How to train in the gym to lose weight for a girl. Weight loss program in the gym for girls

Exercises for weight loss (losing weight) and rules for training in in the gym(fitness center) A mistake is made by those people who, having decided to lose weight in the gym, rush headlong into training and perform countless exercises using dumbbells, barbells and all kinds of exercise equipment. Any successful action begin with theoretical training, figure correction is no exception here. The entire variety of exercise equipment that is used in fitness centers, based on the principle of their effect on the body, can be divided into 2 large groups.

Cardio equipment, the main equipment for losing weight is an exercise bike, treadmill, rowing machine, orbitrek and so on. With the help of these simulators, you can achieve a low-intensity and long-term load on the body and at the same time maintain intense breathing and heartbeat. Cardio machines are the main assistants in the gym for those who want to lose weight, reduce their size and improve their physique.

Strength trainers, secondary but also necessary trainers for losing weight, consist of a system of blocks, levers, counterweights and are designed to work out a specific muscle group for a short time. Barbells and dumbbells are among the simplest but most effective exercise machines. Strength training equipment plays a supporting role in weight loss training.

Basic rules for training for weight loss in the gym (fitness center)

1. It is best to plan three workouts a week. This could be Monday, Wednesday, Friday or Tuesday, Thursday and Saturday.

2. The duration of one workout is 1 – 1.5 hours.
3. During and after training, you should drink plain water.

4. During the entire workout, you must maintain rapid breathing and heart rate.

Rough plan organizing three workouts a day for weight loss

Monday

Main part. We exercise on an exercise bike for 20–30 minutes. Then you need to perform exercises for the arm muscles - standing barbell curls and barbell presses while lying on a horizontal bench. For each exercise we do 5–7 approaches with 15–20 repetitions in each approach. Pauses between approaches are minimal. We select the weight of the burden so that the body can normally tolerate such a load. Then we switch to the exercise bike and exercise for another 20–30 minutes.

Wednesday

Warm up 5 – 10 minutes. Perform arm swings, body rotation and leg swings.

Main part. We exercise on the rowing machine for 20 – 30 minutes. Then you need to perform exercises for the abdominal muscles (abs). In a lying position, we raise our legs behind our head and the second exercise, again in a lying position, we raise our torso to our legs. You must ensure that when performing all these exercises, your legs are slightly bent at the knees. Do each exercise for 3–4 approaches with 15–20 repetitions. Then continue training on the rowing machine again for 20 - 30 minutes.

The final part. Perform an exercise to restore breathing - take a deep breath and raise your arms up, exhaling and lowering them down. Then it is very useful to perform exercises to stretch the muscles involved in the previous exercises.

Friday

Warm up 5 – 10 minutes. Perform arm swings, body rotation and leg swings.

Main part. We exercise on the treadmill for 15–20 minutes. Then you need to perform exercises for the muscles of the upper back and shoulder girdle. We do rows behind the head on a block with a wide grip and a barbell press from behind the head with a wide grip. The weight must be selected so that you can perform 5–7 approaches to each exercise with 15–20 repetitions. Make minimal pauses between approaches and exercises. Then exercise again on the treadmill for 10 - 15 minutes.

The final part. Perform an exercise to restore breathing - take a deep breath and raise your arms up, exhaling and lowering them down. Then it is very useful to perform exercises to stretch the muscles involved in the previous exercises.

What else should you pay attention to when using exercise equipment to lose weight?

1. You need to start training with minimal loads and give your body 1 month to get used to it.

2. The numbers about the duration of classes, as well as the number of approaches and repetitions, are designed for trained people; this is what beginners should strive for.

3. The specific list of exercises and simulators may vary depending on individual characteristics people and gym equipment.

4. You need to provide your body with proper rest (sleep), otherwise excessive fatigue may accumulate over time.

5. To successfully lose weight, you must definitely pay attention to your diet and get rid of strong fatty foods, as well as industrially produced sweets.

6. A loss of 1–4 kilograms of fatty tissue per month is considered natural and normal.

7. The main part of the training should be done on a cardio machine; in addition, we work out the main, large groups of skeletal muscles using strength training equipment.

Few women think of choosing a gym to lose weight. There is still an opinion that in such a place you can only become a masculine creature, but not slender and beautiful. However, this is just a myth! In fact, training in the gym can be used in two modes - either to increase muscle mass or to lose weight.

Losing weight with the help of the gym is definitely possible. Moreover, you have a real chance not only to make your whole body smaller in volume, but also to gain beautiful, graceful muscles that will make your body fit and attractive. After all, just being skinny doesn’t mean beautiful!

The main thing is to remember Golden Rule: You can lose weight in the gym if you consciously give your body a combination of anaerobic and aerobic exercise - i.e. big number repetitions with light weights and very short breaks between sets. This is exactly the tactic that will allow you to successfully lose weight by working out only in the gym!

How to lose weight in the gym?

The easiest way to lose weight quickly in the gym is to use circuit training. This system is very simple: you consistently perform one set on each machine (for example, 20 lifts of light or medium weight). At the same time, it is important to practice without stopping and taking breaks - as soon as you finish some exercises, you immediately take on others. When you complete the first circuit, which consisted of one set on each machine, you should immediately move on to the second circuit. There can be from one to five such circles, each of which includes one approach on each simulator.

It is advisable that training in this mode last at least 40 minutes and is always accompanied by an initial warm-up and a final cool-down (regular stretching will do). To achieve optimal results, you need to exercise at least 3 times a week, every other day!

Gym program for weight loss

In every specific case weight loss exercises at the gym will be different as each gym is equipped differently. It is important to keep in mind that your body is a single system, and you do not need to choose just a narrow area (abs or buttocks) and work only on that, even if it is the most problematic area. It is important in each workout to work all the muscles that can be worked using the equipment available to you in the gym.

To lose weight, it is enough to exercise three times a week. A rough plan for your training should be as follows.

The first day. We start with a traditional warm-up, you can use a treadmill or exercise bike for 10-15 minutes. Then we perform circuit training:

1. Leg extension in the simulator (2 x 20 times).
2. Romanian deadlift (3 to 20).
3. Smith machine squats (3 to 20).
4. Leg abduction on cable traction (3 to 20).
5. Rows on the upper block to the chest (3 to 15).
6. Lever rod (3 to 15).
7. One-arm dumbbell row to the waist (3 to 15).
8. Bent-over dumbbell raises (3 to 15).
9. Press (3 to 20).

Second day of training:

1. Dumbbell bench press (3 to 12).
2. Dumbbell flyes lying at an angle (3 to 12).
3. Hand curls in the simulator (3 to 15).
4. Triceps pull-down (3 to 15).
5. Dumbbell extensions from behind the head (3 to 12).
6. Biceps with standing dumbbells (3 to 12).
7. Seated hammers with dumbbells (3 to 12).
8. Press (3 to 20).

Third day of training:

1. Lunges (3 x 20 times).
2. Squats with a barbell or dumbbells (3 to 20).
3. Leg curls in the simulator (3 to 20).
4. Leg abduction in the simulator (3 to 20).
5. Leg extensions in the simulator (3 to 20).
6. Seated dumbbell press (3 to 12).
7. Lifting dumbbells through the sides (3 to 12).
8. Any abdominal exercise (3 to 20).

After completing the strength portion of the program, go back on the treadmill or exercise bike and exercise for 20-40 minutes. Do not forget that you do not perform consecutive approaches on one simulator, but first the first approach on the first, then the first approach on the second, and so on.

Several effective techniques losing weight in the gym. Most the easy way Losing excess weight is considered the use of circuit training. The principle of such exercises is that you should perform one set of exercises on each simulator.

It is important that there are no breaks between classes. In addition, after completing the first set, you should immediately begin the second round of exercises. That is, repeat all the exercises done. Moreover, you need to duplicate classes at least 3-5 times.

Program without a coach

It can definitely be said that universal method Losing weight in the gym does not exist. This is due to the fact that sports facilities This type has various equipment.

When developing your own weight loss program, you should remember that the body is a single “system”. In view of this, you should not limit yourself to activities aimed only at the problem area. You should work all muscle groups during each workout. Naturally, if the exercise equipment located in the hall allows it. And one more rule, you shouldn’t “force” your own body with daily exercise, as practice shows, three days a week is quite enough for effective weight loss.

Set of exercises

To begin with, it should be noted that before starting actual training, you should devote the first couple of workouts to familiarizing yourself with the simulators. Because you not only need to learn how to work on them according to all the rules, but also, importantly, breathe correctly. In addition, you should know that you need to drink during exercise. clean water to compensate the body for lost fluid.

Aerobic exercise.

It is best to start training in the gym with aerobic exercise. Practice has proven that such exercises promote intense calorie burning and, as a result, loss excess weight. In addition, cardiovascular exercise is recommended to be performed daily. Their duration should be at least half an hour. However, you should not perform the exercises too intensely; it is better to stick to a moderate pace.

During such classes, exercise bikes are mainly used and Treadmills. It should be noted that if you need to quickly lose weight, then the duration of the workout should be doubled.

Strength exercises.

You can also use it to lose weight in the gym. strength exercises. However, before you begin this type of exercise, you should definitely do a warm-up. For example, “ride” several kilometers on an exercise bike, or use the services of a treadmill.

Strength exercises should last at least 20 minutes and include various strengthening activities. Moreover, for this you should use not only the exercise equipment located in the gym, but also your own weight. So, with the help of regular push-ups and pull-ups, you can significantly reduce the volume in the arms, chest, shoulders, buttocks, back and legs.

Weight loss in these parts of the body is achieved due to the fact that during training the muscles are significantly strengthened, which helps burn excess fat in the body.

Weight loss workout.

As mentioned above, exercise in the gym should begin with a warm-up at a moderate pace. But the main part of the training should be intense. After the muscles have received required charge energy, you can proceed to exercise on cardio equipment. Here you can be guided by your own preferences.

For example, go for an exciting run on a treadmill or ride a few kilometers on a “bike” in a fun and energetic way. Or you can summarize the benefits of these simulators and do a little exercise on the orbit track. The main thing to remember is that the duration of classes should be at least 30 minutes.

After cardiovascular exercises are completed, it's time to use the services of strength training equipment. It is these types of exercises that make all muscle groups work hard. It is advisable to complete at least three sets of 15-20 approaches each. The main thing is that the breaks between exercises are no more than 2 minutes.

Many people, while working out in the gym, distribute physical activity, working out different muscle groups in certain days weeks.

For example, on Monday the muscles of the legs and arms are intensively loaded, on Wednesday they devote Special attention press and core, and on Friday they work only on the muscles of the upper back and shoulder girdle.

It is important to know that if classes begin with cardio equipment, then these should be the final stage workout. That is, after power loads Cardiovascular exercises should be performed.

Lose weight program.

Activities for the lazy

Quite often, after several visits to the gym, there is a desire to give up everything and be content with the appearance that nature has awarded. However, you should not give in to this attitude. Such desires are always dictated by ordinary laziness.

For this reason, a unique method of losing weight in the gym for the lazy was developed.

The essence of the method is that during classes you need to primarily perform only basic heavy exercises. But you can leave the treadmills and exercise bikes for your own entertainment. For example, work on orbitrek several times a month. However, you will have to force yourself to exercise at least a couple of times a week. The main thing here is to form an opinion about the unacceptability of missing classes. In the same case, when the desire to train completely disappears, it is worth using the services of a trainer.

Classes for the “lazy” consist of a 5-minute cardio warm-up. This is followed by functional training, squats, push-ups and several abdominal exercises. You should finish your workout with stretching. In your free time from training, you need to adhere to a non-strict diet.

results

In conclusion, it is worth noting that losing weight at the gym takes time. This process cannot be called lightning fast. However, precisely this kind of weight loss will not have negative influence to your health. It should be remembered that it is natural to lose no more than 4 kilograms per month, otherwise there is a high probability of quickly regaining the lost kilograms.

In addition, when a person accompanies sports activities proper nutrition, and also adheres to a work-rest regime, he gets not only a slender, beautiful body, but also a happy start to a long, healthy and prosperous life, filled only with positive emotions.

To lose weight with strength training, choose multi-joint movements that work multiple muscle groups at once and burn more calories.

Strength training when losing weight is needed in order to:

• form a beautiful muscle relief;
• be able to eat normally without strict diets, since muscles require additional energy to build and maintain, allowing you to eat more and at the same time lose weight;
• more actively produce hormones responsible for fat burning.

The program should include basic exercises - squats, lunges, deadlifts, push-ups and presses. If you are a beginner or have health problems, choose safe versions of these exercises, performing them with light weights.

• a beginner whose body readily responds to stress, building muscle even with a calorie deficit and training with light weights;
• not interested in growing or maintaining muscle mass.

If you are not just losing weight, but want to “expose” the muscles hidden under a layer of subcutaneous fat, train in a low-rep mode (6-10 reps per set) with sufficient rest between sets, trying to maintain working weights as much as possible.

Don't forget about cardio training. In the process of losing weight, strength training shapes the sexy shape of the body and speeds up metabolism, but it is cardio that burns more calories. There is also a theory that during strength training, the body depletes glycogen (a complex carbohydrate stored in the muscles for fuel), and if you start cardio immediately afterwards, the body will have no choice but to use energy from fat.

After strength training, it is better to do 20-30 minutes of cardio in an aerobic mode - this could be running on a treadmill, plyometrics, or exercising on an elliptical or exercise bike. And the days between the main classes can be devoted to HIIT, or, if health does not allow, long-term low-intensity cardio on a treadmill, elliptical machine, stepper or exercise bike.

How to eat to lose weight?

To lose weight, you must burn more calories than you consume. To do this, calculate your daily energy requirement taking into account strength and cardio training, then subtract 10-20% from the resulting figure. This will be your average daily caloric intake needed for weight loss.

Your muscles need protein - both for growth and maintenance. When doing strength training, a girl needs 1.5-2 g per 1 kg of body weight. To maintain during the process of losing weight beautiful hair, strong nails, smooth skin and a healthy hormonal system, eat enough - 0.8-1.2 g per 1 kg of your weight.

It is not recommended to lower carbohydrates below 100 g per day, since they are needed for energy, for normal digestion, and for the functioning of the thyroid gland. Choose rich foods - cereals, vegetables, legumes. If you really want to eat sweets, do it before training - then the treat will bring more benefits, giving a surge of energy and Have a good mood. But make sure that “forbidden” foods - both sweet and savory - take up no more than 20% of your daily calorie intake, otherwise it will be difficult for you to control your appetite, and your body will not gain anything useful from such food.

Workout program for weight loss

The training plan is for a week. You can vary and change it depending on your preferences, work schedule or other circumstances. Before each workout, warm up thoroughly by doing joint gymnastics, after - perform, which will make the muscles elastic and mobile, and also reduce pain the next day after exercise.

Monday: Basic exercises for major muscle groups

• Leg press in the simulator, 5x8-10
• Romanian barbell deadlift, 5x8-10
• Pull-ups in a gravitron (or traction upper block), 5x8-10
• Seated dumbbell press, 4x10-12
• , 4x8-10
• , 4x40-60 sec

Rest between sets – 2-5 minutes.

Tuesday: HIIT Cardio

• Run on the treadmill at a fast pace, 2 minutes
• Plank, 1 minute
• , 1 minute
• Punching (on a punching bag or “imaginary opponent”), 1 minute

4 circles, exercises are performed without interruption. Rest between circles – 1-3 minutes.

Wednesday: Fat burning workout with light weights

• Walking lunges with dumbbells, 4x10-12 (each leg)
• Climbing onto the step platform, 4x10-12
• Romanian single leg deadlift with dumbbells or crossover, 4x10-12
• Swings with kettlebell, 4x10-12
• Wide grip lat pulldown to chest, 4x10-12
• Lying leg raises, 4x12-20

Rest between sets – 1-4 minutes.

Thursday: Rest.

Friday: Combined supersets for the upper and lower body

• Wide-legged squats (with a barbell, dumbbell or crossover) + lat pull-downs
• Lunges with dumbbells + standing side raises
• Hyperextension + bent over lateral raises
• Leg bending in the simulator + bringing the arms together in the butterfly simulator
• Glute bridge on the floor + lying trunk crunch
• Calf raises with dumbbells + overhead extension

Each superset contains 3 sets of 12-15 repetitions. Rest between sets – 2-3 minutes.

Saturday: 45-60 minutes of low-intensity cardio on a treadmill, elliptical or stationary bike

Sunday: Rest.

Popular female mistakes

High number of repetitions

The idea that to lose weight you need to perform 20 or more repetitions per set is a myth. This way you will only achieve stress for the body, loss of strength and hellish muscle pain the next day after training. Leave high-repetition training to experienced athletes who use it for specific purposes. For weight loss, the standard rep range is 8-15.

Long intense cardio before strength training

Exercising cardio before strength training will drain your strength, leaving you unable to train at normal intensity and maintain your working weights. In addition, this approach can affect health, causing pressure surges. Therefore, it is better to do it after strength training, choosing the duration and intensity according to your feelings.

Style Summary

Always balance the load with your well-being and health status. Don’t forget about quality recovery - rest well, get enough sleep, spend your leisure time interestingly, so that nervous system I also relaxed after training. And most importantly, do not perceive losing weight as hard labor. This creative process, during which you improve your body, and it should bring joy.

How many times have they told the world that laziness and a slim body- things are incompatible, and if, finally, someone’s admonitions have gone to waste, and you decide to buy a gym membership, you should familiarize yourself with the basic rules that will help make your workouts safe and effective.

How to lose weight for a girl in the gym - preparation.

1. Start by meeting the coach. And not at all in order to shoot eyes, but strictly for the good of the matter. It is not necessary to seek the help of a professional at every lesson, but during your first visits to the gym, consultation and supervision of a trainer will not hurt. Ask him to create a personal program for you, show you how to properly handle the exercise equipment, and also advise on safety and check the correctness of the exercises (after all, the wrong technique can ruin all your efforts).

2. Dress appropriately. Clothing should be light, comfortable, breathable and not restrict movement. Naturally, you need to choose sports shoes that match the type of training.

3. Consider your fitness level. A common mistake beginners make is being overzealous: they often do much more than they need to and choose unnecessarily heavy weight. The result is muscle pain, a spoiled mood and, most unpleasantly, the risk of injury. To prevent this from happening, start with light weight and minimum training time. For untrained people, the same dumbbells should not be taken more than one and a half to two kilograms, and the duration of classes should not be more than 45 minutes.

Your goal is to lose weight

Eat universal formula diets for weight loss. You just need to eat fewer calories than you burn. This is pretty simple arithmetic. Calculation of calories burned different kinds human activities can be found with any search engine, for example, there is a calculator here. and it’s easy to count the calories you eat using food packaging and household kitchen scales; every housewife should have one.

Let's move on to classes in the gym. You need to exercise at least three times a week, but not more often, otherwise the muscles will not recover properly, and you will only get fatigue, lethargy and drowsiness. In order to give your muscles as much rest as possible, you should divide the exercises into muscle groups so that the muscles overlap as little as possible with each other in different exercises on the same day. Basic exercises such as squats, bench presses and deadlifts should definitely be present in your training program. Don't listen if anyone tells you that these are men's exercises and you will become one of those ugly bodybuilders if you do them. This is nonsense, and only deletants who understand nothing about sports say this. Exercises should be performed in several approaches. For example, if it says squats 3x15, this means that you need to squat 15 times, rest for 2-3 minutes, then squat again 15 times, then rest again for 2-3 minutes and come up and squat 15 times again. This means 3 sets of 15 times.

Exercises for weight loss in the gym for girls

Warm-up

Any workout begins with a warm-up, with warming up the muscles; during warm-up, the joints are lubricated with interarticular fluid. Warm-up should be without weight, movements should be light and energetic.

1. Rotate your head left and right, 5 times in each direction, the task is to warm up the neck muscles.
2. Swing your arms horizontally, initial position arms in front of the chest, elbows bent, two swings in front of you with with bent arms, two swings to the side with crayfish bent at the elbows, 5 times in each direction.
3. Swing your arms vertically, starting position: one hand up, the other down, two swings with one hand, then two swings with the other, 5 times.
4. Tilt the body left and right, while simultaneously raising the arm opposite the tilt.
5. Tilt the body back and forth, bend forward three times, and bend back; you shouldn’t bend too much back.
6. Squats without weight, do 10 squats.
7. Rotate the body left-right, legs stand motionless on the floor, on your back, hold the stick behind your head with crayfish, rotate the body around the axis left-right (flexibility and waist are a bonus)
8. Foot Rotations: Standing on one leg, rotate the foot of the other leg, then switch legs.
9. Rotations with your hands, connect your hands into a lock and quickly, quickly rotate them clockwise and counterclockwise.

Weight loss program for a girl in the gym.

Monday Leg exercises. A slight burning sensation in the muscles after or during exercise is normal, pain due to the release of lactic acid after the first workouts is also normal.

1. Squats with a 5x15 barbell, five sets of fifteen times, start with a 20 kg bar, then in all exercises the weight is selected so as to do 15 times
2. Leg extensions on a machine that replaces squats 3x15
3. Leg extensions on the quadriceps (hip extensor) machine 3x15
4. Leg bending at the knees on the hamstring biceps machine 3x15
5. Calf raises with weights in a gag machine, or while sitting with a special simulator

Wednesday Exercises for the chest and arms, for many girls, especially overweight ones, the places where the triceps should be hang, hence there are many exercises for these parts of the arms, and when losing weight, the first thing to lose weight is the chest, so that it is toned and beautiful, you need to do the bench press + wiring Abdominal exercises should be done at every workout. The stomach is one of the most common problems from girls.

1. Bench press 5x15
2. Lying dumbbell fly 3x15
3. Push-ups on parallel bars, if you have enough strength for at least 5 reps, that’s good, the exercise is quite difficult, since the weight is large, if you can’t do it, put this exercise aside and start doing it only after 3-4 months of training
4. Arm extensions on a cable machine from a standing position for triceps 3x15
5. French bench press for triceps 3x15
6. Barbell curl for biceps 3x15
7. Crunches on abdominal Press on an incline bench, right elbow to left knee, left elbow to right 3x30 on the upper and lateral abdominal muscles
8. Leg raises wall bars 3x30 per bottom part belly

Friday Exercises for the back muscles.

1. Sumo deadlift 5x15
2. Bent-over barbell row 3x15
3. Cable chest row 3x15 for the latissimus dorsi muscles
4. Bend to the sides with a dumbbell in hand 3x30 (remove the “sides” so that they don’t come out of low-waisted jeans)
5. Pull-ups on the bar (through experimental experiments it was found that most girls cannot do pull-ups on the bar even once; this exercise should be included in the training program 3-4 months after the start of training)
6. Abdominal crunches on an incline bench, right elbow to left knee, left elbow to right 3x30 on the upper and side abdominal muscles
7. Leg raises on the Swedish wall 3x30 for the lower abdomen

All workouts should end with stretching the muscles worked that day.

So, by doing this set of exercises, girls are guaranteed to lose weight by following a diet and abstaining from fatty and sweet foods; all you need is a little willpower and desire to change for the better. Having lost weight, you will feel unusual lightness in your body and freedom. Good luck to you, dear girls.

How to lose weight in the gym » basic rules

How to lose weight in the gym. Expert advice

Probably, there are not as many legends about any diet as there are about the method of losing weight through exercise and strength training. Many people are already afraid to go to the gym. The reason for this is not only the tales of “experienced athletes”, but also numerous photographs of girls with pumped up muscles - a kind of terminators with makeup... However, many men claim that this technique allows you to become slim much faster. But still, how to lose weight in the gym. without pumping up some terrible muscles?

It turns out that all these fears and concerns are nothing more than speculation. Female hormonal background does not allow you to build up muscles, like a bodybuilder with a standard three visits to the gym. All these ladies, reminiscent of the famous Arnie, play sports professionally and spend at least five hours, or even more, in the gym every day. To build muscle, a woman needs to exercise 40% more than a man.

But what about the stories of their friends that during a month of training they not only did not “lose” those extra pounds, but also gained so much that they could not even fit into jeans. It’s impossible not to believe it, but it’s quite possible to suspect something is wrong. Going to the gym, like other weight loss methods, has its own rules, non-compliance with which leads to corresponding results.

Rule one is golden. Each person requires their own individual program training. To compile it, a highly qualified trainer is required. Therefore, if you really want to lose weight and not gain muscle mass, then you shouldn’t skimp on a coach.

Rule two is strict. No food two hours before and two hours after training! Our body is a complex, self-governing system that is very difficult to outwit. All fat deposits on our body are an emergency reserve, which begins to be used up only if there is nowhere else to get energy from. So it turns out that at the beginning of the workout, glucose from everything we eat is used, and only after that is the fat stored in reserve.

If you don't follow this rule, expect to not only lose weight, but also gain it. Why? Because average workout will allow you to burn everything you eat and build muscle. At the same time, fat reserves in the problem area will remain untouched. So consider that the muscles began to weigh more, but the fat did not decrease.

For exactly the same reason, you should practice for at least minutes. The first thirty of them will be aimed at consuming the food taken during the day, and the remaining ones will be aimed at burning fat, increasing muscle tone and strengthening them.

Rule three is reasonable. Once Faina Ranevskaya was asked how she managed to remain so slim and beautiful, to which she replied with a contemptuous snort: “We need to eat less!” It is this golden phrase that contains the whole meaning of the most reliable way to stay slim and attractive. If you work out in the gym, this absolutely does not mean that you can diligently indulge in buns and sweets. Nutrition should also be designed for weight loss.

Do not forget that the fight against excess weight is a fight with your body for the right to independently decide whether to be fat or not. By following all these rules, you will show your physiological characteristics who is the boss in the body. And only with constant measures will the body understand that this is not just an attempt to scare it, but new image a life in which there is no place for excess fat “backpacks”.