Put grueling diets and hard workouts in the back box, because today we're going to tell you how to lose weight without loads of space and killer workouts at the gym.
5 rules you need to learn during these 30 days
- You need to consume 1. 5-2 liters of water every day. Tea, coffee, and other drinks don't matter, so cheating won't work. We recommend starting every morning with a glass of water and lemon.
- Fast food, bread, sweets? Forget it, eat fruit or salads, which will be of great benefit to you. If you want something sweet, treat yourself to a piece of dark chocolate. To avoid torturing yourself while shopping, remember to eat before you leave.
- You should eat food on a schedule at the same time. You should also have a snack between meals. So your body will be calm and you can speed up your metabolism and not feel hungry.
- Traffic. You have to move. Take a walk, go to work or take the escalator.
- Remember, you shouldn't think you've already reached your desired weight. Imagine that proper nutrition and exercise are already part of your lifestyle. Enjoy life, be positive. The mental attitude is very important. Remember that what matters is what happens regularly.
Training plan for the month
Do workouts every other day, this will be the best option for your body. First, do a warm-up: light jogging in place, bends of the body to the right and left, squats (10-15 times) and arbitrary swings of the arms.
It is the time of the main training. In the beginning, do exercises for 2-3 sets of 10-20 repetitions, the break between sets should not exceed two minutes. Gradually, you should increase the load.
The first week
Press pumping unit
Classic Body Raises - 2 sets of 20 reps.
The starting position is lying on your back. Buckle your hands behind your head or across your chest. Spread your elbows to the sides. Slightly bend your legs at a 45-60 degree angle and lift them off the floor. Now start lifting your head. Stretch your chin towards your chest. Reach as far as possible for you and return to the starting position.
Side Plank - 2 sets, 30 seconds per side.
Lie on your side, rest on your elbow. Then lift your body so that you get an absolutely straight line with no sagging and protruding parts. At the same time, you shouldn't feel pain, just tension. You must perform the exercise on each hand in turn.
Twists: 2 sets, 10 reps.
Lie on the floor with your knees slightly bent. Slowly lift your body and start twisting, first in one direction, then in the other. Try touching the elbow with the opposite knee. At the lowest point, do not lie flat on your back. Stand two inches from the floor. Keep your head behind.
Boat - 2 sets, 10 repetitions
Lying on your stomach, lift your chest and outstretched legs as high as you can. The hands at this time lie along the body. Then stretch your arms forward and hold this position for five deep breaths. Put your hands behind your back, grab your ankles and try to swing back and forth a little.
Blocks pumping of the buttocks and hips
Pelvic lift - 2 sets, 10 reps
Lie on your back, bend your knees and place your hands along your body, palms down. As you exhale, lift your hips to the highest point possible. At this point, you need to freeze for a few seconds. As you do this, your back should remain straight. As you inhale, slowly return to the starting position.
Back leg swings - 2 sets, 20 reps per leg.
Get on your knees and rest your forearms on the floor. The back is straight, slightly arched in the lower back, look forward. Then, take a breath and bring one leg back, fixing it at the top for a few seconds. As you exhale, return to the starting position.
Hip adduction - 2 sets, 20 reps per leg.
Lie on your right side, place your right hand on the floor and place your left hand on your waist or floor. The right leg is straight, the left leg is bent at a 90 degree angle. Pull the toe of the right leg towards you and lift it as far as possible. Then return the leg to its original position.
Squats - 3 sets, 15 reps
Stand straight with your feet shoulder-width apart, arms extended forward. Start squatting slowly. Lower your buttocks as if there is a chair behind you to sit on, that is, to a level where your hips are parallel to the floor. Now get up slowly, checking every movement.
Block for strengthening the arm muscles
Push-ups on one leg: 2 sets, 10 repetitions.
Get on your knees. Get into a prone position with your hands under your upper chest. The distance between the palms should be slightly more than shoulder width. From the lowest point, start lifting your body, leaning on your hands and knees, but at the same time keep the leg in weight and pull it up. The abs and buttocks are tense. If it is difficult, you can do push-ups on the legs bent at the knees.
Rock Climber - 2 sets, 10 reps.
Create a board. The body should be a kind of straight line, the abs and buttocks are tense. Bend your right leg at the knee and pull it towards your chest. Place your toe on the floor, then return the leg to its original position. Repeat with the other leg.
Stretch block
Butterfly - 3 series, 10 repetitions
Sit on the floor, bend your knees and press one foot against the other. Spread your knees to the sides and place your palms on them. Pressing them gently, press your knees to the floor, trying to reach full contact on the entire outer surface of the leg. Hold the position for 10-15 seconds and release the pressure.
Pharaoh - 3 sets, 30 seconds per side.
Sit on the mat, extend your right leg in front of you, bend the left at the knee and throw behind the right. Then turn your torso to the left and rest your right elbow on the knee of your left leg. Hold this position for a few seconds.
Cat - 2 sets, 10 repetitions.
Get on all fours, relax with all your strength. Hold this position for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
Rolls on the back - at least 15 times.
Lying on your back and bending your legs, try to reach your knees with your chin and your chin with your knees. At the same time, swing, squeezing your legs with your hands.
Second and third week
Press pumping unit
| Classic bust lift | 3 sets, 30 reps |
| Sidebar | 3 sets, 60 seconds per side |
| Twisting | 3 sets, 20 reps |
| Boat | 3 sets, 20 reps |
Blocks pumping of the buttocks and hips
| Basin lifts | 4 sets, 20 reps |
| Bring your legs back | 3 sets, 30 reps per leg |
| Hip adduction | 3 sets, 30 reps per leg |
| Squat | 3 sets, 30 reps |
Block for strengthening the arm muscles
| Push-ups on one leg | 3 sets, 10 reps |
| Mountaineer | 3 sets, 10 reps |
Stretch block
| Butterfly | 3 sets, 20 reps |
| Pharaoh | 3 sets, 60 seconds per side |
| Cat | 3 sets, 15 reps |
| Back on horseback | Minimum 25 times |
Fourth week
Press pumping unit
| Classic bust lift | 4 sets, 30 reps |
| Sidebar | 4 sets, 90 seconds per side |
| Twisting | 4 sets, 20 reps |
| Boat | 4 sets, 20 reps |
Blocks pumping of the buttocks and hips
| Basin lifts | 4 sets, 30 reps |
| Bring your legs back | 4 sets, 30 reps per leg |
| Hip adduction | 4 sets, 30 reps per leg |
| Squat | 4 sets, 35 reps |
Block for strengthening the arm muscles
| Push-ups on one leg | 4 sets, 10 reps |
| Mountaineer | 4 sets, 10 reps |
Stretch block
| Butterfly | 4 sets, 20 reps |
| Pharaoh | 4 sets, 60 seconds per side |
| Cat | 4 sets, 15 reps |
| Back on horseback | 35 times minimum |
Diet for a month
Try not to get distracted while eating. Turn off the TV, put your book and phone aside. This will help you consciously fill up faster. To avoid overeating, try to keep yourself busy. Try to be active, hang out with friends, do what you love.
There are also some rules that must be followed.
- Get rid of the salt. It holds water in the body, which is worse for you.
- Try not to use in-store sauces. They are high in calories and high in artificial additives, so you should make your own sauces.
- Drink green tea, fruit and vegetable juices. Do not abuse coffee, commercial juices and tea with sugar. Also, don't drink alcohol, it's high in calories and can help whet your appetite.
Here are some examples of dietary choices you can use to create your own personalized meal plan.
| Breakfast | First snack | Dinner | Second snack | Dinner |
|---|---|---|---|---|
| Oatmeal and some nuts, low-fat milk and fruit. | Fruit or crackers with feta cheese. | Chicken and vegetable soup. Chopped tomatoes, cucumbers, peppers, onions and lettuce with olive oil. | A glass of curdled milk (2. 5% fat) and two loaves of cereals. | Baked peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some aromatic herbs. |
| Vegetable salad with olive oil. Hot sandwich of wholemeal bread. | Low-fat cottage cheese, fresh or frozen berries. | Baked broccoli with cod. Fresh lettuce leaf. | Oatmeal cookies, green tea. | Fish fillet with vegetables. Natural yogurt. |
| Oatmeal porridge with a spoonful of raisins. | A glass of kefir (1% fat) and two breads of cereals. | Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad. | Natural yogurt (1. 5% fat), diet bread. | Grilled or braised lean fish. Vegetable salad topped with lemon juice. |
| Buckwheat boiled with a spoonful of vegetable oil. | An apple, low-fat cottage cheese. | Veal with steamed potatoes. Tomato and feta salad. | Low-fat cottage cheese with honey. | Salmon with rice garnish. Slice the tomato. |
| Scrambled eggs, large tomato, cheese and black bread sandwich. | Fruit or crackers with feta cheese. | Vegetarian soup with a second choice slice of bread. Vegetable salad dressed with olive oil. | Low calorie yogurt, a few oatmeal cookies. | Two-protein omelette with low-fat milk, tomato and green onions. |
| Low-fat cottage cheese mixed with parsley, radish and herbs. | Low-fat cheese and diet bread. | Grilled lean fish and boiled potatoes. Vegetable salad topped with lemon juice. | Boiled egg, tomato. | Casserole with cheese, lean veal and vegetables. A sandwich made with second choice bread and pink salmon. |
| Buckwheat with boiled chicken, lettuce. | A hard-boiled egg and a glass of vegetable juice. | Stewed liver with buckwheat garnish. Vegetable mix. | Kefir with black bread. | Stewed or baked veal. Fresh cabbage salad. |
By following all the rules and exercises, checking your eating habits, you can achieve the desired result in a month.