How to make your figure beautiful. Guide to the perfect figure
Before you start taking care of yourself, before you take the path that will lead your body to the ideal, you need to understand what activities will help you create the ideal figure.
In this matter, it would be foolish to aimlessly move in an unknown direction. You need to understand what exactly can help you make your body a standard in men's eyes, and go to this standard day by day. So, what should be done to improve the figure?
EAT RIGHT
- eating right means replacing high-calorie food with food that, together with pleasure, benefits, you need to monitor the number of calories eaten per day;
- you need to eat often (5-6 times a day), but in small portions, so that they fit in the palm of your hand. The worst enemy of an ideal figure is snacking between meals. It is better to drink a glass of warm water with a slice of lemon, well, or a glass of your favorite juice;
- daily you need to drink about two liters of water;
- Another insidious enemy is food before bedtime. If it’s not at all, it’s better to drink a glass of fermented baked milk or kefir, or eat a banana;
- a great piece of advice would be to eat your meal while digging instead of eating alone. It will be indecent to absorb huge portions in the presence of people, and the good old wisdom - when I eat I am deaf and dumb, it doesn’t quite fit, communicating while eating you will eat more slowly, and the feeling of satiety will come with less food swallowed;
- when you want sweets, instead of your favorite cakes, eat dark chocolate - it contains many useful trace elements with a negligible amount of sugar;
- add dried fruits and nuts to your menu - they will help fight hunger, while replenishing your body with energy and vitamins;
- grapefruit powerful remedy on the way to ideal forms- firstly, they are diuretic, which will save the body from edema, and secondly, they have a lot of vitamin C;
- pay attention to your digestion, there are a number of simple and generally available procedures for cleansing the intestines;
leave one day a week for unloading. This will be enough to stabilize the weight, unlike, by the way, from cruel diets, the result of which will be a weakened body, which, in turn, upon completion of the diet, begins to stock up on extra pounds faster than usual.
WHAT IS USEFUL FOR THE FIGURE?
Vegetables
They help the gastrointestinal tract work properly, get rid of unnecessary cholesterol and help maintain the desired blood sugar level;
- Fruits and berries
As I wrote above, grapefruits will be useful, they force the body to receive energy from calories. Pears with apples are loaded with pectin, the property of which is to reduce blood sugar, which will certainly help you stay hungry in between meals. Pineapple reduces the feeling of hunger by helping the digestive system, and raspberries help with the breakdown of fats;
Sour-milk and low-fat dairy products.
They will provide you with the right amount of calcium, and besides, they will increase the production of the hormone calcitriol (a hormone that will make cells get rid of excess fat);
Protein food
Protein is the foundation of building muscle mass. Accordingly, the more protein enters the body, the more fat it will destroy, because a lot of calories are spent on the absorption of proteins, decently more than on the absorption of fats or carbohydrates. Rich in protein are: fish, beef, turkey, chicken breasts and egg whites.
Bean cultures.
They have the ability to lower blood cholesterol levels. In addition, they contain vegetable protein, it will definitely not allow muscle mass to go after fats during the diet;
Greenery.
It contains a number of vitamins, improves the absorption of food, contains many amino acids necessary for the construction of proteins, helps the body maintain acid-base balance;
Pure h2O (not carbonated).
Detoxifies the body, aids in fat metabolism, reduces body moisture retention, helps to stay in shape, reduces salt levels, and aids in the absorption of various nutritional supplements.
Fish and seafood.
Normalizes metabolism, strengthens the cardiovascular system, normalizes work nervous system, improves the condition of teeth, bones, hair and nails, makes life longer, normalizes the functioning of the thyroid gland, lowers blood cholesterol and improves vision;
Green tea.
Reduces blood cholesterol levels, inhibits the growth of cancer cells, normalizes arterial pressure and reduces blood sugar levels, in addition, slows down the aging process of the body;
Herbal tea.
Strengthens the immune system, helps to relax after a hard workout or after a hard day. In addition, herbal tea has an invigorating effect, removes toxins from the body, normalizes hormonal balance, increases efficiency and improves the nervous system;
Spices.
Bitter spices (ground pepper, horseradish, mustard and others) help get rid of excess fat cells, lowering insulin levels in the blood. Cinnamon contributes to the proper absorption of sugar, and ginger, in addition to reducing sugar levels, also helps to remove toxins, which helps to normalize digestion processes and regulate metabolism;
Olives.
The vegetable fat contained in olives prevents the deposition of subcutaneous fat, while at the same time it does not allow cholesterol levels to rise.
Proper nutrition is not a guarantee of impeccable forms. Yes, you can lose weight, add freshness to your skin and cleanse the body, recharge your energy potential. Only in order to get rid of various visual defects of the figure, a balanced diet alone will not be enough. To create a beautiful figure, in addition to getting rid of extra pounds, you need to strengthen your body, outline your forms with embossed elastic muscles. Here we come to the second point:
DO SPORTS
Not better way to make your figure truly attractive in the eyes of a man - except for going in for sports. Try yourself in different sports directions and find the most suitable and comfortable sport for you. Here is a list of possible sports activities to create a beautiful figure:
Fitness classic;
Various types of fitness - step aerobics, callanetics, Pilates, and others;
Swimming and water aerobics;
Running, cycling, cardio, jumping rope, gymnastic hoop manipulation, etc. etc.
A SPORTS SPIRIT IN A BEAUTIFUL BODY
No matter how lazy it is, you need to move as much as possible throughout the day. If you have a sedentary job, why not walk a few stops instead of a stuffy minibus or tram, instead of an elevator, take a walk up the stairs to your apartment;
Do not be lazy to download the press. You don't have to go hungry or stay out of the gym to get a flat stomach (although the gym might the best way). Do exercises in the morning, in which be sure to include a couple of exercises for the abdominal muscles. Let it be the classic twisting on the floor and lifting the legs while lying on the floor;
Pay attention to your posture. A straight back will help you breathe more evenly, tighten your back muscles and strengthen your abdominal muscles, visually your figure will become slimmer;
Active rest is one of the secrets of a beautiful figure. Regular company trips to the skating rink, swimming in the pool, playing tennis, and on the beach in volleyball, cycling. In addition to strengthening muscles and increasing tone, this way of spending leisure time will bring a lot of positive emotions and pleasure.
DANCING
Alas, wanting a good figure does not mean wanting to sign up for a gym or swimming. These are our ladies, what can you do?! Some girls believe that playing sports is not suitable for them (and without any reason). But how to make a beautiful figure without the necessary physical activity? Diet alone will not help, especially when we are talking about ladies over 30. Whether it’s a matter of dancing, you must admit, it’s not a bad alternative!
Oriental dances will help with the adjustment of the abdomen - adding a plane to it.
Young ladies who want to make their ass elastic pay attention to Latin American dances.
If you want a complex - do ballroom dancing. They will straighten your posture, strengthen the gluteal muscles, and make your legs slimmer.
If you think that going to the gym, fitness or aerobics is not exactly what you need, you can enroll in a dance studio and your figure will become graceful and graceful.
COSMETIC PROCEDURES
SPA procedures will be a good helper in creating a beautiful figure. Mineral water, sea water, dirt, salt and medicinal plants will be good helpers in getting rid of cellulite, the skin will become much softer and more elastic.
And how great it would be to visit the sauna with the use of anti-cellulite massage. This method, however, is suitable only for those who have no contraindications to visiting steam rooms.
GET GOOD SLEEP
Sleep and a beautiful figure
I think most women will ask themselves: what does the dream have to do with a good figure? Yes, it's no secret to anyone that lack of sleep is harmful, and chronic lack of sleep leads to the appearance of deep wrinkles and bags under the eyes, but what does a beautiful figure have to do with it? You will not believe it, but the connection exists (!), And it is not indirect enough.
The thing is that with lack of sleep, a person tends to feel tired (strange, right? 😆 , there is not enough energy, and we are in a hurry to replenish our energy supply with high-calorie food, this is most relevant to sweets. Over time, this way of eating will become the norm, and a set of extra fat kilograms will be a mandatory consequence in such a scenario.And the general apathetic state caused by systematic lack of sleep will persuade you to give up on this beautiful figure, buy your favorite cake and lie down in front of the TV.To keep the figure in good shape, so that the body is in the necessary form, you need to sleep at least 8 hours a day.
A good rest will give you enough strength for the necessary physical activity, it will not be a burden to follow a diet and perform a number of activities to improve your figure.
In addition to all of the above, I want to draw attention to the role of a properly selected wardrobe in the visual perception of a figure. The right style, combined with the right palette of colors, can emphasize the dignity of the figure, removing its shortcomings from sight.
P.S. Make caring for the figure a kind of rite that will definitely benefit you. Enjoy the changes taking place in you, it will be nice to see how other people react to these changes. Love yourself, do not let the difficulties of life leave an imprint on your appearance.
I have everything, THANK YOU for your attention!
Specially for Cosmopolitan, fitness bloggers and nutritionists gave their "golden advice" to help in the fight for the perfect body. Explore and find out what you've been doing wrong so far.
Eat sweets in the morning
Remember that there are no "forbidden" foods! The mistake of many people is to severely and drastically limit their desires. Of course, if you eat fried potatoes every evening and treat yourself to dessert, you will not see health and a toned body. But you won’t last long on a severe restriction either. For myself, I revealed the golden rule: 1-2 times a week, in the morning until 12 noon, I allow myself a small piece of “nasty things”. This is especially true for girls, since we all need moral relief and the appearance that we are not on a diet. Such a rule will not harm your figure, but it only works if you follow a proper, balanced diet every day and if you have regular workouts!
Exercise to sleep well
fitness blogger, nutritionist
Properly selected loads have a positive effect on the quality of sleep, because during training, hormones are released that contribute to the normalization of the internal processes of the body. In fact, it doesn't really matter how many hours you spend in bed, it's important that you wake up refreshed. The dependence here is direct: the more you move, the better your sleep.
Drink cold water
blogger, fitness model, nutrition and fitness specialist
We all want to lose a little weight for the summer and look perfect in our favorite bikini, and therefore, we want to burn as many calories as possible. I share a secret: every time, throughout the day, drink ice water, not room temperature, as we are usually taught. In order to warm it up to body temperature and assimilate, the body will spend additional energy, which means that the total calorie consumption during the day will be much higher! Good luck with your weight loss!
Don't starve or diet
blogger, nutritionist
There is such a widespread belief that in order to lose weight quickly, you need to starve. I'm telling you, don't go hungry! Yes, psychologically it’s hard to believe, I myself at the beginning of my journey could not be comfortable with this, but after a week of systemic nutrition, I saw the result - minus 4 kilograms. Let's take a look at fasting: you decided to lose weight, you choose fasting, they say, I'm calm about food, the main thing is that I want to be slim, but I have to survive. BUT the stronger the hunger, the less motivation - soon you will no longer see yourself as slim. When the strongest hunger sets in, thoughts appear very naturally, such as: “Ai! I live once! I'm going to eat a piece of cake!" And what's going on? You break down and gain even more excess weight than before you started losing weight. Do not starve and get out of this vicious cycle of diets. Diets don't work. And point.
Wake up with a mood
There are people who, having barely opened their eyes, are ready to conquer the world, and there are those who, in the first minutes after waking up, barely remember their names. We all develop our own morning habits, we are all different, and that's great! How about adding something new to your morning routine? For example, get up early and do morning exercises? I would recommend starting the morning not with a cup of invigorating coffee, but with yoga - do at least a few simple asanas!
Don't forget to have breakfast
Try to never skip breakfast - this is the most important meal, the first after sleep, and its task is to restore our strength and saturate us with energy for the whole day. Like any meal, breakfast should consist of proteins, carbohydrates, fats and fiber. Foods ideal for breakfast: whole grain toast with cheese, fruits, cereals, dairy products, eggs. Properly combining them, you can cook delicious dish. For those who adhere to the training regimen, I recommend drinking a fast protein before breakfast - a casein shake, for example.
Workout outdoors
blogger, vice world champion, winner of international bikini fitness tournaments
In summer, gyms are usually empty, but, alas, not all of their visitors go to exercise on the street. Don't let yourself just lie lazy in the sun! Believe me, you will get much more benefit and pleasure from outdoor sports. Get a mat, bodybar, dumbbells and start doing at least simple exercises in the park. The result will be reflected in your figure very soon!
Eat often and in small portions
Perfect body coach #sekta
The biggest mistake that losing weight girls make is to try to eat as little and as little as possible. In fact, in this mode, you will only slow down your metabolism and the weight will “stand up”. Golden Rule healthy eating - eat often, at intervals of 2-4 hours, but in small portions in the amount of 200-250 ml. Of course, this should not be a piece of chocolate cake, but a balanced meal.
There is an opinion that in order to become super well-groomed, athletic, beautiful, slim, you need to go to salons, spa treatments, gyms, medical centers. And nothing else! So, I never went to the salon for body treatments, I went to the gym for 4 months and then, lazily. Everything I have, I created myself. Houses! All this is budget, not particularly difficult. I did not jump rope around the clock and run up the stairs. Just regular maintenance. All in a complex, gives an amazing result. Of course, diets and proper eating habits are very important! I have a lot of reviews about this, at the end I will throw links to the most effective. But now, we're not talking about diets. Namely, about caring for the skin of the body, for the figure. Some tips are more difficult, and some are generally simple :) Well, let's go?)
To begin with, I will please you with a contrast photo Before and After The difference is about 2.5 years :)
Many people think that diets and proper nutrition are needed to lose weight. However, no! Let's start with my favorite aspect of nutrition. WATER!
80% - a newborn, 70% - a middle-aged person, up to 58% - in old age. Aging is "drying out".
Well, I don’t know if water will save you from aging. But it will definitely save your skin. My nose was flaky in September. I started drinking a lot of water, nothing flakes at all, my hands do not dry. Also, water helps to get rid of cellulite. We are a huge percentage of water, our body needs it! I already got my mom hooked on it :) And I myself can clearly say, 1.5 liters clean water do wonders for the skin every day. And the complexion is so generally super :) Here is my review on how to lose weight from water. Just get a bottle, drink enough water, you will change very quickly :) Juices, tea, coffee, not that. It is pure cold water.
We are what we eat! And our skin too! Therefore, it is necessary to eat more or less correctly. Well, you ate candy, well, it's okay. But if you eat it every day and have a snack with chips ... This is no longer super. Proper nutrition is not an empty phrase. People yell that sour cream is terrible. No, it can. A lot of things can be done with proper nutrition. Much more than impossible. Here's to me for half a day. Cabbage with low-fat cheese and herbs, regular rice, two eggs.
Yes, this is not a super low-calorie food. But it is good for the skin of your body. I'll have a salad tonight :)
For those who do not want to cram protein into themselves, that is, chicken, cottage cheese and the like, they came up with Protein :) In small doses, it is useful even for those who do not swing. If I can’t eat enough protein on a certain day, I drink protein :) Now it’s not very tasty for me, I advise vanilla, diluted with low-fat milk. This is delicious:)
Get rid of sugary drinks. Their skin is disgusting. More green tea is better :)
Sometimes the skin of the body is bad, dry, uneven due to a lack of vitamins! Any will do. Just a vitamin complex. Hair will be better, nails. And of course your body.
And my favorite Cicteral helped me with acne on my body! It has many wonderful properties :) But including acne :)
Now a little about how to influence problem areas from the outside.
Have you all heard of the baking soda bath? That you can lose weight ... You know, I have not lost weight. But after a course of such baths, I look very fit! Everything is simple. You went to the bathroom, poured warm water, threw in 1/2 or a full package of soda, added sea salt by eye, you can still oil, turn on the music, and relax for half an hour. Can be combined with other cosmetic procedures, such as applying a mask to the face and hair. It's not difficult, right?) And it works very cool!
Now let's talk about creams. There is such a cream for the udder of cows. It cost 60 rubles when I bought it.
A kind of Zorka. Fat as hell. But, if you apply it on the heels, and put on socks on top, then after that they will become much softer. I do it this way, I smear it on my ass, and my knees, and my elbows, and my hands. Better than any cream! Face, I don’t smear it, I’m afraid :) Although, many smear their face. I heard that it rejuvenates. It's too early for me, but still :) There are analogues of it, only for people, 600 rubles each ... Better buy this one, it's cooler!
So, creams for weight loss, for cellulite, stretch marks, for skin tone ... This is just a small part of what I have tried.
I smear without fanaticism. Sometimes at night. But, there is a cool way to enhance any of this cream. Even several ways. First, wrap with cling film. You can wrap a cream, scrub, gel, mask. And sit there for a couple of hours. It hurts sometimes. Then the legs and butt are red. But, but the effect is what :) In general, all creams are of the same type. I can only pick this one :)
He, on the skin steamed in the bathroom or sauna, gives pain) Even if without a film) Then everything is red :) But, on the other hand, cellulite kills perfectly, it’s a pity that there are no stretch marks ...
Another strange way is to blow a hot dryer on the skin with cream :) It helps me to enhance the effect :)
Vacuum massage is often done in salons. But, you can make it at home too! Buy jars at a pharmacy, or on Aliexpress. Smear with cream and drive jars over problem areas. So they will ride. Boring, but also helpful!
In the salon they will do better, of course, but you can do it yourself. I sometimes watch TV shows and do a massage, just on the machine :) You can also use an anti-cellulite massager. Lying right on the couch.
Well, now about the coolest and efficient way get the figure of your dreams! Fitness!
The load on the body gives a variety of results. Eliminates cellulite, makes the skin supple and beautiful! And most importantly, it changes the shape of your body! You become more resilient. Let's start with the simplest. Many live in high-rise buildings. So why not walk up the stairs? This gives great results! It's more like cardio. You are in good shape, you are losing weight. Your skin of legs and priests is more elastic.
Exercise for the lazy! Fitness in bed! Yes it is possible. Of course, it is better to do it on the floor. But also on the couch. You turn on your favorite series or movie. Lie on your back. You tear your ass off the sofa, as if making a bridge. Blades on the couch. The legs are bent at the knees. So hang as long as you can. I sometimes weigh like this for about 10 minutes. The plank can be done on the floor by the TV :) The tension of the priests on the couch is also suitable. This can be done in the subway, at work, everywhere. You are unlikely to shake muscles, but add tone! Another one of my favorite exercises for the lazy is the vacuum. It's hard for me to explain, watch the video on the net. The tummy shakes with a bang, it is the relief that gives. Unless, of course, you have a layer of fat :)
Now to more explicit exercises. Squats! Oh my love :D
I'll tell you how, how much and when I do. Damn, I'm showing all my cards :) It's no secret that squatting is good for the priests. But not everyone knows which is better. I found the best option for me. Again, I can't stand boredom. Therefore, I turn on something on the computer display, or on the TV. Feet shoulder width apart, hands clasped. I look up, make a small deflection. I rarely take weight. But, there is such a thing, with it you can increase muscle mass. Or kick your leg...
So, you can start with 50 a day. My record is 600 per day. Now, when arms and legs reach, I do a maximum of 200 per day. 30 times in the approach, the break between sets is small, THIS IS VERY IMPORTANT. I used to do it every other day. Now at least once a week. Still, the effect does not disappear. The press also swings from squats, take note :) And the butt is a nut, and the legs are in good shape, and the press is also, my favorite exercise. Yes, your legs will become fat. This is a minus for those who want thin matches. Then, for you, cardio and stairs of your entrance / house: D
My favorite pastime is posing :) Useless? No. Not even at all. After a 3-hour photo session, everything hurts so much that I can hardly walk. But you can do it at home too. First, you learn your good angles! But most importantly, these are static exercises! Like a plank, basically. Only it's not boring. You may not show these photos to anyone. Just try to take different poses in underwear, complex, simple, strain the muscles of the priests and legs, violently draw in the stomach, all sorts of backbends, poses on the toes. What a load. But it’s fun :) You need it in underwear, otherwise you won’t try to pull in or strain your stomach :)
Another exercise that I like. It is not as effective, but still there is a sense. Just jump in place. Again, for the series. For a long time, until shortness of breath begins :) It leads to excellent tone :)
Lunges ... Well, I don't like them :) In other matters, like jogging :) I have VSD since childhood, I often feel dizzy. And here is the biker! This is paradise. Though the simulator, even in the country. Legs work great, but the whole body works. By the way, more about the bar. It also works almost everything. Arms, back, neck, abs strong, hips strong, booty, calves, chest. This is a wonderful exercise.
At the moment, only plank and squats, I don’t do anything else :) It’s been like that for a long time. I got lazy. But the form remains!
Of course, if you're exercising, you need to watch your diet! Read my other reviews if you're interested. Too lazy, I’ll say multiple :) A lot of water, proper nutrition, approximate calculation of calories, do not eat at night. In general, this is the main thing. The body is work. This is long work.
You will not get a dream figure in a month, you will not lose 20 kg in a week. Alas. Gotta plow!
I don't aspire to be anorexic. But I have a weakness with harmony.
But at the same time, I want a relief :) A little advice is also a solarium It is harmful if you sit there very often and for a long time. If you choose a quality solarium, follow all the rules, then everything is fine. A tanned body looks much better than a pale one. Not to mention the terrain. Have you noticed that all Fitness bikinis look like overcooked chicken? So, all for the sake of relief :)
We moisturize the face, almost everything. So the body needs to be hydrated! Shower gel, lotions! Dry skin is ugly skin. And one water in a large amount will not save you.
When I was engaged in the gym, I was generally a jock. But, I didn’t like it :) Now I study at home, little by little)
I wish you good luck on your journey to your ideal! Thanks for reading :)
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Here are mine about diets, for those who are interested:) Only what really works! But I also have other opinions.
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Oh, I want to write a couple more secrets :) And of course, more photos for your motivation! So, there was this hamster.
No waist, because there was fat. From malnutrition, it is the stomach and sides that most often get fat.
Also, cellulite! Where without it! Yes, even if you are not fat. But he may well be.
On all the legs, on the pope ... Everything hangs, there is no form. Yes, I didn’t even buy pajamas with shorts at some point. I rarely wear shorts in the summer. Where do I go? I don’t have those photos, I deleted this tin. But even in the usual photos that I posted on the network, everything is visible ...
From junk food I was cheeky. Maybe it's the age. But at 12 she wasn’t cheeky, but by 14 ...
The feeling that the photo is an adult woman. And I'm 14 here. Fat ages. Thinness and sportiness are a sign of youth. Nobody wants cellulite! Throw away your laziness. Now or never! So I would sit at home, hating myself. And I wouldn't be anything at all. Not because it's terrible. And from self-doubt. I promised myself for a long time that I would become an ideal. And we must not promise, we must do.
And I wouldn't be...
The same wall. But the girl is different. Loving yourself is extremely important. Therefore, I believe that everything should be done for this!
And now a little secret.
I have already advised you to drink plenty of water. What's more, you won't look good without water. This required condition! But the tea is also very good. Plain green tea. I have a 600 ml mug. I put 3 tea bags and 1 teaspoon of sugar on it. To not be sad at all. Tea cleanses the body. Accelerates metabolism. Amazing effect on the skin! Water water, tea is not included in the daily rate of water. Just not to drink only water, I also drink tea :) Well, coffee :) It also speeds up metabolism :) But tea is good for skin tone! I drink it all day, I like it cold.
Another secret. Scrubs are often so expensive. Buy salt, mix with instant coffee and go! Add olive oil. To create mass. Believe me, it won't seem enough to you :) And the effect, well, is amazing. It is much tougher than store bought scrubs. And much cheaper. You can add coffee grounds, coffee, by the way, is a chic cellulite remedy if you make scrubs and masks with it. Verified :)
But, cooler than my hardcore soda bath recipe with elements of sadism ... There is nothing.
You know, now I generally train very little. But the shape is excellent! You are building yourself. How you've been spoiling your appearance with pizzas at night for years. After all, it's hard to be beautiful! I know for myself. My adolescence is a period of food. I ate, always, everywhere, everything. Here, for 2.5 years I blinded the form. Yes, I can easily get fat. But I have already lost the habit of eating harmful! But the physical form is generally difficult to kill completely. You are building your future... Yourself.
I killed cellulite almost completely. And he was very hard on me. Even though I was 14-16 years old. I matured very quickly, I was always tall. Now I'm younger :)
Appearance gave me self-confidence. Now I communicate normally with people, I am confident in myself. Is it redundant? Become more confident? Obviously not. The main thing is not to be arrogant :)
I understand that it is difficult to start doing all this at once. Start gradually. Velvety smooth skin, without orange roots ... It's amazing! Work hard! Don't expect results in a week. Patience, consistency. And you don't recognize yourself. I love McDuck, but I don't eat it. Because it's more important to me to look good. If food is more important to you, that's your right :) If watching a movie is more important than spa treatments, scrubs and exercises are more important, your right! My review is for those who want to change their appearance :) I wish you all success, everything will work out!
KILL CELLULITE FOR 70 RUB!
I can’t say that a complete absence can be made from a running one. But in a week of such procedures, you will notice a clear result. So, we buy a high-quality hard massage washcloth. For example a mitten. We climb into the bath, if there is, with soda. If not, just in the shower. And three! Three so that everything is red, we do not feel sorry for ourselves. We all know that it is the skin scrub that saves from cellulite. And we are lazy :) We feel sorry for ourselves, we are waiting for a miracle ... But in vain :) Believe me, nothing is cooler than a steamed skin scrub. And it is not necessary to use an expensive store scrub. Salt with coffee grounds is a great option! And if it's even simpler - Washcloth! Only tough. Here you can read in more detail and. It's about how to enhance the effect of a washcloth :)
Plank! Forward!
The plank is the best exercise for the press. I want to talk about it separately. This is the best for the relief of the tummy. And this waist does not go away. Yes, and the legs swing :) In general, an exercise for everything, universal) And it will take 2 minutes a day maximum :)
How to make a waist already?
No, well, you can of course sleep in corsets. Or remove edges. But if you are still adequate ... NO! Or you lose weight all over, including the waist. Or build up muscles on the hips, thereby making the waist visually narrower. I use this method :) Exercises for the waist will only help if you have fat there. If it is not there, your bones will no longer be. Alas ... So we drive fat, in any way, and grow muscles on the pope and hips :)
Deadlift is the "new" trendy exercise. And a little useful for those who want a beautiful ass.
No, this exercise has been around for a long time. But it has become fashionable for girls recently. In general, this exercise used to be mainly done by bodybuilders. With some terrible weight. I won't lift one like that, even if I strain with all my might. And this exercise, in fact, should grow muscles. BUT! Watch the video, deadlift for girls. Weight take 10-15 kg some. What is its advantage over squats? I can only say that my legs hurt less, and my buttocks hurt more. The disadvantage of squats for me is that my legs grow. But I don’t need it, I already have such a body shape that fat goes to the lower part of the body. I’m sick, I can’t do weights, I can’t do full-fledged workouts either ... Well, once a week I do it now. The deadlift was recommended to me by a friend. Out of habit, everything ached for me, namely the buttocks strongly, less strongly the back of the thigh. And I practiced with a cosmetic bag, with varnishes ... She is 6 kg. Many people squat and work out with a canister of water, but I have a giant cosmetic bag: D My muscles have lost the habit, I barely crawled for 3 days. So now I'm just warming up. I don't really want to build muscle right now. I want more tone, more elasticity, more cool shape. I'm so asshole. I just want to tighten it up. Eventually. I have a deadlift with no weight. Well, more precisely, its likeness, not the craving itself. Just similar movements, with the tension of the buttocks, of course. And even during exercise, I can directly feel the buttocks. Purely their tension on the couch does not give this ... As a result, the legs do not grow much, and the butt comes into tone. My friend is more trained than me. She does with weight. Her butt is growing, but her hips are slightly. She put me on the bar :) And I put her on the water So far it is difficult for me to assess how effective the deadlift and its similarity are on my own example. I can only say that it is the buttocks that hurt the next day. This pleases, usually the hips and calves hurt the most.
Looks like I'm skinny, right? No, I'm a sly bastard :)
Now my muscles are falling off my legs ... Achieved by squats. Legs are toned, but thinner. And the buttocks are muscles that are, as it were, a frame. And they have a good amount of fat. But, thanks to soda and a washcloth, this fat looks noble: D Training, of course, also plays a role. When you take weight during training, first of all (as I noticed) volumes increase. And training without weight is monotonous. But less muscle growth. But, they add tone. With weight, people squat 10, well, 20 times per workout. And I did it without weight. 300 times a day. A beautiful body is hard work. It is easier to be thin and beautiful than to be lush and beautiful. Alas ... I was 4 kg thicker, then my stomach sticks out slightly under a tight-fitting dress, then the side of the melting is pinched. And on a slender body it is easier to wear something. Everything fits properly. It is also easier for thin people to achieve relief. I am amazed how "swag" girls achieve such a press, while having a huge priest ... I don’t know how, honestly :) In general, there is a phrase that a man to be skinny, and without cubes is a shame) Shame, not a shame, but it’s easier for thin people achieve relief. It's easier for men to build muscle...
I am not a doctor, not a coach) I only write what helps me, I am not responsible for the full usefulness and correctness. I have achieved this, I am writing frankly :) You can read the rest of my reviews. There's a lot about body care, especially diet. But no matter how hard I try to dissuade people from starving, people will continue. Those who read the review. After all, someone else wrote that this is a great method. Everything is individual. I love squats, a lot of people hate it. And I hate cardio. But we have to.
All success :)
18.02.2016
I didn't think that my reviews would have such a strong success at all :) I'm very glad that I'm helping. At the moment I'm trying to return some relief. Having studied every article on the Internet and my past experience, I realized that I need a bar. I now have a small layer of fat. Therefore, the relief will be easier to obtain than six months ago.
I weigh now 57-57.5 kg
And for several weeks now I have been doing the bar every day (I didn’t do it once). I love this exercise because it sculpts without ruining my waist like standard ab exercises. Plus, the legs are very pumped up. As well as the body and hands. This exercise pumps almost everything! It's amazing, but it's true. I do minutes. I set a timer on my phone and stand at the counter. I do everything by default. On the elbows. That is directly the most standard lath. Not lateral.
Once I did exactly 2 minutes. The next day it was painful to laugh... I think that a beginner should start with about 20 seconds :) This is how I started :) Over time, I will increase the standard time in this static exercise. But here's a minute :)
I want to go back to full-fledged squats :) And resume protein) While it just doesn’t make sense, I don’t grow mass especially ... I eat protein, I try :)
A little motivation!) Here are my changes for 3 years)
I was active in the gym only in 2014. And then she focused on cardio there. I feel comfortable working out at home. And at home it is really possible to achieve results. The main thing is to really want. And don't rush.
I don’t do baths with soda very often ... But I regularly apply creams :) And I keep the food more or less balanced and healthy)
Before going to bed, I always dreamed that I could film my body on video, walk around in the shortest denim shorts and a crop top. That everyone will look at me ... This motivated me a lot. I also subscribed to the pages beautiful girls on Instagram. Beautiful to your liking. It's in terms of figure. And every day I saw them in the tape. How beautiful they are, how people care about each of their photos. I dreamed about it ... And I got it :) I already have 37,500 subscribers, this motivates me not to relax :) After all, envious people will bite me if I become like 3 years ago again ... Find your motivation! At home it is quite possible to blind yourself. Without miracle pills and creams for 5000 rubles. Everything is real :) Without good nutrition, your workouts will be much less effective. Glad to be of service... Good luck to everyone!
Be perfect! I do not impose my ideals, I just help those who want it.
It is possible and necessary. There are many sets of exercises for the figure. But even if you do not need to remove extra pounds, you want to have a beautiful and toned body. You can get results within a month. How? Just do 7 .
plank
The most popular and easiest exercise for a beautiful figure is the plank. It does not need to squat up to a sweat - just get it right. The plank strengthens the muscles of the abdomen, arms, front of the thigh.
Push ups
Push ups - necessary element in a complex of exercises for a beautiful figure. Thanks to push-ups, you will put your arms and abs in order. Do not forget that with this exercise, the back, pelvis and legs should create a straight line.
Exercise for the hips and buttocks
Start with a kneeling and handstand. Then lift your right leg in a straight line and left hand. Do the same with the left leg and right hand. This exercise for a beautiful figure will make your hips and buttocks perfect.
Squats
Stand with your feet shoulder-width apart and slowly lower yourself, imagining that you are sitting on a chair. Try to "plant" the coccyx as far as possible so that during this exercise for a good figure, the leg from the feet to the knees is a straight line perpendicular to the floor and does not move. For convenience, pull forward.
Exercise for the press
Exercise for a beautiful waist
Take the ball in your hands or weave your palms into the castle. Spread your legs wide and squat a little. For convenience, stand near the wall, leaning against it with your back. Move your hands slowly right side all the way - you need to touch the wall. Then repeat the same on the left side.
How to do body exercises
These 7 exercises for a beautiful figure are easy to do at home. To "create" the perfect body in a month, you need to follow the plan. In the first week, do six days of figure exercises: plank 2 minutes, push-ups, hips, buttocks, abs and waist exercises for 1 minute and complete the set of exercises for the figure with a 2-minute plank. Do the same complex in the third week. The second and fourth weeks you need to train for six days and alternate two sets of exercises for the figure. First: plank, abs, hips and buttocks for 3 minutes. Second: waist, push-ups, press and buttocks, too, for 3 minutes.
How to make the figure perfect? If a woman says that she doesn't care what she looks like, don't believe it.
Each strives for slender forms, but if it doesn’t work out, she dismisses it: “It didn’t hurt, and I wanted to!”. Who are they working so hard for? And for male conquerors, and for female rivals, and for themselves loved ones. How to make a figure perfect without being exhausted?
Let's first define the criteria of the modern standard. Ideal is a loose concept, and it is stretched not only in historical centuries, but also in volumes.
Once upon a time, knights sighed platonically for beautiful ladies who delighted them with their boyish thinness and the absolute plane of forms. Then the artists painted portraits of nude puffy sorcerers, who, with a modest chest, had many folds at the waist and hips.
Several centuries ago, ladies were pulled into tight corsets, sticking out their breasts in an immodest neckline. And decades ago, proportional thinness took over, and the catwalks were filled with long-legged divas "90-60-90".
Body care 
But what should ordinary girls strive for, who do not want to defile at Fashion Weeks and serve as a muse for young Malevich? To make the figure perfect by modern standards, you need to think not so much about centimeters at the waist, but about grooming generally.
The skin should not be sagging and dull, there should be no wrinkles and cellulite on the hips. The ideal body is in a healthy tone.
Invigorating for the body will also help to get rid of the “orange peel” and restore elasticity to the skin.
The ideal proportions of the figure for today are as follows: a taut flat tummy, elastic and moderately voluminous buttocks, long (if possible) and slender legs. The whole body as a whole should not be angular, boyish. It is filled with grace, smoothness and elegance of lines.
What do you eat
Femininity combined with a touch of sportiness - this is the recipe for the perfect figure. How to make it in a short time? To get started, review the contents of the refrigerator and read our article "". To keep the skin looking healthy and excess fat found its home on other people's thighs, eat only healthy foods.
Small portions, an abundance of vitamins, food according to appetite and not for sleep, the exclusion of all kinds of fast foods and sodas - this is the first step towards a bodily standard. Do not forget drink plenty of clean water- two liters a day at least.
Muscle Physics
Even the most rigid diet will not replace exercise. If only because the body is losing weight arbitrarily - from where it wants, it will start from there. So you can lose your breasts first, and then your appetizing hips, and only then earn a flat stomach.
There is a great exercise., it can be performed both on the go and at the workplace. For ten minutes, strain and relax the lazy muscles of the abs and buttocks, several approaches a day. Let the muscles remember the correct position, contract them in a rhythm and position that is comfortable for you.
You can buy a hoop at home and twist it around your waist for 20-30 minutes a day. Unloved squats and “twisting” from physical education lessons will also be in the box office.
Make time for a fitness center or morning jog. As a rule, only a person with insane willpower can force himself to work out at home, so DVDs with super-methods “We lose weight in 1 day” remain gathering dust on the shelf. But if a subscription is bought, there is an agreement with a personal trainer and the best friend is engaged, then there is nowhere to go! 
Not everyone is suitable for aerobics, step and jogging. There are people who bypass the cardio room. But don't count yourself out! Same yoga, swimming or belly dancing- excellent training in a convenient mode.
Try to move more. Sedentary work, relaxing at the computer, long trips in the car, an evening in front of the TV ... Such inactivity leads to physical inactivity and the fact that kilograms return along with cellulite.
Walk more, go to the park in the evenings with your husband and children, walk around the office in your free minutes, do not use the elevator and escalators. Steps are everything!
Procedures and cleansing
If you have the funds and want to achieve results faster, take a look at the beauty salon. Order an anti-cellulite wrap, a moisturizing mask, a body shaping massage. Tune in for a long course - all these procedures are good in combination. Cope with neglected problem areas mesotherapy And vacuum massage.
To get the perfect figure you need to cleanse your body from time to time. Arrange fasting days, try to starve a little, visit a sauna or a bathhouse, take a steam bath with a broom and drink tonic green tea.
Only a comprehensive daily approach, seasoned with sharp willpower and a sweet desire to lose weight, will allow you to quickly achieve an ideal figure.