Types of fitness for a slim figure. The role of nutrition in weight loss. Building for a lifetime

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 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 consume a lot of liquid, 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 simplest exercises will 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.

Hostages of circumstances

It is very difficult for girls to deny themselves goodies, such as cakes, sweets and other sweets. But not only sweet and starchy foods can be harmful, but also any food when you overeat above the norm. Circumstances play an important role in how much food a girl consumes. For example, if a cafe serves a small portion of ice cream in a small cup, it will seem that you have eaten in excess, since the dishes were very small and even a small portion turned out to be with a slide. But if at home you put yourself a huge portion of ice cream in a large plate, it will seem that you ate quite a bit and you want more. In addition to the optical illusion, the fact that a girl can reach for food is not at all because of hunger, but because of herd feeling. For example, on holidays, when everyone eats, it means that you should eat, then where are you from here slender body.

Food as an anti-stress

Sometimes, after a hard day at work or a quarrel with a guy, girls just need to relieve stress by going shopping, and then relax and eat a piece of cake in a cafe. And before going to bed, you can still treat yourself to fried potatoes with sour cream. And this is not at all an isolated case, many girls seize grief and gorge themselves. Under the influence of stress, girls cease to control the usual amount of food required by the stomach and, of course, this results in extra pounds. Here I came across a smoked fish or other smoked meats, and my hand stretches out to try out a good way of smoking. For some reason, when opening the refrigerator, it does not fall on a bottle of mineral water or grapefruit juice, not only does it not contain calories, but it is also very useful. This is how you forget that before that you were sitting on buckwheat and kefir and trying to make slender body.

How to avoid extra pounds

In order not to gain excess, don't uh You need to exhaust yourself with sophisticated diets and fasting, it is enough to eat less, but more often. And you also need to replace fatty dishes with the same products, only cooked in a double boiler. Moreover, such products retain much more vitamins and nutrients. Often a girl is angry with herself and her inability to give up all sorts of goodies, and then she begins to look for quick and drastic measures to lose weight. But nothing comes easy in life slender body not be served on a gold-rimmed platter. To achieve the desired result, you need to sweat in the truest sense of the word. Every woman must understand that they are losing weight not for someone else, but for themselves.

Building for a lifetime

Girls who are thin by nature should also think about their figure. Since with age their metabolism is disturbed and this will invariably lead to fullness. Therefore, you need to take care of maintaining innate harmony with the help of the right balanced nutrition. You should not listen to stupid advice about separate meals, when you eat porridge for breakfast, vegetables for lunch, and fruits for dinner. Everything should be eaten at the same time, only in small quantities, so as not to stretch the stomach. If the stomach is distended, it is difficult to satiate it with a handful of nuts and raisins; give it bread and butter. Why fight with extra pounds when it's easier to avoid being overweight while maintaining your weight proper nutrition and physical activity.

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, the 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've been planning to post own program for weight loss, but that's all the 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 engaged in gym and wondered why fat is not burned from it. 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 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, are so effective that once you have patience and overcome the initial period of weight loss (1-1.5 months), you will see nice results after 2-3 months, and after another 2 months you will not 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, the main thing is that they suit you and work.

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

To find a slender figure and a flexible beautiful body, to get beauty and health, to become plastic and fit, you need to really want this and not be lazy to take care of yourself. Will have to do special exercises for the legs and for the abdomen, train the muscles of the buttocks at home and do stretching exercises. When to do it? Start right now!

If desired, everyone can find time for self-care and exercise! Everyone is able to lead healthy lifestyle life, it's not hard.

You can often hear from women and girls that they want to please themselves; want to have a slim, strong and beautiful body; they want to look great and have the opportunity to wear their favorite clothes, and not the one that now fits or masks flaws; they dream of being attractive; craving to have slim figures, etc. But no less often you can hear from them that: “There is not enough money to visit sports clubs, there is not enough time to do body improvement at home - for example, do exercises for gluteal muscles, yes, in fact, it’s not always possible to study at home, etc. ”

In the second option, girls and women simply do not know where to start and what to do.

We assure you that if you wish, there is always an opportunity at home to find time for the simplest exercises that will help you create a slim figure, sculpt a beautiful body, and then maintain beauty and harmony for many years!

It is of great importance when good health and beauty of the body, as well as good habits leading to their achievement, become an inseparable part of a person's life. The main thing is to believe that slim figure is a very achievable goal. And then - start practicing, but not from the next Monday, but today! After all, no one claims that you should immediately take on a large load, overcome terrible difficulties and perform difficult tasks. physical exercises. Start small by doing what you can right now. You just have to start doing it yourself!

Take care of the beauty and health of your own body. Over time, you yourself will surely enjoy good health, beauty, good health, flexibility, attractiveness, and you will want to devote more time to appearance and health, your own body, its shape and well-being!

And to make it as easy as possible for you to start, we want to offer some simple and quite affordable exercises. You can make them at home. We will tell you about some easy exercises that you can do "in between" and do other things in parallel.

Before moving on to exercises at home, start with a warm-up.

Warm up is the first thing you need! Please note: if you have problems with the spine, you need to consult a doctor. It is possible that the exercises described below will be contraindicated for you.

Any workout should start with a warm-up. This is necessary in order to warm up-wake up your body, prepare your muscles for more complex exercises.

With a warm-up, you should touch all the main parts of the body. It is better to start at the top, then gradually "go down" down.

Warming up the muscles

Put your palms together and rub them hard against each other. With warm palms, lightly stroke your face (usually from the center to the sides, to the ears), neck (also from the center to the sides). Rub your ears (very good massage for awakening, it improves blood circulation). To do this, take your index and middle fingers, open them like “tongs”, pinch each ear and rub them like that. Then you take your palm and start rubbing your ears in one direction or the other (at the same time they will begin to curl into tubes). After that, with warm palms, rub the whole body - shoulders, arms, feet.

Shoulder and arm twists, circles and spins

We suggest starting not with a warm-up of the neck muscles, but with the muscles of the shoulders and arms. Rotate forward and backward only with your shoulders (two at the same time and in turn). Raise and lower your shoulders (first pull them towards your ears, and then press your shoulders down). At the same time, you can keep your whole arm tense, and hold your hands as if you are leaning on a table - this will work more muscles in your arms. Then you rotate your arms at the elbows, alternately in different directions. Clench your hands into fists and rotate them at the wrist joints.

Also a good exercise - stretch your arms up with your palms, clench your fists, and then raise them up and down without touching your hand completely. So you will not only develop the wrist joint, but also make the muscles of the hands work.

Now you tighten and stretch your arms and start throwing them straight over your head and lowering them down (first with an emphasis up, and then with an emphasis down, just don't overdo it, don't jerk your arms too sharply).

How to train your back

Nominate chest forward as far as possible (try not to involve other parts of the body as much as possible), after which you pull it back. Accelerate gradually the pace and make more emphasis first, moving forward and then back.

In the same way, shift the chest from side to side (trying not to move other parts of the body at this moment).

Make turns and twists completely with the whole body as if you want to look over the shoulder on the left, and then look on the right. At the same time, turn your head and the whole body, without moving the one below. For convenience, you need to keep your hands straight in front of you, folding them as if you put them on a shelf at chest level. You need to start at a slow pace, then gradually accelerate. You can also fix the entire body, put your hands on your belt and tilt your body to the right and left, then back and forth (for this particular case, it is more convenient to put your hands on lower part back), and then perform circular rotations clockwise and counterclockwise.

Exercises at home for the buttocks

Exercise number 1.

Standing, bend your knees. Start driving your hips to the left and right until it stops, alternately. Then do the same, only forward and backward. And then you can rotate them in a circle, in one direction and the other.

Exercise number 2.

Do a few squats. You can perform this exercise without straining your body, or you can squat like this: either with a straight back, or with a body parallel to the floor, or with a “hanging body”, that is, a relaxed torso hangs, as it were, “upside down”.

Exercise number 3.

It is also useful to hang "upside down", while bending one leg, while the other remains straight and stretches.

leg workout

They must be performed by those who want to have a beautiful body and a slim figure!

First stretch your feet. Put your foot on the toe and rotate the foot.

Then alternately raise and lower your heels, leaning on the toe.

It is also useful to rise on the toes of both feet on maximum height, and then, bending your knees, sit as deep as possible, while trying not to tear off the heels of your legs and not bend your back.

Leg exercises can be performed without wasting time, in between times. It's convenient to do some of these warm-up exercises while doing other things at the same time! For example, brushing your teeth, standing on your toes and squatting. Or wash the dishes and stir the porridge, rotating the hips. Watch a movie or chat with friends on the internet while shrugging your shoulders. You can read on your toes. Think about which of your daily, household chores you can weave these simple, but useful exercises bringing beauty to your body. Many people do this quite often.

To begin with, in principle, you can use the exercises from the warm-up complex, using them as an independent set of exercises. Try to start at least with them.

Check out simple exercises for muscle strength.

Arm workout

Push-ups - the first option

Your legs and arms are on the floor, the body is stretched and straightened. Bend your arms at the elbows, due to which the body falls down. If it's difficult to do push-ups from this position, then try doing push-ups with bent knees, or standing with your legs straight on the floor, but resting your hands on a chair, bed, or other surface.

Push-ups - the second option

Place your feet on the floor and place your hands behind your back on a chair or bed. Bend and unbend your arms. The main thing is to go down and up only with the hands, and not move the body in general and the pelvis, in particular.

Exercises for the abdomen, which are also necessary to improve the figure.

In order for your stomach to always look at "five", become elastic and toned, you must regularly perform exercises to train the abdominal muscles. Here are exercises for the abdomen, they help many, and will certainly help you. As always, the main thing is self-discipline and regularity, then your slim figure will surely return to normal! Let's start tightening up!

Exercises for the abdomen

Exercise number 1.

Lie on your back, put your hands behind your head, legs can be bent at the knees or straightened. Raise the body, touching the knees with the chest, and return to the starting position. At the same time, try not to pinch your neck. If this version of the exercise is difficult for you, you can perform low body lifts, while the main thing is that the shoulder blades come off the surface on which you lie.

Exercise number 2.

From the same starting position, legs bent at the knees, lift and simultaneously twist the body, reaching with the right elbow to the left knee, then vice versa.

Exercise number 3.

Lie on your back, straighten your legs, arms extended along the body or hidden under the buttocks. Raise your outstretched legs to a small height (tear them off the surface a little) and so freeze. Hold on as long as you can. Repeated several times. You can also lift your straight legs and swing them up and down at a low height, while keeping your legs together. It’s good to do “scissors” - one leg goes up, the other goes down with a small amplitude, then you cross your legs and change, or this option: one leg to the left, the other to the right, and then they cross and change direction.

Exercise number 4.

Lie down, stretched out on your back, arms outstretched to the sides. Try very slowly to raise straight lines or slightly to the vertical position. bent legs, then lower them just as slowly.

Exercise number 5.

From the same position. Raise your legs up vertical position, then slowly tilt them to the left, return, tilt to the right and return again.

Exercise number 6.

You need to get on all fours. Now the legs must be extended, placing them on the balls of the fingers. Bend your elbows, place them under your shoulders, palms up to the elbow are on the floor, parallel to each other. Try to stay at least one minute in this position.

Exercise number 7.

Lie down on your side. Place your hand on the floor from the wrist to the elbow, rise on the elbow, raise the hips as high as possible. Your feet are in this position: the lower leg rests on the edge of the foot, the upper one touches the floor with its fingers. Your whole body is tense, your legs are straight. Hold this for at least a minute, then turn to the other side and repeat.

Exercise number 8.

Sit on the edge of the bed, tilt your body back a little, leaning your hands behind you. Raise straight or half-bent legs, direct your knees to your chest.

You can “in between times” you can watch movies or programs, and at the same time download the press, as in this exercise. We recommend trying. It is not boring to train, while combining business with pleasure, doing 2 things at the same time.

Back exercises

Exercise number 1.

Lie on your back, stretch your arms along the body. Feet are on the floor knees bent. Raise the pelvis higher, and then lower it. You can also raise the pelvis and hold out in this position for at least a few seconds. You can raise the pelvis in this way: left leg stands on the floor, and the right one is raised up, after which you change legs. Or like this: one leg is on the floor, the second is bent at the knee, and its foot is on the knee of the standing leg. Raise your pelvis, then switch legs.

Exercise number 2.

Lie on your stomach, stretch your arms above your head. Try to raise your legs so that your hips are slightly off the floor, then lower them. Then raise your hands, trying to tear your chest off the floor (in any case, you try). It repeats several times.

Exercise number 3.

Lie on your stomach, lift your chest off the floor, fold your arms under your chest (you can hold them in front of you). Raise your legs as high as possible, crossing them and spreading them apart. Do it at a fairly fast pace.

Hand exercises

Exercise number 1.

Extend your arm out in front of you, palm up. Try to lower your palm down. Now take the fingers of the hand that is extended with the other hand and pull them towards you and down. Do the same with the other hand.

Exercise number 2.

Put one hand behind your head and pull down the spine, pull the other behind your back to the first. If it works out, put your hands in the castle. In this case, the body can be slightly rotated from side to side. Then change hands.

Exercise number 3.

You dangle your arms, parallel to the surface of the floor, like whips, so that they first open and strive behind your back, and then cross at chest level (relaxed hands should spank on your back).

Exercise number 4.

Hands should rest. They hang along the body, and you shake them finely.

Stretching exercises

Exercise number 1.

Stand up straight. Put your feet shoulder-width apart. Lean left and right. Do it slowly. Pull the hand of the same name in the direction of the slope, as if you were being dragged by the fingertips. Freeze for a few seconds and constantly stretch your hand. Switch sides, do a few reps.

Exercise number 2.

Stand up straight, legs joined together, hands with palms clasped together extended above your head (you can take them to the castle). Lean very slowly to the left, then to the right, and all this time you reach for your palms. If you can, from the same position, carefully bend over and stretch back.

Stretching exercises for legs

Exercise number 1.

Take a standing position, put your feet shoulder-width apart. Begin to bend over so that your head hangs relaxed down. If your stretch is weak, just hang in that position. Gradually relax the body, but do not bend your legs (then the back surface of the legs will stretch).

Exercise number 2.

If possible, lean low and press against your legs. You can first squat in this position, and then try to straighten your legs. The back unbends smoothly and slowly.

Exercise number 3.

Place your feet wider than shoulder width apart. Lean towards the right leg, in this position you squat alternately, first on one, then on the other leg. Bend over to your left leg and repeat.

Exercise number 4.

Sit on the floor, stretch your legs and connect them together. Pull the socks towards you, and the body reaches for the socks. You stretch as it turns out now, but try to grab your feet with your hands, and later lie on your feet with your stomach and chest.

Exercise number 5.

Sit on the floor, spread your legs apart as soon as you can. Lean from side to side. Then bend sideways to the right leg, freeze and stretch. Now the same - to the left. Then twist the body (the pelvis remains in place) and try to lie on your stomach and chest on your leg. And when you master all this, you can try to lower your stomach as low as possible to the floor, between legs apart (that is, direct your chest and stomach towards the floor).

Exercise number 6.

Lie on your back, legs raised vertically along the wall, resting your pelvis against the wall. Now spread your legs along the surface of the wall (press your heels against the wall). Allow your legs to drop as low as possible under the weight of your own weight. It is advisable to lie like this for 5-10 minutes (some can withstand 30). When you decide to stand up, don't make sudden movements! First you need to slowly (you can use the help of your hands) bring your legs together, then bend them and press them to your chest. Now you can get up.

It is good to perform such a stretch while listening to music or even reading a book. Students can study notes. Without a doubt, all exercises are more fun and easier when they are done to your favorite music!

All active and strength exercises, try to finish various complex stretches, completely relaxing. You need to lie on your back, stretch your legs, arms along the body, and now you need to completely relax your muscles.

Get started with these exercises. You can combine them however you like. You need to start with the number of repetitions that you this moment under force (but efforts are needed). Gradually, doing the exercises will become your habit, the body will gain endurance, then you will be able to do more repetitions. And there, maybe you want to do something more complex, you want new results. It is likely that it will pull to find the time and funds for the gym, dancing or aerobics.

The main thing is that you don’t need to put off “for later” taking care of your own body. Tell yourself today how much you love and are proud of your body and want others to admire you. All women want to be beautiful and healthy, so that their body becomes hardy, strong, impresses with flexibility, smartness and attractiveness. All in your hands. You can start classes right now. You have the right to choose your own habits. Only good! A slim figure and beauty of the body depend only on your daily habits!

You need to love yourself, take care of your health, develop your body. Maintaining health is in your hands!

How wonderful life is and how many opportunities it gives us to express ourselves! Our body works every day for our good. The body gives us the opportunity to enjoy the aroma of spring, dance, sing, write poetry, make love, become a mother, breastfeed a baby, work, and therefore makes us happy. But how do we treat our body? Are we taking care of our health? Do we love ourselves and our body? Do we like ourselves?

A slim body increases our self-esteem and gives us more opportunities to express ourselves, provides us with a healthy lifestyle, makes us more productive and, of course, makes us attractive.

Each person is unique, each has its own body structure, someone has magnificent forms, someone remains thin for many years, and this is normal. It is important to support your body and love it, take care of it.

Here are some tips to help you stay in shape:

Accept your uniqueness and love yourself.
Take care of yourself: take care of your skin and hair, take care of your nails, keep your muscles in good shape.
Use food only as fuel, not as a source of pleasure.
Do not weigh yourself every day, because. weight comes off in waves.
Take care of your wardrobe. Clothing should be beautiful, emphasizing the dignity, smoothing out the flaws of your figure and, of course, your size. To do this, it is better to remove from the closet what is not enough for you, to alter what is large. And dress up!
Feel grateful for your body .

But what about those whose body has ceased to please and be attractive, when you no longer want to look at yourself in the mirror and have no strength to try to change anything?

First you need to understand what are the reasons for the appearance excess weight? Here are a few of them:

Diseases that require food restriction. As a rule, the opposite result occurs. The body tries to get the missing nutrition and makes up for itself.
, childbirth. Such is the female physiology.
Stress, depression, which you want to "seize".
Hormonal preparations.
Dislike and rejection of yourself and your body.
Wrong nutrition.

It is necessary to find out the cause of excess weight, to understand what is happening with the body, in no case be offended and not angry with yourself. The next step to beauty slim body is a challenge to itself, a firm decision to start working on improving the body. This requires a choice right motivation and the use of painstaking small but constant steps leading to a dream. Gradually, you need to rebuild your eating habits and move step by step towards your cherished goal.

What kind of eating habits you need to acquire in order to have a slim body:

All products that are not the most useful for the body should be consumed only until 12 noon. This means that, for example, bakery products or fatty foods can be consumed in small quantities only in the morning, and in the afternoon you need to eat the most healthy food. It has to do with the functioning of the pancreas.
Food should be divided into 3 parts of the same mass and saturation: breakfast, lunch and dinner.
The first meal must certainly be in the morning, because. That's when metabolism kicks in.
For lunch, you can eat any vegetables, including potatoes, boiled, raw, stewed or baked (but by no means fried), meat, poultry, fish, cooked in the oven or boiled. Bread during the day can be consumed only rye.
You should try to have dinner before 18-00. In the evening, after dinner, you can drink a cup of green tea.

The path to a slim body is not so difficult, but it requires constancy. On this path, each day lived according to the new rules is a small victory over oneself. The main thing is not to give up and fight excess weight in a complex way: eat right, exercise physical activity, take care of your skin and love yourself! And your body will say “thank you” to you, and will repay you with gratitude and happy moments of life!

Spectacular pumping of the body - Health Portal

Hostages of circumstances

Food as an anti-stress

How to avoid extra pounds

Building for a lifetime

What is the secret to creating a slim body?

The role of nutrition in weight loss

The role of exercise in weight loss

Individual programs for weight loss

Warming up the muscles

Shoulder and arm twists, circles and spins

How to train your back

Exercises at home for the buttocks

leg workout

Arm workout

Exercises for the abdomen

Back exercises

Hand exercises

Stretching exercises

Stretching exercises for legs

RELATED ARTICLES