Cool, rainy weather that replaced the summer heat is a great reason to cut back on walks in the fresh air and enrich your menu with more high-calorie dishes. The result of such changes will quickly affect your figure. Therefore, in the first days of autumn, you should think about how not to get better and keep slim.
It is necessary
- - cardiovascular equipment;
- - dumbbells;
- - scales;
- - a subscription to the pool.
Instructions
Step 1
To get the right amount of calories and not gain weight, change your diet. Eliminate "fast" carbohydrates - baked goods, sweets, chips. Discard semi-finished products in batter, fatty meat and dumplings. Eat cereals, grain breads, poultry and fish, and soups instead. Autumn is not the best time to diet, so try not to put on extra pounds.
Step 2
Drink more. Give preference to clean water, homemade fruit drinks and freshly squeezed juices, half diluted with water. Green tea is also suitable, as it promotes weight loss. Do not get carried away by drinks that allow you to quickly lose weight - they disrupt the water-salt balance in the body.
Step 3
Pay special attention to cardio loads. Master the treadmill, stepper, exercise bike. Vary the loads for best results. For example, after a 10 minute vigorous run, switch the machine and walk at a brisk pace for 15 minutes. Ideally, you should do half an hour of cardio every day.
Step 4
Start your morning with gymnastics. Master a few simple exercises to work out your problem areas. If you tend to put on weight in the waist area, twist the hoop, do bends, crunches, and side stretches. For those who are not happy with the volume of the hips, it is worth doing squats of different depths and lifting the legs in the hang.
Step 5
Strengthen your body with strength training. During the fall and winter, muscles may lose their tone and you will not meet the best spring. Add a small strength complex to your daily gymnastics. Do not exercise with a lot of weight - for a start, leg weights and three-kilogram dumbbells are enough.
Step 6
Sign up for the pool. Two sessions a week is enough to regain the lost summer tone. Don't waste time splashing and talking with your girlfriends. Better to swim several tracks at a fast pace. The butterfly style burns calories the fastest. If you haven't mastered it yet, take a few lessons from your coach.
Step 7
Try some new kind of fitness. This will improve not only your shape, but also your mood. This can be callanetics, step aerobics, kickboxing, or yoga. One lesson a week is enough to get you started. If you like the new fitness option, you can increase the intensity of your workouts.
