"How to get the body in shape if there is no time for long diets and a visit to the fitness room?" - almost every woman asked this question at least once in her life. Rare girls turn to nutritionists, cosmetologists, trainers and plastic surgeons in order to restore beauty to their figure under the supervision of a professional. But you want to look irresistible and sexy as soon as possible.

There are only three ways to achieve attractiveness in a short time:

• Diets;
• Physical activity of the desired focus and intensity;
• Cosmetics, cosmeceuticals and beauty treatments.

Diet food

Changing eating habits does not require much effort and time. Therefore, it is diet that remains the most popular way to fight overweight.

With it, you can completely change your wardrobe, losing weight by 6-8 sizes, or prepare for a responsible event.

1. The first stage of losing weight is determining the ultimate goal. How much do you want to lose - 5, 10 or 15 kilograms?
2. How long do you expect to do this? Immediately give up the thought of quickly getting in shape, eating 400-600 calories per day. Yes, you will lose dramatic weight in just a week, but your stomach will suffer. And later, the weight will return in double volume.
3. Losing weight correctly means eating a balanced diet on a regular basis. Food is made up of proteins, fats, and carbohydrates. By combining them in the right amount, you can reduce the belly or simply tighten the contours of the body.
4. Without harm to health, you can limit your fat intake to 25 g per day. To understand whether the norm has been exceeded, you will have to read the inscriptions on the packaging of the products. For example, 100 g of ordinary buckwheat contains 2 g of fat, 100 g of lard - 99 g.
5. Simple carbohydrates also interfere with weight loss: they are found in cakes, bread, baked goods, sodas and fast food. Complex carbohydrates, on the other hand, quickly saturate the body and take a long time to digest. Therefore, you need to have breakfast and dinner with cereals, fruits with a lot of fiber and low-fat dairy products.
6. How to shape your belly with diet? Get rid of legumes and fruits that are high in sucrose first. They cause fermentation processes in gastrointestinal tract, further increasing the waist. Lay on tomatoes and cucumbers, pineapple and orange juice. Eat breakfast with oatmeal, lunch with boiled or baked chicken breast without butter.

Exercises

Boring "crunches" and squats have bothered everyone who regularly plays sports. According to statistics, about 40% of girls refuse to exercise because they find them boring and monotonous. There is only one way out: the sports chosen for weight loss should be as enjoyable as buying your favorite perfume or dating your boyfriend!

• Playing tennis is one of the most useful species aerobic exercise. An hour of intense competition on the court is equivalent to an hour of exercise on a machine. The racket and ball help to strengthen the muscles of the arms and chest, normalize blood pressure and help relieve stress.
• Swimming is no less effective. During it, all muscle groups are involved. female body... It has long been noted that swimming allows you to get rid of cellulite, puffiness and "looseness" of problem areas. The calorie-burning effect is complemented by the massage action of the water currents. However, swimming is not recommended as a therapy for people weighing more than 100 kg.
• Cycling is good for losing weight too. Buying a bike will give you the opportunity to move around the city on your own, without being tied to traffic jams, buses and metro. By pedaling, you strengthen calf muscles, train respiratory system and reduce body fat in the buttocks area.
• How to shape the chest and shoulder area? Go rock climbing. This extreme view sport, of course, requires some financial investment, but it brings extremely positive emotions.

Cosmetic ways to lose weight

Special cosmetics and beautician services are the most modern methods of eliminating unnecessary pounds.

The answer to the question " how to get in shape?»Any pharmacist or consultant of a medical cosmetics store knows now. It is easy to find scrubs, creams, serums, concentrates and slimming wraps on sale.

The main components of such funds are:

1. Algae (they affect the distribution of the fatty layer under the skin and the speed of blood flow);
2. Kaolin or white clay (it detoxifies, strengthens the skin and prevents the appearance of stretch marks);
3. Caffeine (excellently stimulates, quickly removes fluid from the body and prevents the appearance of puffiness);
4. Amino acids (reduce the volume and interfere with the formation of fatty deposits);
5. Essential oils of eucalyptus or mint (pleasantly cool the skin and help with orange peel»).

For cosmetics to really benefit, you need to apply them in a specific order. Clean the skin with a sponge or loofah washcloth with the addition of a draining shower gel. Apply the scrub with massaging movements, rinse it off after 5 minutes.

Make a seaweed or clay mask by wrapping your thighs cling film... It is important to know how to shape your buttocks with a fat burning cream or gel. Apply generously, then start exercising.

However, home care is no match for in-salon slimming treatments. Cosmetologists know how to shape arms, belly, upper part thighs are traditionally difficult zones for weight loss.

Cellulite, for example, is easiest to cure with a vacuum cupping massage... Yes, it leaves bruises and temporary painful sensations... But just a week of massage is enough to remove moderate cellulite.

Modern beauty parlors offer cavitation (ultrasonic liposuction) to those wishing to lose weight. Ultrasound breaks down fat deposits and removes them without surgical intervention... For 10 sessions, you can easily lose 4-5 kg.

For spider veins and small fat deposits, cryotherapy is useful - treatment with low temperatures. Cold "awakens" cells, pushing them to accelerate metabolism.

Whichever method you choose to return the weight to normal, it is not enough to achieve the desired result. It is important to maintain it without overeating or neglecting any physical activity... Otherwise, you can forget about attractive appearance.

To quickly tighten flabby skin, prettier face and start losing weight, you will need tips that reveal the secrets of how to get in shape in a week. If there is an important event ahead, then you should start preparing for it in advance. When there are only seven days left, you can try to get in shape to look good, well-groomed, attractive.

How to put yourself in order

If a girl, woman or even a man is interested in how to quickly get in shape, there is simple rules gradually bringing the target closer. In seven days, it will not be possible to lose 10 kg, get rid of stretch marks, but it will turn out to improve the condition of the figure, hair, skin and nails. Use the tips:

1. Figure. Daily execution physical activity (squats, twists, bends) will give elasticity to the buttocks, slender legs, help to reduce the volume of the abdomen and lose weight at the waist.
2. Correct menu. Eat protein, fiber, and low calorie foods for a week. Eat more chicken fillet, low-fat cottage cheese, vegetables, fruits. Drink plenty of fluids, choose a fasting day. Nutritionists advise fasting on buckwheat or a mono-diet on kefir.
3. Hair. Visit a hairdresser, update your haircut, get a mask.
4. Leather. Take an intensive vitamin regimen. Get a mineral complex, make masks every day, carry out peeling.
5. Nails. Do oil baths before going to bed, alternating them with salt baths, do a manicure, use a cream daily to soften the skin.

Where to start the transformation

The following daily tips will help you learn how to get in shape in a week. This plan is universal, applicable to any important event:

1. Relax, de-stress, take a walk on fresh air... Sleep at least 9 hours a day, drink chamomile tea or hot milk with honey at night, ventilate the room before bed.
2. Avoid coffee, black tea, carbonated sugary drinks with a lot of calories. Reduce your salt intake, increase the number of meals, but reduce the serving size. From the products, choose boiled meat, fish, fresh vegetables, dairy products with a small amount of fat. Give up baked goods, simple carbohydrates, sweets, have a hearty breakfast, a normal lunch and a light dinner.
3. Visit a bathhouse or arrange a SPA at home. Take a contrast shower, massage with essential oils.
4. Get a manicure, pedicure, exfoliation, relaxing treatments, haircut.
5. Go in for sports - exercise, stretching will help you look perfect.

How to get prettier in a week

According to the type of problem area, advice on how to put yourself in order in a week differs. For the figure, this will be regular exercise and nutritional restrictions, for hair - the use of masks and visits to stylists, for the face and hands - caring procedures. If you perform them for seven days, you can significantly prettier and improve your face, body, hair and hands.

Put your face in order

To look beautiful, you need to tidy up your face. For this, a system of cleansing, toning and moisturizing has been developed. Sample program face care throughout the week:

• Style your eyebrows yourself or with a stylist.
• Apply a peeling, cleansing clay mask and moisturizing or nourishing. Such a one-time approach will saturate the face with the necessary substances, remove peeling, smooth the relief and cleanse the pores.
• Make an eye mask. Buy ready-made patches or put green tea bags, cucumber slices on your eyelids.
• Use a self-tanner or go to the solarium.
• If possible, visit a beautician for deep cleansing of the face without harm.

Get the body in shape

There are many ways to get the body in shape and throw off overweight... If only a week is allocated for this, you can do the following:

• start the morning with exercise or body flex gymnastics;
• take a contrast shower followed by the use of anti-cellulite or firming creams;
• give preference to a healthy diet, but do not sit on rigid mono-diets that limit normal nutrition;
• limit the consumption of salt and sweets, drink more pure non-carbonated water;
• pass the course cosmetic procedures – vacuum massage, lymphatic drainage.

Get your hands in shape

A woman needs to constantly monitor her hands, because this is her business card. Here are a few useful tips how to get your hands in shape in a week:

• do a manicure;
• regularly pamper your hands with steaming baths, oil wraps, cut the cuticle;
• make nourishing masks and scrub the skin;
• if there is excess weight exercising with dumbbells.

Video

"Can not be! Until the most important event, there is absolutely nothing left, but I am not ready yet: the figure is not the same, the hair and nails are in a deplorable state! What should I do?" This often happens to women when there is little time left before the vacation, the wedding of a friend, the New Year, for example, 30 days. Agree, a little. There is so much to do to tidy yourself up. I once had this problem. 30 days, that is, 4 weeks, 720 hours, 43,200 seconds and a bunch of ways to renew yourself. If you think about it, not so little, if you approach the matter wisely. Let's get started!

It is not even worth discussing that for a woman this is a force majeure situation. A limited amount of time, a huge number of tasks, a mission, and indeed, it seems impossible. In order to cope with success, I made a plan for myself, from which in no case should you deviate.

How I quickly tightened my figure with these exercises

Needless to say, how important it is for our body physical exercise... Sports activities strengthen the body, add energy, give a charge of positive emotions, diversify our life and, most importantly, are an excellent prevention of many diseases.

I have many friends who work out in the gym, one even works as a trainer in a fitness club. I decided to talk to this girl and find out the secret: how quickly, namely in 30 days, without visiting the hall. What she told turned out to be a great discovery for me and turned all my ideas about physical exercise... A friend talked about an amazing person, fitness trainer, author of books about healthy eating, video lessons with training for various purposes and intensity - Jillian Michaels... And she gave advice to go through a 30-day weight loss video course.

I will briefly tell you about this course. The complex is specially designed for people who do not go in for sports on an ongoing basis, but want to lose weight and tighten their body. The course is designed for 30 days, includes 3 ten-day levels. There is a break day between the levels. Each workout lasts approximately 30 minutes. Before the first lesson, I thought that this was some kind of regular nonsense that would not help transform the body so quickly. But I was mistaken, because the first results became noticeable after two weeks of intensive training. Jillian Michaels' video tutorials can be found on the Internet and you can study them at your pleasure.

Regenerated hair in 30 days - as easy as shelling pears!

Few can boast of naturally lush hair, smooth hair and shine. All of this can be achieved with a little effort and simple procedures.

After another trip to the hairdresser's, I decided to take care of my hair with all responsibility, because I have 30 days to transform it.

Let's start. I love cosmetic and essential oils. And there is nothing better for hair than almond oil and nettle. It is easy to make masks from them, and the effect will be gorgeous.

How do I prepare hair masks

I pour oil into a container (they can be mixed together) and put it in the microwave to warm it up a little. I apply warm oil to the roots and massage it into the skin. Then I evenly distribute the oil over the entire length of my hair, put on a shower cap and wrap my head in a towel. I do this mask 2-3 times a week and keep it for at least 2 hours, sometimes I leave it overnight. Then, as usual, shampoo my head. Many people think that oil is difficult to wash off, but it is not. There is not even a hint of an oil film on the hair. Oils give curls softness, shine and strength.

Scrub Scrub - Another My Favorite in Hair Care

For the scrub, I use ground sea salt (the main condition is naturalness, without dyes and fragrances) and kefir. I apply the mixture to moisturized skin and rub in with massage movements for 3 minutes. But you do not need to get carried away with scrubbing, because for effective strengthening hair follicles and stimulation of hair growth, 1 procedure every 2 weeks is enough.

Personally Tested Hand & Foot Care Recipes

Our arms and legs also need care. Often there is no time or opportunity to go to the salon to see a master. In this case, home manicure and pedicure procedures come to the rescue.

The skin of the hands is most susceptible to the negative effects of external factors - cleaning, cooking, washing, frost, wind and much more. To do household chores, I recommend buying surgical gloves at the pharmacy, they are durable and perfectly protect the skin from harmful elements. As for beauty procedures, there are a bunch of ready-made scrubs, masks, exfoliants, serums and other similar products in stores.

But I love using self-made cosmetics, and so I would like to recommend a number of home spa treatments.

1. Scrub. Dry skin is unpleasant to the touch. To soften it and remove dead cells, I use table salt and almond oil. Using a cotton swab, I rub this mixture into the skin of my hands. After exfoliating, use a moisturizer. Scrubbing is enough once a week.
2. Mask. The simplest but most effective procedure. Take any moisturizer for your hands, mix it with almond or apricot oil, apply to your skin, and put on manicure gloves (available from cosmetic stores) overnight. It is better to do this mask every day, it will keep the skin hydrated and soft.
3. Hand bath. Affordable and effective remedy... I mix 1 teaspoon with warm water lemon juice, the same amount of almond oil and hold the handles for about 10 minutes. This will help soften and smooth rough skin.

Now let's talk about the legs. Scrub your feet well with sea salt and pumice, grease with greasy cream at night and put on socks. Nowadays, special socks for a pedicure are very popular. Inside there is a composition with the addition of lactic acid, which exfoliates dead cells, due to which the skin of the feet becomes soft and smooth.

A good beautician is not lying on the road, it is not easy to find a professional in his field. I was lucky in this, although I am not a frequent visitor to him. And all because the specialist explained to me how to take care of the skin in order to avoid serious problems.

My beautician's advice:

1. - the key to healthy skin. To do this, you can use gel, foam, mousse, the main thing is to choose a product for your skin type. I clean it 2 times a day - morning and evening.
2. After cleansing, you should tone the skin with a tonic. I made a conclusion for myself that to use better means alcohol-free. The skin does not dry out, therefore, there is no excessive sebum secretion.
3. Moisturizing. Any skin needs hydration, even oily skin types. For this I use the cream in the morning and in the evening.

I have combination skin, rashes are frequent. My beautician advised me to try a miracle remedy, zinc ointment. It is sold in any pharmacy, it costs a penny, and the result of the application is amazing. It dries up pimples, heals wounds after them, and has a calming effect.

I also have tea tree oil in my arsenal. I apply it pointwise on an inflamed pimple, it dries perfectly.

A honey mask is another remedy recommended by a beautician. Honey is a natural product used for cosmetic purposes. I apply honey all over the face, avoiding the area around the eyes, and leave it on for 20 minutes. Before washing off the mask, I begin to massage honey in with massage movements, it exfoliates better and softer than any scrub. It is enough to use such a mask once a week.

Of course, home procedures cannot completely replace salon methods (in terms of cleansing the skin from blackheads or milia), but the correct step-by-step care will help to transform the face as much as possible, make the skin noticeably cleaner and more attractive.

Putting yourself in order in 30 days is a very real task, the main thing is to put a little effort into it. And self-care should become a habit, because there is nothing more pleasant than a beautiful, self-loving woman.

« The frantic pace of life, long and hard driving, cooking, constant rush, lack of time - all these trends of our time have deprived many women of the opportunity to take care of themselves. But warm summer days are just around the corner! Very soon we will finally take off the orderly down jackets and coats, put on shorts, T-shirts, swimwear and go to the pond or on vacation at sea. But how can those who are "drowning" in their daily affairs and worries and who are in constant time trouble prepare for the upcoming swimming season in order to attract their attention on the beach?

Fortunately, there is a way! Especially for the fair sex, who do not have the opportunity to regularly visit the gym, I have developed a special set of exercises for the home, performing which for only 20 minutes a day, you will look athletic and fit in a month! The main advantages of express training are the absence of contraindications (except for pregnancy) and its very effective effect on all major muscle groups!"- says the expert methodologist and coordinator of the direction of group programs federal network fitness clubs X-Fit.

Express workout at home: 6 best exercises

1. Army plank through the lunge

This exercise has two main phases: lunge and plank. Through a lunge with angles in knee joints 90 degrees, put your hands on the floor and stand in the bar, straining your abs. With the same foot, step into a lunge and come out to the starting position.

Number of approaches: 2
Number of repetitions: 20 reps per leg (or 60 seconds)

2. Skater

In fact, this is a tilt with a neutral back on one leg (the sides alternate) and a diagonal twist to the supporting leg. Do the exercise by jumping by changing positions on the right and left legs.

Number of approaches: 2
Execution time: 60-120 seconds (only at medium or fast pace)
Rest between sets: 20-30 seconds

3. Wide static bar

This is a wide-arm plank position. Straining the press and bringing the shoulder blades together, without raising the shoulders, hold it for a minute.

Number of approaches: 1
Execution time: 60 seconds

4. Cardio push-ups for triceps and pectoral muscles

To work pectoral muscles perform push-ups with a wide position of the arms, then jump into a push-up for triceps (palms under shoulder joints, move the elbows tightly against the ribs).

Number of approaches: 2
Number of repetitions: 15-20 position changes (one change - two push-ups)
Rest between sets: 20-30 seconds

5. Lateral lunges

Lunges to the right and left are performed from the position of the legs at the width of the pelvis. You need to take a step to the right while squatting on right leg(left straight), and through the starting position, lunge to the left. The back is straight throughout the entire exercise, as are the tight abs.

Number of approaches: 1
Number of repetitions: 20-30 times

6. Full V-stabilization

From a supine position, raise your legs and a neutral (with natural curves of the spine) torso to an angle of hip joint 90 degrees.

Number of approaches: 1
Execution time: 60 seconds (at a fast pace)

Performing this 20-minute express set of exercises daily, you will feel positive changes in your figure in just a month! Good luck!

In the life of every woman, force majeure situations occur when urgent measures need to be taken and put in order in just a week. No, of course, keeping in good shape is always our sacred duty, but what is there ... anything can happen. And suddenly, like a snow on his head, the most important event falls down: either an important, or a very difficult case - a meeting of graduates!

Don't panic - we have a whole week for a complete rebranding to bring a slightly neglected state to absolute perfection. You can, of course, turn to specialists, but not always time / wallet allows us to enjoy procedures in a beauty salon. And, frankly, home remedies are at least guaranteed natural.

First of all, we define with. Yes, yes, beauty requires sacrifice, but among the many diets, you can choose an option from the most to quite acceptable.

Weekly self-care plan

Day 1. Let's start with the head, that is, with the hair

Before washing your hair, add any of the listed vitamins (A, B, E, B12 in ampoules) to the shampoo, they can be found without any problems in the pharmacy. After the first application, the hair will respond to you with shine and a healthy look. Next, let's move on to the mask.

Here are some favorites for different types hair:

Nourishment and shine for dry ends

• 1.5 tbsp. l. honey (warm up in a water bath);
• 2 tbsp. l. olive (flaxseed) oil;
• 1 tbsp. l. ground cinnamon.

We mix all the ingredients until they are creamy, apply the mass to the hair, wrap them with cling film, put on a hat. We wash off the mask after 40 - 60 minutes. The remaining cinnamon will be completely washed off after applying the conditioner.

Mask with honey and aloe juice for oily hair

• 2 tsp aloe juice;
• 1 tsp castor oil;
• 1 tbsp. l. lemon juice.

We mix everything thoroughly and carefully apply only to the roots. Be sure to wrap your head. Wash off after 25 minutes. The mask solves the problem, and due to local application, it does not allow fragility.

Universal orange mask

• 1 yolk;
• orange peel;
• corn oil

Mix the yolk with 1 tablespoon of grated orange peel and 1 teaspoon of corn oil. Wash off after 15 minutes with sage or mint broth.

Day 2. Renew face and neck

We cleanse our face with our daily washbasin. Next, we will use an English mask that will suit any skin type. With its help, we will get rid of blackheads, moisturize and smooth tired skin, and improve blood circulation.

We take three containers:

• in the first, mix 2 tablespoons of olive oil and oat flour (grind the oatmeal in a coffee grinder);
• in the second cup we put the gruel of half an apple, 2 teaspoons of lemon juice and 1 tablespoon of melted honey;
• in the third cup, mix kefir with 1 teaspoon of sea salt, previously chopped.

The sequence of applying the mask:

1. Apply the mass from the first container to the face and décolleté with gentle movements.
2. We leave for 5 minutes.
3. On top we apply the contents of the second.
4. Massage the skin for 2-3 minutes. and leave again for five minutes.
5. After moistening a sponge or sponge in the contents of the third container, remove the mask from the face.
6. Wipe with chamomile broth, and then with an ice cube.
7. Finally, apply a nourishing cream.

Day 3. Love your body!

Let's get ready for the honey wrap. We take a shower, make a scrub from rice flour and sour cream, in equal proportions. We do a pinch massage of problem areas, warming them up and, thereby, improving the absorption of nutrients.

We prepare a mixture of powdered cinnamon and honey, heated in a water bath, in order to preserve beneficial features... We distribute the gruel throughout the body, or problem areas, and wrap with cling film. It is advisable not just to lie under a blanket for half an hour, but to do a few exercises or do household chores. After 40 minutes. take a contrast shower and do not forget to apply milk or body lotion.

Depending on the condition of the skin and the expected result, you can make another wrap by choosing from the listed ones.

Day 4. Time to pay attention to the legs

We make a hot bath with sage, treat the keratinized cells with pumice stone (or in any other usual way), apply a thick layer of moisturizing cream, put on socks and under the blanket. During the night, the skin will absorb everything, and in the morning it will thank you for it.

Day 5. Velvet handles

We will need:

• 2 boiled potatoes;
• 1 tsp glycerin;
• 100 ml milk
• a few drops of ylang-ylang.

Knead the potatoes with a fork and add the rest of the ingredients. Apply generously to the skin of the hands. In 10 minutes. wash off with cool water, then make a scrub by mixing crushed coffee beans with liquid soap. After the procedures - a moisturizer.

Day 6. Relax

Ideally, you should visit the sauna, with all the ensuing exfoliating procedures, but you can replace this part with the one described below.

We make a chocolate mask from face to heels. Firstly, it will reduce cellulite, even out the skin tone, and secondly, it will relieve emotional stress and saturate with the wonderful aroma of chocolate.

• Dilute 300 grams of cocoa powder with 250 ml of warm milk.
• We coat the whole body and face with the resulting mixture, cover the bed with a protective film, fit in, covered with a warm blanket, and rest for 40 minutes.
• after taking a contrast shower.

Day 7. Day X

We wake up with the pleasant thought that a week has passed, and an emergency beauty plan to put ourselves in order worked 100%. We dress beautifully, do stunning makeup, hair and go to produce an effect and receive compliments!