
Editor Natalia Kapitsa checks whether it is possible to achieve a beautiful relief in a month and continues to study with Julia Pogotskaya (@julymaevskaya). BeautyHack publishes a detailed meal plan and workout videos. See the first week of the challenge here.

Natalia Kapitsa
BeautyHack Editor
“The second week of training was given with difficulty - flights, transfers and the Green Marathon“Running Hearts”made their own adjustments. But my coach is not interested in excuses - I was in the gym 4 times, and one training session is still waiting for me on Saturday. Only a week has passed, but my muscles respond perfectly to physical activity and proper nutrition - the relief of the muscles of the abdominal and biceps began to appear a little. In addition, before going to the shower, I do self-massage with a brush with natural bristles and go to the bathhouse. In the steam room I take with me herbal tea with lemon and thyme from mint and raspberry leaves. During the day I drink a lot of water and almost completely gave up dairy products in the afternoon."
Nutrition

Monday
Breakfast: oatmeal in rice milk with banana and nuts + egg + coffee
Snack: loaf with avocado and salmon
Lunch: spelled pasta + chicken breast with zucchini and tomato + vegetable salad
Dinner: tuna salad with quail eggs
Tuesday
Breakfast: buckwheat porridge + chicken fillet + cucumber + coffee
Snack: whole grain cheese pancakes
Lunch: brown rice + carp fillet with vegetables + fresh tomato
Dinner: river trout + vegetables baked with garlic and herbs
Wednesday
Breakfast: omelette with cheese and vegetables + coffee
Snack: almonds
Lunch: chicken breast meatballs with brown rice
Dinner: asparagus beans + grilled turkey fillet
Thursday
Breakfast: whole grain bread sandwich with salmon, avocado and quail egg scrambled eggs
Snack: kefir + rye bran
Lunch: seafood pasta + salad
Dinner: protein omelet with salmon + fresh vegetables
Friday
Breakfast: oatmeal with cheese and nuts
Snack: pear
Lunch: chicken fillet baked with orange and cheese + buckwheat.
Dinner: grilled river trout + vegetable salad.
Advice! If you didn't have time to prepare a healthy meal with you, make a salad, the ingredients for which can be found in any store:
Bulgarian pepper - 1 pc.
Tomato - 1 pc.
Cheese - 14 g
Canned Tuna - 150 g
Greens
Training
Exercises for one muscle group are done without interruption. When moving to the next one, a 30 second break + a glass of water is allowed. Only 2 laps! The workout ends with exercises for the abdominal muscles (2 sets).
Popular by topic
May Baby Boom: Celebrity Couples Who Became Parents This Month

There was a baby boom in quarantine! Some star couples announce pregnancy (we talked about them here), others - about the birth of children. Someone became parents for the first time, and someone already had a sixth child. All last
BeautyHack Of The Day: How To Color And Shape Eyebrows Correctly

Correctly shaped eyebrows give the face a well-groomed and neat look. The first thing to do is to style the hairs with gel or hairspray - so the shape will be perfectly adjusted. The easiest way is to start painting over br
We Asked A Psychologist How To Relieve Facial Muscle Tension With The Help Of Aromatic Oils

Stress not only kills nerve cells, but also our beauty. It is a common cause of hair loss, dull skin color, and weak immunity. We asked a psychologist how to help the skin cope with it. 1 These include: fasting
Ursula Kim's Personal Experience: How To Gain Muscle Mass And Build A Training Plan

Blogger and author of The Marathon: 21 Days Without Sugar, Urula Kim details her workouts and explains why she is against food bans and restrictions. Sport appeared in my life at the age of 18. By that time
BeautyHack Of The Day: To Keep Lipstick All Day Long

In order for the lipstick to lie flat and hold firm until the end of the day, you need to follow a few rules. The BeautyHack editors have collected some tips for creating the perfect lip makeup and recorded a short video tutorial