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10 variants of fasting days


10 variants of fasting days

1.Fruit

1.5 kg of fresh fruit (anything but bananas) divide into 5-6 receptions and eat. Not on the schedule, and at the request of))

2.Kefir

This fasting day is very popular because it is effective, easily tolerated and normalizes bowel function. During the day you can drink 1.5 liters of yogurt.

3.Apple

During the day you can eat 1.5 kg of raw or baked savoury apples.

4. Cucumber

Again 1.5 kg of cucumbers divide by 5 receptions. You can season the cucumbers with greens.

5. Protein

During the day you can eat low-fat meat and fish products, vegetable proteins (like beans). To protein foods you can add for variety some fresh vegetables – tomatoes, cucumbers,greens. You can lightly salt. You can eat every 4-5 hours.

6. Rice

150 g brown rice to cook without salt and divide into 3 portions.Rice is a little salt or add a pinch of cinnamon.During the day you can eat another Apple, sweet pepper, carrots.

7. Egg and cheese

For Breakfast a Cup of black coffee with or without sugar, 100 g of cheese. Lunch: stakana with or without sugar, two eggs in the nads. For supper tea, 200 grams of cheese.

8. Milk

6 times a day every 2 hours to drink 100 ml of milk. At night to drink 200 g fruit juice with sugar.

9. The buckwheat and kefir

Buy a liter of one percent yogurt. In the evening soak in boiling water 200-250 grams of buckwheat. Note: without the salt, fat and spices!!! Wrapped in warm clothes and let it stands until the morning. You can eat 250 g of buckwheat (weight before cooking) 3-5 techniques with 1% kefir. All the yogurt you can drink a liter.

10. Carrot-beet-egg

You can eat 300 g carrots, 300 g of beet, and 2 eggs. Carrots grate on a fine grater and season with 1 tbsp oil. Boil the beets, grate and season with 1 tbsp oil. The eggs are just cooked. Eat it all in 5 receptions.

Drink water to lose weight!



Drink water to lose weight!

The faster racing car, the higher the fuel consumption. It is the same with man. The higher our metabolic rate, the more we need energy, the more we burn subcutaneous fat. So, water is a natural regulator of metabolism.

At the first, still very weak, the sign of thirst, the metabolism slows down by 2%. It would seem that small, but is enough to lower the physical strength. The truth is 10%. But a couple of glasses of water accelerates the metabolism by 30%. In fact, water is for human life the main element. Our body consists of water and it constantly consumes. This implies that we should regularly drink. Otherwise, the body will flatten.

By the way, water-filled stomach reduces appetite and Vice versa: provokes thirst for hunger. Between meals regularly drink at least 2 glasses of water. This will lead to lower calorie consumption by 10-15%.


5 Butt Exercises That Really Work


Booty Workouts! Routine tail!

5 Butt Exercises That Really Work


1- Bench wrap 4x20
2- Bench cable kickback (patada en banco) 4 x20

  • superset
  • Hip thrust 4x15 with 2 second hold + 15 pulses ( 15 aguantando 2 segundos + 15 cortas)


3- Straight leg Machine kick back 4x15 + 30 pulses (patada en maquina pierna recta 4x 15 + 30 cortas)
4- Abductors 4 x20 + 20 pulses ( Abductores 4 x20 + 20 cortas)

5- Sumo deadlift 4x25 ( peso muerto sumo 4x25) ??

I want to be slim! Efficient power system


I want to be slim! Efficient power system

If your desire to be slim all as great, read this article which will introduce you with a special power system!

As soon as I woke up - drink 2 glasses of warm water on an empty stomach. Those who have no stomach issues, add the juice of half a lemon, so even better.

Learn how you can quickly bring the figure in order!


Breakfast (8-9 a.m.)


20 minutes after eating 2 cups of water. While eating can not drink, to wash down a meal is impossible, only 20 minutes before or two hours after.

Oatmeal, cooked with water (steamed), chopped walnuts (3 or 6 walnut halves)

4 tablespoons of oatmeal mixed with nuts, pour boiling water so that the water completely covered the oatmeal, but does not rise above its level. Sacrifies cover. After 10-15 minutes, open water should be fully absorbed, add 2 teaspoons of cinnamon, a tablespoon of liquid honey and a little lemon juice. All carefully mix, useful porridge is ready. All that is necessary for the beauty of hair, nails and skin. Plus very tasty. Accustom themselves to such a Breakfast, it takes a little time, hearty and nutritious.

After Breakfast 2 hours do not eat or drink.

Snack (10-11 hours)


Drink two glasses of water, wait 20 minutes.

After you eat an Apple, preferably green, low-fat cottage cheese or yogurt.

After a snack do not drink for two hours.

Lunch (12-13 hours)


Drink two glasses of water, Wait 20 minutes.

For lunch, you can afford the carbs, but only complex. For example: pasta from durum wheat in tomato sauce. Buckwheat with soy sauce. Chicken or Turkey with brown rice.Oven baked vegetables.

Look at your taste, I fried. Salt is undesirable, or at a minimum, and ready meals.

After dinner do not drink or eat for 2 hours.

Afternoon tea (14-15 hours)


Drink two glasses of water,wait 20 minutes.

Prepare baked apples, this is a very tasty and healthy. Cut green Apple in half, cut out the core, sprinkle the halves with cinnamon. At the bottom of the pan pour a little water, put half of the Apple, and put the baking sheet in a preheated 200 degree oven for 15 minutes. After sprinkle the apples with chopped nuts and fields of honey (optional). There are hot.

Do not drink for two hours.

Dinner (17-18 hours)


2 cups of water, wait 20 minutes.

For dinner need some protein, if you're not very hungry, let it be cottage cheese or scrambled egg whites, if you want something more serious, make a chicken or Turkey with vegetables in the oven or steamed.

After dinner, at 19 o'clock, the perfect time for sports. Gym, running, walking, strength training, cardio what you used to do. Drink plenty of water during workouts, but remember that after 20 hours the water do not drink - there will be swelling.

After you returned from the training, drink a glass of yogurt, brush teeth, and go about their business. The body will not require food, but if you want something to chew on, it is emotional hunger and not give in to temptation.

7 Leg Workouts For Mass


The 7 Best Workouts For Thicker Quads, Glutes, And Hams

7 Leg Workouts For Mass


  1. Warm up body weight squats and leg extensions 2x20
  2. Leg Extensions 4 x (10/10/10 drop set)
  3. Hack squat 3 x (10/10/10 drop set) + 1x20
  4. Seated Leg curl 4x 12 with 3 sec hold
  5. Squats 4 x10
  6. Single leg curl 4 x10
  7. Calves 4 x30/20/15/12 ?? 

Enjoy it

How to tighten skin after weight loss


First rule. Lose weight slowly! Really want to get rid of excess as soon as possible, but do not forget that all those extra pounds you ate not a week or a month, respectively, your skin was stretched gradually, therefore, to lose weight not to cause skin damage, it is necessary gradually, no more than 2-3 kilograms per month. For a long time... but nothing can be done, better and longer permanently, the faster and not for long!

How to tighten skin after weight lossThe second rule. No diets! Only a balanced diet: vegetables, fruit, meat, fish, harmful the carbs (but in moderation). It is necessary to eat everything, but do not overeat. And forget about such slogans as: "lose Weight in a month for 7-10 pounds". With any diet you lose water, due to which there is a rapid weight loss, when fasting, you lose muscle, but from fat you get very little, and therefore, returning to a normal life, you can easily gain the lost weight.

The third rule. Drink plenty of water! First, water removes toxins from the body, and secondly you need to drink to maintain water balance of the skin, and therefore its elasticity.

The fourth rule. Taking a shower, RUB the problem areas hard sponge with natural bristles (loofah, sisal), and then take a contrast shower. It perfectly tones and tightens the skin and helps you to cheer up, to clean and refresh the entire body, improve blood circulation, that is, to make your blood run faster, and will charge you with positive energy and mood. Wait a few minutes under a hot shower, and then 30-60 seconds to make the water cold as much as I can stand, the better, of course, ice. Repeat this cycle two or three times.

The fifth rule. One to two times per week use a body scrub in the process of peeling from the skin removes old, dead skin cells and impurities, blood circulation improves, the skin becomes smooth, soft, radiant.

The sixth rule. We advise you not to neglect the massage, if possible have a massage in the salon is great, but you can at home. A very effective massage for the skin of the abdomen and plucked, it is one of the most effective ways of reducing the volume and getting rid of extra inches. To do this, lie on your back, relax and raise a little skin on the abdomen, as if you pinched yourself. Moving clockwise, continue to pinch the skin, with each round do it more intensely, to the end of the procedure, the skin was slightly reddened. Then use a moisturizing and firming cream, stroking belly clockwise.

The seventh rule. The mandatory application of a special firming creams for the body, they are designed for fast recovery of the skin of the abdomen, waist, chest, hips and forearms. These funds smoothes the skin, stimulates the regeneration of the epithelium, softens it and eliminates stretch marks, tones the skin and improves its tone. Any cream will make your skin soft and silky, elastic, soft and radiant, but only in combination with the eight Golden rules.

The eighth rule. Sport is a great tool not only lose weight but to boost my mood for the whole day. No matter what sport you like, whether it's swimming, aerobics, Jogging for weight loss or bodybuilding, most importantly, that you will get a lot of positive emotions and correct set of exercise will help tighten up and bring your figure in order to contribute to the development of muscles, strengthening of the press, treatment of excess cellulite and the overall physical strengthening. Yeah, oddly enough, and without exercise anywhere, and most importantly, it should be a constant companion of life!

DELICIOUS AND HEALTHY SMOOTHIES


DELICIOUS AND HEALTHY SMOOTHIES

Carrot Ginger Apple – Supports and strengthens your immune system.

Apple + Cucumber + Celery – Prevents cancer, reduces cholesterol levels, relieves indigestion and headaches .

Tomato + Carrot + Apple – Improves skin color and eliminates bad breath.

Bitter pepper + Apple + Milk – prevents the appearance of breath the mouth and reduces the temperature.

Orange + Ginger + cucumber – Improves the color and moisture and lowers the temperature.

Pineapple + Apple + Watermelon – Removes excess salts, nourishes the bladder and kidneys.

Apple + Cucumber + Kiwi – Improves color and moisture of the skin.

Pear & banana – regulates the level of sugar in the blood.

Carrot + Apple + Pear + Mango – Increases internal body heat, resistance to toxins, reduces blood pressure and struggling with total oxidation of the body.

Grape + Watermelon + Milk – Vitamin C + Vitamin B2 that increase cellular activity and improve immunity of the body.

Papaya + Pineapple + Milk – Vitamin C, E, Iron. Improves skin color and metabolism.

Banana + Pineapple + Milk – Rich in vitamins with nutrients, prevents constipation.