How to lose weight quickly in Lyashko and butt through exercise and diet
It is impossible to lose weight in a certain place, but you can do special exercises aimed at strengthening specific body parts, e.g., thighs and butt. If you combine them with diet, excess weight will go away very quickly. What to eat and what exercises to perform to reduce thighs and priests? The following to lose weight at home.
What to do to in a week lost weight hips and butt
The first thing that must be done for weight loss thighs with booty is to review their food, because food directly affects the body. Only it is impossible to choose a diet that will act on one part of the body: proper nutrition contributes to weight loss in General. To cope with the problem of how to lose weight in thighs and buttocks, you also need to do exercises that will strengthen and tighten the muscles of the thighs with booty.
Ways to fast weight loss
Among the ways to fast weight loss in thighs and buttocks are 2 essential is diet and sport. First, you need to change your diet, refusing from harmful products. Instead, they need to include plenty of vegetables, fruits and lean meat. The main to weight loss in the buttocks the hips is the lack of hunger – this can be achieved with a hearty Breakfast for which it is better to choose slow carbohydrates, such as porridge or cereal. As lunch must be protein, contained in meat, and for a light dinner, more suitable fiber, eat vegetables in any form.
Proper nutrition and drinking regime
How to lose weight in thighs and buttocks? The first major step is nutrition. To reduce the volume of thighs, you should avoid such harmful to figure products:
- alcoholic beverages;
- strong coffee;
- sweet, flour products;
- yeast bread;
- fast food, chips, crackers;
- mayonnaise, sauce, ketchup;
- semi-finished products;
- carbonated water.
Slimming thighs with booty need to add more milk products, lean meat or fish, vegetables, fruit. It is recommended to be careful while eating grapes or bananas, because they are very caloric for diet. In addition, an important component of losing weight thighs is pure water, which is a day you need to consume at least 8 glasses. Only this does not include tea or other beverages.
Sample menu for the week:
|Breakfast||Second Breakfast|| Lunch
|PN|| Vegetable salad
Portion fish for a couple
| Grilled steak
| Yogurt diet
Portion of flakes
| Vegetable stew
|W|| Toast of black bread
Cottage cheese pasta with herbs
A glass of milk
|Low-fat yogurt|| Soup with low-fat broth
Portion of boiled beef
| A glass of juice
| Fish, vegetable casserole
|MS|| Oatmeal with fruit
|Cottage cheese casserole|| Steam cutlets with carrot salad
|A glass of vegetable juice|| Soup vegetarian
A piece of bread
|THU|| Boiled egg
Portion of buckwheat
A glass of milk
|Cheese with honey|| Chicken noodle soup
A slice of bread
|Gratin of broccoli and cauliflower||Baked chicken with vegetable salad|
|PT|| Millet porridge
A Cup of yogurt or milk
| Potato soup with herring
Hedgehogs for a couple
|A serving of rice porridge|| Lazy cabbage rolls
Salad of radishes, cucumbers and celery
|SB|| Barley porridge
|Portion of buckwheat|| Soup with meatballs and spinach
A slice of bread
|Salad from apples with cabbage|| Fish cakes on a few
|Sun|| Scrambled eggs
Toast whole wheat
|Coleslaw|| Solyanka with bread
Meatballs with mashed potatoes
|Cucumber salad with sour cream|| Steamed vegetables
A glass of water
To remove fat on the hips with booty, to add to the healthy diet physical activity, and regular. The first result will appear after a week if given charge at least half an hour daily. As material for the construction of the muscles on the thighs and buttocks need protein, which is in cocktails energy diet. Judging by the reviews, using them after a workout, you saturate the body with nutrients – 2 main vitamins and 11 minerals. In addition, the feeling of hunger for a long time does not appear.
Wraps and massage
To speed up the slimming of the thighs with a booty, you can use the beauty treatments. The first is the massage: the first step is to heat the skin of the thighs and ass stroking, a good use for this blend of essential oils, citrus is better. Then pinch or even make a cupping massage using special cans, which are sold in the pharmacy. Then take a cold shower and calm the skin moisturizer. There is a more lengthy procedure for slimming your thighs with booty – wrap:
- Dilute with water vinegar in the proportions 1:1, apply on the thigh, butt and wrap with cling film. Cuddle up with a blanket for half an hour, then rinse with warm water.
- Mix the clay with water to the consistency of sour cream, squeeze a little lemon or orange oil. Spread the mixture over the thighs, wrap the foil. Then cover with blankets. After half an hour rinse your thighs with warm water.
Effective exercises for women
Woman slimming thighs with booty and getting in good shape is recommended to perform 20-30 repetitions in 3 sets of the following exercises:
- Squats. Stand with your feet shoulder-width apart, keep your back straight. Slowly lower yourself until thighs parallel to the floor, look at it forward and down pull the hands in front of him.
- A pair of scissors. Lying on your back, raise your legs and then slowly spread them to the sides.
- Attacks. Stand up straight, then alternately do each leg lunge forward, bending them at the knee to a right angle and transferring them to the center of gravity.
A set of exercises for men
Difference charge for men is that they need to maintain or even increase muscle mass on the thighs. To get pumped up legs, it is better to use the following exercises:
- Abduction feet to the side. Take the rubber band damper, secure it on one leg, the other step for fixing. Supporting leg slightly bend and the other tear off the floor and pull it as high as possible, hold this position for a few seconds.
- «Pistol». You need to stand upright to the side of the chair, lean on his arm. Squat on the leg that is closest to the chair, and another pull forward. Get up, leaning on the back of a chair.