The effective free program for weight loss for women at home

You have acquired a great outfit, and a month later found that it is bursting at the seams? To achieve excellent shape, a perfect figure and look flawless, you need only 2 weeks!

Do not waste time and the loan itself! Become a size smaller! The effective free program for weight loss for women and girls at home fitness exercise program and nutrition bland diet for quick weight loss for 2 weeks.

You can not find a way to weight loss, which would be, first, delivered you from the extra kilos in a short time, and secondly, would fit your busy schedule and time-consuming, and, thirdly, based on a variety of products? The solution is simple!

Light diet plus some light exercise, as a result you get thin, you'll look better and feel great. And most importantly - wear a size smaller former sits perfectly! So, new outfit you still come in handy!

Slimming program designed for 15 days - 3 cycles of 5 days. Finishing one cycle, should start with the first day. That is, the specified program (a diet and exercise is one), for example, for the first day, is applied to the sixth and eleventh. Try every day to reduce the amount of snacking, and increase the load during exercise.

Do not complicate your life and Mori himself to death. Do you like the variety of dishes and flavors? Eat healthy foods and get a slender figure. Carbohydrates - the main source of energy, but some of the figure and the health impact is positive, and some - in the negative.

To start you need to reduce the consumption of "bad" carbohydrates and increase the amount of "good". You'll feel satiated, sex-energy and at the same time to see how decreases kilogram per kilogram!

If you are constantly tormented by hunger, try to understand the difference between hunger and appetite.

The next time when you would think that you are hungry, put assess their sense of from 1 to 10. You're not hungry, if you put 1-3 from 4 to 7 - a healthy appetite, and not the real body's need for food. Only 8-10 means that it is time to something to eat.

Fitness exercise program

Fitness Program will charge you with energy and help burn calories. Even if you are very busy, you can still take advantage of this plan. After all, you need to perform only one exercise per day!

In addition, the ability to find and to give 20-30 minutes of physical activity every day. What can you do? Anything from walking home from work, cleaning and finishing sex!

Day 1

• Breakfast. You have little time? Make a light fruity shake from a small yogurt, 6 slices of canned peaches in juice and a large glass of milk. Eat a piece of rye bread. Or some breakfast cereals with a small portion of 100 ml of milk and some grated apple.

• Lunch. Prepare vegetable salad and chicken breast or cooked ham. Required ingredients: lettuce, cabbage, a little onion or green onion, a pinch of grated cheese. Dress the salad with olive oil.

• Snacks. Fruits (apples, pears, persimmons and oranges).

Exercises Strengthens the buttocks:

Be straight with your feet together, hands on his belt. Take one leg back and upris the toe to the floor - it's original position. Perform the squat on the supporting leg, while lifting the heel of the other leg up.

Hold this position for 2-3 seconds and return to starting position. Repeat 10 times with each leg. The load can be as follows: during the squat lift direct hand in hand, or take a dumbbell.

Day 2

• Breakfast. Prepare sandwich: fry a slice of black bread, let it cool down. Less often a few slices of pickled mushrooms, sprinkle with pepper and send it in the oven for a few minutes. Separately, fry 4 thin slices of ham, put them on toast. Drink a glass of fruit juice.

• Lunch. Less often pita bread or pitta into pieces and browned to a crisp. Make vegetable soup: chop the blender using a small jar of canned peas with a little avocado pulp. Mix with chopped tomatoes and onion, season with 1 tbsp. lemon juice, add a drop of chilli sauce. Exotic and nutritious lunch is ready!

• Snacks. Fruit salad with natural yogurt.

Exercise train legs:

Starting position - feet shoulder width apart, back straight, hands over his head in a semicircle. Perform crouch and hold for 2-3 seconds (watch your posture - do not lean forward!). Return to the starting position. Repeat 15-20 times.

More traffic! Simultaneously, drop your squat semi-circular hand in hand. Do not hold your breath! More trained can take a dumbbell.

Basic principles and rules of a separate food for weight loss

Separate food is a great way to lose weight, the compatibility of the products by separate food diet, basic principles and rules.

Such a regime will get used to the body fairly quickly, presenting toned and slender figure.

Between nutritionists are irreconcilable struggle. Nutritionists are divided into two camps on the principles of separation of supporters and opponents of the power of this method to lose weight.

The founder of the principles of a separate food, American doctor Herbert Shelton, to prove his innocence studied the technique in the Russian laboratory headed by Pavlov IP

All hard losing weight, is brought to mind that the products are not compatible with each other, are not digested in the stomach, because they need a different environment for digestion. Upon cleavage of proteins necessary acidic environment, and in the breakdown of carbohydrates - alkaline.

Proper and healthy combination of food

The fundamental rule in a separate feed is correct (useful) a healthy combination of food when eating. In other words, when the joint use of a large amount of protein foods (fish, meat, etc.) and carbohydrates (bread, pasta, etc.), most of the food is not metabolized, and as a consequence, it is postponed as fat in various problem areas body.

For example, some breakfast vegetables or fruit, 20 minutes stomach all recycled, but if you use the fruit as a dessert, Zaev of meat dish, in the stomach begin the fermentation process.

Separate food faithful assistant for digestive problems, it is easy to cope with the problems of constipation and other diseases at the same time reduces the impact on the pancreas.

Excellent prevention of pancreatitis. Progress products are no overlaps in the lower gastrointestinal tract is responsible for digestion, food comes already digested.

Rule separate food diet most elementary - incompatible products required to take in food with a difference of two hours. However, the followers of the traditional mixed diet claim that the separate power supply is drawn away, a man teaches his digestive system to certain rules, which entails a failure of the system to operate at full capacity.

Man, to be healthy is to eat a variety of foods, including mixed, thereby accustoming the stomach for any unforeseen situations. The peculiarity of the national cuisine is based on a method of multicomponent (dumplings, borscht, cabbage rolls and other dishes), which is embedded in our genetic memory.

Rebuild the body, then inflict irreparable harm. The choice, of course, rests with the man himself, for him to decide to take a kind of philosophy of power or not. For some, this is the only way to achieve the ideal of beauty and health, at the same time lose weight.

In any case, there are positive indications that the body, in the separate power, reduced toxicity of the body, improves blood circulation, skin looks fresh and "youthful."

Note the basic rules of nutrition for weight loss

What is important is a healthy breakfast, preferably fruit, dinner better protein food. A dinner, ideally, should combine only carbohydrate foods. Such a regime will get used to the body fairly quickly, presenting toned and slender figure.

The slogan techniques - divide and combine. For example, milk and bread make a great duo, complementing each other useful components.

Assist in the selection of products, special tables for separate meals, which are not hard to find on the Internet or in print.

It is to protect your health and it will repay a magnificent appearance and slim figure.