Everyone dreams of a perfect body. But few have been able to achieve a truly impressive result. And those incredible beauties who can boast of an impeccable shape maintain popular blogs and collect thousands of “likes”. It was with them that we decided to talk about he alth, nutrition and sports!
Fitness bloggers and nutrition experts have given their "golden advice" to help in the fight for the perfect body. Explore and find out what you have been doing wrong so far.
EAT SWEETS IN THE MORNING
Tatiana Fedorishcheva
blogger, author of the TGym Program fitness program
Remember that there are no "forbidden" foods! The mistake of many people is to severely and drastically limit their desires. Of course, if you eat fried potatoes every evening and treat yourself to dessert, you will not see he alth and a toned body. But you won’t last long on a severe restriction either. For myself, I revealed the golden rule: 1-2 times a week, in the morning, until 12 noon, I allow myself a small piece of "muck". This is especially true for girls, since we all need moral relief and the appearance that we are not on a diet. Such a rule will not harm your figure, but it only works if you follow a proper, balanced diet every day and if you have regular workouts!
EXERCISE TO SLEEP WELL
Oksana Yashankina
fitness blogger, nutritionist
Properly selected loads have a positive effect on the quality of sleep, because during training, hormones are released that contribute to the normalization of the internal processes of the body. It really doesn't matter how many hours you spend in bed, it's important that you wake up refreshed. The dependence here is direct - the more you move, the better your sleep.
DRINK COLD WATER
Maria Golodovskaya
blogger, fitness model, nutrition and fitness specialist
We all want to “lose weight” a little and look perfect, and therefore we want to burn as many calories as possible. I share a secret: every time, throughout the day, drink ice water, not room temperature, as we are usually taught. In order to warm it up to body temperature and assimilate, the body will spend additional energy, which means that the total calorie consumption during the day will be much higher! Good luck with your weight loss!
DO NOT STARVE AND DO NOT DIET
Mila Gritsenko
blogger, nutritionist
WAKE UP WITH A MOOD
Katerina Buida
fitness blogger, author of his own yoga technique
There are people who barely open their eyes ready to conquer the world, and there are those who in the first minutes after waking up barely remember their names. We all develop our own morning habits, we are all different and that's great! How about adding something new to your morning routine? For example, get up early and do morning exercises? I would recommend starting the morning not with a cup of invigorating coffee, but with yoga - do at least a few simple asanas!
DONT FORGET TO EAT BREAKFAST
Maria Trushina
fitness blogger, author of the Fitness Killer project
Try never to skip breakfast - this is the most important meal, the first after sleep, and its task is to restore our strength and saturate us with energy for the whole day. Like any meal, breakfast should consist of proteins, carbohydrates, fats, and fiber. Foods ideal for breakfast: whole grain toast with cheese, fruits, cereals, dairy products, eggs. Properly combining them, you can cook a delicious dish. For those who adhere to a training regimen, before breakfast I recommend drinking a fast protein - a casein shake, for example.
EXERCISE OUTDOOR
blogger, vice world champion, winner of international bikini fitness tournaments
From outdoor sports you will get much more benefit and pleasure. Get a mat, bodybar, dumbbells and start doing at least simple exercises in the park. The result will be reflected in your figure very soon!
EAT SMALL AND FREQUENTLY
Yulia Nechaeva
Coach of the ideal body school sekta
The biggest mistake that losing weight girls make is trying to eat as little and as little as possible. In fact, in this mode, you will only slow down your metabolism and the weight will “get up”. The golden rule of a he althy diet is to eat often, at intervals of 2-4 hours, but in small portions of 200-250 ml. Of course, this should not be a piece of chocolate cake, but a balanced meal.
FIND THE RIGHT MOTIVATION
Alexandra Zinkova
blogger, fitness psychologist
My main drive is the right motivation. It is important to approach the work on your body wisely and put everything on the shelves. It is often easy for us to say how we want to look or what we want to change in ourselves. But there is a long way between the starting point and the finish line, and if we want to reach the goal in an adequate time frame, with he alth benefits and with strong nerves, we should not go with the flow. The main thing to start with is to understand why you need all this. In fact, each of us has individual needs: he alth, beauty, youth, recovery, endurance … Take a piece of paper and formulate your own priorities. What is important in your situation and why do you need to keep fit? It is necessary to start work on the body from the head and the right thoughts. By knowing the why, you can overcome any how.
FORGET EXCUSES
Lena Shelest
blogger, fitness model
The most important and the path to success is VICTORY over yourself, over excuses, causes and their consequences, over your laziness and insecurity… Everything starts from this! And this applies not only to sports, but to your whole life as a whole. You shouldn't care why it doesn't work. You should be interested in what you did to make it happen? Self-confidence and determination will always give a good harvest, but patience is also very important. Do not expect that the very next day after the first session there will be noticeable results, because your work on the body is a systematic work. Based on materials: cosmo.ru, photo: Getty Images, personal archives of the authors.