How to lose weight quickly and effectively at home: advice from Rostov athletes

– You can afford everything at the New Year’s table! But from January 1, I recommend not to finish fried meat, jellied meat, especially “harmful” salads, – convinces Lyudmila Perova, fitness model, international aerobics medalist, personal trainer of the WorldGym fitness club chain. – It is better to give preference to seafood salads, fruits, snacks. Don’t get carried away with sweets – the best desserts are marshmallows or ice cream. And one more tip: head to the nearest gym!

1. Step one: “Reflection”. Already in the first week of the new year, you need to clearly and distinctly comprehend for yourself that the time to prepare for the swimming season is already in full swing. Yes Yes! Workouts started in winter will, with a greater degree of success, lead you to your dream figure in the summer.

2. Step two: “Intention”. Find for yourself some incentive to change in appearance. The fact that you need this is hardly in doubt – after all, perfection is limitless! In addition, modern living conditions force us to look perfect all the time. Find your own motivation: let it be a new dress, gorgeous summer vacation photos, envious glances from colleagues or girlfriends. Anything! If only it really motivates you!

3. Step three: “Action through“ I can’t ”. Perhaps you are new to the sport and don’t know where to start. “I don’t know how to do it, I don’t know how, it’s too cold today, I’m tired so much, I look good anyway, now is not the time, I’ll look stupid and so on.” Having a family, a hungry husband at home, children, work, full maternal relatives is not an excuse or an excuse. By my own example and by the example of my clients, I can say that you can work with all this very, very successfully. My advice to you – step over “I can not” and feel free to go to the gym! Now there are halls with completely different pricing policies – from expensive to very budgetary. Find a coach in the gym that you yourself would like to be like. You will solve two problems at once: with motivation and with embarrassment. I believe that at first it is necessary to work under the guidance of a specialist – do not save on health. Let me emphasize that a competent coach must certainly accompany not only the training process, but also your diet. Workout programs won’t work without a nutrition program!

4. Step four: “Action of habit”. Proper nutrition, competent training is not as easy as it seems. This is a way of life, a philosophy. Give regular training at least three hours of your time a week, make it a part of your life and the result that you see will become a real good habit.

For home express weight loss withRecommended to squat without weight: put your feet on the width of the pelvic bones, at the same time bend the body at the knee and hip joints, make sure that the knee does not go beyond the line of the toes. Imagine that you sit down on an imaginary chair (hip to parallel with the floor) and stand back up. Try to feel exactly the work in the gluteus muscle. Perform 4-5 sets for 10 or more reps (depending on physical fitness).

Kneeling and elbowing push one leg up: intensely and quickly, tensing the gluteus muscle at the top. After changing your legs, do 3 sets of 15-20 times with rests between sets of no more than 1 min.

Exercises on the press. Lying on the floor (lower back pressed to the floor), lift only your shoulder blades to their upper edge. Elbows to the sides, palms near the ears and do not close. As you exhale, rise, while relaxing, inhale. 3-4 sets of 20-30 reps until there is a strong burning sensation in the abdominal region.

On chest muscles push-ups from the floor from the knees work well. Focus on your knees and hands. It is very important to keep a straight line from the knees to the shoulders – not sticking out the butt. It is advisable to go down almost to the touch of the chest with the floor while inhaling, we rise as we exhale.

– It would be nice, of course, to always eat right and do sports, if you are going to overeat during the holidays – go to the gym in advance, – says Valentina Rasulova, winner of the beauty contest Miss Intercontinental 2015 and in the nomination The best body 2015. – I usually visit it four times 1,5 hours a week. But if you have already allowed yourself too much at the New Year’s table, I advise you to keep the following diet: for breakfast – 3 proteins, 50 g (dry) oatmeal, cooked in milk, 0,5-1,5% fat; snack – an apple; lunch – 120 g of boiled or baked chicken or fish, 50 g (dry) buckwheat or rice, 150 g of vegetables; snack – 100 g fat-free cottage cheese; dinner – the same as lunch, but without carbohydrates.

Thus, in a week you will definitely lose weight, the main thing is to give up sweet, starchy and fried foods. It is better to bake the meat, but do not fry it. Bread can be replaced with delicious crispbread, cervelat – with the “correct” sausage – it should be written 5% fat. Instead of purchased mayonnaise, use your own version: mix soft low-fat cottage cheese with a universal seasoning without monosodium glutamate (E621) – generally a bomb!

During the holidays, dance more and go out with your friends. If there is an opportunity to go to the gym, then devote 15 minutes to a cardio workout, then to exercise machines. After another 30 minutes of cardio – it will help you to lose weight very effectively and quickly.

“I don’t want to resort to banal advice and recommendations, anyway, no one will follow this on holidays,” argues Valentina Fedotkina, silver medalist of the Rostov Region Fitness Bikini Championship. – After all, for this, the holidays are the rest of the soul and body! But this does not mean that I give the “green light” and propose to eat for New Year’s Eve: Olivier, herring under a fur coat, jellied meat, tangerines, mushrooms, marshmallows, grapes, drinking alcohol and many other harmful substances at one time. Just imagine what kind of “vinaigrette” will turn out in your stomach, and how hard it will be for our body to cope with all this!

First of all, the combination of products is important. Don’t try to cram all the joys into yourself overnight. It is better to stretch out the pleasure and extend your holidays for a few more days. But do not forget: gaining an extra couple of kilos is easy, but then getting rid of it is very, very difficult! Think that the beach season is just around the corner. There should be a measure in everything. Do not get carried away with alcohol, be outdoors more often, dream, enjoy life. Winter is a time of active rest. Take your loved ones by the hand and go! To new heights, new victories. And the next day after the feast, have a good rest, bring your thoughts, do light exercises to help the body strengthen metabolic processes and recover faster.

Mayonnaise, potatoes and a lot of salty ingredients (cucumbers, fish, caviar) are always present on the New Year’s table. It is unlikely that you will want to change the recipe of your favorite dishes, but it is quite possible to slightly reduce their “harmfulness”.

Replace mayonnaise with low-fat or sour cream. Add healthy olive oil to the salad instead of vegetable oil. Serve not potatoes as a side dish, but fresh vegetables, sauerkraut or green peas.

I prefer to shift towards protein and fat and cut carbs. The diet looks like this: 40% protein, 40% fat and 20% carbohydrates, but this applies only to those who do not have kidney, liver and stomach problems.

“On holidays, the calorie content of the daily diet increases greatly, while physical activity, on the contrary, decreases,” advises Sergei Khudyakov, a fitness instructor at the Olympia gym. – In order to balance this imbalance, it is necessary to reduce the number of calories and increase their consumption. Strict diets will not be needed, you just need a nutritional system that adheres to the time frame for the consumption of certain foods. At the same time, you can eat sweet only until 12.00, well, after that – exclude it in any form, leave any unsweetened products. After 18.00, carbohydrate foods are prohibited, allow yourself only protein foods.

To increase your calorie expenditure, you can at least start running. 30 minutes of running burns about 400 calories, the same result will be when walking, only the time must be increased to 45-50 minutes. So in just two hours of walking, you will use up calories almost as in one hour of running. So go ahead, to the park or to the embankment!

If you decide to afford a couple of glasses of champagne, then at the same time consume foods rich in vitamin C, since alcohol strongly blocks it. And, of course, you should drink as much water as possible, it will help the body to cope with overload.

– Firstly, you cannot eat while lying in front of the TV. Try to move after eating according to the principle of “ate and dance”, – says Ksenia Semenova, fitness trainer “Fizkult”. – Secondly, do not overeat, it is better to eat a large piece of meat than Olivier with mashed potatoes. Chew your food more slowly to get enough of the small amount of food you eat. Eat more citrus fruits: oranges, grapefruits, pomelo.

So: more meat, fish, vegetables, salads dressed with olive oil, less heavy salads dressed with mayonnaise, more fruits. If chocolate, then bitter, if rice as a side dish, then brown, not polished, more greens: cabbage (especially the year of the Goat!), Spinach, broccoli, etc.

Another tip: drink a lot, but, of course, clean drinking water, not champagne. Alcoholic drinks are, in principle, very high in calories, so I would recommend opting for dry wine, since, for example, you can expect the appearance of cellulite from champagne, which girls are so afraid of. Drinking a glass of water on an empty stomach is especially helpful to keep your bowels up and running after an overload the night before.

In addition, do not forget simple exercises, which are best done in 2-3 sets of 7-10 times a couple of times a day, in the morning and in the evening – but before going to bed, so as not to disrupt biological rhythms: you will not be able to fall asleep quickly!

1. Draw in your stomach as you exhale, while inhaling, relax. This helps to establish diaphragmatic breathing, which provides the body with oxygen as much as possible, helping metabolism. To begin with, just work “inhale-exhale”, after a while, on the second or third approach, already begin to fix the stomach for a couple of seconds.

2. Raise your legs while sitting on a chair: sit with your back straight and raise your legs 15-20 cm from the floor, bent at the knees. This exercise trains the abdominal muscles, making it more elastic. It is better if you fix them in the raised position.

3. Squeeze and relax your buttocks – so they become elastic. You can do this exercise as much as you like, but at least 50 times a day.

4. Forget about the elevator! Walk up the stairs, or at least imitate walking. Forty steps is enough for the reception. And so three times a day, no less.

5. Push up! If it is hard on the floor, then it can be from a chair or from a wall. Three times 10 push-ups will give an excellent effect, the chest muscles will be strengthened. You can also squeeze your palms at chest level like arm wrestling, only with yourself.