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How to lose weight in 3 months
Training, hard work and spiritual food … These are not Yoda’s covenants from Star Wars, this is Marie Claire for three months supplying you with a diet, a set of exercises and (most importantly!) Fortitude so that you quickly get in shape after the New Year holidays.
Step one: body tuning
Do cardio exercises (running, walking, step) after strength. You should definitely have at least one day off from sports per week – your muscles grow when you rest, not swing.
How to lose weight in 3 months
1. Swing hands with emphasis.
Stand about 45 cm from the wall. With your knees bent, rest your back against the wall. Spread your arms with dumbbells to the sides at shoulder level and then lower at the seams. Remain in a wall-to-wall position until the end of the exercise.
2. Lunge forward.
Spread your arms out to the sides. While lunging forward with your foot, at the same time bend your elbows towards your shoulders. Returning to the starting position, again spread your arms to the sides.
3. Pulling on the expander.
Wrap the expander around the post. Stretch your arms forward, palms down. Stand straight with your knees slightly bent. Straighten your shoulders. Inhale and pull the expander towards you, bringing the shoulder blades together. Return to starting position. Do not loosen the tension until you are finished exercising.
4. Support squatting with arms raised forward.
Stand with your arms extended at your seams and your feet shoulder-width apart. Squat down and raise your arms forward, palms down (keep your back straight!). Return to starting position.
5. Steps up.
Stand in the position shown in the photo. Raise your arms over your head while getting your other foot on the bench. Lower your right leg to the floor, bend your arms at the elbows.
6. Rows lying on the stomach and on the back.
Lie on your stomach with your chin on the floor and your arms extended forward. Exhale and lift your straight legs and arms up. Hold this position and lower your arms and legs to the floor. Repeat the exercise. Roll over onto your back. Exhale and lift your straight legs off the ground. Lift your upper body (so that there is a “fold” in the abdomen) and extend your arms towards your legs. Hold this position for 10 seconds.
7. Raising the hips.
Place your heels on a bench and bend your knees (so that your calves are at right angles to your hips). Hands are on the floor. Resting your heels on the bench, lift your hips up as high as possible. Hold this position for a few seconds and then return to the starting position.
8. “Bicycle” with a medicine ball.
Lie in the classic “bicycle” exercise pose and hold a medicine ball (no more than 2 kg) between your knees. Bend your arms at the elbows and grab your head from behind. Exhale and begin cycling, extending your right leg straight. In this case, the left knee and right elbow move towards each other. Repeat with the other leg and arm. Don’t let the ball fall.
9. The emphasis is squatting in the style of sumo.
Stand with your feet wide apart, with your toes pointing out to the sides. Take light dumbbells and extend your arms up over your head. Start the squat – lower yourself slowly until your thighs are parallel to the ground. At the same time, bend your elbows behind your head. Hold this position for a few seconds and return to the starting position.
10. Push-ups from the floor.
Lie facedown on the floor. Legs together. The arms are bent at the elbows and rested on the floor. Extending your arms, lift off the floor and slowly lower yourself back to the floor.
Step two: follow the schedule
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Step three: there is time
The body burns different amounts of calories, so make your own diet plan.
1. Find out how many calories you are burning now.
If you are 18-30 years old, multiply your weight by 6,7 and add 487. If you are 31-60 years old, multiply your weight by 4 and add 829. Then multiply that number by your physical activity factor – 1,3 (if you are working at the computer and do not play sports), by 1,5 (if you go to the gym 2-3 times a week), by 1,6 (if you do sports 4-5 times a week), by 1,9 (if you professional sportsman).
2. Decide how many pounds you want to lose.
To lose 500 grams, you need to burn 3500 calories (500 per day). Eat at least 1200 calories a day, otherwise your metabolism will slow down and you won’t lose weight.
3. Plan your week.
Vary the amount you eat so that your metabolism does not suffer from a lack of calories. For example, today you consume 1200 calories, and tomorrow – 1700. Prepare your own meals for the whole day and pack in four containers (for each meal). Or find a company on the Internet that brings health food to your home.
How to make 100 calories look more fun.
The nutritional value is the same – but the volume, taste and appearance are much more attractive.