1. Let’s dance! A fun way to lose unwanted pounds. And very effective. You need only 15 minutes a day dancing, Manz and you have them out 100 calories. Now imagine what happens to your body if walking for an hour a day of dancing or a disco every night!

2. Brisk walking. Starting work does not hang out on the road. A good brisk walk than dragging. And 100 calories less.

3. Caring for flowers. It may seem incredible, but my garden is a labor intensive job. For 15 minutes, until the wash and wipe the leaves and flowers here and 100 calories less.

4. Home gym on the feet! A great way for everyday workout your legs is to skip the elevator and get on and off on foot. If every day walking down the stairs will burn 100 calories. Now multiply them by 30 / days /.

As with any other diet, and indeed beyond, should be taken to 2-2.5 liters of water per day. Eating is four times – two breakfasts, lunch and dinner.

The first breakfast is about 100 grams sliced ​​pineapple small pieces, which must be mixed with 100 ml nonfat yogurt and 2 teaspoons oatmeal. This delicious breakfast has just 170 calories.

The second breakfast, which can be either before noon or late afternoon, consists of a hard boiled egg and 1 slice of rye bread, which is coated with a thin layer of butter on it a piece of salmon – 20 grams. 220 calories. Salmon should not be smoked.

The first day of taking lunch, which consists mainly of rice, prepared with curry, and dinner – two boiled potatoes, peeled, chopped and mixed with 100 grams of pineapple and 50 ml of nonfat yogurt.

On the second day lunch is 250 grams roasted white chicken meat and a side dish – raw pineapple. For dinner – 100 gr shrimps, 100g pineapple, half a cucumber and half celery, which it is cut as for salad. Season with mayonnaise, pepper and salt.

On the third day lunch with a colorful salad of pineapple 100 g, 4 lettuce leaves, half a red pepper and two tomatoes. Cut and mix in a bowl, then seasoning with garlic and olive oil sauce, lemon juice, salt and mustard.

For dinner were 100 g turkey breast, fried with some onions, make a little water and stew for five minutes. Eat with pineapple and slices of rye bread.

On the fourth day lunch – chicken salad. 100 g cooked chicken breast cut into small pieces, then mixed with 100 grams of pineapple, chopped, and 3 leaves lettuce, cut on big parts.Add and two tablespoons mayonnaise and two tablespoons canned peas. Dinner – cream of celery and pineapple 100 g.

Exercise  in the training :
7 exercises 3 circuits, interval training 50/10
Beginners train operating range of 20-30 seconds, 10-15 seconds rest. Interval training is devised as a method for strengthening the heart, because in practice working different muscle groups, but the heart ensures their work all the time, pumping blood. Ie heart will break (not that there is in principle), but I mean that rotate hips, back … but the heart has nothing to alternate So, Beginners, start gradually with interval training, shorter work intervals, you ?

1. Crouch + kick off
Loaded thighs, buttocks. Kick with heel rather than toes.
The achievements of Rumi: 16, 17, 15

2. From the triangle pose a high kick back and up and landing on the same leg. Alternate legs.
Loaded butt, shoulders, chest, back, abdomen. Use your belly to soften the landing.
The achievements of Rumi: 38, 36, 33

3. At the back, lift your leg up, touch your toes, feet behind head.
Loaded belly.
The achievements of Rumi: 8, 8, 8

4. Diving up + kick, alternating legs.
Forward movement leads the head by sliding along the floor and then up. Reversing water butt. Work shoulders, chest, back, butt.
The achievements of Rumi: 6, 6, 6

5. Jumps with alternate kick off
Kicks with five. Aerobic exercise, work calves, abdomen, outer thighs.
The achievements of Rumi: 51, 39, 47

6. Apostate rowing
If you are not comfortable to sit on the dumbbells, work only with one hand and then continue with the other. Works back, abdomen, chest, shoulder.
The achievements of Rumi: 26, 24, 24

7. Jump kicks and alternating back
Keep your back straight and strike with the heel. Aerobic exercise. Work calf, rear thigh, buttocks, abdomen.
The achievements of Rumi: I do not know come dog, 43 dog came not know

15 minutes, which will seem like 2 hours. Cool, quick workout, without equipment, with only its own weight.

When you first start with training, experience, how do you find strength, and every day you can do more daring things with your body is addictive. The first few months running up performance. Each next workout is better than the last. The euphoria of that to feel every muscle in your body is fierce!

Suddenly something happens, change the time of the seasons, children suffer, exams, new job, start a new project … can not get enough sleep – the first day, second day, week, two weeks … fatigue accumulates. Training you have previously done with ease, now seem overwhelming, your heart taps, do not have enough air … Your body says “I want rest.”

If you can constantly go up, we would not limit performance. Physical preparation is cyclical, there are periods of rise, plateau, fall, rise, plateau … When you are in a period of decline, but enjoy it as training and support do not bother why not improve performance

Since listening to your body, not traumatized and I am satisfied with my training. In a moment of fatigue decrease workouts to 10-15 minutes a day (typically train 20-30 minutes). During the day, find a job to do something and keep walking speed of walking.

Become a fan of the nap – 10-15 minutes of sleep I really exhilarating. If a longer siesta then do not feel good, I’m sleepy, disability, and the warming-up before a workout should be much longer to vraboti body and out of the sleepy state. Have you tried a nap?

 15 minute  circular workout

Circular workout – the exercises are performed one after another. The aim is to implement a maximum number of rounds in 15 minutes.

1. Arm pushup + support + rebound: this is a repeat – 10 times

This exercise is the chest, triceps, abdomen, lower back, shoulders, hips.

2. By attacking with jumping and twisting – 10 times each leg

We work for the rear of the thighs, if you go lower down is activated butt (buttock), abdominal twists and stabilize the body.

3. Abdominal diagonals – 10 times

Exercise stomach. The legs are raised to not load the lower back.

4. Side bunny hop – 10 times

Aerobic exercise, hamstrings load.

Achievement of Rumi: 4 rounds and 5 repetitions of the first exercise. And how did you

Again a short workout, so no excuse I work all major muscle groups, so for a short time to make the most of the exercises . If the goal is to reduce body fat, workout routines with diet.

The aim is to make as many rounds in 15 minutes. After 15 minutes of power aerobics begins five minutes at a steady rate (steady state), aimed at developing aerobic capacity. Mandatory warming before and stretch after exercise.

Training exercises for butt and ab

1. High vault – 10 times
Exercise for stomach and aerobic component.

2. Side board with jump – 10 times on each side
Exercise on the side of the abdomen, aerobic component. This is a difficult exercise in a version of a static board, as it is easier on the elbow and harder on the hand.

3. Crouch 1 foot away leg – 10 times each leg
The lower you can crouch, the greater impact has the muscles of the buttocks. Load more anterior, posterior and lateral thighs.

4. Poole oversteering abdominal press with / without weight – 10 times
This exercise I am selected for completion of training, to cover all major muscle groups. Loaded back, chest and abdomen. When the legs are raised and bent at the knees, lower back and clings to the floor is insulated. So crunches in this position are suitable for people with problems in the lower back. However, if you have a similar problem Approach conservative and just try exercise (without weighting) and the next day, evaluate how you feel. If there is no pain, continue to perform crunches with your feet up, gradually increasing the load.

Achievement of Rumi: 3 rounds of 3 exercises fourth round.

What is your achievement?

In several posts we have talked about how to remove cellulite. Cellulite is fat and abnormal structure of the skin. It is normal to have fat, can not have fat on your butt and thighs (and beyond). And I have! In this video it shows the stretching, you can see that I have cellulite. As a teenager, it would throw me into depression, but now I’ve accepted my body the way it is! I give all of yourself – exercise, eat well and enjoy life That’s all I think can be done about cellulite.

Ads We suggest that you can eliminate cellulite creams, the truth is that only women are muscular with low enough body fat percentage so as to shake the skin is not orange. Depends on what your skin. I have noticed that women who maintain the same weight have smoothed equal fats, which appear as cellulite. So better to maintain constant weight without non-stop weight gain and weight loss.

The exercises in interval training for the whole body with emphasis back of thigh

Adv: working interval 50 seconds, rest 10 seconds – 21 range – 21 minutes
Beginners: working interval 20 seconds, rest 10 seconds (20/10 is called a Tabata workout) – 21 range – 10:30 minutes

A. Crouch to rebound
Repetition of Rumi: 39/36/33

2. Rimska traction with / without dumbbells left leg
Repetition of Rumi: 24/21/20

3. Attacks + dumbbells back up
Repetition of Rumi: 21/18/16

4. Rimska traction with / without dumbbells right leg
Repetition of Rumi: 25/22/21

5. Pushup + Step kick
Repetition of Rumi: 12/11/11

6. apostate rowing
Repetition of Rumi: 27/25/22

7. Crunches – left-right-environment
Repetition of Rumi: 12/13/11

What are your reps?

In training exercises for shoulders, hips and buttocks

Part I – circular drill, the goal is to make maximum reps in 8 minutes

1. Lift leg of the triangular support – 20 times for each leg
Beginners perform the exercise of support for the elbows and knees (Warning: the movement is only hip, lower back remains stationary). This exercise is very good for the back of the thighs and buttocks. A triangular support and activate more muscles of the shoulders, chest and back.

2. By attacking with / without weight – 10 times each leg
Beginners carry no weight. The lower you can go down, the more you activate the muscles of your butt. If you run with the weight, try not to carry tension in your lower back, keep it straight as you push with your shoulders back.

3. Jump on chair – 10 times
This is not an exercise for beginners and even advanced should consider first your safety. Prop chair wall (sofa) to not move while jumping on it. Test whether the chair will hold your weight. If you have to lose over 10 kg, do the exercise on options for beginners to not expose your body the load can not sustain.

For this exercise it is important to landing on the chair in poluklek so at least load vurhu knees.
The options are for beginners vault with an object suitable for your level of training level. Again, make sure to land in poluklek.

Part II – circular drill, the goal is to make maximum reps in 8 minutes
1. Rowing – 10 times for each old
This is a classic exercise for upper back. Pick appropriate weight of 2 kg weights are very light weight, even for beginners. If you have an appropriate weight, grasp two dumbbells in one hand. For this exercise it is important to correctly take your starting position, straight back, the burden is on the leg that is forward. Good stretch back to its original position to get the most from exercise. Imagine that you want to insert the dumbbell in the pocket of the wedge.

2. Raise the dumbbells sideways / Shoulder press – 10 times
Exercise the shoulders. For lifting dumbbells away is important to try to move horizontally, at least the first few iterations. Keep your shoulders down, lift them, although with increasing fatigue, the body tries to compensate and includes other muscles, so the shoulders are raised naturally, but try to counteract it.

Shoulder Press – dumbbells are pushed right up and go down to the armpits (so-called arm from elbow to shoulder and arm between the wrist and the elbow is called the forearm) parallel to the floor.

3. Dragging feet to hands – 10 times
Exercise activates the abdomen and chest more, shoulder, lower back pain. Get in pushup position of the legs are on Towel (pack of DVD, if you exercise on a carpet or carpet). By abdominal feet as you move closer to the hands. Do not worry if you can not reach your hands. The legs are made in the advanced options.

Beginners bend your knees when crawling forward.

Super beginners perform crunches with your knees bent and raised. The aim is to bend the torso forward and down.

Part III – 8 minutes interval training 50/10 – 50 seconds work interval, 10 seconds rest
If you are a beginner, you can skip the third part of the training or do only 2 or rest interval longer than 10 seconds (30/30).

Alternate two exercises:
A. Fast without pushup
2. Star jumps

Did you like this workout? I was wringing about 24 minutes

Day 1
Breakfast: 1 cup sour milk 3.6% fat with 1 tablespoon oatmeal (not granola and plain oatmeal, do not add sugar or honey). A cup of coffee or tea without sugar. Glass of water. About 280 calories
Lunch: 3 eggs scrambled with vegetables fat-free bowl tarator. Glass of water. About 250-300 calories.
Afternoon: 200 g fresh strawberries. Glass of water. About 64 calories.
Dinner: Grilled fish (300 g) with a huge salad selection (only fresh vegetables, excluding potatoes and corn) flavored with vinegar, salt and 1 tablespoon olive oil. Glass of water. About 300 calories.

Note: Of course not forget the training because only traffic-free diet will not happen. A warm weather outside is already predisposes for different activities. In a day with a workout is good to drink AFTER workout protein shake with 1 packet of sugar in it. After protein shake is better to pass min 1 hour, and the best 1.5 to 2 hours and then eat. If you do not drink protein after workout, then it is important to eat immediately after training.

Day 2:
Breakfast: Oatmeal with cheese (option 3 tablespoons). Glass of water. About 250 calories.
Dinner: 200g chicken (breast) grilled with salad choice (excluding potatoes and corn, seasoned with salt, vinegar, 1 tablespoon olive oil). Glass of water. About 350 calories.
Afternoon: 200g cherry / as it now has no cherries, can eat a medium apple or small banana / glass of water. About 126 calories.
Dinner: Stuffed peppers with cheese and 1 cup tarator. Glass of water. About 200 calories.

 Day 3
Breakfast: 2 pcs. dietary pancakes / do without fat, skim milk or water and flour, preferably wholemeal /. Glass of water. About 350-400 calories – breakfast of champions!
Lunch: 300g grilled fish with salad choice (how noble). Glass of water. About 300 calories.
Afternoon: 25 g hazelnuts. Glass of water. About 160 calories.
Dinner: Zucchini with yogurt and garlic (they are not fried and baked, and milk is better to be low fat. Eat abdomen. Glass of water.

 Day 4
Breakfast: Toasted sandwich with 1 slice of bread with 25 g 50 g cheese and ham. A cup of yogurt. Glass of water. About 220 calories.
Lunch: 300g grilled fish with salad of your choice. Glass of water. About 300 calories.
Afternoon: 200 g strawberries. Glass of water. About 64 calories.
Dinner: Green beans with yogurt – eat to your stomach. Glass of water.

 Day 5
Breakfast: ½ cup yoghurt 3.6% fat and 200 g strawberries. Glass of water. About 200 calories.
Lunch: Mish mash 3 eggs without the fat. Tarator Cup (no fat). Glass of water. About 300 calories.
Afternoon: 25 grams of almonds. Glass of water. About 150 calories.
Dinner: Soup, salmon (or fish), without added fat, salt and plenty of vegetables. Eat your stomach. Glass of water.

This is a great relaxing diet that will not only help you get in shape, but will remove any fat is crowded during the winter months. And what better to make a delicious meal. Help your body and you’ve got a sexy ass and belly without gram of fat.

So we present you a list of Top 11 snacks that contain about 100 calories or less.

A. 2 cups diced watermelon = 96 calories

2. 1 medium-sized pear = 100 calories

3. 1 small baked potato = 100 calories

4. 1 small banana = 95 calories

5. 1 cup diced pineapple = 78 calories

6. 2 cups of pop popcorn in a microwave without dressing = 93 calories

7. 1 apple = 93 calories

8. 1 cup blueberries = 84 calories

9. 1 orange = 62 calories (about 130 g orange)

10. 30 grains of grapes = 100 calories

11. 2 peaches = 76 calories (about 98 g)