Diet and exercises to lose belly
How to lose belly fat ? A few targeted exercises and weekly menu proposals will help you get thinner and display a flat stomach. Let's go !
Your Monday program
THE EXERCISES
CURLS
Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but they should not be used for shooting). Peel off the shoulders, keeping the lower back on the ground, and exhaling. Inhale while returning to the ground. Make 4 sets of 20 and then increase gradually.
ROTATION
Lying on your back, keep your legs bent. Fold your right arm, hand behind your head, and bring your elbow to your left knee. The lower back remains stuck to the ground. Invert (left elbow, right knee) to the next movement. Make 4 sets of 40 (20 per side).
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Lemon shredded carrots
Rabbit saddle braised with mushrooms
Fresh pasta
Fruit yogurt with aspartame
EVENING
Vegetable soup
Aspic shrimp - Green salad
A slice of bread
Tomme lean
Orange
Your Tuesday program
THE EXERCISES
Tuesday, repeat the exercises on Monday:
CURLS
Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but they should not be used for shooting). Peel off the shoulders, keeping the lower back on the ground, and exhaling. Inhale while returning to the ground. Make 4 sets of 20 and then increase gradually.
Lying on your back, keep your legs bent. Fold your right arm, hand behind your head, and bring your elbow to your left knee. The lower back remains stuck to the ground. Invert (left elbow, right knee) to the next movement. Make 4 sets of 40 (20 per side).
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Tomato salad
Poached Colinot
Parsley cauliflower
A slice of bread
30% fat goat cheese
EVENING
Veal cutlet
Spinach in branches + light cream
A slice of bread
A natural yoghurt
Orange
Your Wednesday program
THE EXERCISES
... at the pool, start by swimming at least half an hour, at your own pace.
LEG BEATS ON THE BACK
Take a board. Lie on your back in the water and hold the board at arm's length. Beat legs without taking your knees out of the water. Make at least 4 lengths.
WORK THE LOWER BODY
Using two fries (or using the edge of the pool), place your back straight and stretch your legs. As you exhale, spread your legs and bring them back with inspiration. Fouls 2 to 4 sets of one minute resting 30 seconds between each.
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Pumpkin and skim milk soup
Endives with ham au gratin
A slice of bread
Fresh fruits salad
EVENING
Lemon shredded carrots
Flan of leeks
A slice of bread
Light blue cheese
An Apple
Your Thursday program
THE EXERCISES
CURLS
CURLS
Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but they should not be used for shooting). Peel off the shoulders, keeping the lower back on the ground, and exhaling. Inhale while returning to the ground. Make 4 sets of 20 and then increase gradually.
ROTATION
Lying on your back, keep your legs bent. Fold your right arm, hand behind your head, and bring your elbow to your left knee. The lower back remains stuck to the ground. Invert (left elbow, right knee) to the next movement. Make 4 sets of 40 (20 per side).
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Grenadin of veal with 3 peppers + lightened cream
Artichoke fund
A slice of bread
Lightened Tomme
A pear
EVENING
Vegetable juice
Aspic of salmon in natural
Parsley green bean salad
A slice of bread
A natural yoghurt + red fruit coulis
Your Friday program
THE EXERCISES
Friday, repeat the exercises on Thursday:
CURLS
Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but they should not be used for shooting). Peel off the shoulders, keeping the lower back on the ground, and exhaling. Inhale while returning to the ground. Make 4 sets of 20 and then increase gradually.
ROTATION
Lying on your back, keep your legs bent. Fold your right arm, hand behind your head, and bring your elbow to your left knee. The lower back remains stuck to the ground. Invert (left elbow, right knee) to the next movement. Make 4 sets of 40 (20 per side).
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Mesclun salad
Monkfish kebab with basil
Baked tomatoes
A slice of bread
Lemon yoghurt granité
EVENING
Picnic salad: 50 g of natural tuna + 1 hard egg + mini asparagus + tomatoes + lettuce + 4 tablespoons of corn kernels
Fresh cheese in faisselle
Orange
Your Saturday program
THE EXERCISES
JOGGING ON SATURDAY
Observe the following steps:
Calculate your maximum heart rate . It corresponds to 220 - your age. You must always stay between 60 and 70% of this frequency.
Warm up! Make 10 minutes of very quiet race.
Run at your own pace . For 30 minutes, without running out of breath.
End with stretching:
STRETCHING OF THE BUTTOCKS AND BACK
Lying on the back. Pull your knees to the chest until your buttocks are off the ground. Hold while blowing for 20 sec. Release 20 sec. Repeat six times.
STRETCHING OF THE LEG
Lie on the back, legs bent on the chest. Stretch them vertically. Back to the floor. Hold while blowing this position 30 sec. Release 20 sec. Repeat this movement six times.
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Cress
Grill of lean pork
Steam carrots
A slice of bread
Light blue cheese
A peach
EVENING
Vegetable platter
Fried scallops
Spinach in branches
A slice of bread
Fruit yogurt with aspartame
Your Sunday program
THE EXERCISES
JOGGING ON SUNDAYS TOO
Observe the following steps:
Calculate your maximum heart rate . It corresponds to 220 - your age. You must always stay between 60 and 70% of this frequency.
Warm up! Make 10 minutes of very quiet race.
Run at your own pace . For 30 minutes, without running out of breath.
End with stretching:
STRETCHING OF THE BUTTOCKS AND BACK
jogging1-03
Lying on the back. Pull your knees to the chest until your buttocks are off the ground. Hold while blowing for 20 sec. Release 20 sec. Repeat six times.
STRETCHING OF THE LEG
jogging2-03
Lie on the back, legs bent on the chest. Stretch them vertically. Back to the floor. Hold while blowing this position 30 sec. Release 20 sec. Repeat this movement six times.
THE MENU
BREAKFAST
A pressed orange;
1 or 2 sandwiches (40 to 60 g of bread, ie 1/6 ° to 1/4 of baguette);
10 g of reduced fat;
Plain yogurt or a cup (200 ml) of semi-skimmed milk;
Tea or coffee of your choice.
MIDDAY
Tomato topped with cottage cheese with herbs
Seared perch fillet
Braised fennel
A small ball of sorbet with berries + strawberries
EVENING
Variegated with raw vegetables
Grilled fat-free lamb chop
Braised lettuce hearts
Light Camembert
A slice of bread
Melon topped with red fruits7
2019/07/13
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