The Deadline Diet

When it comes to weight loss and physical examination, the first day sometimes starts with an epiphany - a pair of tight jeans, isn't it me? Look in the mirror, or are you innocent and pregnant? &From a toddler. But for others, the inspiration for change may come from elsewhere: a deadline.

no matter your coming day is in the form of wedding, reunion, beach vacation, competition or other forms, providing the right nutrition and fitness advice at the right time can be exactly what you want to go to. Depending on your deadlines, review these strategies to get the best body in the shortest time. One year later: during this time, you have the opportunity to change your body in the right way. Relax your new diet and exercise habits to make sure you stick with them, says Mark Bayer, a certified personal trainer at the National Academy of sports medicine, owner and founder of the Chicago fitness club. Start with one to two days of strength training a week and two to three days of light aerobic exercise, which can be as simple as walking or cycling for 30 to 45 minutes. David bull, a fitness expert and celebrity personal trainer in Atlanta, says every week try to add some speed, resistance or time to the week before. For dieting, it depends on what you drink first. Buer says Americans consume more than a quarter of their calories through fluid, so cutting or eliminating soda, juice and sugared coffee can reduce your weekly calorie intake. Make sure your diet contains protein and fat. Buer encourages the addition of high-quality leptin to each meal to help stabilize blood sugar levels, accelerate fat metabolism, improve recovery after exercise, and increase energy throughout the day. He said these are crucial to maintaining a good balance of muscles while reducing excess fat pounds. This means beans, Turkey, chicken, fish and pork. To increase fat, you can eat raw, salt free nuts, olive oil, safflower oil, sunflower oil and avocado. Fish also contain healthy fats, which have a positive impact on our fat metabolism, overall cell energy and function, and even on brain function and hair, skin and nail appearance, Buer said. Six months later: damage control

so maybe your engagement time is very short, or your tour time is only half a year. You can also make a lot of changes to prepare yourself. If you're just starting to exercise or you don't have a regular routine in your daily life, use strength training to supplement cardiovascular activity. Start with strength training one or two days a week and do some light aerobic exercise in the other days (at least two days a week). You should challenge yourself to walk, run or ride a bike every week by adding more resistance, speed or time. Write your goals on paper or on the blackboard and cross them out when you reach them. If you walked 45 minutes last week, try jogging somewhere on the road (10 minutes or whatever you can handle). In order to keep running fun, set rewards at specific intervals (such as every month), and when you reach your goal, massage yourself, fix your feet or put on new sports clothes. Just remember not to let your reward calories, so you can stay on track for your ultimate goal. Once you & 39; ve done a few weeks of strength training, Beier recommends that you switch to three days of full body, upper and lower body segmentation, as well as high-intensity interval training. Buer recommends two to three days of interval training, 20 to 120 seconds of intense exercise, followed by a 20 to 120 second break of 5 to 10 minutes. Finally, your way to work out to 20 minutes of this style of exercise. These types of exercises can speed up your heart rate, which in turn speeds up your metabolism, thereby consuming excess fat.

whole body exercises include push ups, pull ups and mountaineering. Upper body training should focus on the chest, arms, shoulders, back, and abdomen - chest compression, lateral compression, alignment, and core work. The goal of the lower body day is the legs, hips, and oblique muscles, including lunges, squats, and many other movements.

Bayer recommends exercises including dynamic warm-up, core sports (such as board, side board, bridge), high-intensity interval training (including full body exercise and aerobic exercise). For example, put a set of dumbbells and a Bosu ball beside the treadmill and do four to five strength exercises (8-12 times each). Then jump on the treadmill and do interval speed training, such as a one minute sprint, and rest for 30 seconds. Then go back to your strength training. Your diet should mainly include chicken, Turkey, fish, eggs, dairy products, low sugar Greek yogurt, as well as green leafy vegetables such as mung beans, broccoli, spinach and asparagus. Persistently using these foods rich in nutrition, vitamins, minerals and fiber will help digestion process and balance blood sugar level. If you can control sugar levels, you can help control the expansion of fat cells, which can lead to weight loss. After 3 months: fine tuning

although 3 months is not a long time for physical changes, correct nutrition intake and exercise procedures can produce significant differences, but you may need to improve the intensity. Aerobic exercise should be a major activity (at least three days a week), and bell recommends a four-day strength program - two days of full body training, one day of lower body training and one day of upper body training. This breakdown allows major muscle groups (legs) to one day participate in fat burning, which improves the composition of the whole body. This pays off on both upper body and full body days, when your exercise attempts to define smaller muscles that don't burn as many calories. If you haven't paid attention to your diet, nutritional changes are crucial at this stage. Stick to lean meat, protein and healthy fat. After 3pm, when people are usually not active, try to reduce any major carbohydrates. Unused carbohydrates are converted into stored energy, also known as fat. Adhere to a low sugar, high vegetable and high protein diet and make sure to eat every few hours to control metabolism, says Lacey stone.

although a three-month tutorial may be difficult, the key to success is to set realistic goals and make them part of your daily habits, such as brushing your teeth, Hollywood fitness experts and personal trainers.

& quot; go to the gym with hot people, and take [group fitness] classes with attractive coaches. Go to class and create a community, she said. &The bottom line is that once you start seeing results, you don't want to go back. This momentum makes you want to live a healthy lifestyle. &A few weeks later: the last minute changes maybe you booked the last minute of the beach weekend, or you were in a hurry to get married. 'going out for a few weeks won't give you too much time, but you can do something to make yourself look tighter,' says laurel house, lifestyle author and personal coach and editor of quickiechick. In general, when our body retains too much water, we will appear bloated or puffy. So, a few days before the event, start drinking a lot of water and adding lemon or lime to wash the toxin. Diuretic foods - celery, pure cranberry juice, dandelion tea, green tea, fennel and parsley - also help to eliminate swelling, as they minimize water retention.

high water foods including asparagus, Brussels sprouts, cucumbers, tomatoes and watermelons also help to eliminate excess water. High potassium foods - avocados, dates, papayas, bananas, spinach and Salmon - can balance salt or alcohol induced swelling. In the first three days of the activity, try to reduce the intake of carbohydrates (especially white rice, potatoes, pasta and bread), so that the body can lose weight and drain excess water. For every gram of carbohydrates, she says, your body retains 2.5G of water, causing you to swell. You still need carbohydrates to maintain normal brain function and energy, so stick to eating green vegetables, kale and Brussels sprouts. You can also eat some fat burning foods a few days before the event, which house calls "good bites." These flatulent, fat burning foods actually help break down fat by liquefying it in the body. Among them are grapefruit and hot herbs - jalapeno, cinnamon and fresh ginger. Use foods rich in pectin and lecithin, such as soybeans, apples and berries, to wash fat. As for exercise, reduce resistance training four days before exercise, and pay close attention to aerobic exercise, so that you really just burn calories and lose weight. The first two days, try to reduce aerobic exercise, the day before, house advised not to exercise. Muscles relax and contract, and you look thinner all over. Minimize the amount of water on the day of the event to get a sculptural look.

if you want to show a specific body part (for example, shoulder and arm in a strapless dress), house recommends doing 100 seconds of exercise (for example, sitting diving) 20 minutes before the activity begins. Your arms will look beautiful, sharp and tight. She said: 'even if you're not being conditioned, you'll have a strong appearance, but like any clean or strict diet, it's not a healthy way to live a long life. &You can do it one day or two days, but you can't do more. People say it's hard, but in the end do you think you're great? &House said, referring to the big day. &Don't you want to be surprised all day instead of enjoying the pleasure of eating for a few seconds? "