Editor Natalia Kapitsa and personal trainer Julia Pogotskaya (@julymaevskaya) continue the experiment. A new set of exercises and a detailed nutrition plan for the next week. It won't be easy!
Natalia Kapitsa
BeautyHack Editor
“My body started to change. The abs and biceps are clearly visible, it looks more toned. From the great news: I managed to gain 500 g. Given the lack of weight, this fact is a great victory. Julia says that this is a great dynamic and the end result will be great. This week I had three trainings - Yulia flew away on vacation, so the next week I will train without a "overseer". I hope for my willpower and character."
Nutrition
Monday Breakfast: omelet with vegetables + wheat milk and strawberry smoothies
Snack: cheesecakes + strawberries
Lunch: brown rice and chicken breast meatballs in tomato sauce
Dinner: salad of tomato, cucumber and greens with tuna
Tuesday
Breakfast: millet porridge with banana in coconut milk
Snack: sandwich with whole grain bread with salmon and avocado
Lunch: spelled pasta with shrimp and zucchini
Dinner: baked vegetables with cheese
Wednesday
Breakfast: oatmeal with cheese and herbs
Snack: boiled egg + green apple
Lunch: chicken breast with orange and cheese + bulgur with rosemary
Dinner: fish cakes with baked zucchini
Thursday
Breakfast: cottage cheese casserole
Snack: nuts + dried apricots
Lunch: zucchini stuffed with chicken breast and vegetables
Dinner: salad with seafood
Friday
Breakfast: buckwheat + vegetables + egg
Snack: vegetable salad with cheese
Lunch: beef stew + brown rice
Dinner: carrot salad + baked trout
Advice! Buy protein bars and carry them with you wherever you go. If there is no time for breakfast, lunch or dinner, it can replace meals. But pay attention to the composition - there should be no sugar, harmful preservatives and dyes. Only hydrolyzed soy protein, milk protein and other natural ingredients.
Workouts
Exercises are performed without interruption in two circles. At the end of the workout, a set is done for the press. You can choose any exercises - the main thing is not to take long breaks between sets. You can also add several types of dynamic planks to your workout.
Challenge BeautyHack: how to build muscle in a month? Part 1BeautyHack Challenge: how to build muscle in a month? Part 2
