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.
“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."
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
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
Breakfast: omelette with cheese and vegetables + coffee
Lunch: chicken breast meatballs with brown rice
Dinner: asparagus beans + grilled turkey fillet
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
Breakfast: oatmeal with cheese and nuts
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
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).
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