The long-awaited spring has come, which means it’s time to get your body in shape and get rid of extra pounds. But the cleansing program must be correct, because you need to lose weight and at the same time not deprive your body of vitamins and minerals. In this article, you will find 5 ways to help you get in shape for the summer and recharge with new energy.
Proper nutrition is everything
It is not necessary to torture yourself with strict diets and bypass the refrigerator with pain in your heart to lose calories. It is enough to understand how much proteins, fats and carbohydrates as a percentage you consume per day. To reduce weight, nutritionists advise reducing the amount of fat and “light” carbohydrates (flour, sweet) in the daily diet, increasing the percentage of protein foods.
The distribution can be as follows: 30% proteins, 20% fats and 50% carbohydrates. Proper nutrition reflects the well-known saying: “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.” Carbohydrates are best left in the morning, and in the evening, consume more proteins that are quickly digested.
Do not forget that, losing pounds and reducing the number of calories, your body must receive the necessary amount of vitamins and minerals. Their lack will be compensated by the complex of vitamins, minerals, phytonutrients “Ultimate Max” (Ultimate Max).
And to help get rid of winter “deposits” of toxins and improve digestion, you can take our products: “Super Flora“, “Super-Flora” is a balanced combination of probiotics (bifidobacteria and lactobacilli) and inulin prebiotic to normalize the intestinal microflora.
Truth is in the water
The amount of liquid depends on your weight. So, for example, experts advise focusing on the following formula: 35 ml of water per day per kilogram of body weight. To make water even more beneficial for the body, it is better to add our mineral composition from natural coral Coral-Mine Silver (Coral-Mine Silver) to it. It enriches the water with useful minerals and normalizes the water-salt balance of the body.
Along with proper nutrition, it is important to drink at least 1.5 liters of drinking water per day.
Also, do not forget the basic rules: a glass of water half an hour before a meal will help you eat less, a glass 45 minutes after a meal will improve metabolism. But drinking during meals will dissolve the gastric juice and slow down digestion.
Simple exercises for the office or home
Strengthening the gym once a week will not give such a result as a small set of exercises for 15 minutes, which must be repeated every day.
Water sharpens the stone, and daily exercises hone the figure.
There are a number of effective exercises that can be done while sitting at the workplace or at home remotely. They will help stretch the muscles and tone them. Here are a few tricks:
Exercise #1 (burns calories)
Instructions for action: sit on a chair, straighten your legs and stretch your socks. Bend your elbows and lean back so that your shoulder blades touch the back of the chair. Bend your left knee to your chest and turn your right shoulder towards it. Quickly switch to the other side: lower your left leg, lift your right and turn your left shoulder towards it, simulating a run.
Exercise number 2 (works out the gluteal muscles)
Instructions for action: stand behind a chair, spread your legs hip-width apart, bend your knees slightly and lean on your back. Take your right leg out to the side as high as you can without moving your upper body. Hold for a second, then lower your leg. Repeat the exercise 20 times on each side. Do 30 reps.
You can find a complete list of useful and simple exercises here. And to make your workouts more effective, you can drink protein shakes with bright flavors of raspberry, vanilla, chocolate or orange with mango – the Daily Delicious Beauty Shake. Cocktails contribute to the rapid recovery of muscles after exercise and improve energy metabolism. Also restores the body after physical activity and our product Coenzyme Q10. It supports the normal functioning of the heart, increases efficiency and endurance.
Create healthy habits
The saying is true: “First we create our habits, and then our habits create us” (John Dryden).
The following habits will help you get the shape you want faster:
- put fruits and healthy snacks in a conspicuous place, take snacks to work so as not to buy anything extra there;
- walk after meals (even 10-15 minutes improve digestion);
- do not skip breakfast, it should be satisfying;
- sleep at least 7 hours;
- accustom yourself to do a little morning workout, in good weather it can be transferred to the street;
- do not seize stress (a 30-minute walk or jog in the spring park is an excellent antidepressant);
- regularly ventilate the premises, open windows, letting in sunlight;
- control your results.
It is convenient to do this using various applications in your smartphone. They allow you to create a training plan, count calories, suggest when you need to move (during sedentary work).