The method proposed below is certainly not a panacea and does not promise to turn an experienced BBW into a skinny super-model in a few weeks. But it will help to adjust the lifestyle, establish a diet and accustom the body to stress. Well, if there is a little extra weight, then this system will really help you get a toned body in four to six weeks.
About the problem of excess weight. First of all, if there is a problem of excess weight, it is simply necessary to undergo a medical examination, since obesity can be a sign of serious disturbances in the work of the endocrine system, and these are sometimes diseases that threaten not the appearance, but the life of a person. This applies to people who can be called obese, for whom weight is really a problem. Those who are panicking about the extra folds on their belly may not worry.
The next action is. That is, if the rhythm of life is such that breakfast consists of a cup of coffee drunk on the run, there is no second breakfast, for lunch there are chemical instant noodles, there is no afternoon tea, and for dinner there is pasta and sausage, then there is a right to be fat on the barrels. Let's review our diet. To do this, we will start a notebook where we will write down the time of the snack and each piece eaten. After 2-3 days, it will already be possible to see the whole picture. And, most likely, you will not like it. Make a meal plan for the next few weeks. Eliminate unhealthy and useless foods, include more raw vegetables and fruits.
Physical activity. This is necessary to stimulate metabolism. Use every opportunity to move: give up the elevator, for example. Find 20 - 30 minutes a day, three times a week, to take this time with sports training. A woman doesn't need heavy dumbbells or a barbell or exhausting multiple reps. Enough for 12 repetitions for each exercise and do 2 - 3 sets per day. To achieve maximum efficiency, the exercises are performed non-stop and at the highest speed.
A set of exercises
Squats: legs hip-bone-width apart, back straight, legs bent at an angle of 90 degrees, pull the buttocks back, return to the starting position. 12 times.
legs together - jump - dropped on legs apart at shoulder width - jump - dropped on legs brought together. This is one time. There are 12 such repetitions.
forward and to the sides. For each leg 12 times.
legs together - jump - dropped on legs apart at shoulder width - jump - dropped on legs brought together. This is one time. There are 12 such repetitions.
1. Lie on your back, legs bent at the knees, feet on the floor. We perform a straight twist. In this case, the lower back is pressed to the floor, the shoulder blades are torn off the floor. 12 reps. 2. The starting position is the same. Hands behind head. Place the left foot on the right knee. Reach for the left knee with the elbow of the right hand. The loin is pressed to the floor. 12 reps on each side. 3. The starting position is the same. Raise straightened legs at an angle of 90 degrees in relation to the body. Cross your ankles. Perform swinging movements towards the head without bending your legs. 12 times.
legs together - jump - dropped on legs apart at shoulder width - jump - dropped on legs brought together. This is one time. There are 12 such repetitions.
Another effective exercise that trains the muscles of the legs, buttocks and abs. Lie on your back, legs bent at the knees, feet on the floor. Raise the pelvis, while the lower back comes off the floor. Feet and shoulder blades are pressed to the floor. 12 times.
legs together - jump - dropped on legs apart at shoulder width - jump - dropped on legs brought together. This is one time. There are 12 such repetitions.
lie on your stomach, bend your legs at the knees, put your palms in front of you shoulder-width apart. Perform 12 push-ups, resting your knees and palms on the floor. The back is straight.
legs together - jump - dropped on legs apart at shoulder width - jump - dropped on legs brought together. This is one time. There are 12 such repetitions.
All exercises must be performed at maximum speed. At the end of the complex, lie on your stomach, legs straight, elbows under the shoulder joints, hands clenched into a fist and brought together. Raise the body so that, resting on the elbows and toes, it forms a straight line. Count to 12. Well after training, smoothly and with pleasure.
Nothing complicated. Workouts can be done at home or outdoors. No special equipment required and no personal trainer needed. Open the window while doing a set of exercises to oxygenate the muscles. And stop exercising if you feel unwell. Exercise should not be performed during menstruation.
