Proven approach, which at home with the help of fitness and proper nutrition really helps to lose excess weight and tighten your body to a beautiful relief without strict diets and grueling workouts, and therefore for the correct and effective average time – three months.
The complex at first glance is rather interesting for girls and women to achieve forms almost like a perfect fitness bikini.
But for men it is no less effective and, precisely to this end, some exercises are specially demonstrated by photos of athletic men. A large muscle mass, as the “meat” of professional bodybuilders, this fitness, of course, will not help to pump. But is that the goal?
The overall goal of the complex for everyone:
To lose excess weight in three months through PP and with the help of fitness to achieve a beautiful, slender and relief body.
Fitness
Complicated point:
Workouts need to be done almost every day, five to six times a week.
Easy point:
Workouts take about 15 to 20 minutes in time.
Can you do fitness every day?
Every workout and better in the morning is:
warm-up 2 to 3 minutes;
fitness for 10 to 15 minutes;
a 1 to 2 minute warm-up.
The following exercises are suitable for the warm-up:
light running on the spot;
joint exercises.
Training .
- Arms and abs
Arms and abs set the appearance of the whole body, so simple exercises at home mostly with your own body weight are an effective option to get yourself in good shape.
The first part is five exercises with breaks of about 15 seconds in between.
Push-ups: 10-20 times
Press curls: 30-50 times
Reverse push-ups: 10-20 times
“Bicycle” abs: 30-50 times
Plank: 0.5-1 minute
Next, a minute of rest and a couple more exercises for biceps, delts and trapezoids.
Dumbbell raises on biceps: 10 times
Powerlifts: 10 times per arm
After the next minute of rest, start the next series of exercises on the lower body.
- Legs and buttocks
Squats: 10-15 times
Glute bridge: 10-15 times
Warm up
To complete the workout must be a small warm-up of your choice:
light stretching of the body;
or a minute of exercises for a beautiful posture;
or a couple of minutes of limbo.
Aerobics: girls in swimsuits and thongs
Vigorous music for fitness and aerobics
As you know, the fitness alone to achieve full results is almost impossible.
Hence the need for PP.
Proper nutrition
A healthy diet is the second element of the approach on the way to a beautiful trim body.
It is important to:
Without fanaticism;
Simple and healthy nutrition without exceeding the average daily calorie intake.
Breakfast
Examples:
oatmeal and scrambled eggs;
A proper sandwich, as an option, rye bread with a leaf of green salad, a piece of boiled chicken fillet and half a cucumber;
baked fish.
Lunch and dinner
There are plenty of options to suit all tastes and abilities.
The main thing is that it should be a delicious and nutritious meal, but with the control of portion size, so as not to negate the results of training and not to gain excess weight.
Result
After the cherished three months after getting your body in shape, the following is important:
Do not relax and to maintain the tone, you can choose for yourself some other type of workout – other fitness exercises or a different sequence and with a more comfortable intensity and frequency.
Good luck with your workouts and have a beautiful body!