Trainer of the show “Weighted People”, the author of exercises for weight loss and the book “IT System. New life in an ideal body ”told how to prepare a figure for the summer and switch to a healthy lifestyle.
8 May 2016
I start the morning with water procedures. If you need to wake up quickly, a contrast shower helps, cold water helps to awaken. Want to start your day softer and smoother? Then take a short hot shower. I prefer it most often and then apply a conditioning oil. All women know that after winter it is required to work not only on the body, but also on the skin. It becomes dry from frost and heating season and requires replenishment. Buy baby oil, apricot oil, peach oil, or orange oil from the grocery store or pharmacy, it is much more effective than any lotion or cream.
I have a full breakfast. I came up with a “cocktail” of four types of seeds: unroasted sunflower, pumpkin, sesame and linseed. I mix them in equal proportions and add them to every breakfast, be it porridge or cottage cheese. My two favorite cereals are oatmeal in the morning, barley for lunch. They give the coolest feeling of satiety. I buy classic oatmeal, not the one that cooks quickly. I cook it in the evening for about 5 minutes, add a tablespoon of seeds and raisins. Infused overnight, the mixture swells, the raisins become practically grapes. This porridge contains only 350 calories (based on 3 tablespoons of oatmeal, 1 tablespoon of seeds and raisins), but believe me, with the energy that it will give you, hold out until lunch and do without snacking on chocolates. By the way, it is these snacks that are then deposited on the sides. For comparison: after breakfast with sandwiches, you will get hungry in 2-3 hours, and after eating porridge, calmly for 4-5 hours you will not remember the refrigerator.
I’m working on myself. I always have four workouts a week: three in the gym and one 10 km run. At a young age, you can lose weight and look good without playing sports, but after 30 years, our body is already of a different density, and only well-developed muscles can give it beautiful outlines. Let’s be honest, the only reason people don’t keep up with sports is reluctance. Set aside three hours a week for yourself, and break the one-hour sessions into three groups of 20 minutes each. In the morning, do your exercises, at lunchtime take a brisk walk, set yourself a goal to overcome at least two kilometers, in the evening, work out at home again. There is no need to reinvent the wheel, that is, new complex exercises. Our main muscles are abs, legs, chest and arms, back. For the first group, perform lying leg raises, twisting the body to the knees to tone the legs, squat, for the chest, back and arms, do push-ups. Do 50 repetitions of each exercise in 2-3 sets. It’s simple and it really works. You will see, gradually you will begin to get high from sports, and it will become as natural a habit as brushing your teeth in the morning. Just work it out. As an incentive, remember that health is 80 percent in our hands and only 20 percent is heredity. Therefore, get used to loving yourself, taking care of yourself, appreciating yourself.
I keep a balance. In my opinion, sweets are not a crime, like pasta and rice. But there are nuances in everything. Have you eaten a small 25 gram cake? Not scary. Allow yourself a piece of cake after a salad with mayonnaise, fatty meat and a side dish with butter? This is where it is worth thinking about. Our body needs 15 g of fat for lunch, which is equal to a hundred-gram piece of salmon. More is too much. If you want to have a healthy and beautiful body, then every meal should be correct and balanced. Ideally, one serving of carbs a day for breakfast or lunch. We got up in the morning and understand that you are ready to eat an elephant? Choose carbohydrates – oatmeal. If you are not hungry, then focus on protein food – scrambled eggs or cottage cheese, I like to add cinnamon, not jam, to it. It’s so delicious and healthy! In the middle of the day, you can afford pasta, buckwheat or the same rice. For the evening – protein and vegetables. Add to the diet all the greens that appear in the spring – wild garlic, sorrel. It contains a huge amount of minerals and trace elements we need, which serve as catalysts for metabolic processes.
Developed immunity to anxiety. Stress is known to be the root of many problems, including physiological ones. Learn to use difficult situations that life presents to change your attitude towards it. Think about how you might react differently to typical irritants? For example, instead of keeping silent and swallowing the resentment, call the person for a conversation, or, conversely, do not enter into a skirmish, as usual, go to the side. Often women seize up anxiety, and after drowning the problem in a large amount of junk food, they begin to sigh: “What have I done? Now I’m going to get fat. ” That is, one stress is replaced by another, both the nerves and the body suffer. It turns out a vicious circle. You can break it only by learning how to switch. After a psychologically stressful working day, try to go to the gym and beat a pear, swim 20 pools, climb to the very top of the climbing wall. Physical activity allows you to free yourself from negative emotions. Do not forget about medication methods of sedation. Good old valerian is the lesser evil compared to gluttony.
No teas at night. It is believed that in the morning it is imperative to drink a glass of water so that the stomach and intestines wake up. From the moment flaxseeds and porridge appeared in my life, I forgot about it. The body works without interruption. As for the rule “you only need to drink water, but tea is not the same,” I think this statement is fundamentally wrong. Tea is also liquid, you just added flavor to it. I drink about 5 cups of 400 ml a day, which makes two liters. More is not needed. How do you know how much water you need? As much as the body asks for. It’s like with air: you breathe in and out when you need to, not by the hour. So you don’t need to forcefully pour mineral water into yourself. The main rule of the water regime after 30 years is that the last tea party should be at 6-7 in the evening, later you can afford no more than 200 milliliters of liquid, otherwise in the morning you will have swelling on your face.
Sleep formula. Extra pounds come from lack of sleep – this is a fact. However, in order for metabolic processes in the body to work properly, it is not necessary to go to bed strictly at 23:00. I know a huge number of people who fall asleep at 5 in the morning, get up at 11-12 in the afternoon and do not suffer from problems with the figure. So it is important not how much, but how much. Chronic sleep deprivation is a constant sleep of less than 5 hours a day, 7 hours is the norm for an adult, which I adhere to. There is even a special formula: 7 × 7 = 49. That is, you should sleep at least 49 hours a week. If it didn’t work out on weekdays, then fill up on weekends. Not enough 9 hours to recuperate? You need to check if everything is in order with your health and with the room in which you sleep. Maybe it is stuffy, dusty, filled with unnecessary items, and you subconsciously feel that you are not in a place of rest, but in chaos. Create the perfect environment for yourself. For example, I always have a living flower next to my bed – an orchid. A trifle, but nice. Even one rose on the bedside table gives the room a completely different atmosphere.