Climber is an effective abdominal exercise. It perfectly works the core muscles and helps to achieve the coveted “cubes”. The main load falls on the muscles of the abdomen and thighs, the auxiliary load is on the muscles of the back, buttocks and legs. Regular exercise develops physical endurance and tone your muscles.

No special equipment is required to perform the Climber exercise. Therefore, you can exercise anywhere: at home, in the park, or in the gym.



The Climber exercise can be done in a variety of ways. The main thing is to follow a few general rules:

  • Distribute your weight evenly to your arms and legs.
  • When moving your legs, do not roll over to the right or left side.
  • Draw in your stomach and keep your muscles taut.
  • Don’t bend your lower back.
  • Straighten your shoulders and keep your shoulder blades apart.
  • Bend your arms at the elbows, otherwise the entire load will fall on the elbow joints.
  • Breathe evenly.


Basic exercise “Rock climber”


Why: Workout abs and glutes.

How: Lie on a rug with your hands on the floor and place your palms shoulder-width apart. Raise on your hands without bending your elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position. Repeat the same with your left foot.

Experienced athletes can increase the load. In the video, we show you how to perform a complicated version of the “Climber” exercise with a barbell.


Why: Train the abs, obliques and buttocks. Additional stress on the pectoral muscles.

How: Lie on a mat, place your arms shoulder-width apart and rest your palms on the floor. Raise on your hands without bending your elbows. As you exhale, tighten your abdominal muscles, pull your right knee to your left shoulder, while twisting slightly at the waist. While inhaling, return to the starting position and do the same with your left leg.

With expander

Why: The main load on the legs and buttocks, hip biceps training.

How: Tie an expander to your legs just above your knees and take a lying position. Rise on your hands, bending them slightly at the elbows. Keep your body parallel to the floor. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and repeat the same with your left leg.


Hands on the bench

Why: Workout the glutes, deltas and core muscles.

How: Get into a prone position and place your hands on the bench. Palms – shoulder width apart. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. While inhaling, return to the starting position and do the same with your left leg.


On fitball

Why: Additional stress on the biceps, triceps and deltoid muscles.

How: Lie on the floor and place your hands on the ball. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. The exercise is performed alternately on each leg.

“Rock climber” biped

Why: Train your abs, biceps, back, deltas, core muscles.

How: Lie down on a rug. Spread your arms shoulder-width apart. Keep your body parallel to the floor. As you exhale, raise your arms, contracting your abdominal muscles. In a jump, pull your knees to your chest and return to the starting position while inhaling. Repeat the exercise several times.


No foot landing

Why: Additional stress on the abs and buttocks.

How: Lie down on slightly bent arms. As you exhale, contract your abdominal muscles and pull your right knee towards your chest. As you inhale, quickly change your left leg. Repeat the exercise.

Diagonal steps

Why: Training for the muscles of the thighs and buttocks. Additional stress on the pectoral muscles.

How: Take a prone position and place your arms shoulder-width apart. Your body should be parallel to the floor. As you exhale, pull your right knee toward your left shoulder. While inhaling, return to the starting position and repeat the same with your left leg.



To make your workout as effective as possible, we recommend:


  • For beginners, do the exercise with your hands on a raised platform, not on the floor.
  • Take your time, build up the pace gradually.
  • Do not lift your pelvis too high.
  • Observe the position of the body, the body should form a straight line (from shoulders to ankles).
  • Straighten your legs and not bend your knees.
  • Breathe evenly.
  • Perform the optimal number of sets – 4-5.



15 Apr 2021

How to start eating right if you haven’t done it before: simple instructions

Proper nutrition is not a temporary diet that destroys the body. It is a way of life and a basic principle of wellness. When you are hungry, you have a choice: take a green salad or your favorite cream cake. Many people choose the second option: favorite, tasty, and familiar. But dessert will simply fill the void in your stomach and fill your body with less-than-healthy sugars, trans fats, oils, and additives. If you choose a salad, you will fill yourself with a lot of vitamins and fiber, not only get rid of hunger, but you will be full for several hours.



03 Apr 2021

Ayurvedic remedies for hair growth

Ayurvedic remedies for hair growth

Many of us associate health with longevity, endless energy, good looks, and well-being. But in order to realize all these benefits, it is not enough just to diagnose diseases in oneself in a timely manner and treat them. The secret to true health is balance. Ayurveda helps to achieve it. It is an authentic Indian healing system that is more than 5,000 years old. 

When compared with Western medicine, in which the advantage remains with injection therapy, Ayurveda is based on the use of various herbs and extracts. In addition, massages, yoga, and a diet depending on the constitution of the body play an important role in it. This approach is unique in that it involves the effect on the entire body as a whole. At the same time, the teaching focuses on each system and organ separately.

Thick hair in Ayurveda is considered one of the main criteria for assessing health. Their beautiful appearance or dullness and severe loss can be a wake-up call that cannot be ignored.

Ayurvedic preparations that promote hair growth

Keshkuntal. It is a unique Ayurvedic remedy that enhances hair growth. It contains a complex of herbs that improve the structure of the curls, fill them with all the necessary vitamins and other useful substances. After using this drug, the hair gains health, density, and strength.

Keshkuntal restores hair, promotes hair growth, protects against hair loss. It consists exclusively of plant and mineral components. Due to constant stress, malnutrition, anxiety, side effects of drugs, poor ecology, and other factors, the curls become weak and begin to fall out.

The most common hair problems are dandruff (seborrheic dermatitis), baldness, brittle hair, split ends, and early gray hair. It is necessary to treat such symptoms from the inside. External therapy does not give the desired quick results. Keshkuntal nourishes the curls, gives strength to the growth of new hair follicles.

Bringaraj, which is in preparation, accelerates hair growth, protects the body from aging, and rejuvenates bone tissue. It makes curls strong, strengthens teeth, improves memory, hearing, and vision. It is an invaluable source of calcium, without which strong and healthy hair cannot be grown.

The ayurvedic drug improves metabolism, rejuvenates the body, tones it up, strengthens the nervous system, promotes the rapid healing of micro-wounds. This remedy is taken by people suffering from cirrhosis, dysentery, insomnia, all kinds of skin diseases, mental disorders, and much more.

Properties possessed by the product:

  • it treats hair loss (baldness);
  • promotes their growth;
  • makes curls strong and shiny after perm and dyeing;
  • improves their structure, eliminates fragility and split ends;
  • the drug removes dandruff;
  • eliminates premature gray hair, by increasing the amount of melanin, accelerates hair growth, restores their natural shade;
  • gives curls a beautiful shine, soft silkiness, and a healthy appearance.

The tool is used for:

  • insomnia;
  • baldness;
  • early gray hair;
  • hair loss;
  • the need for a rejuvenating effect;
  • the importance of toning the body;
  • needs to improve metabolism;
  • the need for anti-febrile action;
  • hemostatic;
  • healing;
  • the importance of strengthening the nervous system.

A contraindication to admission is the presence of individual intolerance to the constituents of the drug.

TrichupThis is an Ayurvedic remedy that activates hair growth and protects them from hair loss. The product is known for its powerful herbal and mineral complex, consisting of herbs and minerals commonly used to care for curls.

It also contains muktashukti basma and bhringaraj, which make hair thick, healthy, improve its structure and accelerate growth.

What effect does the indicated remedy have?

  1. Trichup normalizes hair growth.
  2. Stops their loss at different intensities.
  3. Even “dormant” bulbs are activated.
  4. Improves the structure of curls.
  5. Increases their density.
  6. Prevents breakage and tangling of hair.
  7. Eliminates scalp flaking, dandruff, and itching.
  8. Makes curls silky and shiny.
  9. Very useful as an additional mineral supplement for general body support.
  10. By stimulating the production of melanin inside the hair follicles, it restores hair growth, restores its natural color instead of gray hair.

Trichup is used for the following actions:

  • against beriberi;
  • gray hair;
  • to restore damaged hair;
  • in the absence of shine curls;
  • if the hair is dry and brittle;
  • grow slowly;
  • with alopecia;
  • intense hair loss.

According to Ayurveda, curls are the litmus test of the human body. They show our actual emotional and physical state. It is believed that an experienced physician is able to diagnose a patient simply by looking at his hair. Many factors affect the health of curls. The main ones easily undermine health and spoil the appearance of the hair.

The same negative effect can be achieved by using low-quality care products. Today there are a huge variety of chemicals that are composed of harmful substances. As you know, unhealthy curls split and break all the time. In such cases, effective Ayurveda preparations come to the rescue. 


27 Mar 2021

Eating and exercising while fasting

Alternatives to animal protein

Nobody canceled training during the fast. And training, as we know, is unthinkable without protein: to maintain and grow muscle mass, you need from 1.2 to 2.2 g of protein per 1 kg of weight.

Thus, avoiding animal protein is a major problem during fasting.

Let’s see how it can be replaced.

  • Soy protein. An optimal substitute for animal protein: it contains the same set of amino acids, and is also perfectly absorbed by the human body.
  • Other vegetable proteins. All legumes, some grains (such as quinoa), nuts, spinach, broccoli, seeds (especially pumpkin and sesame), etc. are rich in protein.
  • Protein shakes.
  • Unfortunately, when the body is accustomed to animal protein, its complete (and even sudden) replacement with vegetable protein may be associated with discomfort and digestive difficulties. To minimize the effects and make it easier for the body, add flax seeds to your diet: they have an enveloping effect on the gastric mucosa and normalize intestinal motility, optimizing the digestion process.

    For the same purposes, include prunes and brown rice in the diet: the former helps to regulate the work of the gastrointestinal tract (it is especially indispensable in the fight against constipation), the latter is a natural absorbent that absorbs and removes harmful substances from the body (and also does not contain gluten if medically important to you).

  • Another irreplaceable product that normalizes intestinal function is spinach: the fatty acids contained in it not only stimulate the digestive process but also help prevent gastritis and inflammatory diseases of the gastrointestinal tract.

    Protein deficiency: how to recognize and what threatens

    Lack of protein, especially in combination with physical activity, causes irreparable harm to the body, so it is important not to overlook the symptoms of deficiency and balance your diet in time.
    The first symptom is permanent hunger. Many people know this feeling for themselves: food does not bring a feeling of satiety, hunger becomes uncontrollable. We are trying to quickly seize this sensation with something high-calorie (especially sweets), and yet hunger must be compensated for with protein products. An unbalanced diet, lack of protein in it is a sure way to overeat.
    The lack of protein over time becomes noticeable and visually: the condition of the hair, nails, skin worsens.

    Chronic protein deficiency also leads to a general decrease in immunity: the body simply has nothing to build immune cells and antibodies from. As a result – frequent colds, dermatitis, allergies. Constant weakness appears the person gets tired quickly, there is not enough strength for anything.

    In the future, a lack of protein can provoke the development of a number of diseases – for example, osteoporosis of the lower jaw. And, of course, there can be no question of any growth of muscles and connective tissue in such conditions.

    Top 12 food groups during a fast

    1. Foods rich in B vitamins (especially riboflavin, thiamine and niacin): These are especially important for muscle growth. The champions among such products are some types of fish (salmon, mackerel, sardines). True, during Lent, fish is also prohibited, but there are several holidays (for example, Annunciation and Palm Sunday) when it is allowed. Don’t miss this opportunity!
    2. Legumes: black and red beans, peas, beans, chickpeas. They are rich not only in protein, but also in fiber, the use of which is also very important: women need 25-30 g, men 35-40 g per day.
    3. Oatmeal. Improves digestion, prevents gastritis, stimulates the intestines. True, doctors recommend whole cereals, not flakes.
    4. Buckwheat. A real pantry of nutrients: it contains vitamins B1, B2, PP and E, copper, iron, calcium, manganese, zinc and phosphorus. And thanks to organic acids, buckwheat also normalizes digestion. Finally, buckwheat is famous for one of the highest vegetable protein content for cereals (12 g per 100 g of cereals). Therefore, in the post it is simply irreplaceable.
    5. Pearl barley and barley groats. Barley is the record holder for the content of micro- and macroelements necessary for a person: it is not for nothing that Tibetan centenarians eat them.
    6. Other grains: primarily quinoa and whole wheat. In general, cereals are an excellent source of carbohydrates that must be included in the diet.
    7. Bananas. They are rich in fiber and potassium, protect the gastric mucosa, improve digestion.
    8. Fresh vegetables.
    9. Soy milk – as an alternative to animal protein.
    10. Nuts: almonds, pecans, hazelnuts.
    11. Seeds: linseed, sunflower seeds.
    12. Spinach, celery and parsley.

    I also recommend drinking from one and a half to two liters of water a day (although, if you are not used to such volumes, it is better to increase the level gradually).


03 Mar 2021


Every time the season changes, our body changes its biorhythms, which affects its work as a whole. This is especially noticeable at the onset of winter, and proper nutrition is necessary to enjoy life. The leading nutritionist for the federal chain of fitness clubs X-Fit explains what and how to eat during the coldest time of the year.

Many winter ailments, weakness, and poor health are easily regulated by a quality selection of products. These conditions are caused by an increased consumption of thermal energy of the body: the winter period requires many times to multiply the consumption of calories to 1400-1600 per day, which will allow you to survive the winter without harming your health. According to nutritionists, weight gain by several kilograms is quite common at this time of year.

Every day, each body needs to carry out three full meals: breakfast, lunch and dinner. The diet and its content can be changed depending on the season. In winter, our market receives seasonal products for this cold period, such as sea buckthorn, quince and pumpkin.

For the proper functioning of the body, the nutritionist of the federal network X-Fit advises to eat soups and meat products every day, since they allow not to spend the necessary energy to maintain the heat balance of the body, to focus their activities on other vital processes.

“Regardless of what you eat – salad, soup, main course – the food base always remains: every day every person should have a full breakfast, lunch, afternoon snack and dinner. However, their content will change, because in winter we have access to products that are not on the shelves in other seasons: for example, persimmon, quince, pumpkin, sea buckthorn, says Oleg Iryshkin, Ph.D., doctor of sports medicine and sports dietetics, nutritionist of the federal network of fitness clubs X-Fit. – There are many healthy recipes with these products. Chop persimmons, avocado, arugula, grate radish and season salad with lemon-ginger sauce, garnish with sesame seeds. Or chop the pumpkin, grate the carrots, add the root salad and pumpkin seeds, seasoning everything with olive oil. Both salads contain essential vitamins and minerals,

But do not forget about berries and fruits, which are rich in vitamins A, E and C, which are responsible for the functioning of the immune system. Vitamin C strengthens it, allowing you to minimize the penetration of viral diseases. Vitamins E and A improve immune function. You should not be afraid of increased consumption of fats in the winter: unsaturated fats help to reduce dry skin, and also maintain a constant body temperature.

There are dozens of healthy and delicious recipes: grate the radish, cut the persimmon and arugula into small slices, season the mixture with lemon-ginger sauce, and add a handful of sesame seeds. Another tasty and healthy recipe: grate the carrots, cut the pumpkin into slices, add pumpkin seeds and root salad, do not forget to season everything with olive oil. These simple dishes will easily fill the body’s daily need for vitamins and microelements, that is, they will help maintain vitality, cheer up even on the coldest evening.


15 Feb 2021

7 habits that may weaken your eyesight

We will tell you which daily rituals end with an appointment with an optometrist and the purchase of eye lenses.

We will tell you which daily rituals end with an appointment with an optometrist and the purchase of eye lenses.

What kind of vision to be born with is, alas, not for us to decide. The “pluses” and “minuses” are drawn by the genetic lottery. So someone is lucky with one hundred percent vision, someone has been inseparable from glasses since childhood, and someone is observing constant jumps – depending on the level of stress and concern for their health.

However, vitamins and regular visits to the ophthalmologist are also not a guarantee of stable and long-term one hundred percent indicators. Too many factors come into play, and the main one is the aging of the body. In addition, if you analyze the situation in general, you can see that very often we ourselves bring our vision to the point of no return – with bad habits and daily actions, which, it seems to us, do not entail negative consequences. In our material, we have collected those of them that we meet most often and cause significant harm to eye health.

1. You forget to wear sunglasses

Excessive exposure to UV rays can damage the retina and trigger the development of cataracts and the appearance of tumors. Of course, you should not be scared: such cases are more likely due to the predisposition of the vision of each specific person, but this fact must be borne in mind when going under the scorching rays of the sun. It is also important to remember the correct choice of lenses during the hot season. Try to opt for UV-marked models, which will create an additional protective barrier between your retina and the UV rays.

2. You smoke

In ophthalmology, the link between smoking and an increased risk of cataracts and loss of vision has long been proven. Smoking can also cause age-related macular degeneration, which is associated with damage to a small area on the retina that is responsible for central and acute vision. When this small area stops functioning, you begin to see worse. And smoking almost doubles the risk of developing the disease.

3. You go to the pool or shower with lenses

If you do not remove your lenses before entering the water – ocean, sea, swimming pool, or just a shower – then you need to be sure how well your optical products are for swimming. For example, if your lenses are highly hydrophilic, then remember that they are capable of letting in and retaining water. And if we take into account the number of substances and bacteria that are harmful to the eyes, which is present, for example, in the same basin or river, then there is a serious cause for concern. Our advice: if you cannot imagine your life without water procedures, do not be too lazy to acquire quality lenses.

4. You rub your eyes often

When you rub your eyes with your hands and don’t think about how long ago you washed them with a cleanser, the chances of bringing dirt and bacteria into them increase dramatically. And if you notice that the action has become almost a habit, then get ready that pink eye syndrome will become your constant companion. When you rub your eye, you damage the cornea, which in turn can lead to keratoconus, a condition in which the cornea becomes thinner and therefore bulges outward. In this case, the fragile vessels around the eye begin to collapse. It is easy to imagine how this affects eye health and vision in general.

5. You stay on the computer

If you sit at the computer for a long time and hardly take your eyes off the screen, then by the end of the day you may feel unpleasant symptoms of dry eye ( read also“How to keep your eyesight if you work at the computer all the time” ). This happens especially often when you are trying to read small text with bright blue backlighting. Under such conditions, the frequency of blinking decreases, due to which the mucous membrane of the eye begins to slowly but surely dry out. Due to insufficient moisture, the eyes get tired faster, vision becomes blurry, and the eye lens begins to deform. Studies have shown that sitting at the screen of the device for a long time without respite leads to a deterioration in the condition of the retina and an increase in the risk of developing myopia.

Ophthalmologists recommend adhering to the “20-20-20” rule to effectively relieve eye strain. After every 20 minutes spent at the computer, look away 20 steps and hold them for 20 seconds. This “warm-up” will help relieve the accumulated stress from the eyes.

6. You are eating an unbalanced diet.

There is no need to talk about healthy eating in urban settings, but you should still try to put your diet in order. Moreover, it may even work out. Vitamins in tablets and complex nutritional supplements are unlikely to replace fresh vegetables from the garden and fruits plucked from the tree, but if you consult a competent nutritionist and nutritionist, you can find the optimal replacement for them. Moreover, without sufficient consumption of certain nutrients, your vision will begin to fall pretty soon. Carrots, blueberries, liver, spinach, fatty fish are all important to consume as often as possible. Lack of these products can lead to early retinal degeneration and cataracts, and in the case of children, to the development of myopia.

7. You don’t think about lighting

In the evening it can be very pleasant to read your favorite book under the dim light of a table lamp, although it is quite possible that sometimes you prefer candles to them. This all sounds very good, but in fact, regular reading in poor light and improper landing can change your vision for the worse in just a few months. Ophthalmologists strongly recommend working, painting, or reading with an upright fit and evenly distributed light. In this regard, lying reading is the most dangerous option, since it directly leads to vision problems (including myopia and astigmatism).


31 Jan 2021

How to save your eyesight if you work at the computer all the time

Do you spend every day in front of your computer monitor? We learned how to preserve our eyesight and forget about glasses.

Today it is a rare job to do without computers and other electronic devices. The number of hours spent in front of the monitor can vary, but it cannot be denied  – your eyes are unlikely to like it. How to prevent its deterioration  – we tell in our material.

Alcohol is the main enemy

According to statistics, in most cases, the drop in vision is not caused at all by working at a computer, but by poor heredity and bad habits – a bright screen only completes the work begun. If in the case of a “gift” from previous generations we cannot do anything, then giving up alcohol will not amount to any harm. However, first, you need to figure out why alcohol is so harmful, which, it would seem, has nothing to do with our eyes.

In fact, this is not entirely true. Alcohol abuse often leads to diseases of the optic nerves, in particular, to the death of nerve fibers and, as a consequence, a gradual decrease in visual acuity. Moreover, even from a small amount of alcohol in the body, intraocular pressure rises sharply, which contributes to poor functioning of the eyes.


Blueberries are extremely healthy berries. In addition to reducing the risk of aging-related deterioration of the brain and helping you to think quickly and learn well what you learn at any age, it also supports your vision. The fact is that this forest berry, thanks to the beneficial substances it contains, helps to maintain visual acuity, relieves general eye fatigue, and even helps prevent much more serious eye diseases that may lie in wait for you in the future.

Please note that it is the berries that are especially good – now a variety of medicines are widespread, which are supposedly based on blueberries. Probably, there is a small percentage of the natural product in them, but still, it is better to give preference to the most real blueberry fruits (by the way, both fresh berries and frozen ones are equally useful).

Correct monitor position

Very often, poor vision is caused by our ignorance of the correct position of the monitor. Yes, it turns out that this is of colossal importance for the quality of our vision. To protect your eyes as much as possible from negative effects, the monitor should be positioned slightly below eye level. This way, your upper eyelid will be lowered, acting as a visor – the evaporation of fluid from your eyes will be significantly reduced, which will allow them to function normally throughout the day and will reduce the likelihood of dry eye syndrome. Also, remember to pay attention to the brightness of your monitor. The ideal condition for eye protection: 40 or 50% brightness, increasing or decreasing unnatural light does irreparable damage to your eyes.

More greenery

Absolutely any greens (only always fresh) is an excellent assistant to our vision: do not hesitate to choose green onions, parsley, dill, salad, or celery – here you can quite rely on your taste. Also, try to include beets in your daily diet whenever possible. This root vegetable contains zinc, which is essential for maintaining visual acuity, and iron, which contributes to the formation of red blood cells, which is necessary for vision and the body as a whole.

Less light

Alas, light, as much as darkness, does not do much good to our eyes. But if darkness is not always dangerous, but more often it is curative, then light should be feared like fire. In sunny weather, even if you want to enjoy such rare warm rays in our area, try not to part with your sunglasses. But do not skimp on your health – glasses must be of very high quality, plastic must be forgotten once and for all, otherwise, entertainment can turn into a real tragedy.

The trouble is that in the hot sun, the plastic begins to release substances that are absolutely incompatible with our health. In addition, chemicals can get not only in your eyes but also in the respiratory tract, so be selective, approach the issue of choosing glasses with special care.

Protective glasses

Remember, when you swim in a pool with a high chlorine content, you are wearing specialized goggles. The same system works with your computer monitor. Protect your eyes! Today there is a wide variety of special glasses that will protect you not only from bleach or welding fire but also from the most ordinary electric light.

The magic effect of such glasses lies in the fact that they do not increase or decrease the picture, that is, in other words, they have no diopters. They are two specially perforated plates attached to the frame. By the way, the correct location of the same holes not only protects, heals the eyes but also creates the illusion of sharp vision.


The rest of your eyes should take place not only late in the evening, after the fog appears in front of your eyes, which is absolutely impossible to cope with, but also during the day until you have time to earn visual strain. Take a break from your computer about once an hour. For this case, doctors have developed a set of special exercises that will not take you much time but will bring significant benefits to your health. For example, you can focus your gaze on a distant point for 30 seconds, then move it to a closer one, and repeat the exercise several times. You can also close your eyes and, without raising your eyelids, draw an imaginary cross with your eyes about ten times. 


30 Jan 2021



Everyone wants to look slim and fit. Here’s what to do if you need to get your body in shape within a week using a diet.

Five to seven extra pounds significantly worsen a person’s appearance. For women, their presence is often the reason for the formation of low self-esteem and the development of various complexes.

In the modern world with its frantic pace of life, sometimes it becomes necessary to lose extra pounds in a short period of time. We offer several express methods to lose weight by 5-7 kg in one week.

Attention! Please note that with rapid weight loss, it is unrealistic to get a lasting result. You should be prepared for the fact that very soon the melted kilograms can return, and the figure will lose its harmony.

What do you need to lose weight at home?

Those who want to lose weight need:

  • eat fractionally, in small portions, and only if there is a feeling of hunger
  • have dinner no later than 3 hours before bedtime
  • give up semi-finished products, snacks, fried foods, and sweets, giving preference to healthy homemade food
  • perform breathing exercises
  • keep weight under control and count calories
  • drink 2 liters of water per day
  • going to the gym to burn a lot of calories.

Effective express diets

With perseverance, anyone can lose up to 5 kg in 7 days without exhausting fasting. It is obvious that physical activity and breathing exercises in a short time will not give an effective effect. The only way to lose weight urgently is to cut down on the number of calories entering the body from food.

Mono diets

Meal plans based on a one-food menu are quite effective. However, not every girl will be able to “sit” for a whole week only on kefir or steamed buckwheat.


If you decide on such a diet for the sake of slimness, you can lose 1 extra kilogram per day. In this case, it is recommended to evenly distribute 1.5 liters of kefir and 400 g of baked potatoes, cottage cheese, fruits, or boiled chicken breast for 4 meals. The most difficult thing will be on the 6th day of the diet, during which it is allowed to consume only kefir and water.

Buckwheat mono-diet gives a good result. It involves the use of buckwheat steamed overnight with boiling water. The resulting “porridge” is eaten in equal portions in 6 receptions.

Low-calorie diets

Low-calorie diets are less rigid than mono options. They are based on restricting calorie intake. As a result, the body is forced to replenish the lack of energy by burning its own fat reserves.

With a low-calorie diet, 6 meals a day are assumed. Serving weight for women should be 200 g, and for men – 300 g. Women are allowed to eat foods with a total caloric content of no more than 1300 kcal per day, and men – no more than 1700 kcal. In this case, you need to drink 1.5-2 liters of water.

Protein diet

A diet with a predominance of protein speeds up the metabolism. A protein diet involves avoiding dinner and drinking plenty of water.

A sample menu for the day should look like this:

  • for breakfast, eat 50 g of boiled fish or steamed fish and lettuce, washed down with 1 glass of kefir.
  • for lunch, 1 egg, 90 g of chicken fillet, and rye bread are eaten.
  • Another option: for breakfast, they drink a glass of chicken broth, eat 50 g of chicken breast and 3 loaves
  • for lunch, eat 50 g of veal, spinach, rye bread, an apple, and an orange.

Whichever option of express weight loss you choose, be sure to first go through the diagnosis and consult with your doctor to exclude possible contraindications


22 Jan 2021



How to quickly and safely lower blood sugar to avoid diabetes and improve the effectiveness of weight loss?
After each meal, the body rises in sugar, which it gets from carbohydrates as it digests food. When sugar enters the bloodstream, the pancreas starts producing insulin, which carries it from the bloodstream to cells for energy.
If the cells have received the required amount of energy, and the person continues to eat, excess sugar is stored as fat. With a constant excess of glucose levels, the pancreas is forced to work day and night to supply the body with insulin in a volume sufficient to remove it from the blood. Over time, she will not withstand the load and will begin to ignore sugar, which is fraught with obesity and diabetes. Normal sugar levels range from 3.8 to 6.0 mmol / L. At a higher value, they speak of hyperglycemia, at a low value, hypoglycemia. The first condition, if untreated, leads to diabetes, the second turns into a hypoglycemic coma. Therefore, the concentration of glucose in the bloodstream should be lowered gradually and carefully. And if this process is permanent, you should consult a doctor.

Attention! Hyperglycemia can be recognized by the following signs: dry mouth, itchy skin, fatigue, excessive appetite, thirst, frequent urination, slow tissue healing. Consider how to lower blood sugar at home using folk remedies and methods to avoid the development of diabetes and normalize body weight.

Replace fast carbs with slow ones

Don’t assume that you can lower your sugar levels by cutting out carbohydrates altogether. First, as already mentioned, it is fraught with a hypoglycemic coma. Second, the body uses glucose as its main source of energy.
It is necessary to pay attention not to their presence in the menu as such, but to their quality. Fast carbohydrates with a high glycemic index are harmful, which instantly enter the bloodstream, leading to a sharp jump in insulin. This is pure sugar and all products containing it, provided that they do not contain useful nutrients: fiber, protein, and fat.

Sugar-lowering foods

Certain foods can lower blood sugar levels. Introduce oysters, which are rich in zinc, which is necessary for insulin production. Eat fresh cucumbers more often, they contain a lot of insulin-like substances. Pamper yourself with blueberries, Jerusalem artichoke, buckwheat, cabbage, beet juice, radish.

Eat Protein and Healthy Fats

Try to get healthy fats and proteins into your body with every meal. They will help by slowing down the release of glucose.

Do intense exercise

Make your cells use up energy faster, and therefore sugar. The only way to do this is by playing sports. The most effective exercise is a high-intensity exercise.

Avoid stress and get enough sleep Finally, get enough sleep and protect yourself from stress. In both cases, the body experiences stress, which is accompanied by the production of cortisol. This hormone signals the body to store fat. As a result, both sugar levels and body fat increase.


16 Jan 2021

Blacklist: 7 ingredients that harm the skin

Without laboratory tests, we figure out which cosmetics it is better to refuse to use.

A huge arsenal of cosmetics helps us to put ourselves in order today. We want to try everything and a little more, but unexpected unwanted reactions (even worse ─ health problems) slow down our mental impulses and more and more often force us to ask the question “what’s in the jar?” Which additives will not harm the body, and which ones can be dangerous? We are dealing with this issue together with the cosmetologist Leila Roz.

Parabens (methyl-, butyl-, ethyl- or propylparaben)
Complex acids are found almost everywhere, especially in cosmetics – creams, serums, hair care products. have antibacterial and antifungal properties. The addition of this substance to products inhibits the growth of bacteria and fungi. It is believed that parabens can accumulate in the body and disrupt the settings of our hormonal system.

Don’t trust the “paraben-free” label. Most likely, there are parabens in this product, but they were called differently because without preservatives, any preparations cannot be stored for a long time (cosmetics with harmless plant preservatives are much more expensive than the mass market). Parabens include substances such as metabutyl, propyl, methyl, butyl, isopropyl, and if some of them are in the product, then parabens are definitely contained in it. To date, there is no alternative to them yet.

Phthalates (phthalates or DEP (diethyl phthalate), DnBP (di-n ‑ butyl phthalate), DiBP (di-isobutyl phthalate)
Phthalic acid esters are used not only in the industry (to give elasticity to plastic products that surround us everywhere), but also in cosmetics ─ for example, in nail and hair varnishes, and in perfumery. By the way, plastic in a car is also phthalates: sitting behind the wheel of a brand new car, you can hear a specific smell. It was he who was nicknamed “the smell of a new car” – this is how phthalate smells. When the car is in the sun, the dashboard heats up and the substance starts to evaporate. In order not to inhale harmful vapors, it is better to drive with an open window for a while.

Excessive amounts of phthalates lead to hormonal disorders, infertility and oncology. It has a bad effect on the reproductive function of both women and men. We cannot always guess that this or that jar of cream, for example, contains this additive, because not every manufacturer indicates its content in the composition of the product (and they do it quite often). Therefore, teenagers and pregnant women need to be especially careful when using make-up, using natural and organic options whenever possible.

Propylene glycol (propylene glycol)
An odorless liquid substance is obtained from refined products. Propylene glycol is widely used in the production of cosmetics ─ thanks to this ingredient, they penetrate into the deeper layers of the skin. Its content in some product in a small amount does not have any harm to health and skin. Although propylene glycol is generally safe, it can cause allergic reactions. Therefore, when choosing cosmetics, allergy sufferers need to pay special attention to the content of propylene glycol.

Triclosan (triclosan)
This synthetic compound is actively used in the cosmetic field. There is a lot of debate about him, trying to figure out whether this element really has a negative effect on the skin and the body as a whole, or whether the statement has no basis. Triclosan is an antimicrobial component: it stops the growth of microbes, bacteria, and fungi in cosmetic products. It is added to toothpaste, deodorants, mouthwash, washing powders, antibacterial soaps, shampoos, shower gels, detergents, and cleaners, as well as children’s toys, medical devices, shoes, and even some types of furniture.

According to the observations of cosmetologists, triclosan does not have a pronounced negative effect on the skin and human health, but insignificant doses it can cause some harm. It all depends on what percentage of triclosan is contained in the product. In Russia, the rate of its content should not exceed 0.3% for each separately taken product ─ in this ratio, it is completely safe. But the frequent use of products, even with a normal triclosan content, can result in unpleasant side effects – dry skin, flaking. Therefore, do not use antibacterial lotions or cleansers unless absolutely necessary.

Benzene (benzene)
Colorless liquid with a specific sweetish odor. It is part of gasoline, is widely used in industry, is a raw material for various plastics, synthetic rubber, dyes, and is also used for the production of drugs. Most often, benzene is found in cheap cosmetics. Refers to very toxic, carcinogenic substances. In large quantities, it causes allergies, poisoning, and can even lead to death.

Fragrance / perfume
Today it is one of the most popular tools for drawing attention to cosmetic products. Fragrances in the form of essential oils are safe to use, but if they are synthetic, you need to understand what they are from. A large amount of fragrances in a cosmetic product often leads to allergic reactions.

At the very end of the 90s, the beauty world got acquainted with the “list of 26” ─ the names of aromatic components that are potential acute allergens. And the increased sensitivity of the skin that grows from year to year leads to the fact that now many brands offer whole lines without aromatic fragrances (as a rule, they are accompanied by the label “for sensitive skin”). Professional cosmetics often either do not have a pronounced odor, or they smell like medicines, because not artificially flavored.

Sodium Lauryl Sulfate (SLS)
Refers to surfactants (surfactants) and is widely used in the production of almost all detergents – shampoos, toothpaste, shower gels, dishwashing liquids. It is thanks to this component that the dirt, instantly dissolving, disappears. It is also introduced into the product so that it lathers well and foams, which means it rinses off faster.

The additive is harmful in that, with a large amount in the composition, it eliminates not only external pollution and fat, but also completely removes the hydrolipid protective film from the skin surface ─ as a result, it becomes highly dehydrated, dries, and irritates. An excess of sodium lauryl sulfate in shampoos leads to hair loss if they are used often (hair follicles are greatly affected due to dry scalp).

Vaseline (petrolatum, petroleum jelly, E905b)
The safest remedy, both herbal and refined. Vegetable petrolatum is more viscous and poorly absorbed, so artificial petroleum jelly is most often added to cosmetic products. It forms a protective barrier – a film on the skin’s surface that is impervious to water, and thus prevents the skin from losing moisture (without having inherently moisturizing properties). Thanks to this, the regeneration of the skin and the healing of microcracks is accelerated, the mechanical protective barrier is strengthened.

Petroleum jelly can be used during the cold season when temperatures drop below zero, especially in windy conditions, but not very often. The film that forms on the skin, clogging the pores, does not allow it to breathe, therefore the frequent use of petroleum jelly is fraught with dermatological complications. Despite the fact that the use of petroleum jelly has no contraindications, in rare cases, it causes allergic reactions.


10 Jan 2021