How to put yourself in order: the secrets of well-groomed women. Express methods for putting yourself in order to look well-groomed and stylish How to put your body in order after

Only a month left until vacation? Follow our plan and you'll be proud to show off your body on the beach.

How to get your body in order

After winter, when we are constantly wrapped in warm clothes, the thought of having to be naked to the swimsuit on the beach can really inspire horror. Especially if you are annoyed by loose sides, flaky skin on your legs, a pale or spotted back. But don't worry about it - our pre-vacation plan will help youfix the body and prepare for vacation in just a month.Devote the first week to exercises that strengthen muscles and eliminate cellulite. Then, with the help of cosmetics, tidy up the skin of the body. In the third week, declare war on problem areas such as loose flanks or patchy backs. last weekdevote to relaxation before the holidays.

• Costs convince yourself that not only thin people can look luxurious
• Not worth it neglect healthy eating and exercise
• Costs do exercises every day, even if it's just a walk
• Not worth it go to the solarium - it is better to use self-tanning
• Costs drink more water, it is the key to healthy skin, eyes and hair
• Not worth it pack your bags on the last day before departure

First week of preparation

Physical exercise will strengthen weakened muscles and help in the fight against cellulite.

• Fat burning. Accelerate metabolism and fat burning daily 30-minute aerobic exercise. It could be a workout at the gym, swimming, or a brisk walk. Your goal is to make your heart beat faster and your lungs work harder.
• Target exercises.with proper and regular performance, they are able to make the figure chiseled. For the hips and buttocks, cycling, spinning a hoop or step aerobics are suitable. If you want to strengthen your upper body, take up swimming, yoga, or Pilates. Also check to see if your local gym has special classes aimed at training the legs, buttocks and abdomen. The exercises offered on them successfully fight cellulite and help to put the body in order.

Second week of holiday preparation

Incorporate these treatments into your skin care routine and your skin will glow with health.

• Once a week. Stand for about two minutes under hot water, 30 seconds under cold, again two minutes under hot and 30 seconds under cold. Repeat and then complete the procedure with a cold shower. Dry thoroughly, put on a warm bathrobe and relax for 10 minutes.
• Twice a week. Before going to bed, rub a body balm with shea or cocoa butter into the skin: the skin's ability to recover is maximum during sleep.
• Three times per weekExfoliate to get rid of dead skin cells. For best results, try scrubbing on a dry body, especially areas like the elbows, knees, and ankles (where self-tanner often leaves dark spots). Homemade scrubs based on salt or sugar with relaxing or invigorating essential oils give a good effect.
• Every day.Do a body massage with a brush before the shower, and then rub a nourishing cream into the skin. This toning and moisturizing treatment will prepare her for sun exposure.

Third week of preparation

Start caring for problem areas of the body, continuing to do exercises and take care of the skin to quickly get the body in order.

• Legs. The skin of the legs requires special attention, as it is most prone to dryness. Exfoliate twice a week with a soft scrub or piece of cloth, then apply a nourishing cream to your legs, rubbing it in with intensive movements from the feet to the thighs. Also use moisturizers with peppermint, lemongrass or eucalyptus oils to revive tired feet.
• Back. Once your skin is in good condition, keep it silky smooth and clear with regular exfoliation. After exfoliating, apply a light moisturizer to your back. Follow up with an in-salon deep cleansing treatment including steam, blackhead removal, purifying mask and massage.
• Stomach.Rock the press every morning and do not forget to pull in the stomach. If you're concerned about bloating, cut back on sodas and salty foods. Drink more water, stimulating the excretion of salts from the body (besides, water dulls the feeling of hunger).

Fight against cellulite

1. Fight cellulite both inside and out.
2. Drink more water to speed up the process of removing toxins.
3. Massage cellulite areas regularly with a body brush to improve blood circulation.
4. Consumption of coffee and alcohol, eat more fresh fruits and vegetables.
5. Use anti-cellulite gel.
6. Do exercises for problem areas such as thighs and buttocks.

Fourth weekvacation preparation

Now you need to deal with pre-vacation stress and prepare your skin for the sun.

• 6 days before vacationGo for a walk in the country or in the park to recharge your batteries, relieve pre-vacation stress and give your skin a healthy glow.
• For 5 daysGo shopping and buy everything you need. After returning home, take a 15-minute bath, adding half a liter of full-fat milk to warm water: lactic acids will soften and nourish your skin.
• For 4 daysFirm, smooth and purify skin with a sea mud wrap. The mud of the Dead Sea gives a wonderful effect. Or make a seaweed mask.
• In 3 daysGet rid of unwanted body hair. The ideal option is wax depilation, as it allows you to forget about the need to remove hairs for two to three weeks.
• For 2 daysApply self-tanner to your legs to make them appear slimmer. Increase the intensity of the color gradually (you have two days!), achieving the impression of a natural tan. Take nail polish with you so you can freshen up your manicure.
• For 1 dayFirst of all, pack your bags. Then shave off unwanted hairs, if you haven't waxed yet, wash your hair, apply a mask on your hair and soak in a warm bath with a few drops of rose water. Make an anti-stress face mask, take a shower, apply a moisturizer to your body, dry your hair and go to bed early.

Even in a week, you can do a lot if you prioritize correctly. Focus on moisturizing your skin and getting rid of unwanted hair. Moisturizing can be combined with tightening if you choose a product with the appropriate components. Don't forget about your legs too - exfoliate and apply a moisturizer on them every day. Finally, drink plenty of water to stimulate the elimination of toxins and prevent fluid retention in the body. Do it day by day to put the body in order- and on the beach you will not be equal in beauty!

Each of us at least once thought: “It would be nice to lose weight and pump up, but it would be nice to do it in two or three months to get in shape just in time for the summer.” Anya Yatskina also thought so, and then figured out how to behave these same couple of months - and certainly not exhaust yourself with diets and workouts.

Your Goals: Get rid of belly fat, look great naked, tone your muscles

It doesn’t matter if you are a man or a woman - if you have ever looked at models or actors, then looked into the mirror and remained dissatisfied with yourself, it will be useful for you to read this article. We recommend exercising for just 30 minutes a day three times a week for 90 days. Of course, if you didn’t follow your figure at all before, you are unlikely to immediately outshine the top models. But this will be the first step on the way to the body of your dreams. So don't put off your first workout until tomorrow, better do it right now.

15. weight loss pills

What you should know first

Losing weight and building muscle at the same time is incredibly difficult. If you want to increase muscle size, you need to start eating more calories than you burn (and no, we're not asking you to eat fast food). If you want to lose weight, you need to burn more calories than you eat. There is some contradiction, right? So first, define your end goal. (And remember that these two rules do not always work, there are nuances).

It is better to start with weight loss, because excess weight and body fat is, to put it mildly, not very good for health. In addition, for most people, losing weight is faster and easier than building muscle - and this small victory will be important not only physically, but also psychologically, because you have already succeeded in something, and the rest will succeed. Losing weight will be a great starting point on the way to the body of your dreams, because you do not have to go in cycles in ugly fat folds or demotivating numbers on the scale. You can focus on building muscle.

Who shared the experience of very economical training. At the end of the article, you will find photos that say that you only need to want to pull yourself together and be healthy.

I have always been attracted by the mechanism of power sports without attracting additional costs. Often, the mere remoteness of the gym from home / work stopped me. The second factor has always been money. In order to build regular workouts, you need to regularly spend money on a subscription to the gym / pool. And this is exactly what I often lacked. As a result, there is no regular training, no result, such a pun.

For me, a major shift in this regard was the idea that you can train with your own weight no less successfully than in the gym, dragging iron from corner to corner. The beginning was laid in the form of several approaches to push-ups and squats at the bench, where the role of the bench was successfully replaced by two stools.

A little later, I got acquainted with two very effective workouts using the Lifehacker method. "One Hundred Pushups in Six Weeks" and "The Prison System". Both systems have two key advantages:

1. Work exclusively with your own weight
2. Lack of additional equipment for classes.

If we talk about the shortcomings of the systems: six weeks is a fiction. It is morally necessary to prepare yourself for the fact that it will be much more. I can say for myself that it took me almost 8 calendar months to get to the 5th week. Real time in continuous training is about 4 months. Because any break, at least for two or three weeks, automatically resets you to a step down.

With the "prison system" everything is a little easier. But! The main thing is not to forget to change legs. When I tried to work out this complex, I got up like a clockwork, using only the “jogging right” leg. As a result, the next day - a skew in krepatura, one leg is normal, the muscles of the other obviously hurt. The conclusion is that the system is not completely balanced. There is another disadvantage of the system - it is great for general physical training and warm-ups, but it is not suitable for full-fledged classes. It is beneficial only in the case of very limited space.

In the process of studying, one way or another, I came to several conclusions:

1. Bodyweight training is the most optimal, "pure" mechanism in the harmonious development of the body.
2. The most useful exercises for development are not isolated ones. That is, exercises that include a group instead of one muscle at once.
3. Non-isolated training is the way to work, live, natural muscles.
4. For harmonious and pure development, there is no need for complex simulators. Everything you need is at hand.

It is far from a secret for me that all my inventions, in fact, are the invention of the bicycle. Recently I came across the term Ghetto Workout (GW) or Fitness Ghetto Workout is also found as Street Workout. The term was introduced by the One More Day Community team (Russia). What is the meaning of this direction?

The GW philosophy is the most complete and functional use of environmental objects for productive physical training. With the help of GW, you can “swing” yourself no worse than in the gym, while not using various protein (and not only protein) supplements and substances that are far from natural. At the same time, you primarily work with the weight of your own body and sometimes with the weight of the same workoutman (aka VIBRO), and this is in conditions: fresh air, lively outdoor environment, no smell of sweat in the room and other amenities of the gym.

Most of the equipment that you need for training is in almost every yard - horizontal bars, bars, ladders and other legacy of socialist physical education. What should be the state of health to be able to do GW? The main thing is that it should not be very serious and does not pose a real threat to your health. Further according to your own feelings.

You can start small. Instead of 5 minutes on the minibus - go, run. Stop using the elevator, after all. For example, from the basic exercises on the horizontal bar, uneven bars - pull-ups and push-ups.

There are about a dozen types of pull-ups alone. Depending on the type of grip and exit, the muscle groups that you train change. Bars, push-ups - the same. For an extra anchor, get yourself a progression system. For example, the numerical progression and the rules for its passage from the "100 push-ups" system are great for counting.

But once again I want to say - do not expect quick results. Start training - and you yourself will see how your feelings will change in two or three weeks. But in order to become an athlete, you have to tinker a lot more. I decided for myself that I'm still at the very beginning of the journey and I'm not going to stop for a long time.

If your winter, like most people, passed behind books, TV shows and a delicious table, then you noticed that the time on the move was significantly reduced, and the tummy, on the contrary, expanded. We talked with a fitness trainer and nutritionist Maxim Makarenkov on how to get back in shape for the upcoming summer vacation.

Step 1: Diet

In any case, people are now eating the wrong foods. Either these products are stale, or they have a lot of fat. Unfortunately, this is the diet of most people. Many different nasty things are now added to all products that clog receptors and carry unnecessary extra calories and subsequently fat. Some products should be completely abandoned in order to achieve the desired result.

“You should definitely give up bakery products and sugar in any of its derivatives. Sugar is not a natural product, says fitness trainer and nutritionist Maxim Makarenkov, - nature did not invent it and did not mean by itself that a person should consume sugar, since it is already contained in products. Due to the fact that we eat food with additives, our taste buds are not able to appreciate the real taste of natural products. I explain: if you refuse sugar for at least a month eat plain white rice after that, then he you will feel sweet". In general, eat natural foods and avoid chemicals.

How much should you eat?

If you want to lose weight, then the size of your portion should leave behind a slight feeling of hunger. It is better to eat more often, but in smaller quantities, because you need to get the body to speed up metabolism - the movement of cells through the body. When people abruptly switch to a diet, this leads to hormonal failure, because everything in our body depends on hormones. Therefore, their background and rebuilding should be smooth.

“A sharp jump in changing the diet and rhythm of eating is a big stress for the body. As a result, a person can simply break out of a diet or get health problems, - the nutritionist notes. - Do not forget to follow the basic rule of a healthy diet: breakfast is the main meal that provides the body with energy for the whole day.

How much should you drink?

It is enough for a person to drink two liters of liquid in day in in any form: water, juices, soups, compotes and other. But you can drink more, and preferably water in pure form. The reason is simple - water entering our body, accelerates metabolism, removing toxins and toxins. The formula is: the more we we drink, the more we go to toilet, the faster we losing weight.

What should you eat?

If you want to get in shape, then first of all you should eat the simplest foods: vegetables and fruits in small quantities, as well as cereals. Protein is very important for keeping the body in shape. It can be obtained from seafood, eggs, nuts and dairy products, as well as meat. Opt for beef or chicken, and it doesn't have to be just breasts. But it is better to refuse pork, as this meat contains a lot of fat.

“What does our body need first of all? These are protein, glucose and water,” Maxim explains. “Glucose gives the body an influx of energy, while protein serves as a building material for cell growth, and water is water, without it there is no life.”

Step 2. Compliance with the regime of the day

The mode is always important, because it is easier to achieve results with it. “With observance of the daily regimen, it is more comfortable to achieve the desired result, - comments the trainer and nutritionist. — This is a kind of maneuver to deceive your body, because it is easier for him to rest, eat, and he knows when he will do all this.

We can say that the body lives separately from the brain. Therefore, it is important to follow the course of his actions and analyze how he responds to stress, rest and sleep. Listen to yourself.

Step 3. Getting rid of excess weight

When we go in for sports, we run and we think, “that the belly will burn now”, know that, unfortunately, this is not the case. First of all, you burn fat, which is in the muscles.

"When we go to bed, we are undergoing metabolic processes, and if the body is not enough fat, then he takes it from problem areas: belly in men, and in girls from the buttocks, abdomen and hips, - Maxim explains. - It turns out that our body itself copes with excess deposits. So it's best not to overeat at night and go to bed a little hungry."

Step 4. Sports

A person who has not played sports before should move to an active lifestyle and start going to the gym, athletics, boxing or other sports. To start with, three times a week, one hour is enough, but for the best effect, two hours of cardio workouts are recommended, which will help you burn subcutaneous fat, i.e. the same belly for men and hips for girls.

“Of course, you can practice at home,” adds the coach, “but you will achieve the desired effect only in the gym. Often people delude themselves into believing that they can work out hard at home, but in reality it turns out that it is very difficult to get up from the couch and start exercising. The hall in this regard disciplines, after all, it is intended to work on oneself and eventually bring oneself into a healthy, beautiful shape.

An effective set of exercises

Now a number of practical tips from the trainer on how to distribute the set of exercises correctly. When a person comes to the gym for the first time or after a long pause, in any case, his ligaments will atrophy somewhere, his muscles will be stagnant, because they did not work properly. He needs to start by working out the whole body at once, but in small quantities, so as not to injure the body.

A set of exercises should always be start from the feet, gradually moving to a smaller group, develop the back, chest, shoulders and arms in turn, and also do not forget about the press. This rule is related to easier for the heart to deliver blood from a larger group of a smaller one. It is important to correctly distribute the load not only on the muscles, but also on the heart. Watch your breath and your sensations.

A set of exercises

1. Squats. Follow the technique of this exercise: the knees should not go beyond the feet, the back is even.

2. Free weight squats.

3. Leg press in the machine.

4. After you can go to the back. In this case, for beginners, vertical traction behind the head is well suited, which will mainly develop the muscle group of the back.

5. Horizontal pull. Again, carried out in the machine. Thus, we work out the spinal columns and strengthen the entire muscular frame.

6. After that we can move to the chest and do the standard bench press. It is well suited for men. Girls can do a bench press with dumbbells.

7. Then you can move on to the shoulders. The bench press and breeding dumbbells above you are perfect.

8. It is worth finishing the complex with exercises on the hands, focusing on biceps and triceps.

What Not to Do

1. In no case do not chase the readings of the scales.
2. You can not combine sports and alcohol. If a person has been playing sports for a long time and drinking alcohol at the same time, then he will not achieve special results.
3. Taboo baked goods, sugar and cigarettes. The use of these products gives a very large load on the heart.

Proper nutrition and cardio, as well as the rejection of sugar, flour and bad habits - this is all that is necessary for good physical shape. It is worth going through this fire and water to understand how your own body works. Listen to him. Do not rush forward and think that after training everything will appear at once. Getting in shape is a slow and painstaking process, so be patient.

Are you having a big family holiday in a few weeks? Do you want to get in shape before summer starts? Or just want to tone up your figure a bit? If you want to look and feel great, you should combine exercise for all muscle groups with a healthy diet. By exercising effectively and following a diet, you can lose 0.5-1 kg per week. If you do everything right, you can probably get fit in as little as a month, but keep in mind that for most people, noticeable results appear in more than 6-8 weeks.

Steps

Part 1

Be active every day to prepare your body for weight loss. Before you can seriously work on the muscles, you need to get into basic shape. If you suddenly start doing intense exercises, then most likely you will feel overloaded and stop exercising, or even harm your health. Start training your endurance: get off the couch and become more active in your daily life.

• If you have a choice, take the stairs instead of the elevator. If you work at a computer or study, do it while standing, not sitting. If you need to get somewhere less than a kilometer away, walk instead of getting in a car. To relax, go for a walk or jog instead of sitting in front of the TV. There are many ways to be active in everyday life, even if you are not exercising.

Start with basic exercises to increase your endurance. Start toning your muscles with simple exercises. This will increase your stamina and help you get in good shape so you can move on to building a beautiful body with more targeted exercises.

• Try running, cycling, or swimming. Most of these activities are inexpensive or free, and you can train on your own without expensive gym memberships or equipment.
• Such basic exercises should take up to three hours a day every day for a week or two.