We will not lie if we say that every girl dreams of a good figure and a beautiful body. But for some, it remains a dream, because you don’t want to give up your favorite sweets and other goodies (we only live once!). And someone, on the contrary, in pursuit of the cherished forms is ready for the most desperate sacrifices. A young woman from Petrozavodsk, who went from public in the spirit of “40 kilograms” to a passion for healthy lifestyles and healthy training, frankly but anonymously told us about how the goal of becoming a “phyton” appears, about starvation diets and many hours of training.
Until the age of 20, I was in happy confidencethat everything is fine with my figure. Eat what you want and when you want. And the first, and the second, and the third, and compote, and pies at work, and ice cream, and fried potatoes for the night. Now I look at my old photos and am horrified - that's a cow! And then I seemed to myself very slim and fit. And I honestly worked out in the gym - I performed 30 repetitions on all available simulators. And, as advised by women's magazines, she rocked the press - 40 times, catching her feet on the sofa.
The turning point came when my boyfriend and I went for the first time rest together. I remember it was Egypt. As usual, I did not deny myself anything, including ten types of desserts for dinner, and in between I actively posed against the backdrop of the sea in a bathing suit. When I returned, I looked at the pictures and for the first time I was horrified: there were no slender curves, no cubes on the press, although I was in a happy confidence that I had all this. But there were emerging "ears" on the sides. 
At first I was perplexed: they say, how so - and the press, and the gym? Then I began to think about what to do with it. I didn't want to give up treats and treats. So for a while I continued to live as before, not much tormented. And then, in the vastness of the Web, I stumbled upon LJ "fitness guru" Lena Miro. And, using her terminology, I began to understand: eating means a pig. And a normal girl can't afford to be a pig. So you can't eat.
I don't remember exactly how it all happened. but gradually I turned into a maniac gym. I worked out every day for one and a half to two hours, if it suddenly happened that I missed a workout (and this almost never happened, because even a cold and a temperature are no reason not to go to the gym), it immediately began to seem to me that I had “everything” there. sagged." Wherein big weights I diligently avoided (in case my hands become like a man’s) and worked hard with all kinds of bodybars and small barbells. The same program, week after week. Moreover, she tried not to touch the “top”, but she hammered the “bottom” for hours. And even on vacation, she didn’t relax - every day she regularly worked out for an hour and a half according to her own program.
In the end, I still found the desired curves. But I kept feeling like I had too much to spare. Therefore, I also connected many hours of home exercises with weights and dumbbells to training in the gym. Organized a sports corner at home. Then it seemed to me that this was not enough, and I started running - almost an hour every day, first on the street, then on the track in the gym.
At the same time, I diligently limited myself in food., was guided by the principle "the less - the better". For breakfast - yogurt, for lunch - a pack fat-free cottage cheese, for dinner - nothing. For each “extra” piece or a random slice of chocolate, I then reproached myself for half a day. Immediately it began to seem that the forms blur before our eyes. All thoughts revolved around food - what I ate today, what I didn’t eat, what I would like to eat. In stores, I could stick for half an hour near the windows with cakes and cakes - I imagined what I would eat if I could.
When family and friends told me that I was getting too thin, I didn’t believe them - after all, I perfectly saw my shortcomings and knew how much I still had everything “superfluous” there. And somewhere deep in my subconscious, I understood that this was wrong and abnormal. And for the first time I was even a little scared when I saw 46 kilograms on the scales (and this is with a height of 175 centimeters). But then these 46 kilograms became the reference for me. Every morning, when I woke up, I ran to the scales, and was very upset when I saw there at least two hundred grams more. It seemed that after 50 kg of life is gone.
I still wonder how these experiments did not lead to serious health problems. But relationships with friends and family suffered - even for the sake of friendly gatherings, I could not miss a workout for anything. And feasts with relatives turned into a real torture - it’s very difficult to control yourself when there are so many tasty things nearby, and everyone around savoryly champs and persuades you to eat at least a spoonful of salad, because “you won’t be anything, you’re so thin.”
Everything changed unexpectedly. The nomination "fitness-bikini" suddenly began to come into fashion. And I suddenly thought: since I’m doing so much in the gym, why shouldn’t I participate? I started to prepare - I changed the weights to “heavy” ones (an empty neck weighing 20 kilograms, yeah), and, as expected, I started “drying” - I read on the Internet that it was necessary, but, as it turns out now, I didn’t even remotely imagine how it should really be. The “drying” was that my already meager diet became even more meager. And from lunch to morning I just didn’t eat anything. But I've been training for two and a half hours. And how did you get the strength? I remember that already in the morning the thought that I had to go to the gym in the evening began to oppress me.
It is unlikely that I would have lasted for a long time in this mode, but after a trip to the competition, I suddenly had a break in the template. Looking at other girls, I realized that thinness is not a guarantee of success. On the contrary. And being thin and lethargic is ugly. And that athletic, appetizing forms cannot be obtained in this way. But the bouquet of diseases and health problems is quite. And for the first time I wanted to be not thin, but “juicy”, with muscles and pleasant roundness in the right places. Such, which are now called the fashionable word "phytonyashka".
But the body, accustomed to many hours of exhausting training, just didn’t want to give up and change.. The hardest thing was to reconsider and change my attitude to food and training. And if six months after the start of the “new life”, I was able to accustom myself to the idea that I train 3-4 times a week for 40 minutes, maximum for an hour and not with a bodybar, but with decent everyone who is constantly increasing (and at the same time doing a few basic exercises, and not trying to cram all the types of lunges, pulls and squats I know into the program), this is normal and no imaginary sides in between will grow from this and my butt will not sag, but on the contrary, everything was with food much more difficult. 
I literally had to force myself to eat more calories. cucumber or fat-free cottage cheese. I convinced myself that it was necessary. And she removed the scales away so as not to be upset again. But gradually the course of my thoughts began to change, and buckwheat, brown rice, meat and even pasta returned to my diet (only whole grains and from durum wheat, if that). I still adhere to proper nutrition, do not eat pork, refuse mayonnaise salads, pies and cakes for tea, but I never skip breakfast, lunch and dinner, and I always have a snack in between. I monitor the amount of protein, fats and carbohydrates in my diet - the muscles need to grow from something. I do not avoid sports nutrition. And once a week I do the so-called "cheat meal" - I allow myself whatever my heart desires. So it is psychologically easier, and progress is faster. And I still hardly weigh myself - to assess the situation, a glance in the mirror is enough for me.
And, most importantly, I train for my own pleasure. Earlier workout was for me like a mandatory penal servitude - I don’t want to, but I have to. And now I train with passion and excitement: this is an indescribable feeling of anticipation when you just start training, put your hands on the bar and get ready to make the first approach. And through “I can’t” you complete the last one. And after - a pleasant fatigue and a feeling of complete satisfaction.
True, even now not everyone around me shares my hobby: as soon as I started to see the first results in the mirror, well-wishers immediately appeared, who think “that this is already too much” and “there is no need to swing anymore.” And it happens that it is said by the same people for whom a year ago I was “too thin”. And now it's already pumped, you see. Although each gained “quality” kilogram is still difficult for me, and I did not add as much as I would like. But I try not to pay attention to such statements - for average people, especially for some reason for women who themselves didn’t hold anything heavier than a milk bag in their hands, any hint of muscle is already “too much”.
These days, almost every trendy girl has at least a few gym photos. You will not surprise her with complex formulas for calculating the energy value of a daily diet, she knows why they drink protein shakes, and she understands exercise complexes. healthy image life now is a fashionable trend, the symbol of which are phytonyashi.
Abroad, girls who frequent gyms are called fit chicks, or "fitness chicks" . These are not beefy bodybuilders, but they are not thin models either. Fitons should have a perfectly sculpted figure: tightened buttocks, slender legs, narrow waist, well-developed arm muscles (although, judging by popular publics, it’s enough to be thin and in a tight tracksuit). The perfect fit girl looks like Wonder icon-star-o Woman (Wonder Woman), a character from the popular MARVEL comic book series.
Many girls who have become fit girls publish their success stories on various websites, blogs, and especially popularly - in:
- most often such stories begin with a description of life “before”. The description is accompanied by photographs;
- then the emphasis is on the moment after which the girl decided to change her life. This may be a breakup with a young man who has ceased to like a non-ideal girl, or such a moment may be an example of a phyton girlfriend;
- after the turning point follows a story about training, new habits, changes in appearance. Intermediate steps may also be illustrated;
- finally, a summary is made and the fitonyasha demonstrates her current beautiful figure and the result “after”.
How to become a phyton?
Nutrition.
Fit girls do not go on strict diets, because any unreasonable food restriction prevents them from getting an ideal athletic figure. So, a sharp reduction in the diet leads to the fact that the body begins to “make reserves”, the metabolism slows down and weight gain occurs even from low-calorie foods. Nutrition should be balanced, the option “salad for breakfast, lunch and dinner” is completely unsuitable for a fiton.
Fitonyashi consider not only calories, but also the amount of proteins, carbohydrates and fats consumed. Numerous tables and calculators of BJU (proteins, fats, carbohydrates) help them with this.
The usual daily allowance for a fitness lady is 2 g of protein per kilogram of body weight, 50 g of carbohydrates, 35 g of fat. Sweets and very high-calorie foods can be eaten a little and only in the morning, in the evening it is better to prefer protein foods. You need to drink at least one and a half to two liters of water per day. Eating should be in small portions with a break between meals of about three hours.
Building perfect figure, many phytonyashi use a special sports nutrition. The most popular product is protein cocktail, which has a high protein content and a minimum content of fat-carbohydrates, contributing to muscle building.
Various vitamin and mineral complexes are actively used. They regulate metabolism, allow you to make up for the deficiency important elements, if for some reason these elements do not enter the body with food.
Workout.
Fitness girls train according to special programs that take into account the characteristics of the female body. Basically, these are various variations of high-rep workouts that allow you to quickly build up muscle mass and shape the relief of the body. It is better not to use programs designed for men: women have a different hormonal background, special reactions to stress. Men can train day after day in one mode, while women must take into account menstruation. Depending on this, the intensity of the loads changes.
You should not rush headlong to feats and strive to become a fiton in a month. A girl leading a sedentary lifestyle should start with short workouts: for the first time, twenty minutes three times a week is enough. Soon you can move on to more serious loads (two and a half hours of training per week).
Women cannot gain muscle mass as fast as men. A set of about 0.5 kilograms of muscle per month is considered normal, provided intense training three times a week. Intense loads are running, exercising on a simulator, cycling. Training without "days off" between them will not help build muscle, on the contrary, the mass will be lost.
Motivation.
I want to be beautiful, but life loves to present surprises. Today is my birthday, tomorrow I'm too lazy to go to the gym, the day after tomorrow my friend convinces "love yourself just the way you are" . In order not to lose the will to win, many fitonies and those who want to become them are members of various groups and "publics" in social networks. There you can boast of the first results, ask for advice, get new information.
If you want to know how to become a fit girl at home, you should understand that fitness models look attractive not only because of the low percentage of body fat, but also due to well-developed muscles. This allows you to make the figure feminine, because slender legs, elastic buttocks thin waist- exactly what men value in a woman so much.
It is very important not just to want to achieve this goal, but to understand how to become a phyton at home. Very often, girls believe the myths of the fitness industry and commit a large number of errors. It is they who do not allow them to get the desired result.
How to become a fiton at home: basic mistakes
Inappropriate use of low-carbohydrate nutrition programs
Any professional sportsman, who does fitness between bulking cycles and cutting, uses a 2-week recovery cycle. This allows the body to adapt to a new way of life. If a girl who ate wrong a couple of days ago, and now suddenly decided to reduce carbohydrate intake to 1 gram per kilo of mass for drying, only harms her health.
Such a step completely eliminates all her achievements in the fight against fat. The situation is similar with low-calorie nutrition programs. To activate the processes of lipolysis, it is necessary to create an average energy deficit equal to 500 calories daily. For example, a girl uses a diet whose energy value is 1200 calories and believes that this will help get rid of excess fat.
However, such a nutritional program is simply unable to provide the body with all the important nutrients needed to combat overweight. As a result, the processes of lipolysis simply slow down. You should always remember that carbohydrates are the main source of energy for the body.
If you deliberately create a large energy deficit, then you simply will not be able to conduct classes with sufficient efficiency that can activate fat burning processes. However, this is not all that you need to remember if you want to know how to become a phyton at home.
When you sharply reduce the energy value of your diet, the thyroid gland reacts extremely sharply to this. At this point, this organ reduces the production of key hormones that are essential for regulating body temperature. In addition, the rate of leptin secretion also decreases.
If you eat little carbohydrates, then the body synthesizes ketones, which are an intermediate stage in the metabolism of fats. This in turn leads to a sharp increase in the risk of developing ketoacidosis, among side effects which should be noted deterioration in breathing and disruption of the heart muscle.
The use of protein compounds must also be approached responsibly. A deficiency of this nutrient will lead to the destruction of muscle tissue, and an excess will cause kidney stones. We once again remind you of the need to use a balanced nutrition program. In your diet, not only chicken breasts, but also carbohydrates with fats must be present.
Restriction on certain foods
If you have removed sugar from your diet simple carbohydrates, they did the right thing. Such a step will allow you to keep your appetite under complete control, normalize the concentration of sugar and accelerate the utilization of fatty cellular structures.
However, if girls, after reading articles on how to become a fiton at home, are excluded from the nutrition program healthy foods, for example, eggs or red meat, then they make a gross mistake. Vegetables contain many micronutrients and plant fibers necessary for the normalization of the digestive tract.
Eggs and red meat are excellent sources of B vitamins and minerals that are involved in hormone production processes. You must remember that, contrary to popular belief, red meat is more necessary for the female body than for men. This is due to the higher need of the girl's body for iron, and meat is the best source this micronutrient.
Wrong workouts
To lose weight, you need to show any activity, but only a certain one is suitable for strengthening muscles. If you work in training in a multi-rep mode, then this is not bad, but you will not be able to create an athletic physique. You may spend a lot of time on the stepper or doing Pilates, but only strength training is needed to build muscle. If you decide to learn how to become a phyton at home, then first decide on your goals. However, in any case, you need to use the principle of periodization in your training program.
Wrong time schedule
Often, girls are sure that in order to fight excess weight, it is enough to go to the fitness center a couple of times and jump in the gym or perform several sets of squats. But it is necessary to remember the importance of activity in Everyday life, because it also has a positive effect on the processes of lipolysis. It is her absence or insufficient amount that is the main reason for the complaints of many girls about the lack of progress with proper nutrition and sports.
Belief in myths about phytons
The main mistake of most girls is the belief that fitonies have an extremely simple life. Remember, not a single fitness model manages to look like on stage throughout the year. Some of them try to maintain a relatively dry shape all the time, but this requires a lot of effort. For some, this is easier, while for others it is more difficult, because no one has canceled genetics. Do not trust the photos that are posted on the network. Any person will share only their best photos.
How to become a phyton at home: where to start?
Nutrition
Without a properly organized balanced diet, you will not be able to achieve your goals. And it is your nutrition program that should be of paramount importance, and not training. If you have the opportunity, we recommend that you seek help from a nutritionist. With its help, you will create the nutrition program that best suits your goals and body characteristics.
Do not use those programs that are on the network. They can become for you only an example and a starting point. Based on them, you must make your own, because your body has its own characteristics that must be taken into account. If one person a certain diet helps fight fat and keep the body in great shape, then it can harm the second.
At the same time, there are a few general rules that you should follow. However, we recall that the nutrition program should be individual. Let's get to know general rules on creating the right diet:
- You can eat food a maximum of three hours before bedtime. However, a glass of yogurt before going to bed will not hurt.
- Avoid fast foods.
- Eliminate all fast carbohydrates from your diet.
- Maintain the correct ratio of essential nutrients.
- Enter restrictions on the number of fried and fatty foods.
- Eat less flour products.
- Sweets are allowed to be consumed only in the morning during the first meal.
- Drink at least one and a half liters of water throughout the day.
training
As with the nutrition situation, the training program should be designed specifically for you. If possible, seek help from an experienced fitness trainer. You cannot use ready-made training programs found on the net, as they cannot take into account your individual qualities and level. initial training. It is very important to learn to understand the language of your body, which will always tell you how and what to do to achieve your goal.
the basis of your training program should form the basis strength exercises and cardio sessions. Once again, we remind you about working with a professional trainer, at least for several weeks. He will help not only to draw up a training program, but also teach the correct technique for performing all exercises.
Unfortunately, not everyone has such an opportunity, but this is not a reason to panic. At home, you can also achieve excellent results. In this situation, you have to study the technique yourself, and for this, use the video tutorials. It is very important to choose the right load at the initial stage of training so as not to overload the body.
Today's article can become the basis for your future success. Only if desired and hard work you can change your body. Fitness specialists are sure that there are no such figure defects that cannot be eliminated.
In more detail about how to pump up the buttocks at home:
Olga Suvorova before her marriage was never fat, even full. After the first birth, by the way, through a cesarean, she threw off the excess by itself. But then she began to work at night and eat randomly. When I came out of maternity leave, I didn’t fit into old clothes anymore ... But this was not the worst thing. Olga was hard and hot, lacked strength. She felt lethargic, clumsy. The scales showed 67 kg instead of the usual 58. Not so scary, many will say. But I didn’t want to become an “aunt” at the age of 30.
Workout at home
I immediately realized that I would not be able to attend the gym, I began to look for workouts for home. Since I have always loved sports in principle, I had my own requirements. In addition to the minimum time investment, the training had to be effective and not boring. Any kind of video with group bouncing I immediately rejected. While searching, I stumbled upon Zuzka Light - and everything went like clockwork. Zuzka's charm is impossible to resist. Classes with her are quite exhausting and moderately strong. In addition to the desire to lose weight, I was interested in testing myself.
After the first pregnancy
After seven or eight months, I already weighed 57 kg, and after a year 55. The result of such training was very worthy: a toned athletic body without much relief, the almost complete absence of cellulite. My press pleased me most of all - a completely flat stomach. Many people like such figures - without a particularly pronounced relief.
All this, of course, in conjunction with proper nutrition. In this regard, I was lucky, there were no special mistakes. I just immediately decided to eat according to the principle of PP and used the “rule of palms”. I didn’t count calories, I had meals every three to four hours. Make sure you have plenty of proteins, fats, and carbohydrates.
pregnant again
It was during this period that she found out that she was pregnant again. There was a little panic: both before the birth and before the work that had to be done again. I didn't want to lose the result. Stocked up with patience, tried to adhere to the PP. As a result, I gained the same 20 kg as in the first pregnancy. She came from the maternity hospital with a weight of 65 kg (KC again). She began training after recovering and with the permission of the doctor, with a weight of 67 kg. The food rules are the same. I still breastfeed - the child is a year and seven months old.
Pretty quickly I began to weigh 57 kg. But this time it was not enough for me to just lose weight. Therefore, after 10 months of home training, I went to the gym for a barbell and study.
Gym
At the stage of losing weight, both times I worked out 4-5 times a week. HIIT workouts are very short, so it was possible to work out during daytime sleep, For example. In warm weather, I went outside - it's a great pleasure. All workouts were taken from THIS groups. We conduct it with the same like-minded people. Then I began to compose workouts myself to fit my needs. Now I train three times a week in the gym for muscle groups and once at home HIIT as a cardio load. I compose workouts myself, read a lot, observe, pay great attention to technique, experiment with nutrition and exercises. In my case, I give the main merit in progress to HIIT home workouts, which I have been doing for a total of three years and recommend to everyone.
Nutrition
My diet is quite varied. I eat everything except semi-finished products and control sweet and starchy foods. Of course, sometimes I allow cheat meals. I eat very simply: meat, fish, eggs, cottage cheese, chicken, cereals and vegetables. Uncomplicated dishes - I don’t really like to stand at the stove.
Now my weight is 60 kg with a height of 158 kg. I still want to change something in myself. Now I am working on increasing the volume of the buttocks. I hope I will also be able to defeat my stomach: I have diastasis after the second CS and this spoils my mood a little)
Advice for newbies
To everyone who starts their journey in improving themselves, I want to say: do not look for excuses. No time? - choose the right training, nutrition? - you can cook and eat properly with the whole family, there is no inventory? – there are excellent bodyweight workouts, the first time I didn’t have any equipment. There is no impossible. And most importantly - think with your own head and do not copy someone else's experience. Especially in matters of nutrition. Girls write to me who have driven themselves into a metabolic trap with harsh diets, low-carbohydrate nutrition and hunger strikes. We are all individual. Proper nutrition is first and foremost nutrition.
Good luck to all!
My Instagram @kolpany
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More recently, Natalya Kuzmich was an ordinary new mother and wife with all the typical set of difficulties: time is completely divided between household chores and caring for a child, and not a minute is left for herself. Pulling herself together, in 6 months of home, independent (without the help of a professional trainer!) Exercises, she did what many consider impossible: she got rid of the "ears" on her hips without the help of liposuction and became the owner of her dream figure. Moreover, having received a coaching education, she began to train other girls who want to change.
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“My story began three years ago, when I gave birth to my daughter Ksyusha. Together with her I got seven extra pounds and "ears" on the pope. Doesn't sound too terrible, but I'm a fragile girl with thin bones(wrist 13.5 cm in circumference) and has always been thin: about 48 kg with a height of 162 cm. Therefore, excess weight affected my body monstrously - I became a flabby, disproportionate “pear” with riding breeches and cellulite on the hips, with a stomach hanging down over a cesarean stitch, weak arms and a significantly reduced quality of life.
I was only 28 years old, and I turned into an aunt. Mom consoled me, saying that there was nothing wrong, you just became a woman, a mother. But I didn't want to put up with it.
Where to find motivation and strength for the first step?!
Tired, wrapped up in everyday life, at first I didn’t even have time to understand how bad everything was, and almost resigned myself to the fact that I didn’t like myself. But one day, looking at the girl in the mirror, I suddenly clearly understood: either I will be forever dissatisfied with myself, or now I will change my life. Then I managed to intuitively find the motivation that I convey to my wards today: energy is given to all of us. If it seems to you that there is no strength, in fact, you simply do not have the right goal.
Thoughts bigger
My goal was not just to “lose seven kilos”. I wanted to never again be sad and upset looking at my reflection in the mirror! I wanted my daughter to be proud of the best, most beautiful and disciplined mother, I wanted to see excitement and admiration in the eyes of her husband. And I was so inspired by this idea that the technical stages of its implementation, like the restructuring of nutrition, seemed simple to me.
Delhi is a long way into small stretches
To begin with, I advise you to do this exercise: on one side of a sheet of paper, write out the daily habits of an ordinary woman, and on the other, the habits of a slender, toned beauty. Most often, it turns out that the first one almost always lacks sleep, snacks on buns and “does not have time” to go in for sports, and the second one knows how to set priorities correctly, distributes time rationally and eats a lot of vegetables. Here he is, ready plan actions: gradually replace bad habits with beauty rituals.
Raise the bar (level of expectations)
Indecisiveness is a consequence of our low standards. As long as we are “normal as it is”, we will not leave the notorious comfort zone anywhere. And this is the most "normal" - everything that we claim? Don't we deserve the good, the beautiful, the best? health, wellness and beautiful body? After all, only the development and awareness of one’s own progress gives a person a feeling of real happiness!
Proper nutrition vs. "magic" diets
Of course, the first association with the word “weight loss” is “diet”. But tough short programs weight loss give a short-term effect, while proper nutrition is a fundamentally different approach to food, which should become your good habit forever and at the same time improve the quality of life, and not deprive you of pleasure.
Often we think in stereotypes: healthy food is bland, tasteless, my husband and children, of course, will refuse to participate in this, and I am not ready to cook for myself separately. I've tried hundreds of healthy recipes I can say: cooking so that the healthy is tasty for everyone is real! This is what my daily menu looks like:
- breakfast(porridge with berries / dried fruits / nuts, you can treat yourself to a slice of dark chocolate);
- snack(bread, fresh vegetables, egg);
- dinner(complex carbohydrates - cereals, whole grain pasta, protein (fish, poultry, lean meat), vegetable salad;
- snack(cottage cheese with berries);
- dinner(again protein, but without carbohydrates, just with vegetables).
Such a diet leaves no chance for either hunger or overweight. The nutritionist on my team fully endorses this approach.
Dozens of combinations of meat/poultry/fish, cereals, whole wheat pasta, dairy products, vegetables provide a lot of creativity. The trick is that you replace the harmful with useful counterparts. For example, do not fry, but bake food in the oven, snack not on chocolate, but on protein bars ...
The most terrible myth: "can not be sweet." Can! Instead of fat, sugary cakes, switch to delicious PP desserts - oatmeal pancakes with sweetener, cooked on a non-stick frying pan without a huge amount of oil. By the way, my family loves these breakfasts!
Doing at home (without a trainer and simulators) and losing weight is possible!
Physical exercise work on two fronts at once: they help to lose weight and “build” a pumped figure. For the first task, effective way solutions will be cardio. A beautiful relief is in fact strength training. When excess fat is burned, the muscles just form smooth elastic curves.
It is important to remember that both of these processes are associated with the hormonal response of the body to the load, and this does not work instantly. Will have to work! Ideally, your daily workout should consist of 30-40 minutes for cardio and 1 hour for strength training. Plus, don't forget to warm up first and stretch at the end. Only in this way will your body react in the right way, activate all metabolic processes and start burning body fat.
For home workouts from the inventory, you will need a soft sports mat and a pair of collapsible dumbbells. And be sure to wear comfortable shoes! I had two 7.5 kg dumbbells assembled from individual "pancakes" so that I could adjust the working weight. I also immediately got a barbell (beginners can do without it in the early stages) and an ellipse - a great thing, but not everyone has the opportunity to put it at home. Therefore, cardio may have to "run back" around the house or in the park.
In choosing exercises for strength training, be guided by the golden rule: 70% - on basic exercises, 30% - for insulating. Basic - these are those that involve several muscle groups at once and give the main load. Without them, training will not be effective. This includes squats, lunges, pull-ups and push-ups, various thrusts (deadlift and others). Isolators, as the name implies, affect one muscle group and are needed for “detailing” in order to work out the relief. For example, almost all exercises for biceps or shoulders, leg raises with weights are isolating.
Success strength training provide two things: proper technique and weight progression. Do not grab weights right away, first try to do each exercise lightly in front of the mirror. The body must remember correct position. Then when working with weight, you definitely will not get injured. Muscles may ache after a workout, but not joints. All discomfort disappear on the third day after class. But it is on them that you will begin to focus when you need to increase the working weight.
If you have been training with the same weight for several weeks, and the muscles no longer ache after training, then they have adapted to the load, it's time to take on heavier dumbbells. Such work will make training effective for building up. beautiful relief.
If your goal is to lose weight and burn excess, then cardio training (running, jumping, cycling) should last at least 40 minutes. During this time, you will accelerate your metabolism, strengthen your heart and melt fat. But when you don’t need to lose weight, cardio can be used as a warm-up and hitch (before and after training) for 10-15 minutes.
Pay special attention to proportions - the body should be pumped evenly and look harmonious
Many girls have a problem not just in the accumulation of fat, but in its uneven deposition in one or two places. Guided by deceptively logical thoughts, the girls rush to do exercises on the problem area, completely ignoring the rest of the body. Although main principle fat burning - lose weight evenly and at the same time (that is, everywhere!). Somewhere fat is stored more, so these places lose weight last. For pear-shaped figures, to which mine also belongs, such a place is those very “ears” on the pope, which finally disappeared only after six months of training and PP.
Therefore, in order not to be in a situation where the ass is pumped up, and everything else hangs around, pay attention to the whole body. In addition to the general tone and impression toned body, this principle is useful in achieving ideal visual proportions: embossed shoulders visually balance heavy hips, and in contrast to the developed latissimus dorsi back waist seems thinner.
At home, you can even get rid of the "orange peel"
With regular exercise and healthy eating we lose weight correctly: we lose fat and tone muscles. The paradox is that cellulite seems to become even more noticeable. The number of adipose tissue cells does not change, but their lipid “stuffing” is gradually broken down. From dense, filled "bubbles", fat cells turn into empty "wrappers". Adipose tissue becomes uneven, loose. But this is a good sign that you are losing weight!
Our goal is to speed up this process. And at this moment, self-massage will be ideal. Well, of course, if you have a professional massage therapist and the time to go to him on a regular basis several times a week, that's great. But subject to correct technique massage you can do everything yourself.
For example, using special jars, a stiff brush, even a regular kitchen rolling pin (my favorite way!) can be massaged effectively problem areas. The principles are almost the same: we work for 15-25 minutes, moving from bottom to top, along the lymph flow, without touching the inner surface of the thigh, where important lymph nodes are “laid”, until persistent redness and noticeable heating of the skin. After a couple of months, you will realize that you can act in underwear commercials.
I went from despair and total lack of time to the formation of a beautiful, healthy body and favorite work. Today I am no longer just a housewife, but a trainer who has assembled a full-fledged team of professionals who have developed a course of home workouts that help to lose weight and bring more beauty and health into life. I hope my “memoirs” will inspire you to change yourself and your life for the better!”
We thank Natalya Kuzmich for her help in preparing the material.
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