11 rules groomed girls:

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1.To smooth the skin will allow the mixture of oats with water. Apply the resulting creamy paste on the face for 15 minutes, this will reduce the redness of the skin.

2.To remove dark circles under eyes you can use grated potato wrapped in cheesecloth. Do these packs every morning for 5 minutes. Potatoes contain an enzyme of catecholase, which is a natural lightener of the skin.

3.You can get the best tanning effect if you apply artificial tan to the skin within half an hour after taking a shower, when the skin’s PH is lower than usual. The formula of tools would be best to react with your skin and the tan will be deeper, bronze and long for the body.

4. If you are active during the day, take a shower in the morning and evening, but do not use the shampoo twice a day. Just apply conditioner on the hair ends.

5. Say goodbye to split ends. To avoid damage to the ends, comb them first, and then rise above the roots of the hair.

6.Apply the lotion, giving a fresh, warm, glowing appearance of the skin on the palm and gently apply it on your face over makeup (even on top of powder).

7. Let your eyes Shine. Mix a small amount of Golden shimmering cream concealer for the eye area. This will refresh your mind and magically removes dark circles under the eyes.

8. Make the look more expressive. When you have limited time, do not invent anything new, just get the inner part of the upper eyelid bright pearly color pencil sapphire or emerald.

9.Conditioner for softening dry cuticles - the perfect tool for smooth healthy nails.

10. Apply the cleanser with exfoliating components in the armpits before shaving. This will make shaving more smooth and will destroy bacteria, preventing acne.

11. Take care of your feet. Before waxing or shaving, apply on the feet a mixture of olive oil and sea salt, and then thoroughly rinse. This will allow a good scrub and moisturize the skin and make shaving easy and smooth.

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Approximate diet for girls

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Approximate diet for girls. Fitness diet

Day 1
Breakfast: 2 eggs (one yolk, 2 whites), 100 g oatmeal, 1 tbsp. orange juice, 50 g low-fat cottage cheese.
Second Breakfast: fruit salad, low-fat yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: Baked potato, low-fat yogurt.
Dinner: steamed fish-200 g, salad, Apple.

Day 2
Breakfast: 100 g muesli, a glass of skim milk, 2 eggs, some fruit.
Second Breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, Apple.
Snack: nonfat yogurt, fruit.
Dinner: 150g fish, 1 Cup of cooked beans, salad (you can lean salad dressing)

Day 3
Breakfast: 200 g strawberries, 100 g of oatmeal, scrambled eggs of 2 eggs.
Second Breakfast: banana, 100 g of cottage cheese.
Lunch: 200 g of fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 grams Turkey, 1 Cup corn, salad.

Day 4
Breakfast: 1 grapefruit, 100 g of oatmeal, 1 Cup milk.
Second Breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, rice 50 g.
Snack: 1 Cup vegetable juice, bran.
Dinner: 120 g beef, a Cup of corn.

Day 5
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second Breakfast: 1 glass of vegetable juice, 100 grams of rice.
Lunch: 100 g Turkey, Apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

Day 6
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second Breakfast: cottage cheese, banana.
Lunch: 200 g of fish, 100 g of rice, salad, orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.

Day 7
Breakfast: Apple, omelet of 2 eggs, 100 g of buckwheat.
The second Breakfast: 100 g cottage cheese, peaches.
Lunch: 100 g beef, vegetable mix (corn, carrots, peas).
Snack: yogurt, 100 grams of rice.
Dinner: 150 g chicken, salad vegetables.

The fitness diet suggests 5 meals a day. When calories about 1500-1600 calories a day, such a diet provides a safe weight loss. Approximate fitness diet is low fat, more carbs and protein. When dieting you need to drink up to 2 liters of fluid per day. If even on the scales your weight will increase, okay, so you’re losing fat and gaining muscle. To rely fully on the scale is not worth it. Most importantly, how you look, look in the mirror, and the changes can be judged by the clothes.

Try not to make too big breaks in the diet, they contribute to body fat!

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Girls, the magic of exercise!!! Take to yourself, not to lose �

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Exercise the Vacuum stomach

“A vacuum in the stomach” is considered one of the most effective exercises for toning inner transverse abdominal muscles and give it a flat shape. Interestingly, this exercise found also in yoga.

Due to this exercise just 3 weeks you can significantly strengthen the internal muscles of the abdomen, which will reduce waist size and improve as a form of press which will become more flat, and the body overall.

“The vacuum in the abdomen” - the correct technique ☝

Exercise “vacuum in the stomach” should be performed both lying down and standing up or leaning forward. Given that this is primarily a strengthening exercise, perform it as often as possible, or at least 5 times a week.

You have to get used to the fact that the transverse abdominal muscles should be constantly tense, literally in a few weeks they will be included in the tone, and you no longer have to exert effort to control it.

� Starting position - lying on your back, arms along the body, bent at the knees feet stand on the floor, muscles relaxed. Exhale slowly, gradually releasing air from the lungs, without straining any muscles in the body.
� Freeing the lungs from the air, begin to strain the abdominal muscles, trying to pull it as hard as possible. The breathing stopped. At the bottom lock the position of the abdomen for 10-15 seconds, then take a little breath, continuing to pull the belly in.
� Making a small breath, do not rush to relax the stomach - tighten your abdominal muscles and freeze for another 10-15 seconds, then pull your stomach, while maintaining the voltage of the abdominal muscles. If you find it difficult to hold your breath, take small breaths.
� Exhale, relax your belly, take a few free breaths, then release the lungs from the air, and pull your stomach as much as possible.Plunging, try to stretch the muscles of the abdomen, and then push the belly up, without breathing in it.

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Training program for girls

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Training software for girls. Swing legs.

1.Warm-up: Jogging on the treadmill for 20 minutes.
2.Superset: leg extension machine - 20 reps and leg press - 20 reps. Just 3 sets. Rest between sets is 1 minute.
3.Superset: squats with dumbbell - 25 reps and lower leg in the sitting exerciser - 12-15 reps. Just 3 sets. Rest between sets is 1 minute.
4.Superset: lying leg curl each leg alternately - 20 repetitions and two legs - 15 reps (increase weight 60%)
5.Superset: lunges with the stamp on his shoulders - 20 times on each leg and foot back out of position “on all fours” while standing on your elbows with the weights - 50 reps on each leg. Rest between sets is 1 minute.
Note: in all exercises the main thing is to do them steadily, without jerks, with the fixation at the end point. In lunges with a barbell ruleg of the legs at an angle of 90 °, and slowly rise with a slight inclination of the case forward.
Schedule your workouts (especially the legs) must provide the muscles adequate recovery.The period between workouts of a given muscle can be from 3-4 days to a week depending on your training level and individual recovery abilities.Train hard, rest properly, eat a balanced diet.That’s all. Good luck to you! Do whatever pleases your feet. And then they will serve you faithfully for a hundred years. Or more!

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13 useful tips for girls:

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1.Drink water.
The one who drinks 0.5 liters of water for half an hour before a meal, burns 30 calories, nothing more to do not doing, 2 liters of water a day burn about 120 calories

2.Eat potatoes
In tubers contain starch,which suppresses hunger and helps burn fat

3.Espresso before heading out
If you drink to aerobic exercise, caffeine will burn more fat on a treadmill. However, you can drink coffee (of course without sugar and cream) and then walk around the Park a couple of hours. The effect is the same.

4.Grejpfrut times a day
2 slices of grapefruit after every meal will help get rid of excess weight. But there should be no sugar

5. Lower calories
Help to minimize animal fats in your diet. Fire away on vegetable oil,eat low-fat cheese and chicken without skin.

6. Jump rope
jump every day for half an hour and burn 350 kcal

7.Green tea
Dinner was meat?Drink some hot green tea.It will allow the body to cope with the load

8.Push on the point
Hard to believe,but it’s true: when you feel hungry very much, you have 3 times squeeze your thumb and middle finger and the hunger will pass

9.Wine
A glass of red wine (no more than 85-100 ml) during the big meal improves digestion. It is important not to get a drink,otherwise in addition to discomfort the next day you rack up the hated extra weight

10.Watercress
Speeds up metabolism

11.Turbo drink
Cocktail,prepared with egg whites is great burns fat.Vzbey protein with a handful of berries and drink at dinner

12.Cool pedal
It’s warm - it’s time to ride a bike. Sanchez Cycling at a fast pace - minus 600 kcal

13.Spoil yourself
Make raspberry sherbet.Vzbey in a blender 250 g raspberries, 2 table.spoon Limonova juice and 250 g of dietary yogurt. Put in the fridge for half an hour,and then eat it. Sorbet in only 25 calories.

Lose weight to health!

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