Exercises for the press on the attack on the dukan. Gymnastics for the lazy from nutritionist Pierre Dukan. Detailed menu of the "Consolidation" phase for the week

Losing weight often note the fact that areas such as the hips, buttocks, arms and abdomen are most susceptible to flabbiness and sagging. The thing is that fat during the diet melts faster than the skin has time to shrink. This is especially true for fast weight loss diets, such as a weekly diet, a minus 10kg diet, lose weight in a week, and others. This is why nutritionists do not recommend losing weight too quickly. It takes about six months to restore skin elasticity after losing weight. To speed up this process, these four weight loss exercises are offered.

Pierre Dukan paid special attention to these problem areas. Below you can learn more about exercises for the hips, buttocks, abdomen, arms.

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Exercise 1 - for weight loss of the abdomen and arms

1 It is the simplest and can be done quickly without taking much time from other things. Nevertheless, it is so effective that after a couple of weeks you will notice how the muscles of the abdomen, hips, and arms are tightened. It is difficult to find another similar exercise that would strengthen so many problem areas at once. After all, everyone knows how difficult it can be lose weight in the abdomen.

It can be done right in bed, which is the most convenient, since you do not have to persuade yourself to get up, put on a sports uniform, go to the fitness room. These arguments usually lead to the fact that a person does nothing at all.

• Place a roll or small pillow under your back, giving your body a comfortable tilt.
• Bend your raised knees, holding them with your hands.
• Now lift your torso by tensing your abdominal muscles.
• Repeat 15 times.
• Then raise the torso again, but already straining the muscles of the arms.
• Do 15 more times.
• Repeat this series of exercises in the evening.
• As a result, you will get 60 movements per day that will help you lose weight in the abdomen and make your arms perfect.
• Every day, add one movement, gradually increasing to a hundred movements in the morning and a hundred in the evening.

A little time will pass, and you will be pleasantly surprised by the elasticity of your stomach and arms.

Exercise 2 - for hands

2 Often, cellulite on the inner surface of the hands affects women overwhelmingly. After all, this part of the body is always the most open and visible to others.

Pierre Dukan offers one simple and very effective exercise for losing weight and tightening this problem area to solve this problem.

Two significant muscles are involved here at once: the biceps, which is responsible for the texture of the front of the arms, and the triceps, which strengthens the arm from behind.

• Take dumbbells weighing 1-1.5 kg.
• Bend your arms to your shoulders, turning your palms inward.
• Approaching the shoulder, turn your palms outward.
• Lower your arms slowly.
• Do 15 times, increasing the number of movements by one every day, until you reach 30-50 times.

Exercise 3 - for the buttocks

3 The effectiveness of this exercise will become noticeable to you almost immediately. You will feel pleasant warmth in the area of ​​working muscles. The combination of simplicity and usefulness of this movement exceeds all expectations. It is ideal for those who can't bring themselves to go to the gym or run in the morning. It can also be done right in bed. The exercise strengthens the muscles of the thighs, buttocks and arms.

Place a pillow or cushion under your back. Place your legs bent at the knees together. Exhaling, lift your buttocks so that your body forms a straight line. The head and shoulders remain motionless on the pillow. Hold this position for a while, tensing your buttocks and thighs. As you lower, take a breath. Repeat 30 times.

Repeat this exercise in the evening.
Add one movement at a time until you reach 100 in the morning and 100 in the evening. By this time, the results will be visible to the naked eye.

Exercise 4 - for the hips

4 This exercise very effective. With its help, a large number of calories are burned, and the largest quadriceps muscle is also involved. The tension of this muscle involves almost all the smaller muscles of the thigh, which allows you to use only one exercise.

To perform this exercise, you need to put your feet shoulder-width apart, grab the edge of the table or washbasin with your hands, straighten your shoulders. Then begin to slowly squat until the buttocks touch the heels. Also stand up slowly.

If your weight does not allow you to do several of these squats at once, start with only one movement. Add one every day squatting, bringing their number to 15. When you master and get used to 15 squats, start increasing their number to 30. By this time, you will feel how much your hips have strengthened, your skin has become elastic and elastic, and cellulite has decreased.

Performing these four simple exercises regularly, you will tighten the skin, strengthen muscles and stretch the most difficult areas that are difficult to correct even with plastic surgery.

Most importantly, do not interrupt your workouts, because the muscles that are exercised continue to burn calories even at rest for another 12-14 hours.

To this little workout, add daily walking for at least 20-30 minutes. This will help speed up the process of losing weight and believe in your abilities.

The most important thing is to do these simple exercises and walk during the process of fixing the weight. When the weight is already lost, you must not allow it to gain again. Therefore, physical activity during this period will prevent the onset of the plateau phase (when the weight has already stopped decreasing and the diet loses its effectiveness).

Pierre Dukan recommends these four weight loss exercises to all of his patients whom he sees in the clinic. Their effectiveness has been proven by many. Surely they will help you too!

In 2016, she was included in the ranking of the "Best Diets for Healthy Eating". According to only official statistics, of all those who are losing weight, every third tried it. Despite the flurries of criticism, the number of those who were able to lose weight is growing. It was developed over 30 years ago, but only in the last 5 years has such popularity come.

Essence

The technique was developed by a famous French nutritionist. He himself called it: "Eat and lose weight," - and in these words lies the whole essence of the Dukan diet, since it involves the use of hearty, but low-calorie foods. A large selection of fish, meat, dairy dishes does not exhaust the body physically, and you - mentally. Despite the duration of the “hunger strike”, it is tolerated quite easily and makes you feel great.

The main principle of the diet is the use of predominantly protein foods against the background of a complete rejection of carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She rose to prominence with the publication in 2000 of his book I Can't Lose Weight, which has sold over 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The weight loss path is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of allowed and prohibited foods.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when carbohydrate food is completely replaced with protein. It starts the fat burning process. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of in the end. The larger the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable diet period

Attack allows you to use 72 . Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portioning is also not limited, that is, you can eat as much as you want.

The principle of operation is the launch of metabolic processes at a high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not withstand precisely because of the deadline. Here, Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends the classic alternation scheme: a day - the use of protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to fix the weight loss results achieved in the previous phases and not regain the lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram dropped, 10 days of consolidation are charged. For example: you lost 10 kg - sit in this phase for 100 days. Do not be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cakes and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

• drink up to 2 liters of water per day;
• walk a lot in the fresh air;
• climb the steps of each staircase that you meet on the way - exclude elevators and escalators;
• play sports or at least do exercises in the morning;
• regularly arrange fasting days;
• consume daily 3 tbsp. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to the lazy, who lead a passive lifestyle. He offers to get involved in an active hobby in order to forget about being overweight forever. If you consolidate the results with physical activity, the body will acquire the desired harmony.

From the biography. The French Council of Physicians has ruled that by practicing medicine for business purposes, Ducan violates the professional code. In 2012, he was expelled from this Council at his own request. In 2014, a nutritionist was struck off the medical register for promoting his diet commercially.

Product Lists

Deciding on the Dukan diet, you need to know exactly what you can eat and what you can’t. Moreover, for each stage of weight loss, there is a table of allowed products, which you need to constantly look into.

Phase Attack

Phase Alternate / Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more extensive list of approved products for each stage, you can find them in Dr. Dukan's book, I Can't Lose Weight.

Reference Information. In the last phases of the diet, Dukan allows the use of Shirataki - long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly saturates and at the same time helps to lose weight.

Contraindications and harm

Since an avalanche of criticism from doctors fell on the diet, you need to understand that protein weight loss cannot pass without a trace for the body. Prolonged absence of carbohydrates in the diet can result in serious health problems. Therefore, you need to imagine initially what the harm of such a weight loss system is.

Firstly, it has contraindications, non-observance of which will lead to disruption of the work of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathology;
• hypertension;
• problems in the reproductive system;
• diseases of the bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• diseases of the gastrointestinal tract.

With caution, such a diet should be treated by people who are engaged in mental work, whose work requires increased concentration of attention (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period (sometimes up to six months or more), before you sit on it, you must definitely undergo an examination and obtain a doctor's permission.

You should immediately make a reservation about what you may encounter in the hospital by asking the doctor's opinion about this nutrition system. Pierre Ducane is not favored in his former professional environment, as he turned the ideas of medicine into a business and made a considerable fortune from them. So do not be surprised by the negativity in his direction.

Secondly, the obvious disadvantages of the Dukan diet can manifest itself in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters per day do not guarantee the normal functioning of the kidneys - therefore, many losing weight complain of pain in this area and acetone breath;
• carbohydrates regulate the work of nervous tissues - no other substances will take on such a function, which means that breakdowns and depression will be constant companions of losing weight according to such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where does it get it from on a protein diet;
• a lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) by several times;
• lack of dietary fiber in the diet leads to chronic constipation, bad breath, worsening skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of losing weight. But at the same time, it is very important to correctly calculate your own strengths and be sure that the body will not fail, having experienced such severe stress.

Criticism. Dr. Louris Aronie spoke out strongly against the Dukan diet. According to him, an abundance of protein for a long time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you form the menu correctly and lose extra pounds, having passed the test to the end.

Products

It is tempting to eat ham and beef as part of this diet. However, do not forget that these products increase the level of cholesterol in the blood and slow down metabolic processes. And allowed crab sticks are completely harmful.

So advice number 1: do not flatter yourself with these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

Drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase, this amount is recommended to be increased to 2 liters.

Physical exercise

For proper dieting, it is necessary to provide the body with moderate, but mandatory physical activity, which the doctor also paints in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

breakdown

What to do if there was a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests in this case not to despair and adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
• increase daily water intake to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 st. l.;
• alternation: 2 tbsp. l.;
• fixing: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each of the stages, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If it seems to you that the diet is very easy, as it involves a wide selection of protein foods, you are mistaken. In fact, it is very difficult to endure such a long marathon without carbohydrates.

On a note. Dukan's Peru owns 4 more books: "60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Recipes for the Dukan Diet Slow Cooker", "Dukan Diet Desserts".

Menu

In the early days of losing weight, it can be very difficult to make a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the "Attack" phase for a week

Cruise

Anchoring

Express diet for a week

Recently, Dukan has developed a new weight loss program according to his system - an express diet for 7 days (other names are "Dukan's diet light", "Nutrition ladder"). This is a lighter version of the basic technique.

Analogues. The Dukan diet is similar to the Atkins and Kremlin diets.

Recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 things. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 gr of peeled shrimp;
• 20 gr of red caviar;
• 120 grams of fat-free yogurt;
• 2 tsp mustard.

Cooking:

1. Boil and cool eggs and squid.
2. Make dressing from yogurt and mustard.
3. Grind all ingredients into straws.
4. Mix, season with prepared sauce.
5. To stir thoroughly.

Ingredients:

• 3 l skimmed;
• 200 gr boiled chicken breast;
• 2 eggs;
• greens;
• salt pepper.

Cooking:

1. Finely chop the breast.
2. Chop the egg.
3. Chop greens.
4. Salt, pepper.
5. Fill with kefir.

Shirataki with chicken hearts

Ingredients:

• 125 gr shirataki;
• 250 gr chicken hearts;
• 100 gr of bell pepper;
• 100 gr onions;
• 100 gr of leek;
• 1 tomato;
• 1 st. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Cooking:

1. Boil hearts. Cool and clean.
2. Cut peppers and onions (both varieties) into strips.
3. Fry peppers and onions in a pan in a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste, spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Cut the tomato, greens, add them 5 minutes before the end of the stew.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Cottage cheese casserole (dessert)

Suitable for all phases of the diet, except Attack.

Ingredients:

• 300 gr fat-free cottage cheese;
• 3 eggs;
• 150 gr bifidokefir 1%;
• 3 art. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Cooking:

1. In 1 tsp. Dissolve sweetener tablets in water.
2. Add the rest of the ingredients, mix with a mixer.
3. Lay out on parchment paper.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this system of weight loss, Dukan's diet- one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and stay healthy. According to doctors, it adversely affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP of the best weight loss systems, in our article: "".

Pierre Dukan is a French physician of venerable age. He is seventy-three years old, but he looks youthful, fit, energetic and active, which he owes, according to him, to his own nutrition system. It is known that many celebrities adhere to it. It is believed that it was she who helped to lose weight before the wedding of the Duchess of Cambridge and her mother Carol Midallton, and also to return to shape after the birth of Jennifer Lopez. Many are looking for the Dukan diet in contact and other social networks in order to lose weight according to his method. You can also get acquainted with the diet on dukandiet ru, and learn about Pierre Dukan on Wikipedia.

Features of nutrition according to Dukan

The Dukan diet gained worldwide popularity in 2000 after the publication of the book “I Can’t Lose Weight”. In it, the little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why he quickly returns after strict diets.

According to Dukan, the human body contains a certain supply of cells that can store fat. This amount is different for each person, some fat cells have more, others have less. For those who "own" a large supply of such cells, the chances of gaining excess weight are much higher. In addition, when a fat cell is not able to contain the fat it has accumulated, it begins to divide. And the amount of adipose tissue increases exponentially.

Diet principles

Based on this, Pierre Dukan made conclusions that formed the basis of his nutrition system.

• Fighting obesity by reducing calories is useless. You can not just reduce the calorie content of the diet for a while. When you return to your usual diet, the weight will return to the starting point. You should adhere to a diet in which a person simply cannot accumulate adipose tissue and constantly consolidate the result.
• Do not limit yourself in products and their quantity. The French diet of Pierre Dukan categorically refutes the effectiveness of mono-diets. You can’t limit yourself to any one product, as a breakdown is bound to happen. There are a hundred products in the diet of the dukanist, including meat, vegetables, and dairy products. There are plenty to choose from! In addition, there are no restrictions on the amount and time eaten. Eat enough to feel full, and when you need it.
• It is dangerous to go beyond what is "permissible". Before starting a nutrition course, Pierre Ducane recommends clearing kitchen cabinets and the refrigerator of prohibited foods. And leave only what you can eat safely and without restrictions. In this case, you will not be tempted to eat something wrong.
• You can't do without bran. Oat bran is a key ingredient in the Dukan Diet. They must be present in the diet every day. The author considers them as confident assistants in weight loss, as they perform several tasks. Firstly, they provide rapid saturation: bran is hygroscopic and absorbs water in a volume twenty times greater than its own. Eat only one and a half tablespoons of the product, drink a glass of water and there are already three hundred grams of nutrient mass in your stomach, which will not allow you to feel hungry. Once in the intestines, they reduce the absorption of sugars and clean out toxins from it, take away undigested food particles, thereby reducing the total caloric content of the diet.
• Physical activity is important! A nutritionist does not encourage you to leave your favorite sofa and spend hours in the gym. But without physical activity, it will be extremely difficult to achieve the expected result. There is a high probability that you will reach a “critical point of unburned kilograms”, which is difficult to overcome. This reduces motivation and makes you abandon a healthy diet. But movement and physical activity make the body work in a completely different way. Start small by walking for at least twenty minutes a day. Do squats and ab exercises at home. For young people, it is enough to start with twelve squats and thirty exercises for the press. For people over the age of fifty, you can cut the initial physical activity in half. Gradually increase it.

Diet involves a gradual transition from one stage to another. The author distributed the phases as follows:

• attack - the main weight loss, lasts up to five days;
• alternation - continuation of weight loss, lasts until the desired result, possibly several months;
• consolidation - fixing the results, the duration is calculated according to the formula ten days for each kilogram of weight lost;
• stabilization - preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by the observance of the main principles of the diet.

Detailed description of unknown facts

The Dukan diet is actively popularized in the world. Its author travels a lot and gives interviews, attracting followers in different countries. Recently, a beautiful legend even appeared about how an ordinary doctor from Paris came to understand the correct concept of losing weight.

One day, an obese patient came to Dr. Dukan. She asked the doctor to choose her diet for weight loss, but with a condition. The woman was ready to give up any food except meat. The doctor thought about it and advised her to eat only lean meats and drink plenty of water. In a week, the woman lost five kilograms.

In the medical community, an ambiguous attitude has formed towards the nutrition system of Mr. Dukan. Despite the fact that the number of its supporters exceeds twenty million in different countries, there are facts that are not known to the general public.

• Pierre Dukan's protein diet is a successful commercial project. The author began to develop it since 1975, working as a simple therapist in Paris. For twenty years, the project was "honed" until it came to a modern look. His first "swallow" was the book "I Can't Lose Weight", the circulation of which in many countries was second only to the circulation of publications about Harry Potter. In subsequent years, other books were published, designed to "fill in the gaps" in understanding the methodology. A little later, the official website of the diet was created, to the mailing list of which more than thirty thousand people are subscribed. In supermarkets and pharmacies there are more than fifty products designed specifically for this food system. Every year, a successful commercial project brings the author about one hundred million euros.
• Dukan's principles of nutrition are dangerous. This was stated at the international symposium on healthy eating by the doctor Luris Aroniye in 2013. In his opinion, the abundance of proteins in the diet is detrimental to the kidneys, in the future it can lead to a failure in their work and the need to replace their functions with dialysis. And the American professor Walter Longo compares the danger of such a significant consumption of animal proteins with the harm of smoking. And it strongly does not recommend following such a diet for middle-aged and elderly people, as it increases the risk of dangerous diseases and reduces life expectancy.
• Bad diet. A commission of specialists from the United States, who conducted a study of the influence of the diet of different diets on human health, noted the danger of this nutrition system. According to doctors, the Dukan diet can harm health at each of its stages. The only exception is the latter, which is why the concept is recognized as one of the most harmful diets in the world.
• Not the most effective weight loss system. In 2013, a panel of 22 US doctors and nutritionists evaluated the effectiveness of 25 of the most popular diets. According to the panel's findings, the Dukan diet was ranked twenty-fourth overall in terms of total scores. The diets were assessed in terms of short- and long-term weight loss, ease of following, nutritional safety, adherence in diabetes, and cardiovascular disease.

Contradictory information about the effectiveness of the nutrition system, its harm to health has been repeatedly refuted by the author of the methodology. In one of the interviews, he focused on the fact that his diet is mistakenly called protein.

“Various studies on the dangers of protein are not relevant to my diet,” says Pierre Ducane. - I offer protein-rich meals for only a few days, four in total, no more than five. I do have a lot of protein-rich foods in my diet, but other than that, I recommend eating as many vegetables as possible.”

According to Pierre Dukan, he does not recommend a protein-rich diet to everyone, but only to those who are seriously overweight. It is important to understand that obesity poses a threat to the quality and length of life. With obesity, a few days of protein nutrition is a much lesser evil than taking medication or starvation.

Stage One - Attack

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance.

• Calculate excess weight. To calculate the weight, you can use the free calculator, which is available on the Dukan official website. The calculation is carried out free of charge in the form of filling out a questionnaire in Russian. After entering the data, an email with the information of interest will be sent to your e-mail. Averaged data can also be obtained independently. To do this, it is necessary to subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms.
• Stick to the "Attack" phase for no more than the recommended period. There is a widespread belief that in this phase a person can immediately reach the desired weight. This is not only impossible, but also dangerous! During the "Attack" it takes from one to six kilograms. Observe the duration of the phase according to the table.

• Control your condition. The danger of the stage is the use of only animal proteins. This places a high strain on the kidneys and causes dehydration. According to a number of experts, the rapid weight loss of the first week of the diet is based on this. It has a motivating effect, demonstrating that the weight begins to decrease. At this stage, it is important to drink a lot. Drink at least one and a half liters of fluid per day.
• Eat oat bran. Take one and a half tablespoons of the product per day with plenty of water. It can be either a snack or a meal replacement.

Why does the Pierre Dukan diet for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods, sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of converting excess calories into adipose tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Approved Products

At this stage, you will get acquainted with the main list of allowed products in detail. It contains seventy-two ingredients of animal origin.

• Meat. Beef tenderloin and lean fillet, roast beef, steak, escalope. It is allowed to use rabbit meat, beef offal: tongue, kidneys, liver. Chicken, turkey and pork can be consumed as lean ham. The diet may include chicken liver, as well as low-fat bird meat: quail, pigeon, guinea fowl, ostrich, cockerel.
• Fish. Fish can also be consumed fatty, since the composition of its fat is fundamentally different from the animal. Include mackerel, cod, hake, saury, herring, flounder, blue whiting, halibut, sea bream in your diet. Use both small fish, such as sprat or sardine, and large river or sea fish: burbot, catfish, mullet, pike, trout, carp, sturgeon, tuna, salmon.
• Seafood. Eat without restrictions crab meat, squid, shrimp. Include scallops, trumpeters, oysters, mussels, crayfish, lobsters, lobsters, cuttlefish in your diet.
• Eggs. Eat up to two chicken or quail eggs daily. With high cholesterol, the number of yolks per week should be up to four.
• Dairy. Avoid high-fat homemade dairy products. Your diet can include only completely skimmed milk, kefir, yogurt, cottage cheese, cottage cheese curds.

At first glance, there are a lot of products, and the choice should not be a problem. But you may have some difficulty in what you can eat.

What to cook

Dr. Dukan was repeatedly asked how to replace products from his permitted list, which are inaccessible to most residents of the CIS countries. After all, many ingredients are not easy to buy in stores, some of them are generally considered a gastronomic luxury.

In response to this, the author advises Russians to eat those foods that are familiar to them. “If the Russians kept their gastronomic traditions, and did not follow the trends of the West, you would not have an obesity problem in your country,” comments Pierre Ducane.

• Choose what you can afford. From meat products, chicken and turkey, lean beef and pork are always available to us. Sometimes you can treat yourself to rabbit or quail meat. There will also be no problems with the purchase of offal. The same with fish: the abundance of river fish successfully replaces the inaccessibility of the ocean. But in the choice of seafood, we are more limited. But you shouldn't worry about this. Eat mussels and squid, which you can buy frozen at any supermarket.
• Cook with minimal salt. You can salt your food, but not much. But sugar must be eliminated from the diet completely.
• Products can be prepared the way you like. French nutritionist Pierre Dukan does not prohibit frying meat and fish. It is only necessary to reduce the amount of vegetable oil for frying. Put a little oil on the pan, rub it with a napkin. It will absorb the excess, but will prepare the surface for frying. Also, products can be boiled, steamed, stewed, baked. Remove skin from poultry before cooking.
• Use spices. It may seem to you that food has become insipid due to a lack of salt. Diversify the tastes with spices: vinegar, mustard, onions and garlic, dry herbs, ground seasonings.

The table is an example of a menu for a week of the dukan diet at the Attack stage.

Day	Breakfast	Dinner	afternoon tea	Dinner
1	Omelet with meat, coffee	Cod fish soup, bran bread	Curd	Meat baked in foil, green tea
2	Whole cottage cheese, bran bread	Meat soup with quail eggs	low fat yogurt	Fish stewed in its own juice
3	Fried eggs, herring or slightly salted salmon, coffee	Meat cutlets without onion and bread, yogurt	Kefir	Boiled squid
4	Crispbread with bran and melted cheese, strong tea	Soup with fish pieces	Cottage cheese casserole, tea	Baked chicken fillet, kefir
5	Boiled eggs, kefir	Fish cutlets without onion and bread, yogurt	Milk, bran bread	Stewed beef tenderloin, tea
6	Fried eggs, coffee	Meat soup with meatballs	Yogurt, oat bran	Stewed mussels, tea
7	Whole cheese, coffee	Soup with fish pieces, yogurt	Cottage cheese casserole, kefir	Meatballs, yogurt

You can change the products on the menu at your discretion, replacing meat with fish dishes, using cottage cheese in its pure form and in casseroles, cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink plenty of water, at least one and a half liters per day.

Stage two - Alternation

In this phase, the main weight loss occurs. Its duration is not regulated. Theoretically, you should stick with it until your weight is ideal.

Here are the basic principles of this phase.

• Add vegetables. Fiber-rich foods are added to an exclusively protein diet. These are vegetables and herbs. In total, Dr. Dukan allows the addition of twenty-eight new products, which makes the diet more balanced and varied.
• We alternate protein days with mixed ones. Protein days are periods when you continue to eat only animal proteins. Mixed - when vegetable products are added to protein products. Alternation schemes are selected individually. Use the table to determine your interleaving scheme.

• We eat more bran. Increase your daily intake of the product to two tablespoons.
• We drink more liquid. It is optimal to bring the daily intake of water and tea up to two liters.

During the Alternate stage, weight loss is stable but not intense. The average is one kilogram per week. Therefore, you will need to be on a diet in this phase from several weeks to several months.

Approved Products

You can continue to use all the products familiar from the previous stage. The new one adds vegetables and all kinds of herbs without exception.

Introduce seasonal vegetables into your diet: cucumbers and tomatoes, eggplants and zucchini, all types of cabbage, beets and carrots. Eat any kind of onions, mushrooms, celery and asparagus. Try those vegetables that you were previously indifferent to, for example, turnips and, radishes, green beans. Useful and tasty greens: spinach, sorrel, lettuce, cilantro, dill, parsley, green onions.

Despite the fact that all vegetables are useful, some of them are prohibited, as they contain a lot of starch, therefore, they are too high in calories. This applies to peas and beans, potatoes, corn.

All the spices that you can use in cooking remain in the diet. Add new products to them:

• fat-free cocoa - one of the Dukan products, it is impossible to find it in our stores;
• starch - will help in the preparation of dishes from vegetables;
• cream - ordinary fat content up to four percent or soy;
• cheese - up to six percent fat, an incredibly rare product;
• white and red wine - up to three tablespoons;
• ketchup.

During the day, you can eat no more than two new foods. The norm for each is up to two tablespoons per day.

What to cook

In this phase, food preferences and habits are usually formed, so the use of vegetables and herbs, some new products allows you to create a more or less complete diet without the risk of breakdowns. According to those who have lost weight, the Dukan diet at this stage may include the following diet.

Table - a variant of the Dukan Diet menu for the week of the Alternation stage.

Day	Breakfast	Dinner	afternoon tea	Dinner
1	Omelet, bran bread, coffee	Soup with meatballs, chopped vegetables	Curd mass, tea	Meat baked in foil, vegetable salad, green tea
2	Whole cottage cheese, yogurt	Fish soup with fillet pieces	Bread with bran, slightly salted fish, tea	Boiled meat, kefir
3	Cottage cheese casserole, coffee	Meat soup	Kefir, bran bread	Poultry cutlets, vegetable salad
4	Fried eggs with meat	Soup with fish pieces	Cottage cheese casserole, tea	Baked fish fillet, kefir
5	Boiled eggs, slightly salted fish, coffee	Meat cutlets, vegetable salad, yogurt	Kefir, bran	Stewed squid, vegetables, tea
6	Cheesecakes, coffee	Fish soup with fillet pieces	Mussels boiled, yogurt	Meat baked
7		Soup with meatballs, vegetable salad, yogurt	Cottage cheese casserole, kefir	Ragout of chicken and vegetables

Such a diet is suitable for alternating one through one. For other schemes, combine protein and mixed days in the required sequence.

Stage Three - Consolidation

During this stage, weight loss is slow. On average, he loses 0.4 kilograms per week. But the author notes that the task of the stage is not to continue to lose weight, but to consolidate the result and keep it for a long time, not allowing the weight to return.

Here are a few features of the Consolidation phase.

• Add starchy foods. Foods that you have traditionally consumed before, such as regular bread, pasta and potatoes, may gradually appear in your diet. But they should be used in moderation, not constantly.
• We increase the volume of bran. Increase the daily rate to three tablespoons of a valuable component.
• We eat honey. A new element of the nutrition system, which will brighten up the complete absence of sweets in the diet. Now you are allowed to eat up to three teaspoons of this healthy and tasty product.
• Let's have a "holiday"! The return of the usual diet, according to the author, is impossible without some indulgences to oneself. Holidays or "feasts" are meals during which you eat whatever you want. Absolutely any products in any quantity. It is important to remember that a “feast” is one meal, not a whole day. And you can repeat it only twice a week and not for two days in a row.
• Back to Attack. This must be done once a week. You can choose any day convenient for you and any menu from the first phase.

The duration of the stage is individual. According to the reviews of losing weight, you have to spend a lot of time on Fixing. But the presence of new and such familiar products, the ability to slightly move away from the diet eliminate the psychological discomfort of the stage.

The duration is calculated by the formula - 10 days for each kilogram lost in the second stage. That is, if you lost 8 kilograms on the Alternation, you will have to spend 80 days in the Consolidation phase.

What to cook

Kilograms will not return if you follow the recommended diet. Your constant companions are all protein products of the Attack phase, all plant products from the Alternation phase.

Include new components in the power system:

• fruits other than bananas and high-calorie grapes;
• legumes, potatoes and pasta - eat no more than twice a week;
• cheese - up to forty grams;
• bread - up to a couple of slices a day.

Table - an approximate diet for a week of the stage Consolidation

Day	Breakfast	Dinner	afternoon tea	Dinner
1	Curd mass, tea	Meat soup, oat bran, kefir	seasonal fruits	Chicken fillet baked with vegetables, potato garnish
2	Omelette with turkey, coffee	Fish soup with fillet pieces, salad	seasonal berries	Cheesecakes, fruits, coffee
3	Meat cutlets, vegetable salad	Meat soup	Fruit, yogurt	Grilled meat, vegetable salad
4		Choose any menu from the "Attack" phase
5	Fried eggs, kefir, coffee	Soup with meatballs, salad	Berries, bran	Fish fillet baked, stewed vegetables
6	Cottage cheese casserole, coffee	Fish soup with fillet pieces, yogurt	seasonal fruits	Baked mussels with cheese, salad, rice garnish
7	Whole cottage cheese, boiled egg, coffee	Poultry cutlets, bran bread, salad	Seasonal fruits or berries	Fresh vegetables, stew, 2 glasses of your favorite wine

At this stage, you can use the usual recipes that made up your diet earlier. Cutlets, meatballs, meatballs, all types of baked and stewed meat, fish, seafood are complemented by vegetables, fruits and berries. In fact, the diet ceases to be perceived as any restriction in nutrition.

Stage four - stabilization

Mr. Dukan himself calls this stage the habit of not only eating right, but also leading a healthy lifestyle. How long should you stick with it? As long as you want to stay slim, healthy and attractive, that is, always.

Follow the basic requirements of this step.

• Include any food in your diet. Or continue to eat on the menu "Fixations". This is the best way to keep the body in shape and protect it from gaining excess weight.
• Arrange one "Attack" per week. For one day, eat only protein foods.
• Continue to eat bran and drink a lot. The norms remain the same - three tablespoons of valuable fiber and two liters of water per day.
• Pay attention to physical activity. The more you move, the better you will feel. Walk, avoid elevators, do simple exercises at home.

During the Stabilization phase and even earlier, you may lose the feeling of being on a diet. Sometimes situations arise that allowed products are not available to you, for example, at a corporate party or a family party. Remember that you can arrange "feasts" for yourself, this is not prohibited. But after relaxing, return to the protein menu for one day.

Is Pierre Dukan's Protein Diet Effective? Undoubtedly. It helps to lose extra pounds. But it should not be considered suitable for absolutely everyone. According to the author of the methodology, he can recommend adhering to clean “protein days” only to people with obesity, whose excess weight poses a threat to health and life. Only the third stage of the diet can be considered more adapted to the real needs of the human body.

The author of 19 books, including the famous bestseller "I Can't Lose Weight" in which, already being a well-known specialist in France, he summarized the results of his many years of practice and outlined in detail the theory of his system. This book has been sold all over the world in more than 10 million copies, but it has only now reached Russia. The EKSMO publishing house provides an opportunity to read a chapter from the book "I Can't Lose Weight".

4 KEY EXERCISES FOR SHIMING WEIGHT

Too many choices make it difficult to choose

Throughout my medical practice, I have found that reliable and authoritative yet simple and specific instructions without ambiguity improve control and make them easier to follow. Therefore, I have selected 4 effective exercises that are most adapted to solving the following problems:

First problem: weight loss by the widest range of muscle sectors and the intensity of calorie burning due to their work.

And second problem: how to prevent sagging skin after losing weight, as many patients who have lost weight often complain of sagging and sagging skin in the abdomen, arms, buttocks and thighs.

Four vulnerable zones of a slimming body

With a weight loss of 8 kg, a competition begins between burning fat and shrinking skin. Indeed, the fat melts faster than the skin can shrink, and there is not a very attractive picture. This problem is more common in areas where the skin is thinner.
There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):

- abdominal area(flabby hanging belly). When you lose weight, the loss of weight and adipose tissue affects both the outer part of the fat just under the skin and the inner part surrounding the muscles. When the fat is gone, the muscles are less tense, and as a result, the skin on the abdomen becomes lethargic and flabby, and the stomach itself protrudes a little forward. And when the external fat melts, it is the skin that suffers, losing its firmness and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach the best tone. Do not hope for quick improvements and do not do anything radical for this. As for the belly, which protrudes a little forward, this is due to the weakening of the muscular wall. To tone it up and regain a flat and muscular stomach, you need to work on the abdominal muscles, pumping press.

- arms. It is women with large, large hands who complain about their softening when losing weight. After weight loss, the arms become less voluminous and the skin sags on them.

- saggy and loose buttocks. A city dweller leading a sedentary life, losing weight, very quickly loses the fat pad of the gluteal muscles. As a result, he acquires soft and saggy buttocks, which deprive him of sexual attractiveness;

- relaxed hips. This applies mainly to women, whose excess weight is concentrated mainly at the bottom of the body, in the hips and knees. When weight loss is significant, thinner thighs are less elastic, the same can be said about the skin.

Exercise #1

I first invented this exercise for myself and have been using it for 20 years. For the last 3 years I have been prescribing it to my patients, most of them have already taken it. In addition to walking, you have only one mandatory exercise to do, and I urge you to include it in your daily activities. Why? Because it's simple and easy to do. This makes it very easy to incorporate it into your daily life. Short and quick, it can be done in bed in the morning after waking up or in the evening before going to bed. It is exceptionally efficient. And finally, it allows you to use a very wide range of muscle groups: abdominals, hips and arms. See for yourself!

You can use physical activity as a tool to quickly return to the starting point of the diet: 20 minutes of walking allows you to neutralize, for example, a glass of wine or 3 pieces of chocolate.

Starting position - lying in bed after waking up or having breakfast. Use a roller or pillow to create a comfortable slope. Lie on your back with this roll under your torso.

1) Bend your knees, lifting them up, and keep your hands at your knees, supporting them.
2) In this position, bring the torso to a vertical position with the help of the abdominal press, without using the hands.
3) Then sit down on a pillow or roller. Repeat this exercise 15 times without using your hands.
4) Do 15 more times, tensing the biceps.

Total - 30 times. In the evening, repeat the same series - this will give you 60 movements, and from the first day you will acquire the basis of the stability of your abdominal wall and your biceps.

Every day try to do a little more, adding 1-2 movements to the abdominals and arms in the morning and the same in the evening, that is, 31 + 31 on the 2nd day, 32 + 32 on the 3rd day and 36 + 36 at the end of the first week .
The goal is to reach 70 + 70 by the end of the first month and over time - to 100 in the morning and 100 in the evening. At this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome task.

You will understand how effective this exercise is by examining your stomach in a month, which, instead of flabby and bulging, will become elastic and flat.

Exercise number 2 - for the gluteal muscles

This exercise has become another of my reflexes, I also do it every day immediately after the first, in bed after waking up, it is a logical complement to the first. It is amazingly effective, every morning and every evening I feel its instant result. With these exercises, the front side of the thighs warms up very quickly, very strongly, and I feel how all the main muscles are toned. It activates not only the back muscles of the thighs, but also the femoral-gluteal, as well as the muscles of the arms. Let's try.

Starting position - take a roller or pillow, lying on it, place tense arms along the body on the bed.

1) Bend your knees. Put your feet and knees together. As you exhale, lift your hips up to form a bridge. The hull in the bridge should form a straight line.
2) Hold this position for a few seconds, lifting your buttocks up.
3) Then lower yourself to the starting position to rise again quickly and take the same position, trying to make the bridge straight. Repeat the exercise 30 times.

Repeat this series of exercises in the evening before going to bed. This will add you another 60 exercises per day, that is, no more than 1.5 minutes. If you are unable to complete these 30 exercises, then you have a very heavy pelvis and insufficient muscle base, atrophied by a sedentary lifestyle. In this case, don't worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise as expected. Try to still do at least 10 exercises in the morning and evening, as you really need it. Then, as for the previous exercise, try to add one set each day so that one day you reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis, having lost weight, will gain elasticity.

Our society tends to tolerate general overweight.
Of course, you hear ministers, dignitaries, warning against overeating and sedentary lifestyles, but they do nothing to prevent it.

Exercise number 3 - for the hips

This exercise is of double interest, since it is the one that burns the most calories and mobilizes the largest muscle, the quadriceps, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite is most often seen over this muscle, and even the slightest weight loss can easily reduce it.

The goal of this exercise is to simultaneously burn calories and gain firm and toned muscles after weight loss. It involves all the muscles of the thighs, which is a lot for one exercise.

Starting position - stand on your feet, if possible, in front of a mirror.

1) Grasp the edge of a table or washbasin, spread your legs slightly and straighten your shoulders.
2) Slowly begin to squat, bending your legs until your buttocks touch your heels.
3) Then rise to the starting position.

This is a difficult exercise, but extremely highly efficient. It depends on your weight, its localization and the degree of your fitness. If you weigh more than 100 kg, it will be difficult for you to do even one such exercise. In this case, do what you can, and you will see that, gradually losing weight with the help of a diet, you can reach one, then two, three or more squats a day. By the time you do a series of 15 squats, you will be close to your optimal weight.

Remember to add one set each day. When you get to a series of 15 exercises, aim for 30, but don't worry - you have time. When you reach 30, you will feel that you have found more elastic hips, and in the meantime, 8 muscle bundles will continue to work, gradually burning calories day and night.

I HAVE ANOTHER GOOD NEWS FOR YOU. THE FACT IS WHEN YOU DO EXERCISE, YOUR MUSCLES BURN CALORIC FUEL AND YOU KNOW IT PERFECTLY. BUT YOU PROBABLY DONT KNOW THAT EVEN WHEN THE EXERCISE IS FINISHED, THE MUSCLE CONTINUES TO CONSUME CALORIES, OF COURSE, MUCH LESS THAN DURING PHYSICAL EFFORT, BUT CONTINUOUSLY, DAY AND NIGHT, FOR 72 HOURS. SO IT DOES MEAN TO MOVE EVERY DAY.

Exercise number 4 - for hands

A woman's hand is a very sensitive indicator of overweight and skin condition. There is symmetry in the distribution of cellulite on the thighs and arms. Most women with cellulite on their thighs also have very powerful arms. When they lose weight, they lose fat more easily in the arms than in the thighs. Because of this, their thinner hands lose their tone and become flabby, and women take it very hard. There are not many solutions in this area - surgery is contraindicated, as it leaves too much scarring. But there is a huge selection of physical exercises. I have chosen one of them and present it to you. This exercise is my favorite as it is very simple and effective.
This exercise has the advantage of working two muscles, the biceps on the front of the arm and the triceps on the back, to strengthen the muscles and tighten the skin in the fleshy part of the arm.

Starting position - take a 1.5-liter bottle of water or one dumbbell of the same weight.

1) Bend your arm with the dumbbell or bottle until the dumbbell is near your shoulders. Start with the palm facing inward. As you lift the dumbbell, rotate your hand so that your palm is facing up.
2) Slowly lower the dumbbell and repeat.

This exercise should be performed 15 times for each arm in order to achieve sufficient muscle growth and get rid of sagging skin.
Try to reach the limit of your abilities and, if you feel capable, boldly go further.

When you do 15 movements for each arm daily for a week, try to complete a series of 20 times, after a week - already 25, to reach 30 movements at the end of the first month. On the other hand, remember that the skin of a thinner person needs 6 months before it tightens up again, so do not expect miracles right away.

THE PURPOSE OF THESE FOUR EXERCISES IS TO STRENGTHEN THE MUSCLES, STRETCH THE INNER THIGH AND ARMS, AND GET FIRM AND SMOOTH SKIN AGAIN.

SUMMARY

1) Don't forget the wonderful benefits of simply walking, even 20 minutes a day will speed up weight loss and give you an incentive to keep going.

2) It is especially important to include walking during the weight fixation stage, when the risk of a plateau effect is very high, since the introduction of physical activity will give you additional reserves of the body to burn calories.

3) Enter the 4 simple exercises that you learned about in this chapter, and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender arms.

Four exercises for vulnerable areas of a slimming body

Dr. Pierre Dukan is a French nutritionist, author of 19 books, including the famous bestseller "I Can't Lose Weight" in which he, already a well-known specialist in France, summarized the results of his many years of practice and outlined in detail the theory of his system. This book has been sold all over the world, in more than 10 million copies, but it has only now reached Russia. Chapter from the book "I Can't Lose Weight":

• weight loss by the widest range of muscle sectors and the intensity of calorie burning due to their work.
• how to prevent sagging skin after weight loss, as many patients who have lost weight often complain of sagging and sagging skin in the abdomen, arms, buttocks and thighs.

Four Vulnerable Zones of a Slimming Body With a weight loss of 8 kg, a competition begins between burning fat and shrinking skin. Indeed, the fat melts faster than the skin can shrink, and there is not a very attractive picture. This problem is more common in areas where the skin is thinner. There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):

• abdominal area (flabby hanging belly). When you lose weight, the loss of weight and adipose tissue affects both the outer part of the fat just under the skin and the inner part surrounding the muscles. When the fat is gone, the muscles are less tense, and as a result, the skin on the abdomen becomes lethargic and flabby, and the stomach itself protrudes a little forward. And when the external fat melts, it is the skin that suffers, losing its firmness and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach the best tone. Do not hope for quick improvements and do not do anything radical for this. As for the belly, which protrudes a little forward, this is due to the weakening of the muscular wall. In order to tone it up and regain a flat and muscular stomach, you need to work on the abdominal muscles, pumping the press.
• arms. It is women with large, large hands who complain about their softening when losing weight. After weight loss, the arms become less voluminous and the skin sags on them.
• saggy and loose buttocks. A city dweller leading a sedentary life, losing weight, very quickly loses the fat pad of the gluteal muscles. As a result, he acquires soft and saggy buttocks, which deprive him of sexual attractiveness;
• relaxed hips. This applies mainly to women, whose excess weight is concentrated mainly at the bottom of the body, in the hips and knees. When weight loss is significant, thinner thighs are less elastic, the same can be said about the skin.

Exercise No. 1 I invented this exercise first for myself and have been using it for 20 years. For the last 3 years I have been prescribing it to my patients, most of them have already taken it. In addition to walking, you have only one mandatory exercise to do, and I urge you to include it in your daily activities. Why? Because it's simple and easy to do. This makes it very easy to incorporate it into your daily life. Short and quick, it can be done in bed in the morning after waking up or in the evening before going to bed, it allows you to use a very wide range of muscle groups: abdominals, hips and arms. Starting position - lying in bed after waking up or having breakfast. Use a roller or pillow to create a comfortable slope. Lie on your back with this roll under your torso. 1. Bend your knees, lifting them up, and keep your hands at your knees, supporting them. 2. In this position, bring the torso to a vertical position with the help of the abdominal press, without using the hands. 3. Then lower yourself onto a pillow or roller. Repeat this exercise 15 times without using your hands. 4. Do 15 more times, straining the biceps. Total - 30 times. In the evening, repeat the same series - this will give you 60 movements, and from the first day you will acquire the basis of the stability of your abdominal wall and your biceps. Every day try to do a little more, adding 1-2 movements to the abdominals and arms in the morning and the same in the evening, that is, 31 + 31 on the 2nd day, 32 + 32 on the 3rd day and 36 + 36 at the end of the first week . The goal is to reach 70 + 70 by the end of the first month and over time - to 100 in the morning and 100 in the evening. At this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome task. You will understand how effective this exercise is by examining your stomach in a month, which will become elastic and flat instead of flabby and protruding. Exercise number 2 - for the gluteal muscles This exercise has become another of my reflexes, I also perform it every day immediately after the first bed after waking up, it is a logical complement to the first. It activates not only the back muscles of the thighs, but also the femoral-gluteal muscles, as well as the muscles of the arms. Starting position - take a roller or pillow, lying on it, place tense arms along the body on the bed. 1. Bend your knees. Put your feet and knees together. As you exhale, lift your hips up to form a bridge. The hull in the bridge should form a straight line. 2. Hold this position for a few seconds, lifting your buttocks up.

3. Then lower yourself to the starting position to quickly rise again and take the same position, trying to make the bridge straight. Repeat the exercise 30 times. Repeat this series of exercises in the evening before going to bed. This will add you another 60 exercises per day, that is, no more than 1.5 minutes. If you are unable to complete these 30 exercises, then you have a very heavy pelvis and insufficient muscle base, atrophied by a sedentary lifestyle. In this case, don't worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise as expected. Try to still do at least 10 exercises in the morning and evening, as you really need it. Then, as for the previous exercise, try to add one set each day so that one day you reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis, having lost weight, will gain elasticity.

Exercise #3 - Hips This exercise is of double interest, as it burns the most calories and mobilizes the largest muscle, the quadriceps, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite is most often seen over this muscle, and even the slightest weight loss can easily reduce it. The goal of this exercise is to simultaneously burn calories and gain firm and toned muscles after weight loss. It involves all the muscles of the thighs, which is a lot for one exercise. Starting position - stand on your feet, if possible, in front of a mirror. 1. Grasp the edge of a table or sink, spread your legs slightly and straighten your shoulders. 2. Slowly begin to squat, bending your legs until your buttocks touch your heels. 3. Then rise to the starting position. This is a difficult exercise, but extremely highly effective. It depends on your weight, its localization and the degree of your fitness. If you weigh more than 100 kg, it will be difficult for you to do even one such exercise. In this case, do what you can, and you will see that, gradually losing weight with the help of a diet, you can reach one, then two, three or more squats a day. By the time you do a series of 15 squats, you will be close to your optimal weight.

Remember to add one set each day. When you get to a series of 15 exercises, aim for 30, but don't worry - you have time. Having reached 30, you will feel that you have gained more elastic hips, and in the meantime, 8 muscle bundles will continue their work, gradually burning calories day and night. Exercise number 4 - for the hands The female hand is a very sensitive indicator of overweight and skin condition. There is symmetry in the distribution of cellulite on the thighs and arms. Most women with cellulite on their thighs also have very powerful arms. When they lose weight, they lose fat more easily in the arms than in the thighs. Because of this, their thinner hands lose their tone and become flabby, and women take it very hard. There are not many solutions in this area - surgery is contraindicated, as it leaves too much scarring. But there is a huge selection of physical exercises. I have chosen one of them and present it to you. This exercise is my favorite as it is very simple and effective. This exercise has the advantage of working two muscles: the biceps on the front of the arm and the triceps on the back, in order to strengthen the muscles and tighten the skin in the fleshy part of the arm. Starting position - take a 1.5-liter bottle of water or one dumbbell of the same weight.

1. Bend your arm with the dumbbell or bottle until the dumbbell is near your shoulders. Start with the palm facing inward. As you lift the dumbbell, rotate your hand so that your palm is facing up. 2. Slowly lower the dumbbell and repeat. This exercise should be performed 15 times for each arm in order to achieve sufficient muscle growth and get rid of sagging skin. Try to reach the limit of your abilities and, if you feel capable, boldly go further. When you do 15 movements for each arm daily for a week, try to complete a series of 20 times, after a week - already 25, to reach 30 movements at the end of the first month. On the other hand, remember that the skin of a thinner person needs 6 months before it tightens again, so do not expect miracles right away. continue on. 2) It is especially important to include walking during the weight fixation stage, when the risk of a plateau effect is very high, since the introduction of physical activity will give you additional reserves of the body to burn calories. 3) Enter the 4 simple exercises that you learned about in this chapter, and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender arms. published by econet.ru