For a holiday or vacation, you may want to improve your appearance. This can be done even if you are short on time. But for this you need to properly plan your training program.
Instructions
Step 1
Determine how much time per day you can devote to physical activity. Based on this, create a preliminary training schedule. It is best to do a little daily, rather than a few hours in a row on a weekend.
Step 2
In the morning, set aside a few minutes for a simple exercise. This will give you vigor and help you properly tune in to the coming day. Include minimal stretching and simple exercises such as bends and twists. Fifteen to twenty minutes of these exercises will be sufficient. They can be supplemented with breathing exercises.
Step 3
If you can, start walking or cycling to work. Use public transport less. Avoid elevators unless you need to quickly climb to a very high floor.
Step 4
Aim to strengthen your muscles at least three times a week. In order to get rid of fat in the abdominal area, pump the abs. At the same time, do it correctly - during the exercise, lie on your back, bend your knees, and put your hands along your torso. Raise the body not completely, but only until your shoulder blades come off the floor. This will reduce the strain on your back during exercise.
Step 5
Combine strength training with aerobic exercise. For example, exercises with a barbell or dumbbells can give a good effect. In this case, the load during normal exercise increases, and you can lose weight faster and strengthen muscles.
Step 6
If possible, sign up for a class with a trainer. He will help you develop an individual training program designed for the problem areas of your body.
Step 7
Eat right. Cut back on fat and especially carbohydrates. When doing this, eat more protein foods such as white poultry and lean pork. Thus, you will receive reserves from food to increase muscle mass.
