How to lose 15 kg in 2 months?

Losing 15 kg in just 2 months would mean losing more than 7 pounds a month . If one can achieve a result close to this goal by following a strict low calorie diet, it is not a recommended program because it is not effective in the long term.

It is better to set a goal that is more easily achievable to lose weight healthily and sustainably.

To lose weight naturally and without depriving oneself
Man or woman, slim or more corpulent, we all tend to gain weight because of a lifestyle often too sedentary  k2 slim keto , punctuated by snacking and meals on the go. How then to lose fifteen pounds without going too strict?

To slim down without gaining weight it is essential to understand where our bad reflexes and our food imbalance come from. These are often related to habits that we must learn to discard: stop nibbling in front of our favorite series , take the time to eat at the table, prepare a real hearty breakfast, and so on.

Find the pleasure of eating
Looking to lose 15 pounds in two months can be frustrating, demotivating and devaluing. To lose weight effectively, do not try to go too fast. To lose 15 kilos, better give yourself at least 5 months.

Rebalance your diet in the long term, by reintroducing fresh fruits and vegetables, avoiding soft drinks and alcohol, reducing your sugar intake, fat and calories daily … You will quickly feel a real difference and will be particularly more fit with less fatigue and a less bloated belly.

If you tend to have cravings, stock up on protein. Whether plant or animal, it is they that will allow you to hold longer between meals. The key to a successful diet is to eat with pleasure by choosing healthy foods that are good for us.

Put on your sneakers to lose centimeters
Physical activity is an integral part of a diet. In addition to a balanced diet, sport is essential to find the line. When you have 15 pounds to lose, you can start with mild sports for the joints, like swimming.

Excellent for quickly strengthening the arms, legs, back and abs, swimming is also ideal for losing a little orange peel thanks to the action of water that will massage and remove cellulite.

Then, go running. With 3 sessions per week, jogging improves the cardio and dries the body for a refined silhouette.

Lose legs with the squat?

Usually intended for muscle building , it is also an effective way to lose lower limbs. Realized alone or in addition to a circuit training including exercises of cladding, cracks, it will allow you to obtain firm and thin legs.

How does this exercise help to lose weight?
It is a flexion that serves globally to work the gluteal muscles, thighs, knees and calves. Realized with or without a weight, according to the intensity of the desired movement, it allows both to refine and tone the lower limbs .

It is often recommended for natura farms keto a program of at least two to three months. The exercises are performed in sets of 10 to 20 repetitions, with a daily workout of 15 to 20 minutes.

How to do your squats?
The classic version is done with the feet apart from the width of the hips and the hands at the waist. Bend by stretching your buttocks back and arms in front of you. The thighs should be parallel to the floor, then go back up.

It is also possible to reproduce this movement, but with the feet apart a little more than the width of the shoulders and turned outwards. As the name implies squat jump includes a jump just after bending, before going back up.

Opinions and recommendations
To avoid back pain, it is advisable to contract the abs when you perform the movement . Also keep your knees slightly bent each time you come up. To keep your balance, keep your feet flat on the floor and put the weight of your body in your heels with each flexion.

To quickly melt fat, do not hesitate to provide after each workout a massage session lasting about 10 minutes. Perform a palpate roll on your calves to stimulate blood flow and promote the elimination of cellulite.

A diet adapted to your objectives
A problem of water retention or poor circulation usually explains the fact of having big calves. It is therefore important to improve your eating habits to enjoy the benefits of physical activity . In particular, it is recommended to drink 1.5 liters of water every day. Drink preferably still water or herbal tea with draining virtues.

To slim down your calves, moderate the consumption of foods high in fat , sugar and salt. It is useless to natura farms keto cost deprive you. Simply vary and balance your menus by focusing on low calorie foods.

In short, the practice of a sport associated with a healthy diet and good hydration will allow you to have thinner calves.

How to firm up her pregnant glutes?

The body of a woman undergoes remarkable changes during pregnancy . Weight gain, water retention, stretch marks and muscle relaxation are often the price to pay for the happy event. Dear future moms, know that it is quite possible to keep a beautiful silhouette while being pregnant but for that, you must put yourself to sport.

If your goal is to firm the buttocks that tend to become flaccid during this period, the following exercises are for you .

First gluteal exercise for pregnant women
To practice this physical activity properly, you will need a chair . Stand with your back straight and your heels slightly apart. Take a rest on the back of the chair with one hand and natura farms keto extend the other arm along your body.

Now, gently bend your knees while lifting your heels to solicit your glutes. You will do half-flexions. Make a series of 10 flexions a day but if you feel able to do more, it will be even better. It is important to manage your breathing well to avoid getting tired too fast. Take a deep breath as you descend and exhale while going up.

Second gluteal exercise adapted to pregnancy
Just like the previous exercise, it is very easy to do , requires a chair and is safe for the future mother or the baby to be born. You must also put yourself in a standing position, your back straight, one hand resting on the back of the chair, the other hand resting on your thigh.

Now, gently lift the leg to the side and make circular movements in the air . Do the same with the other leg. Do a series of 5 movements with each leg or more depending on your rhythm. Do not forget to always breathe.

Third gluteal exercise for pregnant women
Stand with your head and back straight against a wall. Spread your legs slightly, keeping the soles of your feet flat on the floor. Put your hands on your hips. Then, gently try while leaning against the wall. Then, get up very gently and start again 5 to 10 times per session according to your capacity. Once again, a good breath should be appropriate for your good .

Adopt an adequate diet
When you are pregnant, dietary restrictions are strongly discouraged, but you can still watch your nutrition to get firm and toned glutes. Thus, in addition to the exercises mentioned above, focus on healthy and protein foods such as lean dairy products, white meats, fish and shellfish.

Avoid fats as well as industrial products that contain chemical components.

Crossfit Sport Program

An unhealthy lifestyle, which promotes malnutrition and lack of sports, can quickly make you gain pounds. If you have crossed a course and are now overweight, do not wait! It’s time to get back to your exercises to quickly find a great look.

By choosing the crossfit, you will opt for a complete sports program that not only will burn your fat , but also strengthen your muscles. It’s your turn !

Exercises to lose weight
The abs: it’s the most classic. With these very simple movements, you put a lot of pressure on your stomach and your abdominals, which will melt them first.
Skipping rope: causing a rapid weight loss, this physical activity is comparable to running . Only here, great attention will be required not to stumble.
The jump: as its name suggests, you will simply have to jump on a medium high enough, then go down and bio x keto repeat the thing.
Dips: by holding parallel bars (at your hips) with both arms, it will be enough to go up and down your body by folding them. These movements strengthen your biceps.
Push-ups: the base remains the pumps . But depending on your habits, you can intensify and complicate movements.
For those looking for a real challenge, the circuit training or HIIT is more efficient and makes you lose weight faster. However, the efforts to be provided are intense . It is therefore advisable to regulars.

How to insert it into your schedule?
To reach your goal without putting you in danger, the presence of a coach is sometimes useful. Fortunately, you can find some in a gym. Moreover, going to a specialized place can be a more important source of motivation. You will probably be surrounded by people in the same case as you. At the level of exercises, it will be necessary not to exceed 1 h of crossfit per session. Three sessions a week will be enough to burn 2,160 calories (720 calories x 3). And to hold on, support your physical efforts with proper nutrition ! The best is to eat mainly protein dishes, stopping the consumption of fat, flour, gas and alcohol.

Executed in the state of the art, the crossfit is one of the most effective programs to lose weight. For the more assiduous, it will even gain volume in the biceps . For this, listen only to the advice of a good coach, never neglecting your diet!

Which sports do I practice at 9 months of pregnancy?

It is not because one is pregnant that one will remain physically inactive during the 9 months of pregnancy . Sport is more than useful for women who are expecting a baby from the beginning until the end of their pregnancy. But then, which physical activities should one practice? Here are some ideas to take note of.

Walking
For all future moms, physical activity is strongly recommended to give more energy to the mother as to the baby. Only, it is necessary to pay attention and to practice it gently to avoid the risks of miscarriages especially during the first trimesters of gestation.

Walking is one of those exercises that you will have to put into your routine from the beginning super s keto until the end of pregnancy . Walking is a good alternative if you are not very athletic.

Swimming
Although it is often forgotten, swimming or water aerobics is the best exercise for a woman who is expecting a baby. Whether you are a good swimmer or not, put in your program a few swimming sessions a week. Swimming not only helps you breathe better , but is especially beneficial for preparing you for delivery.

However, avoid diving directly into cold water , as this may lower your temperature, which can affect your baby.

The bike
Contrary to what most people think, cycling is allowed to pregnant women . As long as your belly does not take up too much space and does not bother you, nothing prevents you from getting on the bike a few times a week at least until the 5th month. Know now that the bike allows to aerate, but also toning the perineum .

However, be sure to roll slowly to avoid the risk of falls and ban bicycles that have too much shaking as the case of mountain bikes, for example . Keep in mind that your goal is not to break the cycling record, but to give your baby more energy.

Yoga
Yoga is also recommended for women who are expecting a baby . This physical exercise is as good for the future moms during the prenatal period as after the birth. This discipline has the principle of mixing the relaxation of body and mind to get rid of stress that are also very harmful to pregnant women.

During your sessions, you must be accompanied by your midwife or physiotherapist who helps you to perform the exercises in accordance.

In short, there are indeed sports that are allowed to women who are expecting a baby . But remember to listen to your body and your needs for your well-being and that of your baby. If possible, ask to be accompanied during your sessions.

Yoga: ideal for weight loss of the upper body

The practice of yoga has become widespread in recent years . And for good reason. Many virtues are attributed to this discipline coming from the East that would be as beneficial for the mind as for the body . New ally of people wishing to lose weight, it would include weight loss of the upper body.

The slimming benefits of this discipline for the body
Although it is not a sport in its own right, there are many yoga exercises that allow you to lose weight. Indeed, it is a discipline whose positions require a lot of heart. It pure bhb keto improves cardiovascular health, accelerates fat loss and eliminates toxins in organs and tissues . When practiced on a regular basis, it smoothly muscle and tones the body, increases flexibility and improves posture.

On the mental plane, it is equally beneficial. It’s one of the best ways to relax, get rid of stress and tension, remove all worries and be able to think more calmly. In turn, this improvement of the mental state makes it possible to no longer have recourse to the cravings to calm his states of stress and his jumps of humor.

The board: an ideal posture to strengthen the upper body
The board allows you to work the abdominal muscles and strengthen the muscles located in the upper back. To achieve this, adopt a position similar to that of a board and keep your torso straight to form a straight line from head to toe.

Then move the pressure towards the abdominal part of your body while pushing your belly towards your spine. Hold the same position for 10, 30, 45 or 60 seconds. Note that the more exercise you do, the longer the hold time will be .

Grasshopper: another posture for the upper body
Still called Salabhasana, this posture is difficult for beginners, but it is beneficial on many levels. It strengthens the muscles in the shoulders and arms, corrects problems in the back and improves overall flexibility. Over time, you will also improve your digestion through a massage effect on the internal organs.

To achieve this, put yourself on a mattress and lie on your stomach, stretch your arms on each side and spread your legs to the width of your hips. Then put your forehead on the mattress and inhale by raising your head while pushing your arms towards your feet and lifting your chest off the ground. Hold as many seconds as you can, return to a normal position by exhaling and resume.

In short, Yoga is a discipline that can effectively strengthen the upper body. It can contribute to weight loss in this part of the body. If you have trouble with how to do the different exercises described here, the advice and follow-up of a master may be necessary.

Cellulite: salt is your enemy!

If a slimming diet can get rid of extra pounds, the orange peel , she often continues to hang on. To eliminate it, and if you tried to eat less salty? Tips and explanations.

Salt, a well-known cellulite factor
When consumed in too large quantities, sodium pushes water to accumulate in the tissues: it is the retention of water .

At the origin of watery cellulite, this sneaky that reaches even the thinnest, water retention also bodyfit keto maintains fibrous cellulite – you know , this very encrusted orange peel that sometimes follows you for years …

To get rid of your dimpling, it is therefore necessary above all to avoid this phenomenon and promote drainage . If sodium is needed by the body, there is not enough!

Three effective tips for eating less salt
From potatoes to cabbage to carrots, many foods naturally contain sodium. No need to add more ! To limit your contributions, here are three tips to apply daily:

1 Remove processed foods

Prepared dishes, bouillon cube, charcuterie …: all these industrial foods are real sodium bombs . To avoid excess, choose simple products and home cooking.

2 Do not salt your meals anymore

Salting is often an automatic gesture: sown on the dishes before even tasting, sodium is omnipresent in our plates. To limit the damage, think about it: does your dressing really need to be salty ?

3 Find other sources of flavor

“Not salted, all my dishes are bland, how to give them more taste? Sodium is not the only flavor enhancer! Think also of herbs , spices or even dietary salt, based on potassium chloride.

Health: vices and virtues of sodium
Necessary for the body, sodium plays a fundamental role in the functioning of cells . Crucial for water balance, it also allows neurons to form nerve messages.

But to meet all our needs, 4 grams of sodium are enough , and excess can seriously damage health …

If your sodium intake is too high, you directly increase your blood pressure and your risk of a cardiovascular event . Some heart and kidney diseases are also linked to too much sodium intake.

Although essential, sodium must be consumed in small quantities . For your health and to remove your cellulite, leave your salt shaker aside!

Supplements vs Food

This is the second part of the Supplements vs Food article , in which the differences and benefits of supplements against food are compared from a neutral and informed point of view.

Quantities of nutrients: The pill against the fork
You can get large amounts of EPA / DHA thanks to the fish oil in capsules, much more than you could get by eating fish. And even if you eat a lot of fish , remember that we live in a polluted world, whether wild or farm, the fish is usually contaminated by heavy metals or some kind of organic pesticide. So it is much better to supply these fatty acid needs through the use of supplements.

And it’s not just fish oil, there are also things like CLA . You can consume a couple of grams of CLA each day through supplements, but you would have to consume gigantic, unrealistic amounts of milk, meat and turkey to get that amount.

Creatine falls into the same category. It would take around 5 kilos of raw meat to get the amount of creatine needed for a load. It is clear that creatine supplements are superior to whole food sources.

The vitamin D? Is the same. You can not drink enough milk fortified with vit. D to obtain healthy blood levels. Most of us have to supplement.

Now, if there are doctors, dieticians, or government officials who would like to tell us to drink 14 liters of milk per day instead of taking a simple vitamin D pill, we are ready to listen to them.

The supplements are refined, and that’s always bad, right?
Not necessarily, for example, testex 100 quality fish oil supplements are refined to eliminate all harmful substances, such as mercury. Milk protein supplements are refined to eliminate lactose and other things we do not want, keeping the good things we want.

The term refined, as it applies to supplements, does not mean the elimination of important aspects of it, which is what happens when we talk about refined foods (for example, the addition of large amounts of sodium). The intention of refinement, in this case, is to do better.

Timing of nutrients and supplements
Supplements may have another advantage over whole foods: accurate timing . While foods are digested and absorbed slowly, supplements can provide those nutrients at the right time and at the desired dose.

In this case we will take as an example caffeine . If you want a rapid intake of 200mg of caffeine, you should simply take a pill of this. The consumption of coffee is fine, but it is “doubtful, neither is it so fast and nor is it so precise in its doses. Also, except for iced coffee, when it is 100 degrees in summer, a cup of coffee before the squat day does not seem very appetizing.

People tend to drink coffee as if they smoke, they do and they drink it all day long. I am not sure of the benefits that a low and spaced dose of caffeine can provide. Of course, it does not do anything for performance reasons. To improve performance, a large dose is needed, all at the same time. Most research suggests 6 mg per kilo of body weight (less likely to increase fat loss ). And remember, caffeine is not exactly the same as coffee.

Secrets to increase muscle mass without getting fat

To discover how to increase muscle mass without gaining weight, it is necessary to maintain a good daily discipline both in the performance of physical exercise and a strict diet. The truth is that these diets are strict but really cover the entire range of essential foods for the healthy functioning of your body and in terms of physical exercise, do not worry, once you have become accustomed to your daily routine, you will not conceive your day without them.

What you need to know to increase muscle mass without getting fat
Actually the real secret to increase muscle mass without gaining weight is to consume the essential nutrients for muscle development and physical activity, as well as to avoid the foods that normally fatten us, such as saturated fats, excess flours, sweets, chocolates , etc.

To achieve an effective development of muscle mass, it is recommended that men increase their caloric intake between 500 and 1000 calories and for women between 250 and 500 calories.

It is advisable to increase only ½ kilo per week, if the person interested in increasing their muscle mass gets to increase 1 kilo per week it will be necessary to start restricting the food intake.

Anyway, remember that the goal of muscle work and diet that is carried out in order to achieve this purpose, increase lean body mass and obviously decrease fat mass. proflex muscle The elements of our body that have more weight are muscles and bones, while fat weighs much less, so an obese person can weigh even less than a person who has the same size but has much more muscle mass.

Without further ado, our best secrets on how to increase muscle mass without gaining weight.

How to increase muscle mass without gaining weight. Phase 1.
Aerobic work:
People who want to know how to increase muscle mass without gaining weight but find it hard to get rid of those extra pounds they have in their bodies, should considerably moderate their caloric intake. One of the most effective ways to decrease the fat percentage of the organism is through the performance of aerobic work.

The combination between strength work and aerobic work is fundamental to achieve an optimal physical state, reducing the cardiac complications that can contract strength work, due to the overload and the muscular augmentation that includes the increase of the muscles of the heart.

Aerobic work mobilizes fatty deposits accumulated in the body and that we can see in the stomach, arms, hips, legs, neck, etc. The most advisable thing is to carry out a daily routine of between 30 and 45 minutes of physical activity, at least during 3 days a week,

This type of activities will help keep you fit, in addition to solving how to increase muscle mass without gaining weight will also help you to mobilize the accumulated fats in your body, helping you to define and contour your body.

You must keep in mind that the aerobic work you do is not greater than the work of force and therefore does not help you lose muscle mass or slow down the increase of it, try to achieve the perfect balance between the loss of fatty deposits of t body and the increase of your muscle mass.

How to increase muscle mass without gaining weight. Phase 2.

Feeding:
Carbohydrates are the nutritional basis of athletes who need to maintain energy through long hours of training, since carbohydrates are a “fuel” that the body can quickly dispose of. If you want to increase your muscle mass, the foundation of your diet lies in proteins, the compound carbohydrates will help you to have a little more energy during your training and the simple carbohydrates that you can find in fruits, will help you to maintain your tissues and to hydrate your body.

A fundamental recommendation is not to consume carbohydrates in excess, some people say that they should not even be eaten at night because they can help increase fat deposits (since at night you will not do any activity).

If you want to reduce your fat mass, it is best to consume any type of carbohydrates in the morning, this way your body will have enough time to assimilate and consume this type of calories.

Remember to reduce the intake of simple carbohydrates and consume only those compounds, consume oats, foods rich in fiber, etc. during breakfast.

How to work shoulder muscles to achieve a large volume increase

To work your muscles well, do not forget to do a good warm-up and stretch beforehand . In the case of the shoulders, it must be taken into account that the external rotation movement of the shoulder is the weakest of all, so a good warm-up is recommended, which should include external and internal rotations of the shoulder, rotations up and down .

Working shoulder muscles is one of the most complex, due to its tendency to injury and instability. But since most sports require some shoulder movement, it will always be important to train the shoulders 100% .

How to work shoulder muscles
In the following video we have an example of shoulder work in the gym.

The most efficient exercises to work the shoulder are:

Press Military sitting trasnuca with bar,
Press Military sitting with bar,
Lateral lifts with dumbbells,
Face Pull.
The deltoidIt is a shoulder muscle. It has the shape of a hollow semi-cone, which surrounds the shoulder snap hero testo joint and joins the scapular waist to the humeral shaft.

The best isolated exercises for deltoids are:

Previous portion:

Press Military Sitting with bar behind the neck,
Press Military Sitting with bar,
Press banking inclined.
Medium Portion:

Face Pull,
Dumbbell side lifts,
Press Military Sitting bar behind the neck.
Posterior portion:

Face Pull,
Bird-type lifts prone grip.
The trapezius muscleIt is another muscle that has to be worked along with the shoulder muscles. It is located in the posterior region of the neck and trunk.

The best exercises for the upper portion of the trapezius are:

Findings with bar,
Military Press standing with bar,
Lateral elevations carried over the horizontal.
To work the shoulder muscles efficiently, intensity, technique, range of travel and grip width (related to the rotation of the humerus) are needed. A wider grip stimulates to a greater extent the medial and posterior head of the deltoid.

After working shoulder muscles, the result will be a rounded and strong shape, which allows to expand the width of the back and mark the distance between the ends of the torso, which gives the man a better bearing.

As if that were not enough, working muscles of the shoulder helps prevent injuries, since it strengthens the muscles that support the joint and helps to take care of it when we work with high loads.

Therefore, regardless of the sport you practice, in your training you should not forget the work of the shoulders to be more efficient, in step look in better shape.