Girls with bodies have long won the right to engage in modeling. Among plus-size models there are many top-level stars with huge armies of fans and multimillion-dollar earnings. However, the stereotype that the catwalk is created exclusively for tall and thin girls is still strong. Because of this, many people perceive non-format models as cheerful fatties with the motto “the more excess weight, the better.”
In fact, classic plus-size models take care of their bodies no less than their slender, if not anorexic, colleagues. Perhaps not everyone knows that those with curvy figures also seriously engage in fitness, albeit according to a special program. Making a large body look attractive and seductive is an extremely difficult task, but unconventional top models have brilliantly mastered this skill. So what is the secret to training plus-size models?
How did singer Adele manage to lose 40 kg? She did it for her son
Elastin: the source of skin elasticity
Tissue laxity is partly due to loss of elasticity. The reason is the destruction of elastin present in the dermis. Elastin is one of the few components of the skin that does not naturally renew itself in adulthood. At the moment of birth, our body has a certain supply of elastin. Over the years, its amount gradually decreases, in particular under the influence of UV rays, which irreversibly destroy elastin fibers. It is elastin that allows the skin to adapt to the natural movements made by the body every day, preventing its stretching and deformation. To restore firmness to the body, it is necessary to restore skin elasticity.
Why doesn't the model lose weight during intense training?
Ashley Graham advises subscribers to alternate between different types of physical activity, exercise with a friend, focus on regular exercise, and be sure to go to the gym in bright and sexy clothes. The model is sure that training should bring joy. In addition, even plus-size models value a clearly defined waist.
The girl was often criticized for her excessive love of fitness. Like, why mock yourself if you don’t want to lose weight. Ashley's answer looks convincing:
I train to stay healthy and energetic, to cope better with jet lag, to be cheerful and easy-going. I want to show other fat girls that we can play sports and take care of ourselves just as well as skinny girls. I like my body, I'm not ashamed of it.
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Graham is often asked how she manages to not lose weight despite such intense exercise. The answer is simple. The girl does not follow a diet, eats a lot of unhealthy and fatty foods, although she adheres to some nutritional rules. For example, in the morning he drinks a glass of warm water with lemon and a green smoothie with cayenne pepper, and in the evening he tries not to eat meat. However, Ashley loves pizza, chocolate spread, pasta, and mashed potatoes with butter, so she easily replenishes the calories she burns in the gym. That's why Ashley isn't losing weight. And also because he does exercises in the wrong pulse zones that promote fat burning.
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Exercises to restore tone
Little effort – noticeable effect! Skip the elevator and opt for the stairs. In this case, the foot should be completely on the step, and the back leg should be straightened so that the knee ligaments work. Daily rhythmic walking (10,000 steps) is beneficial for the normal functioning of the body and heart muscle. To pump up and tone the muscles of the thighs, buttocks and abdominals, there is nothing better than lunges and squats: place your feet shoulder-width apart and bend them so that they are parallel to the floor, then return to the starting position. A simple exercise will also help you strengthen your arm muscles: bend your forearms while holding dumbbells in your hands.
Safe weight loss
Most studies say that people who lose weight slowly are more likely to keep the weight off in the long term. According to scientists, losing 0.5-1 kg per week is a healthy and safe indicator.
If exercises have resumed after a long break, and the excess weight is significant, weight loss may occur faster, but it is worth considering that the so-called “water weight” or swelling is lost first. As soon as the body uses up its water and glycogen reserves, the rate of weight loss will stabilize and the indicators will decrease.
Strengthening active ingredients
To restore elastic body skin, it is necessary to restore its softness and elasticity of the skin, as well as strengthen particularly vulnerable areas, and this can be done at home. For this you will need a suitable cream. Lox-Lastine® component - purified dill extract - promotes elastin production. By stimulating a key enzyme responsible for elasticity, it recreates active elastin in the skin to restructure elastic fibers and tone skin tissue. For global skin strengthening, use the 3 in 1 INTELLIGENCE FERMETE Complex Firming Body Balm. The silicon it contains restructures tissues and stimulates the production of collagen and elastic fibers.
The best ways to get a ripped body
Eat often
Tip #1 for any nutritionist. Eat every 2-3 hours to lose weight. But, make sure you eat foods that will help you lose weight and keep your metabolism active. Eating healthy foods will improve the quality of your digestive system and your overall well-being. This will help your body use calories as energy, which will help you lose weight.
But there is a percentage of people who are better off eating all 3 times a day, without dividing already small meals into even smaller ones, thereby driving themselves into a feeling of constant hunger.
Drink water
Many times when we feel hungry, we are simply thirsty. By drinking plenty of water, you curb hunger. Therefore, drink at least 3 liters of water every day. If you are exercising, the amount of water should be more. Water also helps remove toxins from the body. It also improves digestion, cleanses the colon, and helps cells function properly. Drink water 20-30 minutes before meals - this will prevent overeating.
Add a protein component to every meal
Proteins are best for building muscle mass and strengthening muscles. So, to get a ripped, toned and lean body, you must include lean proteins in every meal. You can eat eggs, nuts, seeds, fish, chicken breast, mushrooms, lentils, sprouts, peas, beans.
Eat fruits and vegetables
Most metabolic disorders occur due to insufficient amounts of vitamins and minerals in the body. Vitamins and minerals are essential for various biological reactions in our body. Fruits and vegetables are a good source of vitamins, minerals, dietary fiber and carbohydrates. Don't deprive your body of carbohydrates completely as they are important building blocks of our body. Dietary fiber binds to fat molecules and prevents their absorption. Fats bound to dietary fiber are directly excreted from the body with indigestible fiber. Ideally, you should have 3-4 servings of fruits and vegetables per day.
Consume Healthy Fats
Not all fats are bad. Healthy fats help reduce inflammation and keep cells healthy. You can consume avocado, flax seeds, olive oil, flaxseed oil, hemp seed oil, pumpkin seeds, fish oil, rice bran oil, coconut oil, peanut oil, sunflower seeds, almonds, macadamia nuts, walnuts, pecans, hazelnuts and pine nuts. It's best to eat nuts in the morning so you can burn calories from them throughout the day.
Avoid junk/processed foods
It sounds boring, but the key to weight loss is to avoid all junk foods. Fast food and processed foods are not nutritious at all and contain salts and unhealthy fats. They raise bad cholesterol, increase weight and the risk of heart disease and cancer, and accelerate aging. Thus, avoid French fries, fried chicken, carbonated drinks, packaged fruit juices, flavored cereals and processed foods.
Eat 5-6 times a day
Depending on how long you are awake, you should eat 5-6 times a day. If your waking time is 15 hours, then you should eat 5 times a day (divide 15 by 3). Always have breakfast. Lunch and dinner should be light. You can snack on fresh fruit juices, carrots, celery, yogurt, nuts and fruits.
Cook it yourself
The best way to avoid junk food and consuming extra calories and trans fats is to prepare your meals at home. Stock up on vegetables, fruits, lean protein and healthy fats over the weekend. Also, buy ziplock bags and containers in different shapes and sizes. You can chop vegetables on the weekend and store them fresh in ziplock bags all week. Pack your office lunch in a container. Some good options for lunch are shrimp, chicken sandwich and lettuce sandwiches.
Reduce your serving size
The amount of food you should consume should be equal to the size of your palm. Eating large amounts of even healthy foods can also lead to weight gain. Even if you eat healthy but don't control your portion sizes, you'll be less likely to lose weight.
Examine the contents of your plate
Every time you eat, look at your plate. Half your plate should contain vegetables, one-fourth should contain lean protein, and the rest should contain complex carbohydrates and healthy fats. This balance should be maintained to provide the body with the required amount of fiber, carbohydrates, proteins and fats, as well as to lose weight and get rid of the loose and decrepit body.
Customize your eating experience
When we are hungry, we often tend to eat everything and quickly. But it's not right. When we chew food hastily, air enters the stomach along with it, which causes bloating. Plus, when we eat quickly, we tend to eat more. So, enjoy your food and eat slowly. You won't overexert yourself, plus you'll maintain an active metabolism.
Have cheat meals
If you strictly follow the points mentioned above, you can definitely enjoy one cheat meal per week. Treat yourself to all kinds of delicious foods, but don't overdo it. If you exercise regularly, you can consume 500 calories more than your average day. If your lifestyle is sedentary, then you can add no more than 250 calories.
Then, a training plan and a set of exercises. Your body must use up the energy you consume in the form of food. If you don't expend energy, it will be stored as fat. And the more fat you have in your body, the more you will have to work later to burn it and create relief. Here's what you should do:
Run up and down the stairs
Stairs are an amazing workout for people who want to lose weight. Run up and down the stairs for 30 minutes every morning. Do this before breakfast. Such a run will work as a warm-up, which will help prepare the muscles for more serious loads in a month. In addition, it burns a few extra calories, helps give your muscles definition and improves breathing.
Jump rope
Once you've trained your legs, it's time to start your actual weight loss workout. Find a jump rope and start jumping. Start with 20 minutes and gradually increase the time to 40 minutes. Jumping rope attacks brown fat in the stomach, which is considered the hardest fat to lose. Jumping rope also strengthens your leg muscles and reduces your waistline.
Take a walk
Once you're done jumping rope, it's time to catch your breath. The best way to move and relax at the same time is to walk. This essential workout keeps your legs, arms and entire body moving. At the same time, it also makes breathing easier.
Power training
After a 15-minute walk, it's time to do some weightlifting. Strength training is an integral part of your training plan. Yes! Do you understand me. You need to train with extra weights to lose weight and get toned muscles and firm skin. When you lift weights, your muscles fatigue. Only when they are tired do they lose excess fat while resting. This also highlights the need for proper rest after exercise.
Push ups
It's time for push-ups after strength training. Push-ups are an important step in your weight loss workout plan. They specifically target reducing belly fat and strengthening your core muscles. Start with 5 push-ups, then work your way up to 10, and if you can, stretch it to 50. But do it gradually, as you won't be able to do 50 push-ups on the first day.
Cardio
Cardio is another amazing form of exercise. It helps in weight loss and also focuses on increasing muscle strength. It is also a wonderful therapy for improving breathing. Only you must carefully follow the execution technique, since incorrect technique can cause injury and pain. The best way to learn to run is to watch a video about it and follow the instructions.
Crunches
Crunches are amazing abdominal exercises that you should complete your weight loss workout with every day. They give amazing results in reducing belly fat.
There are four different types of crunches: reverse crunches, side crunches, prone crunches, and cable crunches. Start your workout with reverse crunches. Gradually transition into side crunches, which require you to lift one shoulder while keeping the other parallel to the floor. Lying crunches focus on contracting the abdominal muscles, while cable crunches are performed using a special machine.
Plank
The front plank is one of the best exercises for burning belly fat. It helps to strengthen the muscles of the core, neck, chest and shoulders and get a beautiful and perfect tummy. Start with 10 seconds and then gradually increase to 30-35 seconds. Once you've mastered the front plank, you can try the side plank.
Squats
You can pump up your buttocks and thighs by doing full squats. Make sure to do everything correctly as incorrect technique will damage your knees.
Stretching
Finish the exercises with stretching. It relaxes muscles and prevents injury. Stretch your neck, arms, shoulders, legs. You can also try yoga and meditation to relax.
Simple workouts and healthy eating don't work if you don't follow a healthy lifestyle.
Avoid stress
Stress is one of the main reasons why women gain weight, especially in the abdominal area. Stress releases a hormone called cortisol, which inhibits insulin production. Your blood glucose levels begin to drop and you begin to feel food cravings. During this time, you will choose sweet and filling foods instead of healthy foods. So, relax regularly to prevent such “emotional” eating, which will lead to weight gain. Take “me time” every day and do something you really enjoy—get a massage, take a bubble bath, talk to your girlfriends, or listen to music.
Keep moving anyway
To lose weight, you need to expend the calories you consume. If you don't find time to exercise, keep moving anyway to burn calories as energy. Walk to and from your work. Take the stairs instead of the elevator to go up and down. Take breaks between work and move around.
Participate in outdoor activities
Many of us don't have time to workout at home or in the gym. Thus, the best way to utilize calories as energy is to take part in outdoor games like badminton, baseball, cricket and football. You can also take part in marathons or join a dance class. Do this 5 days a week to lose weight and feel energized and active. The benefit is that you will be able to communicate and meet people who will positively influence and inspire you to achieve your goals.
Avoid alcohol and quit smoking
Alcohol is broken down into sugar in the body. This sugar turns into fat. Hence, it is better that you consume alcohol in limited quantities. Smoking causes a build-up of toxins, which prevents fat mobilization and causes cancer, constipation and skin problems.
Take a walk after lunch and/or dinner
After lunch and/or dinner, go for a walk. You can do this with friends, spouses, coworkers, alone, or with your dog. Taking a walk after lunch or dinner will not only help you burn calories, but also relax your mind.
Get enough sleep
Sleep at least 7 hours every day. Sleep helps rejuvenate your mind and repair the cells in your body. If you don't get a good night's sleep, your brain will be tired and unable to function properly. When this happens, you will be more inclined to eat unhealthy foods.
However, too much sleep can slow down your metabolism. It is best that you sleep for 2-3 hours after lunch. Let go of your worries by reading a book or listening to music. Get up early so you have time to exercise and prepare a good, healthy breakfast.
Find support
We often tend not to discuss our problems or open up to other people. This not only causes you to gain weight due to stress, but also puts your health at risk. Talk to your best friend or someone you consider close. You can also seek professional help if something is bothering you too much and interfering with your daily life.
Take breaks
Live life to the fullest! Go on a trip, learn a few new languages, watch a movie, etc. to “break” the monotony. A change of place and activity will lead to the appearance of “good” hormones that fill us with a feeling of satisfaction.
Follow these points unconditionally. Not only will they help you lose weight, but they will also reduce your risk of heart disease, metabolic syndrome, diabetes, PCOD and many other life-threatening diseases. But remember that depending on your body type and fitness level, it may take some time to see results. The more determined you are to achieve your goal, the faster you will lose weight. So, ladies, start a healthy lifestyle today and say goodbye to unnecessary sentiment in just a few days.
Now let's talk about additional exercises that will help you get your figure in order, and also make your man finally like your reflection in the mirror!
Additional rituals
Massage has no less powerful effect than cream. Massaging movements improve blood circulation. In this case, it is necessary to move from the lower part of the body to the upper part to stimulate natural drainage. To tighten the skin on certain areas of the body, choose the appropriate set of movements.
1. HIPS: massage the skin with clenched fists from bottom to top.
2. ABDOMEN: Make circular movements from the hips to the solar plexus.
3. HANDS: perform pinching movements in an upward direction.
4. BUST: Finally, move from the chest to the chin with smoothing movements.
