Put strenuous diets and hard workouts in the back box, because today we'll tell you how to lose weight without loads of space and incredible workouts in the fitness room.
5 rules you must learn during these 30 days
- You need to consume 1. 5-2 liters of water every day. Tea, coffee, and other beverages don't count, so cheating won't work. We recommend starting each morning with a glass of lemon water.
- Fast food, bread, sweets? Forget it, eat fruits or salads, which will benefit you greatly. If you want something sweet, indulge in a piece of dark chocolate. To avoid torture while shopping, remember to eat before you leave.
- You must eat food on a schedule at the same time. You should also have a snack between meals. This way your body will be calm and you will be able to accelerate your metabolism and not feel hungry.
- Traffic. You have to move. Take a walk, walk to work, or take the escalator.
- Remember, you should not think that you have already reached your desired weight. Imagine that proper nutrition and exercise are already part of your lifestyle. Enjoy life, be positive. Mental attitude is very important. Remember that what matters is what happens on a regular basis.
Training plan of the month
Do workouts every other day, this will be the best option for your body. First, do a warm-up: light jog in place, body leans to the right and left, squats (10-15 times) and arbitrary arm swings.
It's time for the main workout. At first, do exercises for 2-3 sets of 10-20 reps, the pause between sets should not exceed two minutes. Little by little, you need to increase the load.
First week
Press pump unit
Classic body lifts: 2 sets of 20 repetitions.
The starting position is lying on your back. Clasp your hands behind your head or on your chest. Spread your elbows out to the sides. Bend your legs slightly at a 45 to 60 degree angle and lift them off the floor. Now he begins to lift his head. Stretch your chin towards your chest. Get to the maximum possible point 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 bulging 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 begin to turn, first in one direction and then the other. Try to touch your elbow with the opposite knee. At the lowest point, do not lie flat on your back. Stay two centimeters from the ground. Stay behind your head.
Boat - 2 sets, 10 reps
Lying on your stomach, lift your chest and extended legs as high as you can. The hands at this time are 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 rocking back and forth a little.
Lock the buttocks and hips pumping
Pelvic raises: 2 sets, 10 reps
Lie on your back, bend your knees and place your hands along your body with your palms facing down. As you exhale, lift your hips as high as possible. At this point, you should block for a few seconds. While doing this, your back should remain straight. As you inhale, slowly return to the starting position.
Back leg swing: 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 lumbar area, looks forward. Next, breathe in and remove one leg, fixing it at the top point 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, rest your right hand on the floor, and place your left hand on your waist or on the floor. The right leg is straight, the left leg is bent at a 90 degree angle. Pull the tip of your right leg towards you and lift it up to the maximum point possible. Then return your leg to its original position.
Squats - 3 sets, 15 reps
Stand up straight with your feet shoulder-width apart and your arms extended forward. Begin squatting slowly. Lower your glutes as if there is a chair behind you that you can sit on, that is, to a level where your hips are parallel to the floor. Now get up slowly, controlling each movement.
Arm muscle tension block
Single leg push-ups: 2 sets, 10 reps.
Get on your knees. Lie on your stomach with your hands under your upper chest. The distance between the palms should be slightly greater than the width of the shoulders. From the bottom point, begin to lift your body supporting yourself on your hands and knees, but at the same time keep your leg under weight and pull up. The abs and buttocks are tight. If it's difficult, you can do push-ups with your legs bent at the knees.
Rock climber: 2 sets, 10 reps.
Make a table. The body should be a kind of straight line, the abs and buttocks are tight. Bend your right leg at the knee and pull it toward your chest. Put your toe on the floor, then return your leg to its original position. Repeat with the other leg.
Stretch block
Butterfly: 3 sets, 10 reps
Sit on the floor, bend your knees and press one foot against the other. Spread your knees out to the sides and place your palms on them. Pressing gently on them, press your knees to the floor, trying to achieve full contact over the entire outer surface of the leg. Hold for 10-15 seconds and release pressure.
Pharaoh: 3 sets, 30 seconds per side.
Sit on the mat, extend your right leg in front of you, bend your left knee, and launch behind your 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 reps.
Get on all fours, stoop with all your might. Hold this pose for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.
Rolls up on the back - minimum 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, bringing your legs together with your hands.
Second and third weeks
Press pump unit
| Classic torso lifts | 3 sets, 30 reps |
| Sidebar | 3 sets, 60 seconds per side |
| Cramp | 3 sets, 20 reps |
| Boat | 3 sets, 20 reps |
Lock the buttocks and hips pumping
| Pelvis lifts | 4 sets, 20 reps |
| Swing your legs back | 3 sets, 30 reps per leg |
| Hip adduction | 3 sets, 30 reps per leg |
| Squats | 3 sets, 30 reps |
Arm muscle tension block
| One leg push-ups | 3 sets, 10 reps |
| Rock climber | 3 sets, 10 reps |
Stretch block
| Butterfly | 3 sets, 20 reps |
| Pharaoh | 3 sets, 60 seconds per side |
| Cat | 3 sets, 15 reps |
| To ride a horse | 25 times minimum |
Fourth week
Press pump unit
| Classic torso lifts | 4 sets, 30 reps |
| Sidebar | 4 sets, 90 seconds per side |
| Cramp | 4 sets, 20 reps |
| Boat | 4 sets, 20 reps |
Lock the buttocks and hips pumping
| Pelvis lifts | 4 sets, 30 reps |
| Swing your legs back | 4 sets, 30 reps per leg |
| Hip adduction | 4 sets, 30 reps per leg |
| Squats | 4 sets, 35 reps |
Arm muscle tension block
| One leg push-ups | 4 sets, 10 reps |
| Rock climber | 4 sets, 10 reps |
Stretch block
| Butterfly | 4 sets, 20 reps |
| Pharaoh | 4 sets, 60 seconds per side |
| Cat | 4 sets, 15 reps |
| To ride a horse | 35 times minimum |
Diet for a month
Try not to get distracted while eating. Turn off the television, put your book and phone aside. This will help you to consciously fill yourself up faster. To avoid overeating, try to keep busy. Try to be active, hang out with friends, do what you love.
There are also certain rules that must be followed.
- Ditch the salt. It retains water in the body, which is worse for you.
- Try not to use sauces from the store. They are high in calories and full of artificial additives, so you should make your own sauces.
- Drink green tea, fruit and vegetable juices. Do not abuse coffee, commercial juices and teas with sugar. Also, do not drink alcohol, it is high in calories and can help whet your appetite.
Here are some examples of dietary options that you can use to create your personalized meal plan.
| Breakfast | First snack | Dinner | Second snack | Dinner |
|---|---|---|---|---|
| Oatmeal and some nuts, skim milk and fruit. | Fruits or crackers with feta cheese. | Chicken and vegetable soup. Chopped tomato, cucumber, bell pepper, onion and lettuce with olive oil. | A glass of curdled milk (2. 5% fat) and two cereal breads. | Baked bell peppers stuffed with brown rice and minced meat. Cherry tomatoes with soft cheese and some herbs. |
| Vegetable salad with olive oil. Warm whole wheat bread sandwich. | 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. |
| Porridge with a tablespoon of raisins. | A glass of kefir (1% fat) and two cereal breads. | Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad. | Natural yogurt (1. 5% fat), diet bread. | Grilled or stewed lean fish. Vegetable salad dressed with lemon juice. |
| Buckwheat boiled with a tablespoon of vegetable oil. | An apple, low-fat cottage cheese. | Beef with steamed potatoes. Tomato and feta cheese salad. | Low-fat cottage cheese with honey. | Salmon with rice garnish. Tomato slices. |
| Scrambled egg sandwich, large tomato, cheese and black bread. | Fruits or crackers with feta cheese. | Vegetarian soup with a slice of second-rate bread. Vegetable salad dressed with olive oil. | Low calorie yogurt, some oatmeal cookies. | Two-protein omelette with skimmed milk, tomato and chives. |
| Low-fat cottage cheese mixed with parsley, radish, and herbs. | Skim cheese and diet bread. | Grilled lean fish and boiled potatoes. Vegetable salad dressed with lemon juice. | Boiled egg, tomato. | Cheese casserole, lean beef and vegetables. A sandwich made with second-rate bread and pink salmon. |
| Buckwheat with boiled chicken, lettuce. | A boiled egg and a glass of vegetable juice. | Stewed liver garnished with buckwheat. Vegetable mix. | Kefir with black bread. | Stewed or baked veal. Fresh coleslaw. |
By following all the rules and exercises, controlling your eating habits, you can achieve the desired result in a month.