give the body the necessary rest and not overdo it with loads - if you feel tired, you should give the body time to rest, and then change the type of load to a lighter one, for example, instead of running, you can try a quick step or a long walk at a slow pace.
• Get rid of bad habits.

The most important thing to remember is that if you have the desire and a competent approach, you can create the figure of your dreams with pleasure.

If a person decides to lose weight, he needs to remember about exercise. The diet should go in combination with fitness and massage. In order to become the owner of a slender body, one diet cannot be limited. Because human skin does not tolerate fluctuations in weight and can repay him with stretch marks, sagging places and other unaesthetic phenomena. In order to start working on your body, you need to determine which type of fitness is most suitable. For those who have good self-discipline, an exercise disc is quite suitable. For the majority, classes in a club are more suitable, where the coach will not allow you to take off, and it will be a shame for you to do nothing for your own money.

Aerobics

This type of fitness includes breathing and physical exercises that are performed to music. Thirty minutes after the start of the workout, fat begins to break down. If you practice constantly, the respiratory and cardiovascular systems will strengthen, the figure will acquire beautiful outlines, and there will be no trace of fat. Aerobics allows you to improve your health throughout the body as a whole, because strong blood vessels and the heart perfectly cope with their main task - enrichment. internal organs oxygen and nutrients.

classical dance aerobics is based on the repetition of dance movements. It perfectly strengthens the muscles of the lower torso, legs and arms. Fat burning and the development of plasticity that gives femininity - this is why the fair sex tortures themselves in classical aerobics classes.

slide - aerobics carried out on a slippery slope. That is why it strengthens the legs, buttocks and thighs so well. For those who want to get rid of butt fat, this is the most suitable look aerobics. Slide aerobics refers to power types aerobics. Exercises must be performed in special shoes, in which all movements will resemble the movements of a skier or skater.

Step aerobics carried out on the step - a special platform. This type of aerobics also has a positive effect on cardiovascular system, strengthens respiratory system makes legs slim and beautiful. Steppe can be practiced by people of any age, because the movements are simple and uncomplicated. Aerobics on the platform perfectly strengthens the buttocks, thighs and lower legs. If you use small dumbbells in class, you can strengthen and shoulder girdle. Exercises to the music on the platform are equivalent to running.

Power aerobics uses simulators that allow you to work out all muscle groups. It makes the muscles more prominent and burns fat. At the same time, weight may not change much, because fat goes away, and muscles appear. The figure will become beautiful and slim, and the body will be young and healthy.

Aqua aerobics works not only muscles, but also ligaments. All exercises must be done in the pool. In the water, it is especially easy for those who are overweight. The load is not too felt, but it is there, besides, water gives a certain resistance. Water aerobics is good because it is impossible to get injured in the bones, muscles and joints in the classroom. Since this type of aerobics has no contraindications, even pregnant women can go to classes. Water also perfectly relieves the spine, which is constantly under tension, especially during pregnancy. Water resistance makes you burn extra calories, so conscientious exercise will allow you to get a truly beautiful and slim figure. Unless, of course, you take a break and just splash around in the water for forty minutes, you should not expect an effect. Despite the fact that the water takes over excess weight man, you still have to work hard. After classes, people feel great, even the skin improves, because constant massage makes it more elastic and even. Particularly fond of water aerobics are those who have complexes about the figure. After all, the water perfectly hides the outlines of the figure.

Strip plastic or strip dance

Strip plastic is grace, grace and beauty, charm in any position and passion. In order for a woman to make the stronger sex bow before her, it takes quite a bit. Correct movements, a meaningful look that creates a certain tension and that's it, it is at your feet. In fact, it just seems to be only in words. In life, not every woman knows what she is capable of. In order to manipulate men, women must hide their strength and demonstrate tenderness and fragility. It is very difficult, especially when there are no strong enough people nearby.

Strip plastic makes a woman beautiful, loved and free. She activates the inner possibilities of the fair sex, makes her mysterious, insidious and feminine at the same time.

This type of fitness is based on dance, which requires some physical effort that strengthens the body. Spiritual and physical beauty is achieved by strengthening muscular system, but it happens during the dance.

Extremes do not lead to anything good. You can’t sit with your arms folded and wait for the body to become beautiful on its own. There is also nothing to starve the body and constant training. It does not bring any pleasure, and the effect disappears immediately, as soon as you leave the chosen path for at least a while. Naturally, when doing strip dancing, you need to eat right, then the body will become lighter and your health will improve. The development of smoothness and strengthening of muscles will allow you to become more active and sexy in bed.

At home, of course, this type of fitness cannot be learned. The dance school has professional choreographers who work not only with those who already know how to do something, but also with those who have just come into the world of dance.

This type of fitness develops the flexibility and plasticity of the body. Exercises work out the muscles of the riding breeches zone. Squats allow you to get rid of the "ears" on the hips.

Shaping

A type of fitness aimed at eliminating figure flaws. Shaping was invented in order to get a truly beautiful perfect body. It is advisable to go on a diet in parallel with the course. You can learn how to eat from a shaping instructor. After all, fasting will not lead to anything good, it will only weaken the body and a person will not be able to do it at all. But proper diet will not only get rid of extra pounds, but also become healthier.

Callanetics

This is a very versatile gymnastics, which consists of static exercises that exclude sharpness in movements. Callanetics is the gymnastics of completely uncomfortable poses that must not only be taken, but also held in them for about a minute. During classes, absolutely all muscle groups are worked out: legs, hips, buttocks, arms, and so on. Even deep muscles that are not used by a person in normal times are being worked out. One hour of callanetics replaces seven hours of shaping and twenty-four hours of aerobics.

Pilates

This system was created by the Englishman Joseph Pilates. His idea is based on muscle control and concentration, which allows you to establish a connection between the brain and the body. In order to achieve something from the body, it is necessary to make the mind work. All exercises are necessary and important, so it is necessary that someone supervise their implementation. Key principles: control, concentration, precision, breathing and fluidity. The center of our body (buttocks, abdomen and lower back) is a source of energy, thanks to which both arms and legs move normally. It is very important to achieve smoothness in movements. And this is not something supernatural, because in the complex there are no isolated static movements that would go against the normal position of the body. Pilates allows you to develop flexibility and muscle strength, makes the body slim and flexible, and leads to peace of mind. It is great for those who have suffered a spinal injury. Classes with bedridden patients lead to the fact that their swelling and bedsores disappear.

There is Pilates on the floor, on simulators and with specialized equipment. For classes, you will need a soft mat, dumbbells, balls, rubber shock absorbers and Pilates Rings. In order to achieve the desired effect, you need to focus on those muscles that are in this moment are training. It is necessary to breathe not as usual with the chest, but with the stomach and direct the air to the lower back. As in any other form of fitness, the main thing is the quality of all exercises. Therefore, it is advisable to work out in the gym under the supervision of a good trainer who knows his business. Pilates combines Western athleticism and Eastern measuredness. This unique tandem gives its fans a magnificent body and a balanced nervous system.

This type of fitness strengthens the press, muscles of the back, pelvis and abdomen. All exercises must be performed with simulators. Pilates stretches and strengthens absolutely all muscles. The movements in this type of fitness are smooth and slow, requiring high concentration and concentration. Classes make the joints flexible, the ligaments elastic and the muscles hardy. This system is great for those who have a pear or apple figure. It will also be appreciated by those who have impaired posture. Pilates is suitable for pregnant women and those who have recently given birth to a child. As well as people who have suffered any kind of injury.

Bodyflex

The key point in bodyflex is breathing. Breathing exercises allows to saturate tissues and organs with oxygen. Since there is little time for classes, about thirty minutes, bodyflex is suitable for busy people who dream of a good figure.

Belly dance

The fact that oriental dances make the figure beautiful and sexy has long been known. Belly dancing trains the press, and also helps to burn fat on the hips and waist. This type of fitness will give not only an impeccable figure, but a flying gait. Since the exercises work out the deep muscles, the intimate life of a woman will also change.

Body ballet

This type of fitness consists of stretching exercises, elements of choreography and aerobics. The main task of body ballet is to improve posture and make the spine healthy and flexible. In the classroom, everyone can learn how to manage own body. It's never too late to start taking care of your health, body ballet makes a person's figure perfect at any age.

Yoga

People do yoga not only to get beautiful figure but also in order to achieve inner harmony. Calmness, youth, fortitude, bodily endurance and flexibility - all this will be received by those who will constantly attend yoga classes. Happens in the classroom intense training the spine, the stretching of which makes it plastic and flexible. Since yoga belongs to the category of calm types of fitness, it is most suitable for slow and balanced people. Although hyperactive comrades, she will teach measured and calm. The main thing is that they want it themselves. Breathing is the most important thing in yoga. When a person learns to breathe correctly during yoga, he will comprehend the secrets of Eastern wisdom.

T-Tapp Complex

This set of exercises was created for women after 30 years. The author is sports physiologist, trainer and nutritionist Teresa Tapp. The author believes that the body should be treated like a machine. You can achieve the desired forms by pressing certain buttons and pedals. If you are not lazy and perform all the exercises of the complex correctly, in a month it will be possible to buy things one size smaller. All exercises are divided into several blocks, which must be performed for fifteen minutes. At the same time, it is quite possible to improve the figure at home. However, the effect will appear only after the beginner gets comfortable and begins to perform all the exercises correctly and accurately.

Whatever type of fitness a person chooses, the main thing is that he is comfortable in the classroom and that training brings satisfaction. It is important to understand that working on your body is the key to youth, success and health. A strong and strong mother can always play with her child on the playground, and not sit on a bench and smoke. A slender and fit wife will not let her husband get bored in bed and look to the left. Career growth will not keep an energetic and hardy employee waiting. Fitness is health, and health is self-confidence and well-being. Do not be lazy, find time for your body and then it will repay you in the same coin.

The problem of combating overweight is faced by many people in relatively developed countries. But if, for example, in the UK the level of even childhood obesity exceeds 60% of the entire young population, and in the CIS countries this figure is much lower, then these figures do not reassure many. A slender body is still in fashion, and the load on the body in the absence of excess weight is much less. Created many drugs, wellness training programs and diets aimed at rapid dropping

First you need to remember that a slender body begins with a strong desire to find it, which is supported by willpower and a set of measures aimed at actually eliminating overweight. It is better to start directly with seeking qualified help from specialists or to the all-knowing Internet. For each person, the path to improving the body has a different distance, and therefore requires an individual approach and selection of a plan of action. Let's try to figure out how to lose weight at home.

Perhaps the very first step on the way to will be the selection of a diet. Many programs involve counting calories, which often turns into paranoia in practice. Whether it is necessary or not, the loser decides. But in any case, the invariable recommendation is the minimum consumption of fatty foods, an increase in the amount of fruits and vegetables in the diet, and eating meat in limited quantities, it is better to replace it with dietary seafood. It is completely contraindicated to exclude fat-containing foods, because fats play an important role in the absorption of some vitamins and other substances. It's just better to replace animal fats with vegetable ones. Having put together an individual diet plan, it is still necessary to estimate the calorie content in it, the rational amount of which corresponds to one or another type of diet described on the Internet or recommended by a nutritionist.

Physical activity plays an important role in weight loss. They play multiple roles. Of course, exercise contributes to a much faster burning of excess body fat than simply maintaining a dietary regimen. They help to increase and maintain the general tone of the body, the level of working capacity. It is necessary to introduce physical activity into the weight loss program gradually. Naturally, if a person plans to start running, then it is necessary to start with walking or overcoming short distances. slow pace. On the Internet, there are many sets of exercises on video, which are calculated for a certain period of time and with specific program. You can use them or just sign up for fitness (or dancing, etc.). But elementary running and video exercise programs are the simplest. For men, it is preferable to use additional strength exercises(pumping). For greater effectiveness of the entire weight loss program, it is worth carrying out procedures such as a steam room in a bathhouse and just active rest.

The use of drugs for weight loss is not mandatory. A rare method of losing weight has them in its composition. As practice shows, it is better to acquire a slender body without their use. This will help protect health from negative influences and will not give reason to doubt the effectiveness of only one's own efforts.

If a slender body is acquired as a result of troublesome work, then this does not mean that you need to dwell on the existing achievements. It is important to maintain the gains made, and this task is also not easy, especially if the obstacle to this is a genetic predisposition to gaining excess weight.