I don’t know about you, but personally, before going on vacation, I put myself in complete order. And I don't mean 3 months of heavy squats. I'm talking about more interesting methods that are offered to us by world-famous fitness trainers, nutritionists and cosmetologists. Of course, all these tips will not replace full-fledged physical activity, but they will dilute the monotonous routine.

When people eat the same thing for breakfast (lunch or dinner), over 5 days they consume 100 fewer calories than others, scientists prove it. We can offer you oatmeal or protein shakes to make your breakfast healthier and your waistline slimmer. Moreover, it should also be very nutritious. By taking nutrients in the morning, you stock up on energy for the whole day.

2. Scrape off cellulite

30 minutes before you put on your favorite bikini, thoroughly scrub the problem areas with a washcloth, a dried loofah sponge, or a sugar scrub. Thus, we irritate the skin, water begins to flow faster to areas with cellulite and fills those small pores for several hours. Korean spas use special exfoliating gloves made from 100 percent viscose, which are very effective. In our case, we can use Songwol towels, which also cope with the task.

3. At lunch - at home, in the evening - for a walk!

Need another reason to stay out of bright sunlight? Direct light makes you flat and colorless, but a light shadow emphasizes all your advantages, this is what professional photographers tell us. They call the hour before sunset “magic time,” so you can go out into the streets of your hometown, which is covered in golden light, with peace of mind.

You can add some variety to your day off. Are you going to spend the whole day watching your favorite TV shows? Then at this time you can run on the simulator. Run for 30 minutes, rest a little and start again. With such a consistent workout, you can lose a lot of calories.

If you want to pump yourself up a little, then I advise you to take these power equipment with handles. At the University of Wisconsin, two hours of kettlebell training per week was shown to increase participants' core strength by 70% after 8 weeks.

The triceps is the largest muscle in your arm, which is why it makes your arm look beautiful. The best exercise for your arms is, of course, push-ups. For those who are just starting out, you can do push-ups not on your toes, but on your knees. Famous fitness trainers tell their clients that a full floor press on your knees will be much more effective than doing push-ups on your toes. If you feel muscle pain, then you are on the right track.

For those who have acne on their back, dermatologists advise solving this problem with salicylic acid. Not long ago I discovered a magnificent shower gel from Neutrogena. It was developed specifically for problem areas of the back, shoulders and chest, while it does not dry out the skin at all, but, on the contrary, gently cares for it.

This is a very simple but effective way to make your beautiful legs visually longer. Choose a polish tone that perfectly matches your skin color, or one that is a little lighter.

From today on, your best friend should be. Not only is it rich in fatty acids, which make the skin soft, but it is also well absorbed and leaves a beautiful, non-greasy shine.

Sodium causes the body to retain water, which makes us look “heavier” than we really are. A tablespoon of salt has almost 7,000 milligrams of sodium, but seaweed contains less than 100 milligrams, yet still imparts a similar salty flavor to the food (and no, it won't make your food taste like sushi).

11. Deep lunges

At first, lunges seem very difficult, but all fitness trainers unanimously say that if you want to have an elastic, toned butt, then you simply must do them. The forward lunge must be done so that the body is always in the center and can remain perpendicular to the floor. Also, if you are no longer a beginner, you can use weights.

Going on vacation soon? Seven days before your trip, stop drinking alcoholic beverages, and reduce your gluten intake five days before, as it promotes water retention in the body. Two days before the sea, reduce your consumption of dairy products.

Jumping rope is even more beneficial than running, as it uses the whole body. Do 50-100 jumps in three sets. At the same time, try to change your technique. Of course, focus on your physical capabilities.

Massage stimulates the drainage of fluid from soft tissues, where it can lead to swollen ankles, knees and waist. Women who sit a lot may develop swelling around the midsection because the blood vessels that run from the abdomen to the legs become narrowed. Almost any type of massage will be life-saving.

15. Improve your bottom

The muscle groups of the lower half of the body include, first of all, the muscles of the buttocks and legs. At the beach, we want everyone to admire our charms, so let's work a little to improve them. The exercise that I learned when I went to the fitness club is quite easy, but effective. Lie on the floor, lift your pelvis, supporting yourself with your arms and feet. Bend your left leg at the knee, take it to the side and place it on your right leg, hold for a few seconds, repeat nine more times. Do the same with your right leg. This exercise not only strengthens muscles, but also stretches.

Capsaicin, the chemical that makes chili peppers hot, also causes our bodies to burn more calories. If you don't want or can't eat 3 habanero peppers for lunch, try vitamin supplement Capsiate Natura, which contains capsaicin. With its help, people burn an additional 80 kcal.

17. Exercising in bed

In the morning, when you just woke up, do not rush to get out of bed. Lie on your stomach and hug a pillow. Stretch and straighten your legs, lift them a couple of centimeters and stay in this position for a few seconds. After 2 weeks you will already be able to notice results. Your butt will become more convex and toned.

Yes, as you can see, just a few easy, I would even say lazy, tips can work a miracle. I shared with you my express method, which helps me get my body in order in the shortest possible time. Do you have a secret that you resort to a few weeks, or maybe even days before a trip to the sea? Share it with us in the comments.

Anastasia Sergeeva

How to lose weight by summer? Putting the figure in order in advance

How to quickly lose weight by summer, so as not to hide on the beach in a pareo if there are only three months left? And not to lose extreme weight, which will soon remind you of itself, but with the expectation of long-term results? Follow our recommendations!

How to lose weight by summer without harming your health?

First of all, set realistic goals for yourself. If you are wondering how to lose weight by summer in three, two or a month, and how many kilograms you can lose during this period, the answers can be very varied. But the faster you lose weight, the faster it will come back to you, and the worse the results can be. Therefore, it would be more correct to ask yourself another question: how many kilograms can you lose by summer without harm to your health?

Calculating safe weight loss

Nutritionists know the answer: it is believed that it is safe to lose weight in a month by no more than 3% of your initial body weight. To lose weight by summer in three months, multiply the resulting figure by 3. Of course, the answer will be different for different weights. For example, with a weight of 100 kg, without harm to health and with long-term results, a person can lose weight by 9 kg (100 * 0.03 * 3), and with a weight of 75 kg - by 6.75 kg.

Even when you “really need to,” losing more than 10 kg during this period is still not recommended if your weight is less than 110 kg. Keep in mind that a more obese person is able to lose more pounds in a shorter period of time than a lighter person.

Reviewing our diet

The main principle of losing weight is to consume fewer calories than you burn. And by this logic, you may decide that the consumption of junk food, buns and cakes fits organically here, if only in small quantities - but this is not so. A cake with cream, for example, contains on average 500 kcal, but there is 0 useful value in it. At the same time, baked fish and vegetables fit perfectly into this caloric content, which will also give your body a lot of useful vitamins, minerals and other substances it needs . In addition, if you are worried about how to lose weight in three months for the summer, then you need to increase your protein intake and reduce your fat and carbohydrate intake.

That is why it is worth sticking to a healthy diet and giving the green light to vegetables and fruits, cereals, various types of meat and fish, and the red light to sweets, baked goods, carbonated drinks, alcohol, fatty and sweet milk, canned foods, sausages, fast food, store-bought sauces , as well as other products that contain a lot of sugar and fat.

And don't forget about water! Proper weight loss without it is impossible, since it is actively involved in the breakdown of fats. How much water you need to drink depends on your body weight: calculate the volume by multiplying your weight by 30, say 90 kg * 30 = 2700 ml. Important: juices, soups, milk are not included in this volume, only still water and tea.

If you have heard enough advice about how mono-diets and fasting help you lose weight quickly, then we have to disappoint you: after this, you will definitely regain all the lost kilograms again. And this is not to mention the dangers of such diets for health, since they upset the balance of necessary substances entering the body.

We are doing sports

Why is it important not just to lose weight by switching to proper nutrition, but also to exercise? Because without toning your body and building muscles, you will turn into skinny fat (skinny fat, “fat skinny”) - people with such a physique look good in clothes, but without it everything looks deplorable: fat accumulated under the stomach or on the hips , loose skin, very weak muscles, saggy butt, cellulite.

The most effective results will be given to you by going to the gym. The best thing is to at least initially go to individual lessons with a trainer who will create a personal training program for you, based on the characteristics of your physique and the purpose of the training, help you understand the equipment and show you how to correctly perform the necessary exercises.

At home, achieving success is more difficult and takes longer, but with the right amount of perseverance, this will be possible, because time allows - we still want to find out how to lose weight in three months, and not in one month, and certainly not in a week. It is necessary to perform strength exercises, alternating them with cardio exercises - this is the combination that will most effectively allow you to gain muscle mass and burn fat.

Pay attention to exercises such as leg swings, lunges, squats, crunches, planks, waist and arm exercises. Buy dumbbells or weights for home, and gradually introduce them into your workout, increasing the weight. For cardio exercises, you can jump on the spot, do sets of consecutive squats and jumps, jump rope, or go for a run. If you have a treadmill or exercise bike at home, use them.

You can also do these exercises:

In addition to working out at the gym or at home, increase your physical activity in your daily life. Try to walk more, refuse transport, or get off a couple of stops earlier. During your workday, find time to get up from your desk, walk around the office, or at least walk around in place. Do not use the elevator, but the stairs.

Motivating ourselves

Remember that results do not come quickly. Many people desperately want to lose weight by summer, but after a couple of weeks of training and proper nutrition they give up without seeing results. It may not be there in a month, but this is not a reason to give up. In addition, we are talking about a visible result, but the process has already started anyway, and you will still notice some changes.

Motivate yourself by the fact that there is nowhere to put off any further, every day counts, otherwise you will not see your own fit and slender figure in a swimsuit, with which you can not hide on the beach. You can even hang a current photo of yourself in a prominent place, which will remind you of how unsatisfactory you look now.

Believe in yourself, show patience, willpower, work on yourself every day - and you will succeed! Don't relax and don't indulge yourself. And then, following this well-known truth - proper nutrition + exercise - you will not only be able to lose weight by summer in three months, but also begin to lead a healthy lifestyle that will change your eating habits and allow you to always keep yourself in good shape.

Take it for yourself and tell your friends!

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The time has come for open dresses, short skirts and swimsuits. Now is the time to get your body in order!

In winter, we seem to hibernate: we move less, preferring the comfort of home to cold walks, and we more often consume high-calorie foods and sweets. All this does not go unnoticed for the body, so by spring extra centimeters on the waist and hips, loss of skin elasticity, as well as cellulite and stretch marks become noticeable. We have the power to fix this, the main thing is to act!

LET'S START TRAINING

Try to adapt to an active lifestyle. Running in the morning, swimming, walking and cycling after work or on weekends. Need a boost to your morning exercise routine? Take a contrast shower: it not only wonderfully invigorates, but also improves blood circulation. Thanks to normal blood circulation, our body is supplied with oxygen and nutrients, which will prevent the formation of cellulite and fight sagging skin.

Do you want your figure to become slimmer and your arms and legs to look more sculpted? We'll have to work on muscle tone and muscle mass development! Judge for yourself, if you mostly sit during the day (at a computer, sewing machine, etc.), then only small muscles work. If you walk a lot or constantly play sports, then large muscles develop and the body becomes more elastic, resilient and strong. The work of muscles also requires harmony, so run to the gym. If there are no contraindications, start with strength exercises (preferably under the supervision of a trainer), working each muscle group separately. Exercises on a stationary bike, callanetics, bodyflex, jumping rope, squats and aqua training are great help in the fight for a thin waist and toned buttocks.

THERE IS TIME!

Proper nutrition is an equally important aspect in the fight for a beautiful, chiseled figure. Try to completely eliminate foods that contain large amounts of fat, which will certainly be deposited on the waist. First of all, these are smoked meats, mayonnaise, chips, pizza, ice cream and butter cookies. In addition, you need to give up sweet carbonated water in favor of mineral water, as well as freshly squeezed juices and green tea. In the morning before meals, it is recommended to drink water with lemon juice, which helps cleanse the intestines and liver, and during the day drink up to two liters of liquid.

Introduce natural foods into your diet that contain enough nutrients, vitamins A, B, C and especially E, contained in vegetable oil and eggs. Buy as many vegetables and fresh herbs as possible. Try to eat seafood more often, including seaweed - they strengthen the connective fibers of tissues and prevent the development of cellulite. If you love bread, choose bran or whole grain varieties. And, of course, never eat too much at night! Smoking also provokes the development of cellulite on the thighs, as it leads to deterioration of blood flow in the leg veins and disrupts microcirculation in the tissues, promoting the formation of free radicals.

YOUR BEAUTY ARSENAL

Use special cosmetics to sculpt your figure and fight cellulite. Despite the fact that most doctors consider cellulite to be a normal physiological feature of the female body, the fair sex does not want to put up with this cosmetic defect, especially in the summer.

In order for women to always remain fit and slim, various cosmetics come to their aid. By themselves, of course, they will not remove ten kilograms of excess weight. But in combination with a sports lifestyle and proper nutrition, they will help you quickly achieve the desired result.

• Lotions, creams, oils and body gels operate on the same principle: they penetrate into the deep layers of the skin, break down fat and remove excess fluid from the body. As a result, metabolism in cells accelerates, blood circulation is activated, and weight begins to decrease, and the body gradually gains elasticity.

• Most figure-sculpting products contain caffeine, algae, grape and capsicum extracts, jojoba and tea tree oils, and vitamin C. Anti-cellulite cosmetics are usually enriched with aminophylline. vitamin A. extract of gingko, ivy, horse chestnut and essential oils (cypress, rosemary and juniper).

• It is recommended to apply all products to clean, steamed skin after a shower or bath, accompanied by an active massage of problem areas.

• in the evening or afternoon (two hours before meals), take a bath with natural sea salt, adding a few drops of citrus essential oils to the water;
• For a “forest” bath, dissolve 50-70 g of pine powder in warm water and lie in it for no more than 20 minutes.

• choose tonic gels with plant extracts and essential oils;
• Apply the scrub only to steamed skin in a circular motion, from the legs to the neck;
• Once a week, massage your body with patting movements with honey diluted with aromatic oils (5 drops of oil for 1 teaspoon of honey), or massage your thighs, stomach and buttocks with the grounds of strongly brewed natural coffee.

AFTER THE SHOWER AND BATH

• massage problem areas with olive, argan or sesame oils;
• once a week, make anti-cellulite wraps with seaweed (kelp and fucus) or apple cider vinegar diluted with water (1:1); after applying the composition, wrap your thighs with plastic wrap for half an hour and put on warm clothes on top;
• if you have stretch marks, apply a mixture of gray, green and blue clay diluted with honey on them and leave overnight, fixing with a bandage.

Not only girls, but also men are wondering how to get themselves in order for summer, who wants and who dreams of losing extra pounds in general. Today, JoeInfo journalist Anna Ash will talk about how, using inexpensive and sometimes free methods, to achieve the desired results, which will be an excellent addition to, the site reports.

You need to start the day with the right attitude

If you don’t have the energy to exercise after a busy day at work, try setting your alarm 15 minutes earlier and doing a little exercise in the morning, which will not only invigorate you, but also set a good mood for the day. The main thing is to choose good music.

Train with a friend

It's best to stick to your workout schedule with a friend who can motivate you to train harder. With the arrival of warmer weather, you don’t have to take a gym membership; just go for a run in the park, street or stadium.

Stretching

If you don’t feel like doing cardio or strength training, it’s enough to attend yoga classes or stretching. According to Ben Wegman, an instructor at a New York fitness studio, stretching will not only improve your mood, but also relieve tension from your body.

Move more

It has been said many times that movement is life, and together with the right lifestyle, it is also an ideal body. To do this, you need to start walking to work, but not the shortest route, but the longest one, also replace the elevator with stairs, do lunges and push-ups at home immediately after sleep.

To make such workouts more fun, you can purchase interesting sports gadgets: pedometer, fitness watch, bracelets, player and headphones.

Workout in bed

According to celebrity trainer Jay Cardiello, a bed is no worse than a mat or yoga mat. In bed you can do both cardio and strength exercises, and you can also develop proprioception. To do this, you can do push-ups, get into a plank or bridge position, and do all this without getting out of bed.

Workout to your favorite TV series

Even “doing nothing” can be useful. While watching your favorite episodes, you can stand in a plank, pump up your abs, sit on a Chinese chair, get rid of it, or just do leg swings, and also spin a hula hoop.

Brush your teeth and lose weight

While brushing your teeth, the fitness trainer advises standing on one leg, which will strengthen your core, straighten your hip line, and also learn to feel your body. Moreover, this will be an incentive to brush your teeth twice a day.

It is important to know about weight loss measures. Previously, we talked about and look like anorexics. The important thing is that from the most beautiful women, the listed celebrities turned into ugly old women.

In our last two collections, we told you how to prepare for summer. Today's complex includes 5 exercises from the book “7 Minutes for Fitness” published by Mann, Ivanov and Ferber, which develop coordination and strengthen the muscles of the whole body. Those who want to get their figure in order for the upcoming beach season need to do these exercises every day; they can be done anywhere, even in the countryside.

The pattern of performing the exercises remained unchanged: at the initial stage, you should repeat the exercise 10-30 times, then rest for 30 seconds and move on to the next exercise. Subsequently, you can increase the number of approaches of each exercise to 3-5, but then the training time will take more than 7 minutes. But by summer, your muscles will get stronger, and your slender body will attract the admiring glances of others.

Exercise No. 1. Reverse push-ups

Reverse push-ups are very effective at developing the triceps (the muscles located on the back of the arms)

1. Sit on the edge of a stable chair with your palms at your sides, fingers pointing forward.
2. Step your feet forward, moving your body off the seat.
3. Straighten your legs so that all the weight is supported only on your palms and heels.
4. Lower your body down by bending your arms.
5. Having reached the maximum possible depth, push up back to the starting position.
6. Repeat.