In the modern world, the myth is widespread that in order to look beautiful, girls have to make certain sacrifices: constantly hard-counting calories, doing hourly daily runs, going to the gym, getting up an hour earlier for applying makeup, etc.
In fact, everything is not so complicated. Especially with regard to the figure. How can I make a beautiful figure? You need to follow a few simple tips. We will tell about them below.
Water is a source of health
First tip: drink more water. Every day, our body needs enough water. Not only that, a drunk glass of water dulls unexpected hunger, but it is also able to render the liver a great service.
An adult of a standard configuration needs to drink from one and a half to two liters of still water
Diet
The second rule is to control the consumption of sweet, fried, flour.
Everyone who is even a little close to the topic of healthy eating knows how important food is for a good figure and good health. Therefore, one of the main tasks in the matter of how to make a beautiful figure at home is nutrition control. It is important to keep track of the amount of protein, fat, carbohydrates, and calories you eat. Such a diet will reduce blood sugar and lose weight.
The diet is also very important.
Here is an example:
- 6.30 -7: 30 - breakfast (heavy).
- 9-10: 00 - a snack (fruit, natural yogurt or something like that).
- 13-13: 30 - lunch.
- Snack is possible at any time if you feel hunger.
- 15:00 - 16:00 - light dinner.
- until 21:00 - if you feel hungry, you can eat curd or fruit.
When observing the diet, it is much easier to calculate KBJU and not break, do not eat anything harmful.
Calorie Counting
When losing weight, on average, it is worth consuming no more than 1500 calories per day (but it all depends on the individual initial parameters and weight).
Attention! You can not consume less than 1200 calories per day, otherwise the metabolism will slow down and weight loss will drag on. And this is still a small disaster compared to what problems women may have from such a diet! Be careful and take good care of your health.
When you consume 1,500 calories per day per week, you will receive about 10,000. The maximum rate of burning fat per week is approximately 500 - 1000 grams.
It happens that a month and a half after a big breakthrough in losing weight, the weight stops and does not fall below for weeks. You can not despair in this case. Such a period is likely to be inevitable, but it must be waited, and at the same time not to abandon what was started.
"Have breakfast like a king"
Now a very important life hack is how to make a beautiful figure for a girl without putting a lot of effort into it. Need a good, hearty, hearty breakfast.
The only condition: it should contain more carbohydrates and proteins. Breakfast is the most important meal. It is he who energizes for the whole day. Practice shows that those who neglect breakfast or limit it to a cup of coffee consume more calories during the day and often overeat at night.
By the way, the first meal, if it took place in the morning, significantly speeds up the metabolism.
All athletes who monitor their figure take breakfast very seriously and try not to miss it.
Exercise stress
In this section, you can find out the most effective way to make a beautiful figure. Exercise is the whole secret. They play a huge role in building a beautiful body. The ideal training schedule is 1 day we work, 1 day we rest. The duration of one workout should be at least 40 minutes.
In addition to such training, it is important not to miss morning exercises. Fifteen minutes each morning should be given to light invigorating exercises. They will energize the day and make the day more energetic.
A set of exercises for every day
Before starting each workout, you need to stretch your body. For this, a separate easy set of exercises is carried out. Also, this complex can be used as a morning exercise for every day.
Exercises are performed while standing, feet shoulder width apart.
You need to start with exercises for the neck:
- Rotate left, then right. 3 repetitions each.
- Rotation up down. 3 repetitions each.
- Circular rotation of the head. 2 repetitions in each direction.
The following knead shoulders and arms:
- Circular movements of hands forward, then back. 5 reps each.
- Circular movements of the forearms forward, then back (arms bent at the elbows). 5 reps each.
Next, knead the torso:
- Tilts left and right. 10 repetitions each.
- Rotation of the pelvis to the right and left. 10 repetitions each.
- Exercise "Mill." With the left hand we reach the right foot, with the right hand - to the left foot at a fast pace. 10 slopes to each leg.
Kneading knees and calves:
- Squat to the "chair position". Keep your knees together and above your feet. Slowly do circular movements with your knees to the right and left 5 times.
- We take a breath and stand on socks, stretch the whole body upside down with our hands. On exhalation, we go down, we throw our hands along the body. We do 10 repetitions.
Stretching. Sit on the floor. Lean forward and reach for your toes. As you inhale, lift the body and reach for the ceiling with your hands. As you exhale, lean forward again. We do this exercise 5 times.
The main set of exercises for weight loss
Exercises for working out the legs and buttocks
Hips and buttocks are almost always the most problematic areas in girls' bodies. Fat from them always goes harder. In order to make your legs elastic, and buttocks - tightened, you will have to make great efforts.
Perform in 3-4 sets of 15 times. The first weeks of training squats are performed without weight. Then it is advisable to use dumbbells of 1-5 kg, gradually increasing the working weight.
It is carried out with dumbbells of convenient weight, 3-4 sets of 15 times. Hands should be lowered along the body. Alternately right and left foot to lunges. Keep your back straight. Squat as low as possible.
Flat Belly Exercises
- "Vacuum". This exercise is performed in the morning on an empty stomach or 3-4 hours after a meal. We take a deep breath, then exhale deeply, draw in the stomach and hold our breath for 30-40 seconds. You can start with 15 seconds.
Trainers advise girls to download the press using the leg lifting exercise, because when lying down, there is a risk of pumping the press and losing the waist.
- The exercise "Raising the legs in the hang on the horizontal bar" is done in 3 sets of 15-20 times, two to three times a week. Raise your knees bent at a right angle, then lower them as slowly as possible. It is advisable to keep your back straight.
All in your hands
In order to build a figure of your dreams, you need to set a clear goal and come up with why you need it. To achieve the goal, you need motivation, otherwise you run the risk of breaking and not reaching the end.
It is also important to read the literature on proper nutrition, learn the technique of performing exercises, but do not forget about regular practice.