In pursuit of a beautiful figure, people often make the mistake of working on one thing: they either go on a diet, or add physical activity to the diet, but forget about skin care. But in preparing the body for summer there should be an integrated approach.
“I Buy” together with the fitness trainer of the “Lose Me by Summer” project, coach Anna Tretyakova, have prepared some easy tips that are guaranteed to help you improve your figure in just one month.
How to get in shape quickly
We will:
- Burn fat with aerobic exercise;
- Tone your muscles through strength training.
This article is largely devoted to fat burning, so we focus on it.
We read about pumping up muscles in a separate article.
Our strength training should add variety to the training process and speed up the achievement of results.
In the strength part of the training we perform only basic exercises:
- Squats;
- Pull-ups;
- Push-ups (can be done on parallel bars, if you have them).
Girls can only perform squats if they cannot do push-ups or pull-ups.
In the aerobic part we concentrate on two exercises:
- Jumping rope;
- Run at an easy pace.
The best option is to combine all 5 exercises in one program. But men and women who have never prepared for the summer season in such a short time must understand that the body is not adapted to physical activity.
This means that if we give too much stress, the body will respond by releasing large amounts of the stress hormone, cortisol. Regardless of discipline or willpower, high levels of cortisol cause you to quit a stressful activity.
Before reading further, study the materials on which your programs are built:
- The principle of load progression . We talk about why it is important to increase the load in training. And why it needs to be done smoothly;
- The principle of supercompensation . We show you when you can train so as not to become exhausted.
More protein
Every time you eat, your body is going to burn calories through the process of digestion. Digestion of protein consumes the largest number of calories, approximately 20-30%, while carbohydrates consume approximately 10% and fats a meager 2-3%. This means that if you eat 100 calories of any of these foods, you will actually only get a total of about 75 calories from protein, 90 calories from carbohydrates and 97 calories from fat. When reducing calorie intake is the main goal, it is wise to try to get more calories from protein. Obviously, you don't need to take it to the extreme and eat only protein, as that is neither smart nor healthy, but it would be good to increase the percentage of protein in your daily diet a little more than it currently is.
Training programs for losing weight by summer
As part of this program, we will use only 2 exercises - jumping rope and squats. We work with a jump rope every day, we perform squats in the “2 days of training, 1 day of rest” mode.
We get 30 workouts with a jump rope and 20 days of squats.
Men can add pull-ups and push-ups here, which are performed every other day.
It's a bit of work, but don't worry. What we will do fully answers the question “How to prepare for summer in a month?”
20% of actions give 80% of results. 80% of actions – 20% of results.
I suggest throwing out 80% of unnecessary actions and focusing on the 20 that produce results.
Weight loss program with jump rope
| Workout No. | Approaches | Duration of approach in minutes | Total duration of jumps in minutes | Rest in seconds after approach |
| 1 | 5 | 1 | 5 | 90 |
| 2 | 5 | 1,5 | 7,5 | 90 |
| 3 | 5 | 2 | 10 | 90 |
| 4 | 7 | 2 | 14 | 90 |
| 5 | 7 | 2,5 | 17,5 | 90 |
| 6 | 7 | 3 | 21 | 90 |
| 7 | 8 | 3 | 24 | 90 |
| 8 | 8 | 3,5 | 28 | 90 |
| 9 | 8 | 4 | 32 | 90 |
| 10 | 9 | 4 | 36 | 90 |
| 11 | 10 | 4 | 40 | 90 |
| 12 | 10 | 4 | 40 | 75 |
| 13 | 10 | 4 | 40 | 60 |
| 14 | 10 | 4,5 | 45 | 60 |
| 15 | 10 | 4,5 | 45 | 60 |
| 16 | 10 | 5 | 50 | 60 |
| 17 | 10 | 5 | 50 | 60 |
| 18 | 11 | 5 | 55 | 60 |
| 19 | 11 | 5 | 55 | 60 |
| 20 | 12 | 5 | 60 | 60 |
| 21 | 12 | 5 | 60 | 60 |
| 22 | 12 | 5 | 60 | 45 |
| 23 | 12 | 5 | 60 | 45 |
| 24 | 12 | 5 | 60 | 45 |
| 25 | 13 | 5 | 65 | 45 |
| 26 | 13 | 5 | 65 | 45 |
| 27 | 14 | 5 | 70 | 45 |
| 28 | 15 | 5 | 75 | 45 |
| 29 | 15 | 5 | 75 | 45 |
| 30 | 16 | 5 | 80 | 45 |
Squat training program
| Workout No. | Approaches | Repetitions | Rest in seconds after approach |
| 1 | 3 | 10 | 120 |
| 2 | 4 | 10 | 120 |
| 3 | 5 | 10 | 120 |
| 4 | 6 | 10 | 90 |
| 5 | 7 | 10 | 90 |
| 6 | 7 | 12 | 90 |
| 7 | 7 | 15 | 90 |
| 8 | 7 | 18 | 90 |
| 9 | 7 | 20 | 90 |
| 10 | 7 | 22 | 90 |
| 11 | 7 | 24 | 90 |
| 12 | 7 | 25 | 90 |
| 13 | 7 | 28 | 90 |
| 14 | 7 | 30 | 90 |
| 15 | 7 | 33 | 90 |
| 16 | 7 | 36 | 90 |
| 17 | 7 | 38 | 90 |
| 18 | 7 | 40 | 90 |
| 19 | 7 | 42 | 90 |
| 20 | 7 | 45 | 90 |
Don't look too closely at the latest numbers, which now seem gigantic. We will approach them smoothly so that the body has time to adapt.
This system differs from others in that it gives maximum results within 3-4 weeks of action. The first 2 weeks also give excellent results, but in essence they are only preparation of physics and psyche for the volume of work that will be received in 3-4 weeks.
If you start jumping rope for an hour from day one, your body will react as follows:
- Cortisol levels will skyrocket . As a result, training will unconsciously begin to be perceived as hard labor;
- High cortisol – high appetite . You will want to compensate for stress with tasty, high-calorie food;
- There will be no weight loss . The hormonal system, freaked out by what is happening, will direct all its forces to maintain balance. The calories burned will be replenished through appetite.
You need to adapt to any system. Otherwise, the body will force you to give up halfway.
Ideally, you need to “swing” even longer. But we simply don't have time for this.
Removing the sides
Many women face the problem of excess weight in the sides. There's no need for this in the summer!
You can contact a fitness trainer with this problem, or you can do it yourself, at home. There are effective exercises. They should be performed 1-2 times a day.
- Exercise "Mill". There are 15 inclinations for each leg.
- Side bends. Feet shoulder-width apart, the right hand behind the back stretches to the left, the left hand above the head stretches to the right, also 15 bends each.
- Feet shoulder-width apart, hands behind your head. The leg is bent at the knee. You need to reach your elbow with your knee. Right knee to right elbow, and vice versa - left knee to left elbow.
- Feet slightly wider than shoulder width. Right hand up, left hand down. We lean towards the left leg, but look at the right hand raised up. Then the left hand is up, the right hand is down. Tilt towards the right leg, look at the left hand. 15 tilts each.
Change the type of workout you do at home every day. For example, the first day is strength training (push-ups, squats, abs), the second day is stretching, the third day is planking. Remember to always warm up before exercise. Here is a good complex for a slim waist.
Workouts are fun
Much depends on what hormones you are training to release. For most, it’s cortisol, the stress hormone that made us cringe when we saw the tables above.
Only in a minority do hormones of pleasure override stress and allow them to feel the thrill of a challenge.
To enter the minority club, and not worry about how to prepare for summer in a month, use the following mechanisms:
- Listen to music only during training . Refrain from playing your favorite music outside of activities to answer the question “How to prepare for summer in a month?” Music is a source of pleasure hormones. During abstinence from it, a shortage will form, which will lead to the fact that you can only listen to your favorite songs during training. In this case, it will be difficult for the brain to distinguish what it gets pleasure from, so working on oneself will be fixed in the psyche as something pleasant;
- Encourage yourself . After training, as a reward for the work done, you can meet your loved one, friends, play a game, buy new clothes or eat some of your favorite food. But only after class. Before him - it’s impossible;
- Practice being present in the moment . Don't think about what you have to do in the future. If during the first five-minute workout you think that someday you will work there for 80 minutes, you won’t want to train the second time;
- Create conditions for yourself in which it is easier to train than not to train . For example, you can make a bet with a friend. For each missed workout you give him 1000 rubles. We have 60 training sessions under this scheme. I don’t want to lose 60,000, I’ll have to work. The best option is to record the workouts on video and send them to the controller.
Need a tan
You will look much better and sportier if you have a good, even tan. This is one of the secrets of the fitness and bodybuilding industry. All athletes, before entering competitions, try to give their bodies the most beautiful tan possible in order to look better. Your muscles will stand out more, while problem areas will become less noticeable. You can achieve this by visiting the solarium several times before the beach season, but if you are afraid of the harmful effects of radiation, then you can use various spireas and creams with a tanning effect.
About nutrition
No strict diet. Learn how to count calories and then read this paragraph.
The point is to consume less energy than you get from food. It's better not to become addicted to unhealthy foods, but it doesn't matter where the calories come from.
It is much more difficult to gain more calories with the help of healthy foods. And it’s easier to get enough. Therefore, they should form the basis. But if, 5 days after starting training, you want to try your favorite rolls, you don’t have to limit yourself to this. Unless you have to count their number so as not to exceed the required calorie content.
Everything is much simpler than it seems to us.
Still don't know how to prepare for summer in a month? Ask questions in the comments. We will help you solve any problem.
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Pamper yourself
You may feel the urge to eat something "forbidden" when you are on a diet. You could avoid this temptation quite easily for a week or two, but the longer it goes on, the harder and harder it is for most people to resist. This can cause contradictions within you (one part of you - the mind - will say no, but the soul will demand a holiday). This can lead you to breakdown and absorb a huge amount of the desired treat and usually thousands of calories at once. Instead of letting it happen, you just need to not let it happen. Allow yourself a tiny indulgence, a small chocolate bar or a small ice cream. Those 20-50 calories daily will not ruin your diet, but they can help you avoid overeating. It will be psychologically much easier for you to endure a longer period of time on a diet, sometimes giving yourself small indulgences.
Armpits
If you want your underarm skin to look lighter and hair growth to slow down, you can try this simple organic whitening cream.
Recipe:
- 2 tsp. turmeric powder;
- 1 teaspoon baking soda;
- 3 tsp. honey;
- juice of half a lemon.
Mix everything together to form a thick paste. Before use, clean the skin of your armpits. Apply the paste, leave it on for 20 minutes to dry, and then rinse off. After this, you should moisturize the skin.
Pressotherapy and wraps
To correct the figure, you can use a complex effect: pressotherapy and body wrap. The combination of two procedures saves the patient’s time and allows for better results.
Photo: unsplash.com/@jesseschoff
Pressotherapy is a lymphatic drainage massage using the Lympha-Tron device. Since lymphatic vessels run throughout the body, the procedure can be done in specific areas, or the whole body at once. It is perfectly complemented by a cold wrap, when cooling agents (gels and lotions) are applied to the body, which stimulates lymph flow, increases skin elasticity and removes excess fluid. As a result of this effect, cellulite also becomes less noticeable.
10 reasons to go to the mountains in summer
Don't chase the standards of models or fitness gurus. A toned silhouette, beautiful skin, muscle tone - also a lot. This is an indicator of your health and attentive attitude towards yourself.
