Step by step weight loss program for a month at home. Best Fat Burning Workout Programs Daily Weight Loss Program

In those days when I constantly devoted time to active sports, to be honest, it was almost impossible to monitor nutrition. I couldn’t resist chocolates and other sweets (and what to hide, I can’t live without them even now). In order not to get better after eating sweets, I had to endure great physical exertion in the gym. I searched everywhere, is there a special weekly weight loss program.

Proper nutrition for a week for weight loss

When I had to leave the sport, I did not make any changes in nutrition. The result was expected - a few pounds of eaten ...

I was faced with a choice: either I become a donut, or I need to change my diet and adapt training already as a fitness trainer. And I successfully conquered my body.

After some time, I had this problem again - I gained weight during pregnancy. After giving birth, she was able to easily lose excess weight. Now I decided, solely on my own positive experience, to present to everyone the simplest program for getting rid of excess weight: a menu for weight loss and a set of exercises. By the way, in order to perform exercises, it is not necessary to use simulators - they can be done in the usual home conditions at any convenient time, taking good and high-quality vitamins. The main thing here is systematic implementation.

Read! Interesting! , in one week. Recipe for brush salad.

When the diet is chosen in the right way, a positive result is already provided by as much as 70%.

So, the weekly nutrition program for weight loss includes a menu that is useful for the body and figures, similar to a pyramid:

• If about 40% of the diet is vegetables (without beets and potatoes) and fruits (without bananas and grapes); about 20% - cereals, potatoes, beets, sweet fruits and dried fruits, grain bread; about 20% - protein-containing products (poultry meat, fish, eggs, milk-containing products); and the remaining 10% are sweet goodies, this is not very healthy, but very tasty.

Menu for a week of proper nutrition

Based on this, it is realistic to draw up a personal diet for the day, taking into account the required number of calories for the level of energy costs. For example, if you plan to exercise on a certain day, you can and should eat a little more carbohydrate foods.

But for ordinary days, calories should not be carried away, because they will definitely find their place in the form of deposits on the stomach or thighs.

Read! Interesting! Unique to successful weight loss.

The menu for weight loss on training days is:

1. First breakfast: no more than 200 grams of porridge (oatmeal, buckwheat, rice, millet). You can diversify such porridge with a small amount of milk, fruits, dried fruits. The minimum addition of sugar or salt is acceptable, but it is better to refuse them altogether. You can add curd cheese (no more than 30 g), cottage cheese (50 g), or a hard-boiled egg to the porridge. You can drink such a dish with tea or berry juice (without sugar).
2. Second breakfast: be sure to have any fruit and, in addition, 30 g of nuts or 250 ml of a fermented milk drink.
3. Lunch: vegetable soup in a weak broth or stew of stewed vegetables, vegetable salad, a piece (up to 120 g) of poultry meat, a maximum of 2 slices of bread, a natural drink.
4. Snack: a piece of cheese and a piece of bread.
5. Dinner: fish, steamed or baked plus stewed vegetables.
6. Before going to bed: 250 ml of kefir drink. If physical training is planned for the morning, then before it it is recommended to eat a banana, a slice of bran bread and dried fruits, and after training, drink 250 ml of green tea, eat vegetable salad. A full meal is possible only after 2 hours.

Menu for every training day

A weekly weight loss program with such a menu on the day of training is recognized as a pyramid of proper nutrition. The list of products can be changed, the main thing is not to exceed the calorie content.

Breakfast, lunch and dinner during the week What you can: scrambled eggs, porridge, cottage cheese, yogurt, unsweetened fruit.

For lunch, it is not necessary to eat one soup, you can replace it with vegetable stew by adding a piece of meat or fish. If you're out and about, you can have a toast sandwich with a thin slice of turkey ham and a vegetable salad.

In general, it is advisable to take the right food to work, and you do not need to focus on the fact that you are not eating fast food or fried cutlets from the canteen, like most colleagues. Ignore the ridicule, if any. You must understand that with the help of such a diet you will become slim, and the body will only be grateful for healthy food.

Once you start, you will not be able to refuse such an easy and useful menu. For dinner, you can eat cottage cheese or fish dishes, vegetables or fruits only after heat treatment, as a “snack” you can have fermented milk products, muesli, nuts, whole grain bread and fruits.

After drinking a glass of kefir before going to bed, you will not only enjoy a delicious product, but also help cleanse the body.

Such a menu for weight loss is not difficult for the body to withstand, the main thing is to tune in to it psychologically. And if you dig deeper, such a diet is not for a week, it must always be followed. In order for weight loss to be effective, you do not need to exclude complex carbohydrates and protein from the diet - they are essential for the body.

It’s just that preference should be given to lean meat, if it’s chicken, then without the skin, and low-fat sour-milk products. You don't have to cut out fat completely either. Once a week, you can unload the body by going to the bathhouse, yoga exercises.

Exercises for weight loss

The weekly weight loss program includes a set of exercises. During the week, you need to allocate at least 20-30 minutes for the exercise every day. A week should be at least 3 hours of physical activity. To enhance and accelerate the result - the Ab Gymnnic belt - will enhance fat burning.

I share my set of exercises:

• warm-up 5 minutes: walking on the spot, bending and turning, swinging arms and the like;
• squats for 3 sets. Each set = 50 squats;
• lunges in 3 sets. For each leg up to 20 times;
• swing your legs in a lying position on your side. 3 sets of 20 times;
• leg scissors exercise, body position - lying on your back;
• push-ups from the floor (if difficult, you can do it from your knees). 3 sets of 10 to 15 times;
• exercise scissors with hands, standing position. Try to tighten the pectoral muscles;
• stretching arms and legs. Get on all fours, pull in your stomach. Gently lift your right arm and leg off the floor and extend them in a straight line. Then change position. 3 sets of 8-10 times for each side;
• oblique twisting in the prone position. You should try to touch the right elbow to the bent left knee and vice versa. 3 sets of 30 times;
• hitch.

With each exercise, you should not forget about drinking plenty of water to speed up metabolic processes, which is what the weekly weight loss program is designed for - Max Slim Effect, will contribute to this.

You can add jogging to the exercises. If you exercise 3 times a week (1 hour each), you can do 30 minutes as recommended, and spend the remaining 30 minutes jogging. You can use another aerobic program.

I provided everyone with my personal example of the workouts that I do every day, as well as my diet. By following this weight loss program, I can easily lose 7 kilograms in a week. Agree, this is a very good result!

Only with professional nutritionists can patients lose such a volume of adipose tissue. Such a rate of weight loss will not be able to harm the body, the likelihood that the weight will return is minimal. The main thing is that with such a program, it is adipose tissue that leaves the body, and not muscles or water. The body is losing weight, and the body at this time does not have a deficiency of any important component of the diet. This whole weekly weight loss program is aimed at improving your health.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

Excess weight is gained slowly just as it goes away. This process is the result of a healthy metabolism. But with a slow metabolism, slagging of the body, hormonal imbalances and other health problems, it happens that the weight marks grow rapidly upwards. If for some reason there is no desire to adhere to a constant diet, learn about the express method for effective weight loss in a month.

How much weight can you lose in a month

Having set a goal to lose weight in a month by 2, 5 or 10 kg and not harm your health, you need to understand the principle of the body. Excess weight appears due to a slow metabolism, which does not have time to process substances from food into energy, putting them "in reserve" as a subcutaneous fat mass. This is especially true of simple carbohydrates contained in sweet, starchy foods, alcohol, fast food, mayonnaise with ketchup.

It is required to remove the consumption of these products from the diet or engage in physical activity for self-expenditure of calories. Going on an exhausting diet with a lot of restrictions is strictly not recommended. For the body, this will be a great stress, which will lead to unpleasant consequences. He will consider that hunger has begun, slowing down the metabolism even more. At first, as a source of energy, muscle fibers will be destroyed, and only then, fat cells will begin to break down.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, skin dullness, the appearance of acne and spots on it, which are characteristic of the diet.This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

Is it possible to lose weight in a month? It has been established that it is not easy to lose more than 5 kg in a month, but it is possible without strict diets. Based on the principles of proper rational nutrition, she systematically loses 4 kg in one month, without affecting muscle mass. When adding movement with sports exercises, this figure increases to 10 kg per month.

How to lose weight in a month by 10 kg

To lose 10 kg in a month, you will need:

1. Consult with a specialist.
2. Choose the right diet, physical activity.
3. Before you lose weight, prepare your body for a diet.
4. Spend a month on a diet or proper nutrition.
5. Continue to maintain the resulting weight, adhering to the basics of rational nutrition.

How to lose weight in a month by 5 kg

If you want to take care of your weight and lose 5 kg in a month, do not break the basic rules:

1. You can't starve. With an independent, improper hunger strike, fat only accumulates, and weight loss is obtained due to the loss of muscles with fluid, leading to dehydration. When you start eating again, the weight will return, and the appearance will worsen due to the lack of muscle mass.
2. Don't go on strict diets. The principle is the same as with fasting. The body will no longer receive important substances with vitamins. The harm of diets has been proven by doctors and other specialists.
3. Pass by the "magic pills". Coffee for losing weight, special berries or algae do not help to lose weight! Don't expect to lose weight in a short time.

Weight loss program for a month at home

Losing weight in a month is not an easy process, to achieve results and lose kilograms is possible with the right approach to training and nutrition. Make a menu for the next day, based on the tips below. Build a monthly training program with cardio for fat loss and strength training for muscle building. As a result of a combination of nutrition and physical activity, you will understand how to lose weight in a month, losing a lot of weight and tightening your figure without going on a strict diet.

Exercises

When choosing exercises for weight loss in a month, focus on cardio. With the help of running, intense jumping with a rope, they quickly get lost and the gained kilocalories go into minus. If desired, add gymnastics or exercises. They warm up the muscles, preparing them for the loads of the joints.

Diet

Take your menu seriously. Rearrange it by making food intake rational. You don't need a special diet for a month. There are calculators and formulas for calculating kilocalories. Use the following:

1. For girls 655.1 + 9.6 × body weight + 1.85 × height - 4.68 × age;
2. For guys 66.47 + 13.75 × body weight + 5 × height - 6.74 × age.

Subtract 20% from the result and get the daily calorie intake. You must fit into this norm, but not thoughtlessly. There is such a definition as BJU - proteins, fats, carbohydrates in a percentage of 30, 20 and 50%. Knowing your daily need for kilocalories, it is easy to calculate calories obtained from BJU. Bad habits contribute to weight gain, so try to get rid of them. Drink several liters of water per day.

The menu is built as follows:

1. For breakfast, choose complex carbohydrates and fiber (cereals from oats, buckwheat and rice cereals and vegetables), proteins (eggs and cottage cheese), tea, coffee, bread or bread made from coarse flour. If calories, proteins, fats, carbohydrates allow, take a piece of cheese as a source of fat. You can drink juice, but freshly squeezed and natural without sugar, as purchased ones contain simple carbohydrates.
2. For a second breakfast or snack, take fruit.
3. For dinner, cook meat or fish, adding potatoes or vegetables to it. Avoid salt as a condiment. Replace it with spices.
4. In the afternoon, you can take dried fruits, light yogurt or low-fat sour-milk and dairy products.
5. For dinner - meat and fish, but with less carbohydrates than for lunch.

Video

Reviews

Maria, 29 Since childhood, she was a complete girl. Six months ago, I came across an interesting article. The bottom line is to use more weight than you gained from food, with the help of cardio and proper nutrition, and go into the red, but not burn muscle mass. Lost 6 kg in a month.

Ekaterina, 35 I decided to lose weight in a short period of time - a month. Removed fried, fatty, spicy foods from the diet. Limit the use of flour and sweets. I track calories, proteins, fats and carbohydrates. I liked the healthy lifestyle because you don’t need to follow a diet without delicious food. I cook a variety of dishes. After a month of proper nutrition, she lost 4 kg.

Daria, 18 After graduation, I decided to take care of my body and enter a new adult life slender. With a height of 168, she weighed about 69 kg. I signed up for a gym for sports loads and took up my diet. I trained a couple of times a week and ran every evening, I also signed up for the pool. I lost a lot of weight in the first month. The result is minus 8 kg.

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

Discuss

How to lose weight in a month and how many kg

Among the modern abundance of diets, it is easy to get confused.

Low-carb, low-fat, high-protein, high-fiber, Chinese tea diets, 2-day fasts, cleansing diets... It's hard for a beginner to figure it out. Although, in my opinion, the diet should be simple and understandable. If so, then all you have to do is just stick to the meal plan. And very soon you will be able to see real results!

We have compiled a nutrition program for you in such a way that it is easy to follow. It is for those who want:

• Get rid of fat fast (in other words, lose weight)
• Maintain muscle mass

Losing weight comes down to a fairly simple scheme - you must consume fewer calories than you burn. That's all. The best way to do this is to diet and exercise. So, let's go directly to the meal plan.

It can be summed up in a few words: eat small and well-balanced meals throughout the day. More specifically, you should eat 3 times a day and have 2 snacks. Add another snack if needed. The time between meals should be 3 hours.

Nutrition program for weight loss

Consume the following foods:

• Spinach
• Broccoli
• Green, red and yellow peppers
• cucumbers
• Apples
• Asparagus
• Cauliflower
• Green bean
• Cabbage
• Celery
• All green leafy vegetables except iceberg lettuce

Eat 2-4 servings of the following foods daily:

• Carrot
• Bananas
• Berries
• Peaches
• plums
• oranges
• More of the fruits you love

With each meal, eat 100-170 grams of one of the following foods. They can be grilled, stewed or baked. No breading or frying!

• Turkey breasts
• Chicken breasts
• Steak
• Pork (lean)
• Eggs (2 or 3 pcs.)

Eat one serving of the following foods with each snack. While on this diet, I do not recommend consuming dairy products, but if you feel an urgent need for them, then eat them during snacks:

• Almond
• Walnuts
• Cashew
• Natural peanut butter (no sugar or salt)
• Yogurt
• Low-fat cottage cheese
• Skimmed milk

Eat the following foods only after training and only in small quantities:

• Oatmeal
• brown rice
• Legumes
• Potato
• Whole grain bread and pasta
• Other whole grain products

Consume the following foods in extremely limited quantities or eliminate them altogether:

• Salad Dressing Sauces
• Butter

Foods and drinks to avoid completely

• Soda (tons of sugar and empty calories)
• Alcohol (empty calories, as well as harmful products that accompany its use)
• Sugar
• Fast food
• Salad dressings (mayonnaise, etc.)

Sample meal plan for weight loss - menu

Here is an example of what your day should look like in terms of nutrition:

• 6:00 Workout
• 7:30 2 egg omelet (fried without oil in a non-stick pan) with green peppers and onions, 1 toast, a small cup of berries with melon and pineapple, 1 cup of black coffee.
• 10:30 10 almonds, 1 apple
• 13:00 a large bowl of spinach salad with cucumber and celery, chicken breast with sauce
• 16:00 a handful of walnuts, 1 orange
• 6:30 pm Grilled steak, large portion of steamed asparagus, small portion of lettuce and tomato salad with a little vinaigrette dressing.
• 21:00 4 bunches of celery with a little natural peanut butter

A few final tips:

• Drink a large glass of water with every meal
• Prepare and pack meals for the week ahead. I usually do it on Sunday. It makes the diet much easier if you eat the same foods every day.
• Keep a food diary and track your weight. You should lose about 1 kg per week. If you lose less, then you need to make the diet more strict. If you lose more, then you may need to add 1 more snack.
• Eliminate prepared packaged foods.

If you have any comments or questions, write them in the comments!

According to materials:

gymjunkies.com/weight-loss-diet/

25.08.2015

If we talk about what really helps to lose weight, then it should be noted that a simple bath (previous article), even if very pleasant, will not cope with this, a certain program is needed. By the way, you can define and configure it yourself, just try to do it without much fanaticism.

To lose weight, you have to work, work on reducing fat mass, and on not losing muscle mass. As an example, the monthly weight loss program used by professional bodybuilders, those people who go to the podium, smeared with oil to demonstrate their magnificent body, some of them even, one might say, incredibly magnificent, can come up. Speaking in the lexicon of "real jocks", then this program is used in order to "relieve yourself".

The first rule of this program, although it sounds like a banal “do not eat”, actually implies that you can eat, but only a little. While eating, forbid yourself to watch TV or do anything else. When you eat, you enjoy only food, feel its taste, chew it diligently. When you fill your plate, don’t put on yourself “as usual”, but a little less, don’t force yourself to eat up with the words “don’t throw it away.” After some time, you will begin to eat less and cook less often. It is very effective to reduce portions of swallowed food with chopsticks, besides, there is time to think a little about the frailty of existence.

The second rule: if you want to lose weight, get up and start moving. Given the fact that you are now reading this article, then big sport has lost you, and, apparently, you definitely won’t become an Olympic champion, and violet. Most importantly, you will be able to run your 9-10 or maybe twice your fifth without a lift, you will be able to fit into your favorite jeans, because you will start working out.

Set aside an hour for training every other day, more often you don’t need it! Your body still needs to get used to the new regime of loads, to adapt. Intensive training helps to lose weight best, and intensive training means at the limit, to the last drop of sweat. The main thing is not how much time you spend on a run, or how many kilometers you run, the main thing is that you can squeeze a T-shirt out of you.

Find a convenient route for running. Leaving the entrance, slightly stretch the muscles on your legs, swing your legs and arms, and run at the highest speed for the first five minutes, go at a fast pace for the next three, then again accelerate and run intensively. This "ragged mode" gives the fastest results.

Run as long as you can, until you stab in the side, until your legs are moving apart, otherwise you are just lying to yourself that you want to lose weight. In order not to get tired, think about something urgent: about family problems, about a small salary, about a damn neighbor, about a stupid son, get angry and run. The main thing is to take your mind off counting the number of leg changes, from thinking about running, which you, in all likelihood, do not have much respect for. For one such workout "from the heart" you can lose more than one kilogram.

Rule three: "special recipes for proper nutrition." You can find them on the net, but again, no one will advise you something universal, the fact is that each of us is unique, with our own taste preferences and characteristics of our body.

The only thing that unites all recipes for proper nutrition that help to lose weight is the mandatory content in them of a full range of nutrients, proteins, carbohydrates, fats and vitamins. So that the lack of one component did not have to be made up for by eating kilograms of sweet buns.

You will have to draw up the diet of the weight loss program for a month personally, remember about dairy and fish products, which are very useful for losing weight ladies, do not forget about vegetables and fruits, try to exclude alcohol and sweets, which can be replaced with the same nuts and honey. And again, don't lie to yourself!

In an escape from unfoundedness, we want to offer you to lose weight on okroshka, especially since the end of summer is whispering straight. It’s almost harvest season, and okroshka, a favorite dish by many, in itself consists of vegetables, fermented milk products, and fish, that is, “what the doctor ordered!”

The traditional okroshka is quite a hearty dish, while low in calories, but you still don’t have to eat it, you will cook a dietary okroshka, without sausage, mayonnaise or boiled meat, and even with a minimum amount of potatoes.

Meat and sausage should be replaced with chicken breast

The filling can remain traditional kvass, except for kvass, okroshka can be poured with whey (kefir and fermented baked milk in the same steppe), cucumber or cabbage pickle (ask your husband what kind of pleasure it is), fish or meat broth;

Mayonnaise is changed to low-fat (maximum 15% fat) sour cream or low-fat yogurt (preferably homemade);

On the day you can eat no more than 4 servings of your okroshka, even if it turned out to be “lick the alchiki” for you.

"Urban okroshka" on kefir

• One glass of low-fat kefir;
• 3 medium-sized fresh cucumbers;
• 1 hard-boiled chicken egg;
• A bunch of green onions, dill (salt and pepper to taste, but do not get carried away).

Vegetable okroshka

• 1 liter of kvass;
• 100 grams of boiled potatoes;
• 200 grams of fresh cucumbers;
• Half a glass of kefir;
• 4 hard-boiled chicken eggs;
• A bunch of green onions, dill (salt and pepper to taste, without fanaticism).

On a fish day - fish okroshka

• A liter of bread kvass;
• 300 grams of boiled cod;
• 8-10 fresh radishes;
• 2 chicken eggs "twists";
• 3-4 medium sized potatoes,
• 2 large fresh cucumbers;

On the day of the mushroom picker - mushroom okroshka

• A liter of bread kvass;
• 5 well-boiled white mushrooms;
• 3-4 boiled medium-sized potatoes;
• 100 grams of low-fat sour cream;
• A couple of cloves of garlic;
• A bunch of green onions, dill (salt and pepper to taste).

Diet okroshka

• You will need one small cucumber and a red tomato;
• 5-7 radishes;
• 250 grams of kefir;
• 2 cloves of garlic;
• Green onions, dill, salt, pepper - to taste.

Okroshka with apples

• 3 medium sized cucumbers;
• 10 radishes;
• 2 large green apples;
• A package of kefir;
• 2 tablespoons of mustard;
• Green onions and spices to taste.

All okroshkas are prepared in the same way, just like the “traditional” one, that is, the vegetables are cut, mixed, laid out on plates and poured. Okroshka for weight loss is served cold and eaten slowly and with pleasure!

The "shock" program is designed for 2 months. Not a starvation diet + fitness that is feasible even for beginners = minus 10 kg before the summer holiday season.

All you have to do is follow 3 basic rules for two months. Remember that the body, engaged in weight loss, needs to be cared for and cherished. That means getting enough sleep, not overworking, taking your vitamins, getting out in the fresh air. Do not take the summer weight loss program as hard work, try to do everything with joy!

Rule 1: Diet

During the diet, the following foods are prohibited:
- Sweets and pastries.
- Pasta, potatoes, cereals.
- Alcohol (occasionally you can have a glass of dry red wine).
- Fatty dairy products and fatty meats.
The basis of the diet is vegetables, lean meats, low-fat dairy products, eggs, some types of fruits, bran bread, oatmeal, green tea.

Menu for the day (option 1):
Breakfast: oatmeal with berries or one apple (250 g).
Snack at noon: a glass of kefir and an orange.
Lunch: boiled chicken (200 g) and a serving of green salad (300 g).
Dinner: cottage cheese with fruit (200 g).

Menu for the day (option 2):
Breakfast: cottage cheese with fruit (200 g), a slice of bran bread.
Snack at noon: 2 boiled eggs, 1 cucumber.
Lunch: baked fish (200 g) and a portion of stewed vegetables (300 g).
Dinner: oatmeal with fruit (250 g).

The proposed options can be varied at your discretion. As a snack, you can eat a small jar of unsweetened low-fat yogurt (150-200 ml), fruit, a few dried fruits, a slice of bran bread with kefir.

One day a week - unloading. It can be carried out on kefir or on a vegetable salad. In the first case, during the day you drink 1 liter of kefir with a fat content of 3.2-3.5%, in the second case, you eat 4 portions (250-350 g each) of fresh vegetable salad (cabbage, tomatoes, cucumbers, lettuce, radishes, etc. + 1 teaspoon of olive oil). You can only drink water and green (herbal) tea.

Rule 2: Fitness

If you do not do fitness at the usual time, it is recommended to start with any feasible physical activity, up to home exercises with the help of a video course. The main thing is that fitness classes are regular - 3-4 times a week (30-45 minutes each workout), that is, every other day, and as varied as possible. It is advisable to alternate classes on simulators with aerobics or shaping, strength training. A good option is such a program: 2 times a week, classes on the treadmill for 30-45 minutes and 2 more times - aerobics / shaping. But in fact, you can choose the type of fitness at your discretion and taste, it is important that you move as much as possible.

Rule 3: Massage

A rule for those who want not only to lose weight and tighten muscles, but also improve their skin. Self-massage is, as they say, cheap and cheerful, but you need to do it every day. To do this, you will need a simple wooden massager (in the form of a brush with wooden “fingers”, preferably with a long handle) and any anti-cellulite or massage gel or cream. Massage the most problematic areas every day (hips, legs, back, abdomen, inner thighs) with rubbing and patting movements, without skimping on the cream.

Important: if you have any diseases (especially inflammatory) in the abdominal area or, for example, varicose veins, consult your doctor before starting a massage. Remember that the direction of the massage should always follow the lymph flow. Monitor your well-being: if bruises or severe redness form on the body, then you are doing something wrong. On average, a session of such self-massage should take about 10-15 minutes - a time that can be allocated even with a fairly busy schedule.