Health // People's Councils

How to keep a shape as it is,

Votneskolko simple exercises.

1-2-3- start

Yip: nashirine feet apart, toes deployed on the outer side, hands together in front of him.

What to do: perform triple squats - to "1 -2-3" sank lower on account of "4" rise.Repeat 16 times.To consolidate the results do obychnyhprisedany 10 (from the same initial position).

«Your lunge Queen»

Yip: nashirine legs apart, hands on his belt.

What to do: carry out attacks legs alternately.Wide step forward right, bend it vkolene (left in this case remains in place).Back in iskhodnoepolozhenie.Perform 16 times on each leg.

Once swinging, two bobs

Yip: nashirine legs apart, hands on his belt.

What to do: transfer the weight to the right nogu.Levoe knee raised to the chest, then allot leg back.Taz at etomstaraemsya hold in place.Exercise perform 30 times for each nogi.Koleni, feet together, buttocks omit heels, hands in front of the castle.

What to do: to lift the knees, sit down first by the right leg, climb, zatempovtoryaem the same

to the left.Perform 30 times.

Sit down, please

Yip: napyatkah sitting (as in the previous exercise), hands on his belt.

What to do: climb to his knees, bent forward to expose the knee right foot, hands-on knee.We lower basin on the heel of the left foot.Rise.Etouprazhnenie Repeat 16 times.Change the pace.

Down breeches!

Yip: become on knees, palms on the floor.

what to do allot straightened noguv side, at a right angle to the body.To inhale, draw the belly, fiksiruemnogu higher.We linger in this position for 8 accounts.Back in iskhodnoepolozhenie.Repeat alternately 8 times on each leg.

Vosstanavlivaemdyhanie and stretch the muscles that are working (to avoid delayed onset muscle soreness).

Menu day

1,500 calories a day - as much needed girl chtobypitatsya full, but not better.And look how byttvoe can not dull menu!


Ship with egg and avocado

  • 1/2 avocado,
  • 1 egg,
  • 1 whole wheat toast,
  • half a cup of fresh raspberries.

Cut the avocados lengthwise, not peeled, take out the bone, and the remainder of her well break the egg.Lay the avocado in a baking dish in a preheated iotprav 180 ° C oven for 5-7 minutes - until the egg is not prigotovitsya.Hleb eat a main course, raspberries - for dessert.

Women in the diet which regularly attends avocado, on average, weigh 3.5 kilograms less than those who eschew ekzoticheskogoploda, according to a recent scientific study.

Total: 330 calories.

Snack 1

  • 100 ml of 11% -x cream,
  • half a ripe banana,
  • 1/4 teaspoon vanilla,
Combine all ingredients in a blender - and smoothies ready!

Banana will feel happier despite naogranicheniya: its protein tryptophan is converted in the body into hormone radostiserotonin.

Total: 210 calories.

Snack 2

  • 6 slices of zucchini peel,
  • 9 cherry tomatoes, cut in half,
  • 2 tablespoons lozhkimotsarelly, grated on a coarse grater,
  • lozhkarastitelnogo 1 teaspoon oil.

form for zapekaniyasmazh oil, put in her canapes (zucchini cherry-cheese) and baked in the oven pri200 ° C for 5-6 minutes.

Replacing zucchini batter, you get the same pizza tolkogorazdo less caloric.

Total: 150 calories.


ragout of zucchini

  • 150 grams of chicken breast, skinless,
  • 30 grams feta, crumbled,
  • Half of small zucchini, diced,
  • 1 / gkrasnogo bell pepper, choppedcubes,
  • half a teaspoon of thyme leaves,
  • lozhkaolivkovogo 1 tablespoon oil.Salt to taste.

fry pan or breast nagrile and less often.Zucchini, pepper and thyme fill with oil, salt izapekay in a preheated 200 ° C oven for 15 minutes (in the middle of the road nuzhnoperemeshat vegetables).Serve chicken and top with feta sprinkled.

roast breast without skin, you rid your lunch from 11 grammzhira!

Total: 410 calories.


Tropical scallops

  • 200 g scallops,
  • 1 tablespoon of purple onion, finely chopped,
  • 1 tablespoon olivkovogomasla,
  • 1 tablespoon sokalayma,
  • 1 tablespoonnesolenogosoevogo sauce,
  • half mango, diced.

combine the oil, lime juice and soy sauce;egozamarinuy scallops in half (10 minutes), and the other half to add mango salsa Iluka.Fry the scallops on a dry frying pan and eat it with salsa.

This portion of scallops contains 38 grams of protein - more than half of the daily value.

Total: 400 calories.

TOTAL: 1,500 calories.

Your body will thank you if, in addition tysostavish meal plan and exercise plan.

can afford :

  • glass of rose wine at dinner (120 calories)

have to give up :

  • cream in the smoothie - replace them with milk (45 calories);iobedennoy feta cheese (75 calories).