The days are getting warmer and there are fewer clothes. And now we again remember our body, forced to languish under a thick layer of clothing all winter. But do not worry: the right approach to business helps out in a critical situation.

Global Approach

Have you decided to change? Keep in mind that you need to put yourself in order in three directions at once:

1. Food

2. Strength exercises

3. cardio

Let’s look at each item in more detail.

1. Nutrition

Training will not give much effect if you do not pay attention to your diet.

• If you’re looking to build muscle, make sure you’re consuming more calories than you lose during your workout.

• And if you want to get rid of fatty tissue, try to consume fewer calories than you burn in training.

But most importantly, don’t forget:

• Reduce carbohydrate intake to a minimum.

• Eat 5 plant-based meals a day.

• Meals should be light with a minimum amount of sugar and salt.

• Follow the principle: breakfast like a king, lunch like a prince, and dinner like a beggar.

• Do not eat for an hour and a half before exercise.

• Be careful and replenish the supply of nutrients burned during training. Exhaustion will not benefit your body!

• You should not lose more than 1 kg of body weight per week.

2. Strength exercises

As the name implies, these exercises help you gain muscle mass, and at the same time give your body a beautiful shape. At the same time, growing muscles are very “gluttonous”. Because they need a lot of energy to work, they will happily «eat» the food you consume.

Here are the main exercises:

• Weightlifting and weight training.

• Squats, lunges, push-ups…

Follow the correct dosage:

• The difficulty level of the exercises should be high enough so that the last repetition is difficult.

• After each set of repetitions, take a minute break and warm up the muscles that you are currently training.

• For those who want to increase muscle mass, you need to perform fewer repetitions with a greater load.

• Those looking to improve their body shape and definition do more reps with less weight.

• Start with three sets. Each set should have 15 reps.

3. Cardio

It is quite difficult to persuade yourself to start these exercises, since they require endurance and fitness. And yet, they are ideal for weight loss.

Here are just a few of the many benefits of cardio exercise:

• They speed up the metabolism and lead to an increase in calorie intake — long after the end of the workout.

• Due to the acceleration of metabolism, unnecessary substances are excreted from the body much faster.

• During exercise, sweating increases, which allows toxins to leave your body through the pores on the skin.

• They have a beneficial effect on the state of your cardiovascular system.

• They increase lung capacity.

At the initial stage, heed the following tips:

• There will be at least some benefit from the exercises if the duration of the workout is at least 20 minutes.

• Make a training schedule and stick to it strictly — no excuses accepted! As far as possible, gatherings with friends in a cafe, meals and various duties should be adjusted to this schedule.

• Find a company. After all, quite a few would like to start preparing for the summer right now.

• If you want to increase your muscle mass:

Exercise 2-3 times a week for 20 to 30 minutes. This way you can make sure your body is in shape without burning too many calories.

• If you want to get rid of fat:

Start exercising 3 times a week and gradually work your way up to 6 workouts per week. Each workout should last 30 to 45 minutes.

• As a cardio workout, you can choose walking, running, rollerblading or cycling.

It’s time to take care of yourself! Don’t hide in the folds of your clothes, rather walk along the beach in your new bikini, joyfully realizing how healthy and slender your body is!