The system “Thin waist in 7 days”
There is nothing until spring, and there you look and summer will not belong in coming. It’s time to pull yourself together and prepare your body for the summer beach season. Many go to extremes, sit on strict diets and thereby do not help themselves, but rather harm. If you want to get rid of excess fat in the waist, diets will not help. And an integrated approach to the problem and the right system of training and nutrition will help. To have a slim waist by the summer, you should follow three rules: drink and eat correctly, exercise regularly and massage in problem areas.
Stage 1 – proper nutrition
Flabby skin on the abdomen and excess weight that appears during the winter are the result of malnutrition. Go straight to the right nutrition system tomorrow to help you solve your problems. For starters, give up harmful foods and high-calorie foods. Winter is ending, it is time for light food – fruits and vegetables. Forget about your favorite fast food buns, carbonated drinks, fatty and smoked foods, salty and sweet foods, and alcohol. Introduce into your diet foods that are made up of water to the maximum, as well as oily fish, dietary meat, and legumes.
Eat 5-6 times in small portions. Try to go to bed with a feeling of lightness in your stomach. As for water, the rate of recovery of the skin of the abdomen directly depends on its quantity. If the water balance is normal, then the skin will be firm and elastic. Start your day with 2 glasses of water before breakfast, also go to lunch and before dinner. You can start your meal 20 minutes after you drink water. Water will fill the stomach and you will eat less food.
Be sure to include the following products in your diet (help improve the digestive tract): iceberg salad, radishes, fresh cucumbers, zucchini, tomatoes, chicory, bell peppers, eggplant, cauliflower, spinach, pumpkin, broccoli.
Sample menu for the week.
Breakfast:
- oat or buckwheat porridge
- 2 egg omelet,
- cottage cheese with berries
Snack:
- Apple
- cucumbers
- tomatoes
- fruit salad
- natural yogurt
- berries
Dinner and supper:
- oven-baked piece of red fish garnished with vegetable salad or spinach
- zucchini puree soup, cauliflower soup or vegetable soup
- different vegetable salads
- baked or boiled chicken breast
- turkey meatballs in tomato sauce with a side dish of baked vegetables.
Stage 2 – exercises for a slim belly.
Exercise Plank: i.e. – lying on the floor. From it rises to outstretched arms. The whole body should become a single straight line. Tighten all your muscles. Measure in a static position for several minutes. Start with a short time and bring standing in planks to 5-10 minutes.
Burpee exercise: i.e. – standing, legs spread wide. You need to fall into a deep squat position, go to the bar, push out and jump up. The exercise is performed for several repetitions without stopping. Start with 5-10 times, then bring the burpee to 15-20 times in one go.
Exercise Press Twisting: and. p. – lying on your back, legs bent. Raise your hands and begin to raise the body, first forward (pull your hands between your legs), then lie down, twist to the left, lie down, twist to the right.
Exercise Crossroads: i.e. – lying on your back. Lift your legs and arms above the floor. Stretch your right elbow to your left knee and vice versa. It is ideal to do 30-40 repetitions in each direction.
Stage 3 – massage of problem areas.
Manual massage at home will help get rid of body fat and restore skin tone. Massage is best done on an empty stomach – 1 hour before a meal or 2 hours after.
The most effective is a plucked type of massage. To begin, take a warm shower, wipe dry with a towel, warming up the abdomen. You can perform massage both standing and lying. Grab the skin so that the fat layer is between the thumb and forefinger. Pinch the fat lightly and massage clockwise, gradually increasing pressure and increasing the grip depth. The duration of the massage is at least 15 minutes.
