We often search the Internet for tips on how to lose weight as soon as possible, but it's not always as safe as they write on the forums. We decided to remind you how to put yourself in order in a short time without registration and SMS, and most importantly - without harm to the body. We share life hacks from Ruslan Panov, expert methodologist and coordinator of the direction of group programs X-Fit.
Ministry of Health warns
Firstly (and most importantly), express weight loss is only suitable for you if your weight does not exceed 80 kg (for women) and 100 kg (for men). With a higher weight, preliminary preparatory work is necessary, since increased loads can affect the heart and the work of the body as a whole. It will take 3-4 months to achieve a stable high-quality result. Take your time.
Any movement other than hunger strike
A hunger strike is perhaps the worst of the options for express weight loss, since not only do you force yourself, the body suffers from a lack of micronutrients, but also kilograms return at the speed of sound. The best choice is a balanced diet, selected by a nutritionist (or read on the Internet, the editors allow) mixed with training. And in two weeks - to the beach!
The coach knows best
Feel free to ask a fitness trainer for advice. No one, except a personal trainer, will be able to assess the correctness of each exercise, while its safety and effectiveness in terms of fat burning, the formation of muscle relief and correct posture depends on the technique. In addition, a good coach is also a competent psychologist who will additionally motivate and support a person.
Bonus: training program from Ruslan Panov:
This workout is suitable for all fitness levels, so take note. You need to perform according to the scheme: a minute for an exercise, 20 seconds for recovery.
- Squats. We carry out with keeping the knees in place and with a straight back.
- Back lunges.
- Jumping Jack or "army star" - by jumping dynamically we change the position of the feet from wide to narrow, helping ourselves with our hands: when the legs are together, the palms touch the hips, when the legs are apart, the palms are up.
- Push ups. Push-ups can be complicated by changing the position of the arms from wide to narrow, reducing the area of support by lifting or abducting the legs to the side, or working on an unstable surface.
- Plank. The bar can also be made more difficult by increasing the lever, that is, leaving your hands in place and moving back, placing your arms wider than your shoulders, and in other ways.
- Burpee - squats with an exit to the bar and with jumps between positions.
- Abs and balance exercises with an emphasis on feeling the abdominal muscles working and relaxing the back. Sitting on the buttocks with the legs raised to the parallel of the lower leg with the floor, we perform the extension of the hip joint, lying on the floor and rising to the starting position.
