There is just over a month left before a beach outing or a special event, but you can’t look at your body in the mirror without tears? Where to hide plump legs, “breeches” on the hips, a bulging belly and flabby arms? Unfortunately, you can’t hide an unathletic physique and extra pounds with any clothes, so there is only one way out: it’s not too late to take up regular physical exercises that will help you get in shape and give you confidence in your own irresistibility.
30 days is a very short period of time, so only a systematic approach can give results
This does not mean at all that every day from morning to evening you will have to stand in the plank, do push-ups, jump rope and generally register in the gym. Rest periods are required - the muscles need to recover, and the running fat burning mechanism will work between workouts. Such intensive reduction of the body to more or less desired shape requires 3-4 sessions per week. In general, the number of classes and their duration are determined by initial physical training, goals, availability of free time and, of course, the level of motivation.
Athletic girl with perfect figure
Basic principles of the 30 days program
Before you begin, pay attention to the following points:
- Evaluate your body . If you are happy with your shoulders and arms, but would like to tighten your buttocks and make your legs slimmer, or vice versa, shift the emphasis of your classes. Determine for yourself the most problematic areas and start working on them: many general exercises are designed in such a way that, in addition to the necessary ones, related muscle groups are also included in the work.
- Determine your time and financial capabilities . Gyms are good with experienced instructors - they will offer a suitable program and control the correct execution technique. Home workouts are classes at a convenient time and completely free.
- Actively use the Internet . Many authors offer ready-made complexes for every day, for a week, for a month with general or isolating exercises intended for specific muscle groups.
- Alas, without a diet, no amount of exercise will give the desired result. Adjust your diet so that your physical efforts are not wasted. And, of course, completely give up fast food.
- And if everything worked out in a month, your shape has become close to ideal, your mood and self-esteem have improved, don’t give up . This is necessary to maintain a new beautiful body in good shape, because for many women everything returns to normal, you just have to be lazy for a week.
And we move on to specific exercises and complexes that will allow you to get closer to model ideals in just a month.
Download Fitness Plan 30 Days - Workout at Home for android
Unfortunately or not, we still have to take care of our bodies, and not just to look attractive. Of course, having a pleasant appearance and catching the gaze of women or men is extremely pleasant, but still health should come first. That’s why, if you usually neglect it, don’t always eat right and haven’t paid much attention to your body lately, you need to take up fitness. But not everyone can afford a gym membership, and not everyone has the necessary exercise equipment. What to do? Well, first of all, download the 30 Day Fitness Plan - Workout at Home for Android. With this application you can do fitness without any additional devices or exercise equipment. Role-playing game, but in real life.
What is the essence of the 30 Day Fitness Plan - Workout at Home app? The application creates a monthly exercise and training plan individually for you, which you must follow if you want to get your body and physical shape a lot. Don't worry about reliability - the app was developed in collaboration with professional fitness trainers and also follows scientific recommendations to ensure the safety of your home workouts. The plan is designed in such a way as to introduce new exercises gradually, as well as increase the amount of loads as your body gradually develops. But what is especially striking is the presence of role-playing elements in a non-game application, in general. Each time you complete an exercise, you gain experience points and, over time, a new level. The characteristics that increase after gaining a level clearly demonstrate your progress and changes in the body, and automatic recording of progress allows you to see which way you have gone. In addition, you can set up all sorts of reminders that will tell you that it’s time to take care of your body and try a new exercise. Such things perfectly stimulate a person and allow you to stay in good shape better, and also remember to spend a little time taking care of your physical condition and beauty.
Why is it worth downloading the 30 Day Fitness Plan - Workout at Home for Android?
Because this is not just an application, but an excellent trainer for home workouts. With reminders, great exercises, a great plan, and role-playing elements that make fitness fun, this app is a great example of how to motivate people to take charge of their health. For this, downloading the 30 Day Fitness Plan - Workout at Home for Android is definitely worth it.
Plank
Many people underestimate the plank because of the static nature of this exercise. Purely psychologically, running on a treadmill, working out on exercise machines or bench presses with dumbbells is more pleasing to the eye: you can immediately see that a person is involved in sports. Standing in one position would seem to have minimal impact on the muscles, but this is not at all the case.
The plank is the universal exercise that makes the whole body work
At the same time, you need very little time to perform such an exercise: start with 30-40 seconds and gradually increase the time to 5 minutes. You can perform 2 approaches per day. And no special equipment: just your own body weight and a little free space!
Plank for 30 days
Pay attention to the correct execution of the classic plank :
- Focus on the elbows and toes, the body is stretched out. Hands shoulder-width apart, shoulders relaxed.
- The pelvis does not sag, the back does not bend in the lower back.
- Look straight ahead.
- Breathe evenly and deeply, do not hold your breath.
Having mastered the classic plank, you can safely move on to its variations - and the following video :
Weight loss plan:
Tools
Gymnastic mat, timer
What to do
Perform each exercise for 30 seconds. This workout includes lower body, upper body, and cardiovascular exercises. Perform the complex 3 times a week. On other days that are free from physical activity, do cardio exercises.
Some useful tips
1. Drink plenty of water, more than 2.5 liters per day
2. Eat in small portions , instead of a traditional portioned plate, try eating from salad bowls, which are an order of magnitude smaller
3. Choose fresh foods instead of packaged and canned ones.
4. Read food labels carefully to learn about the composition and nutritional value of the product.
5. Choose food with a small number of ingredients , preferably no more than five components
6. Avoid junk food and fast food, always.
Once you have mastered the beginner level, move on to the intermediate level and then to the advanced level. Once you successfully complete the advanced level, we encourage you to move on and learn other exercises to build your fitness habit.
First level
Complete 1 cycle of exercises. Rest 20 seconds after each exercise.
Average level
Complete 3 exercise cycles. Rest 15 minutes after each exercise.
Highest level
Complete 4 exercise cycles. Rest 10 seconds after each exercise.
Exercises for shoulders and arms
As a rule, such exercises also involve the muscles of the back, chest and abs:
- lifting arms with weights from the sides;
- military press;
- flexion-extension of arms to the chest with weights;
- lifting straight arms with weights to chest level, turning the hands and lowering the arms down.
Please note: some exercises with barbells and dumbbells and almost all pull-ups on the horizontal bar contribute to the growth of muscle volume in the shoulders. For “apple” or “pear” shapes this may be a good idea, but for “rectangle” and “inverted triangle” shapes you should avoid them: such exercises will make your shoulders even wider and disrupt the proportions of your figure.
An effective arm exercise option
Exercises for a flat stomach, slender thighs and firm buttocks
Let's just list simple but effective exercises:
- lunges and swings of legs - forward, backward, to the sides;
- various twists - straight, reverse, diagonal;
- gluteal bridge.
All these exercises can be performed not only in gyms, but also at home. In your everyday life, do not neglect various types of activity: morning or evening jogging, roller skating and skating, cycling, visiting the pool or tennis court - working on yourself can be very enjoyable! If possible, give up the car for this month and walk more, use the stairs instead of the elevator - in everyday life, any person has a lot of opportunities to keep himself in shape.
Jillian Michaels Specialized Course
This complex by the famous author is designed just for a month, it’s called “Slim figure in 30 days.” The Jillian Michaels course will help you get rid of extra pounds in a short time, promotes the development and strengthening of muscles, and makes the body more prominent.
Author of the “Slim Figure in 30 Days” course Jillian Michaels
In the next video you will get acquainted with the author's complex Jillian Michaels, level 1. There are three such levels in total and you need to go through them sequentially, moving on to the next one only if you have mastered the previous one normally:
And finally: stop feeling sorry for yourself! Only regular physical activity, perseverance and determination will make your body healthy, young and strong. Give yourself confidence and beauty, let your life become even fuller and more interesting!
How to build muscle in 30 days (is this even possible?)
Hello, dear readers of 3kmu.ru magazine!
I’ll answer the question right away: yes, building muscle in 30 days is real! The only question is: what volumes can you pump? If you are, excuse the expression, a typical “shithole,” then you will not become Schwarzenegger either in 30 days or in 300. Why? It's very simple: muscles are not trees and will not grow on bones! I won’t bore you with physiology, birth size and other subtleties of the athletic craft: this is simply of no use to you for now. The first thing you need to understand is that in order for muscles to grow, you need critical muscle mass! critical muscle mass is the very foundation that is responsible for your physique. And now a little more about everything. So!
Yes, building muscle in 30 days is real! The only question is: what volumes can you pump?
The principle of building muscle mass will be shown here using the example of a common physique, the “skinny” type. If you consist of a bag of bones and a meter of skin, then you are not an athlete, but a “sparrow”. As mentioned above, the engine of muscle growth, as well as your bodily transformation, is critical mass. What does this mean? The ideal indicator of your body weight is calculated simply: height minus 100. For example, your height is 170 cm, subtract 100 and get 70 kg. This is your adequate weight. But, as statistics show, this happens extremely rarely. Usually the individual looks either like a bag of “g” or like Koschey the Immortal. But both want to look like Apollo and this is an absolutely normal desire. But we’ll talk about fat individuals in the next article: today we’ll focus on “pimples.”
Summer is coming and every “pimply” person, looking at himself in the mirror, begins to understand that not a single girl will fall for “such” a body. Which means it's time to get down to business! And then the Internet comes to the rescue, promising to pump up anyone in just 30 days! Is this real? I already said yes. But only if you follow the training and nutrition program. No, no, there is nothing overly complicated in the training and nutrition program! I’ll say more: you won’t have to spend a lot of time and money on buying equipment, a gym membership and jars with all kinds of additives. Everything is much simpler. First of all, if you smoke, quit! You can not? Then read no further: crunch your bones further and dream about beautiful girls. By the way: in this case, the Internet will also help you, there are also pictures there and in great abundance. Those of you who are ready to make such “hard” sacrifices as giving up smoking and alcohol will feel changes for the better within 30 days.
The Internet promises to pump up anyone in just 30 days.
Secondly, you need to eat a lot! Yes, yes: do not eat, do not eat, namely, eat: at least five times a day! There is no need to limit yourself in food, because a skinny Buchenwald graduate is not in danger of
excessive weight. Your diet should look something like this: 1) in the morning your diet should consist of two boiled eggs, bread and butter, chicken and tea; 2) second breakfast (two hours later) – a bun with tea (two possible); 3) lunch – hot (high-calorie borscht or soup with meat), second – porridge with fish and bread and compote; 4) afternoon snack – sweets (chocolate, baked goods, fruit); 5) dinner porridge with meat or fish, bread, tea. And it’s advisable to eat before bed: a couple of sandwiches with butter, sausage and cheese - that’s it! In general, your daily calorie intake should be at least 3000! If you think that such nutrition is expensive, then I assure you - it is not! Chicken is not expensive meat, just don’t get hung up on the brisket: in your case, you need to eat chicken “legs” and “arms”, not brisket. And make cue balls from the brisket.
Thirdly, a mandatory daytime nap, at least an hour and a half! Sleep is the catalyst that helps your bones grow fat and meat. Precisely fat and meat, since you are far from muscles. And now - the most important thing. Before you start training to build muscles, you need to follow the above diet for at least a month! And only in a month, when at least something has grown on your knuckles, you will be able to start training. By the way, here are the workouts. At first, you should only be interested in basic exercises , since it is the base that gives an increase in muscle mass. Forget about exercise equipment if you don’t want to lose everything you worked hard to eat in a month! You don’t need to buy all sorts of anabolic steroids, special nutrition and other crap: you can buy all this later if you want. Now about exercises for muscle groups that will change your body for the better. So!
At first, you should only be interested in basic exercises, since it is the basic exercises that provide muscle mass gain.
To improve your appearance, you are interested in the following muscle groups: arms (biceps-triceps-delta), legs, abs, back and chest. Exercises for these muscle groups need the simplest: it is simplicity that promotes growth. 1) biceps - bending the arms at the elbows with weights. The weight is a regular 5 liter plastic bottle. 4 sets of 20 times – enough for a month; 2) triceps - push-ups from behind and bend and straighten your arms. Triceps pumping guaranteed! By the way, the arm becomes big precisely due to pumping up the triceps: the triceps is the triceps muscle; 3) squats . It would seem like the simplest exercise, but what a benefit! Do 5 approaches 15-20 times and success is guaranteed! Lower leg – raising on toes (5 sets of 20 times); 4) abs - well, here you understand: lifting the body from a lying position. At first, 3 sets of 10 times; 5) Back – pull-up. Is there a horizontal bar in the yard? Forward: 4-5 sets and stretch as far as you can; 6) chest – push-ups: 4 sets of 10 times (at least). That's all. But before you start training, I strongly advise you to measure your volume: arms, waist, legs. Write down your result. And you will get the next result in a month. Train according to the one-by-two system: the first day is training, and the next two are rest. Food is just as high in calories! You will definitely see changes for the better. And then it all depends on you. If you want, go to the hall. If not, continue training at home yourself. In any case, all your friends will see your positive results, and this is exactly what you were striving for, right? Good luck!
