Three Rules for Slim Figure. Rule 3.

The regular exercises

To begin loosing weight you need at least three fitness trainings per week. If you want to achieve the better result, then make exercises five times a week. But the workouts must be different by its directions and efforts.

Actually the best effect can be achieved as follows: three workouts per week with the weighting (dumbbells, weight-lifting exercises such as squatting, thrusts, push-ups, because they involve the great muscle groups).

The other two days load should be weaker and it must be with the other direction - aerobic, which burns calories. For this kind of fitness use a treadmill, exercise bike, jumping the rope, and step aerobics.

If you do not like aerobics, then in these two days you can choose (on the advice of a coach) two or three simple exercises and do them a great number of repetitions in up-tempo without any weighting. And you will get the same aerobic effect.

Remember, two classes per week only help to maintain muscles in the tone. If you are unable to go workouts in the gym, spend at least 10-15 minutes for exercises at home. Really it's better than doing nothing at all.

Three Rules for Slim Figure. Rule 2.

The dietary habits

Keeping the eating habits, we give the body a chance to digest and to assimilate all eaten food, but not to save food for future use. Thus, debugged dietary habits are the main enemy for body fat. In addition, your bowels will work like clockwork. Natural cleansing of the body also plays an important role in weight loss.

It is desirable to follow this scheme of meals:
- Breakfast (porridge, eggs)
- Second breakfast (cottage cheese, tea)
- Dinner (meat, vegetables, soups)
- Snack (fruits)
- Supper (18.00-19.00 - fish, soup, porridge)
- Kefir or milk at night

Make the time interval of two or three hours after each meal. This time you can drink tea, camomile infusion or unsweetened compote.

The components of your diet:
1. Cereal (porridges: buckwheat, pearl-barley, corn, oats, and millet).

2. Lean meat (always in combination with raw or stewed vegetables).

3. Sour milk products (cottage cheese, yogurt, milk, kefir, etc.).

4. Soups.

5. Fish, seafood.

6. Fruits, dried fruits.

7. Drinks (green tea, jelly, juice, chicory, camomile).

8. Vegetables (raw, cooked) as a garnish and salad.

9. Honey.

10. Dessert: chocolate, meringue, raisins, jams, marsh-mallow, fruit candy.

11. All kinds of nuts, seeds.

12. Eggs.

Three Rules for Slim Figure. Rule 1.

Follow three simple rules that will help you to lose weight and to become healthier. Make them the principles of your life!

Rule 1. Choose foodstuffs and watch the amount of eaten food.

Rule 2. Keep the dietary habits.

Rule 3. Load your muscles regularly.

Well, as for the first rule, come to minimum or remove from the diet completely the next foodstuffs:

-- all products made from white flour, including second hot dishes (for example, ravioli, cakes or pancakes);

-- all products fried in oil (cakes, potato, pancakes, fish, eggs);

-- any sweet carbonated beverages;

-- any sweets "three in one" ("three in one" is a dessert, where there are three ingredients together: flour, sugar, fat);

-- smoked products (smoked sausages, smoked meat, smoked fish);

-- lard, fat meat, chicken skin, chicken legs (whole), fat kinds of cheese.

The Dancer's Diet. Part 2.

Before you begin a ballet dancer’s diet you need to spend two fasting days to achieve greater efficiency. Then begin to keep a diet. It can be repeated several days, until you reach the desired effect.

The first fasting day:
Breakfast: a glass of tomato juice.
Lunch: 2 cups of tomato juice and a piece of black bread.
Supper: a glass of tomato juice.

The second fasting day:
Breakfast: a glass of milk or yogurt.
Dinner: a cup of yogurt and a piece of black bread.
Supper: a glass of milk or a glass of kefir.

Menu of ballerina’s diet

Breakfast: some non-fat cottage cheese and a glass of warm skimmed milk or yogurt.

Second breakfast: a cup of coffee, a piece of bread with butter, a teaspoon of honey.

Dinner: a tablespoon of boiled rice, drink one cup of broth and eat a small piece of meat.

Snack: an orange or an apple.

Supper: two hours before bedtime drink a glass of warm milk or yogurt with one teaspoon of honey.

The Dancer's Diet. Part 1.

We always admire the slim figures of ballet dancers. It’s easy for you to have such figure too. The only thing is to follow basic rules of the diet for ballet dancers.

1. One helping of food should be divided into 2 meals.

2. Soups are considered as a separate dish, so they can not be combined with any other food.

3. You can not combine fish and meat in one meal, because they contain a heterogeneous protein.

4. You should consume dairy products with low fat content. Choosing milk and dairy products you should prefer standardized milk and if you have a possibility, dilute it with ice.

5. Factory-made mayonnaise should be excluded from the ration. If you can’t find forces to abandon it, you should prepare mayonnaise at home by yourself. It will be without the yolks and salt and with the addition of 1/3 non-fat yogurt.

6. It is important not to use salt in cooking, and try to replace it with fresh herbs or soy sauce.

7. You should drink 1,5-2 liters of non-carbonated mineral water. Drink water no less than 30 minutes before meal and at least 1 hour after meal.