45-year-old fitness trainer shares the secrets of eternal youth

Every girl wants to have a beautiful and toned body. You can get yourself in order at home, or you can in the gym. In training, there are basic and isolated exercises.

Basic ones are more effective because they are aimed at increasing muscle mass and developing strength. When performing such training, the load is placed on all muscle groups and several joints. They are recommended for beginners.

Isolation exercises work only one muscle group. Professionals love to do them. They are more dangerous.

kto_takaya

114K subscribers

Video published by Elizaveta (@kto_takaya) Jun 17, 2020 at 2:57 PDT

One of the most popular Russian fitness bloggers, Elizaveta Gromova, admits that she does not follow the BZHU (diet regimen with a certain ratio of proteins, fats and carbohydrates), and, judging by the variety of stories on Instagram, it is really not typical for her to dwell on one topic. There is no talk of frivolity: from time to time Elizaveta explains in detail why cardio exercise on an empty stomach is bad, warns about errors in technique and shares numerous life hacks.

Fitness guru: what the stars who introduced the fashion for sports look like now

Jane Fonda

Who knows when the fashion for a healthy lifestyle would have come if Jane Fonda had not appeared on television?

Stunningly beautiful and fit - a real role model! — she forced the whole world to perform exercises in front of screens by releasing a series of videotapes with her own fitness program.

And it is not surprising that Jane’s tapes have sold millions of copies: Jane has two Oscars to her credit, which means there is no doubt about her ability to be convincing. Look what she looks like at 81! If you want to do the same - run to sports!

Cindy Crawford

One of the most famous top models in the world, Cindy is known not only for her advertising campaigns. Crawford became an example of the ideal form for an entire generation! Which she did not fail to take advantage of: in the 90s, the model released the trilogy “How to Achieve Perfection” - a collection with complex video exercises, which became a bestseller.

The secret of success turned out to be simple: simple workouts that work all muscle groups, and Cindy herself is in the frame, showing the technique by example.

We believe that this was not just marketing, but a real way of life: at 53 years old, Crawford is in great shape!

Natalia Efremova

There was fitness in the USSR too! The fashion for a healthy lifestyle, which began to seep in from the West, was officially introduced by the presenter of “Rhythmic Gymnastics” Natalya Efremova. The television program aired since 1984 on the first program of Central Television and lasted 7 years, despite accusations of pornography and imitation of the West.

Over the years, Efremova received thousands of letters from army personnel and prisoners who asked the beauty to marry and promised to reform.

Not only the presenter, who can still easily perform her own complex, was popular, but also the music, specially written for training and separately released on vinyl.

Jillian Michaels

Do you want a slim figure in 30 days? Contact Jillian Michaels, the author of the weight loss course of the same name and America's most famous fitness trainer. Gillian can be called a leader in the number of recorded video trainings. Possessing a unique motivating gift, she always knew how to find the right words and encourage students, even without being nearby, which is what earned her the status of a popular trainer.

It’s fair that she was invited to the famous TV show the Biggest Looser, where she helped teenagers fight obesity.

Now you know what to look for on Yotube: Gillian will give you a crazy drying session for the summer season!

Tracy Anderson

Do you have doubts about choosing a trainer, even if we are talking about online training? Look at his charges! For example, Madonna’s enviably toned and sculpted body is the work of Tracy Anderson.

Tracy's other celebrity clients include Jennifer Lopez, Nicole Richie and Gwyneth Paltrow. And millions of girls all over the world.

Tracy became so popular because of her “Metamorphoses in 90 Days” course, a fitness program that allows you to consistently lose weight and work the necessary muscles, taking into account the characteristics of your body type.

Nicole Winhoffer

In fact, Madonna has more than one coach. Another woman who keeps the pop diva on her toes is Nicole Winhoffer, and her secret is to ruthlessly step out of her comfort zone. She combines strength exercises and cardio, Pilates and stretching in her fitness programs, arguing that muscles should always be toned. And if not the gym and the treadmill, then kickboxing and rhythmic dancing. Inspired? If you take Nicole's advice and Madonna's persistence, you will burn about 2,000 calories per workout.

Lena Miro

If you imagine carrot and stick methods in fitness motivation, then popular blogger Lena Miro clearly chose the stick. For more than 6 years, Lena has been running a separate “Fitness” section on her blog, where she gives valuable advice on training and nutrition, and also answers readers’ questions. At the same time, Miro does not mince words in order to introduce our women to a healthy lifestyle. According to her, she never suffered from being overweight and at the age of 17 she began going “to the rocking chair.” What he wishes for us too!

Laysan Utyasheva

We know her not only as an athlete (Laysan is a master of sports in rhythmic gymnastics) and not only as a heroine of gossip columns. The gymnast looks great as a TV presenter and motivates millions of our girls to play sports.

Thus, Laysan hosted a morning column dedicated to gymnastics on NTV and the Personal Trainer program on Sport Plus. And now she is the host of “Dancing” on TNT and “Fitness with the Stars” on the “Live!” channel.

Ekaterina Usmanova

Ekaterina Usmanova is one of the first popular fitness bloggers who caught the wave of success and became the progenitor of fitness models throughout the Runet. Now she has one and a half million subscribers on Instagram, and 287 thousand viewers on her Youtube channel.

It all started with participation in bodybuilding championships and incredible persistence in training for the buttocks.

Today, Ekaterina is in excellent shape, not only as a result of sports, but also thanks to successful breast surgery.

Photo: Persona Stars, Oleg Buldakov/TASS, Instagram, Vk.com

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tanyakleo

5K subscribers

Photo published by Tatyana Ya (@tanyakleo) Jun 26, 2020 at 1:22 PDT

A trainer and student of the Association of Professional Fitness, Tatyana is not lazy in explaining how genetics affects the ability to pump up muscles, and shows by her own example how a boyish physique can be molded into a distinctly athletic one. Tatyana also films elements of her workouts, shares recipes for healthy breakfasts and confirms that even with two children you can find time for sports.

The most effective exercises for burning fat

The more muscles and joints an exercise involves, the more effective it is for weight loss. Thus, the body spends more energy than when isolating one muscle. Exercises should be performed with free weight: barbells, dumbbells, kettlebells.

The more the body needs to maintain balance and overall tone, the more calories are burned. Such exercises can use additional equipment - fitball, medicine ball, bossa. All exercises should be performed as many times as possible, from 20 to 30 repetitions per set.

Basic and isolation exercises

twisting at an angle;
lunges with weights, wide deep steps with weights (can be made more difficult by connecting steps in a chain);
extension, bending of legs;
push ups;
weighted arm raises;
leg lift;
hyperextension;
barbell squats;
push-ups on the legs or knees;
squats, plie squats, on one leg;
run;
exercises on an exercise bike, ellipse;
jumping using a skipping rope;
swimming;
lifting dumbbells;
pull-ups;
block thrust;
barbell bench press;
deadlift, Romanian;
dumbbell press;
hyperextension.

calipsodellmar

27K subscribers

Photo posted by calipsodellmar (@calipsodellmar) May 30, 2020 at 1:48 am PDT

The lion's share of Instagram is taken up by workout videos - both instructions for beginners and unattainable ones. Nevertheless, Anna does not hide her love for pizza, and you can fall in love with her just for one video about what an inverted and inflated inflated belly looks like. All jokes aside, Anna also doesn’t skimp on advice on how to combine protein meals with carbohydrates and calculate the required number of calories to have enough energy for the gym, not forgetting to make fun of herself.

just.wow_

51K subscribers

Photo published by Valeria Guznenkova

Valeria Guznenkova is 21 years old, but she has several years behind her in the gym under the guidance of a coach and practicing sports independently. Gradually, fitness became the girl’s job, and Instagram turned from “ordinary” into sports and motivating. Valeria talks about convenient nutrition, dietary supplements and reposts from her joint account with another coach - he, of course, is also about sports.

You can do without a fitness room

The worst secret of fitness trainers is that to lose weight and get a beautiful figure, you don’t have to sweat in the gym. Cardio equipment will replace forest paths and a bicycle; you can work out with dumbbells and a barbell at home. If you are motivated enough, become a coach for yourself - and enjoy watching your changing body.

The results will be reinforced by proper nutrition and regular exercise. 2-3 classes a week are enough, and on the rest of the days you can just walk, run or swim.

lena_maxim

26K subscribers

Photo published ❤️Sports and proper nutrition❤️ (@lena_maxim) May 28, 2020 at 6:55 PDT

The largest amount of healthy food we've seen on one Instagram. The author pays the most attention to nutrition: the hashtag #recipes_lena_maxim provides more than two hundred photographs of nutritious meals that are suitable for a person concerned about the quality of food. You can trust Elena’s instincts: the girl has been calculating the amount of nutrients using scales for a long time, so now she can intuitively select the right one. Observations about “local fat burning” and body shaming are attached.

everybodyfitnesslife

7K subscribers

Photo published by NASTYA PIMENOVA (@everybodyfitnesslife) Jun 25, 2015 at 2:43 PDT

If you didn’t know how to do push-ups correctly, what leg exercises to start with and how to do squats, then you can subscribe to Anastasia Pimenova’s account - you’ll have to look for so many micro-instructions about different muscle groups. Like any normal trainer, the author never tires of repeating the importance of adequate nutrition, and also likes to post photographs of his students.

Training program in the gym for girls to gain muscle mass

Performing basic exercises with free weights, with a gradual increase in load, will pump up your muscles. Beginners are advised to start with minimal weights and use an empty bar when doing barbell exercises. Compliance with a special diet is considered mandatory. Squats, push-ups and deadlifts are considered basic. Basic exercises involve large muscle groups and evenly pump the entire body. They train using a split system, that is, they divide the training of large muscle segments on separate days.

Video training for girls to gain muscle mass

A set of exercises for girls for a week: beginners

Frequency of exercises: 3 sets of 15-25 repetitions.

Legs and buttocks:

1. Squats with dumbbells 2. Lunges with dumbbells 3. Romanian deadlift with a barbell or bar 4. Leg extensions in a machine 5. Leg swings back with weights 6. Leg raises in a machine

Chest, triceps, shoulders and abs:

1. Dumbbell flyes 2. Incline barbell press 3. Dumbbell press 4. Reverse push-ups 5. Ab crunches

Back and biceps:

1. Pull-ups on the bar 2. Pulling a block behind the head or to the chest 3. Bent-over dumbbell rows 4. Barbell chin press 5. Close-grip barbell rows 6. Biceps curls

Click and read:

Cardio training for the whole body: a set of exercises

A set of exercises for girls for a week: advanced level

Perform 3 sets of 15-25 repetitions.

Thoracic segment

1. Hyperextension with additional weight 2. Push-ups with wide arms 3. Bent bench press on an incline bench 4. Dumbbell flyes on a bench 5. Barbell chin press 6. Bent leg raises while hanging on a bar 7. Ab crunches inclined bench

Shoulder girdle

1. Hyperextension 2. Dumbbell flyes with push-up 3. Hammer with dumbbells 4. Dips 5. Straight leg raise while hanging on the bar 6. Seated dumbbell French press 7. Roman chair

Back and legs

1. Squats with a barbell 2. Leg extension while sitting in a machine 3. Lunges in place with dumbbells 4. Pull-ups on the horizontal bar with a wide grip 5. Dumbbell rows to the waist in an inclined position 6. Rows to the waist on the lower block while sitting 7. Raising bent legs while hanging on the crossbar 8. Twisting on an incline bench

katrinashib

7K subscribers

Photo published by Katerina (@katrinashib) Jun 25, 2020 at 10:54 PDT

Katerina can tell you a lot about dietary supplements and how to lose weight the wrong way (in short: exercise a lot and not eat). After several years of searching for a suitable training program, the girl found the Sistema Me team, which helped establish nutrition and understand what she specifically needed to improve her shape. Katerina does not forget to talk about all such ups and downs and the content of training, sometimes several times a day.

VLADIMIR'S EXERCISES AND ADVICE WORK WONDERS WITH ANY FEMALE FIGURES!

“I started training and the first results appeared within a month!” Hello Vladimir! I want to express my gratitude to you for the video courses you made! I was always plump, and when I gave birth to my son, I gained even more weight - my weight reached 87 kg. I decided to lose weight in the gym, since I don’t like aerobic exercise. After several months of training, there was no result. A friend recommended your video course to me. I looked and realized that I did a lot of things wrong and didn’t know a lot of things at all! It was a discovery for me that a girl should not pump up her pectoral muscles at all! I started practicing and the first results appeared within a month! I continue to follow the course and achieve my ideal body! Now I am confident in myself, my husband and others like me! I finally decided to show you my photos! Galina Shvoeva

“I lost 16 kg in 3 months, acquired a beautiful figure, good health, admiring glances from men and envious glances from girls...” After a difficult birth, I gained 26 kg, which I could not “lose” in any way... Diets gave only temporary effect, and many weight loss systems did not suit me at all. Therefore, when I got acquainted with Vladimir Molodov’s system, I didn’t think that I would be able to achieve a slim body! You feel the result after the first workout, but don’t expect it to be reflected so quickly and don’t let go! I lost 16 kg in 3 months, acquired a beautiful figure, good health, admiring glances from men and envious glances from girls... it’s just that when I went to all sorts of weight loss programs, I thought I’d come/buy a disc and lose weight without any problems, but now you’re upset … “It’s a pity that no one will lose weight for you for any amount of money,” overweight people think))) Thanks to Vladimir for such a working system by Nel Marmel https://vk.com/id19043688 [email protected]

“I didn’t expect such a result, before my weight was 70 kg, now my weight is 50 kg!!!” After giving birth, I gained 13 kg, and one day I realized that it was time to fight the weight. At first I just went on diets, as probably all the girls did. But the result did not last long, the weight returned very quickly. Then I went for shaping, I didn’t go for long, I didn’t really like it, and there was no result. They opened a gym near my house, and I thought I could go there. But I doubted it for a long time, wondering if it would make any sense, and if it did, wouldn’t I start to look like a man. But the thoughts that I wanted to lose weight overpowered these doubts. So I started training according to Vladimir Molodov’s course. Most of all, I like abdominal exercises: torso lifts and leg raises on the corner, as well as squats with a barbell. I did not expect such a result, before my weight was 70 kg, now my weight is 50 kg!!! I have become confident in myself, both men and women compliment me, I can buy not the clothes that suit me and cover my problem areas, but the ones that I like! I'm happy! Yana Fedyunina [email protected] https://vk.com/id12054475

“Now I buy clothes in the size I always dreamed of buying :)” Olesya Popovich [email protected]

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bytjavka

2K subscribers

Photo published by Nastena (@bytjavka) Jun 22, 2020 at 9:18 PDT

The author has been training in the gym for a year, which makes it all the more interesting for beginners to follow her progress. Anastasia posts a lot and often, so you can form a plausible picture of the lifestyle that allows you to pump up such a body. Among other things, the girl has recently been posting complete training plans, and those who still do not understand how to approach the exercise machines can easily take them as a guide.

sanzhlena

90K subscribers

Video published by Elena Moscow (@sanzhlena) Jun 18, 2020 at 1:20 PDT

Despite everything, Elena’s Instagram is more like LiveJournal: there is almost more text than pictures. Considering that she has been training for 25 (twenty-five) years, subscribers only benefit: they have the opportunity to find out the opinion of a qualified specialist on controversial issues. In particular, about why to hire a trainer, the right goals and the difficulties of maintaining a healthy lifestyle.

valeria.poklonskaya

22K subscribers

Photo published by Valeria Poklonskaya | Follow

Valeria Poklonskaya practices pole dancing (adherents of this trend prefer the English term - the Russian “pole dance” often causes erroneous associations with striptease). After studying at the circus studio, the girls bought a pylon (aka pole) for home and began to come up with tricks and techniques themselves. Since then, Valeria has managed to become a coach, win many titles and participate in several competitions as a judge - everything is documented in detail on her Instagram.

45-year-old fitness trainer shares the secrets of eternal youth (12 photos)

Author: Varvara Lyutova

04 July 2020 15:27

Community: Stories

Tags: Eternal youth forever young women's secrets beauty stay young and beautiful beauty secrets figure fitness

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45-year-old Justine Whitchurch lost 17 kilograms at the age of forty, and at 41 she took part in a bikini modeling competition for the first time. Since then, she has already participated in three similar competitions, got a job as a fitness trainer and happily shares with women the secrets of maintaining eternal youth, which, as it turns out, do not require millions of dollars in expenses and crazy efforts.

See all photos in the gallery

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Justine Whitchurch is 45 years old and lives in the Gold Coast in the Australian province of Queensland. At 40, she decided to get herself in order and lost 40 kilograms, and at 41, for the first time in her life, she took part in a modeling competition in swimsuits. To date, she has already participated in three such competitions. Justin works as a fitness trainer. She is ready to talk about her secrets of beauty and youth, claiming that at the age of 45 she can look like her almost to

Justine has her own fitness regime, which she strictly follows. According to her, it is accessible to everyone and does not cause any particular inconvenience.

Twice a day, Justin makes sure to apply moisturizing cream or lotion all over his body and includes a lot of green vegetables, fruits and herbs in his menu. These two points are the most important in her anti-aging program.

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Justine decided to take care of herself at the age of forty, ending up in the hospital twice in a short time with an ambulance siren ringing. “I was either undereating or overeating, while not moving much and drinking too much alcohol, and thus gained excess weight,” Justin explains. “I no longer had control over my body, and the doctors told me that I didn’t have long to live if I didn’t change my lifestyle.”

As Justine said, the turning point for her was the moment when she looked into her daughter’s eyes and was afraid that she would die, leaving her alone. “It was a powerful catalyst,” she recalls. “I had to live for her.”

In six months, the woman lost 24 kilograms, bringing her weight from 71 kilos to 47. However, she quickly lost control over what was happening - this time, losing weight uncontrollably. Only then, says Justin, when she realized that she had to constantly monitor her health, just like the process of losing weight, did things start to improve.

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Justine has developed a new, balanced approach to fitness and dieting. Regular training and healthy eating became the basis for her preparation for the bikini competition. Having participated in several similar competitions, in the first of them - “Miss Bikini Australia Muscle Mania” - she took third place. Justine is confident that she got on the podium because she “loved the discipline that came with the preparation and wanted to see what I could achieve in terms of working on my body.”

Justine once weighed more than 70 kilograms and led a sedentary lifestyle (pictured). She now does ten workouts a week, including five cardio and five strength training sessions. Her daily menu is as follows: breakfast - protein oatmeal or almond milk with fresh berries, second breakfast - salad with ham or chicken, lunch - chicken, rice and vegetables, afternoon snack - nut bar and protein shake, dinner - another protein shake and vegetables or some kind of slow cooker dish. “We enjoy eating slow cooker meals as a family, it’s convenient,” says Justin.

Justine is convinced: it's never too late to change your life. “Whether it’s excess weight, unhealthy addictions, age-related changes - it’s never too late for you to improve your life! - she says. - Having decided on this, first find people who will support you in your endeavors. Then set a routine, outline a training schedule and healthy eating principles that you will not deviate from under any circumstances. And remember: every step towards health will add moral strength to you.”

To maintain your beauty, despite the years, it is necessary, according to Justine, to maintain your own beauty regimen. “The main thing is to correctly understand the needs of your body, and for this you need to look inside yourself,” she says. “Personally, for example, I know for sure that I will look good only if I sleep at least 7-8 hours a day, drink several liters of water per day and eat a lot of vegetables and herbs.” Justin wears makeup all the time and doesn't hide it. “I find it new,” she says. “It lifts my spirits when I take good care of my appearance.” I especially pay a lot of attention to eyebrows and eyelashes. If a woman does not take proper care of them, she looks much older. Another big thing that makeup does is create higher cheekbones.”

According to Justine, today she is happy to “keep a routine and be disciplined.” “I can train more or less intensely depending on how I feel and how busy I am at work and at home,” she says. - But I never miss training. This is my medicine, my priority, what moves me forward and keeps me in excellent psychological shape!”

Source: - translated specifically for