The topic of losing weight, getting in better shape and making changes in life in general on the eve of the New Year holidays is very relevant. Therefore, I want to share my own experience and observations - for some it will be useful to “check” their feelings, for others my revelations will help them make a decision.
I've been doing fitness for almost a year. In the first 3 months I lost 10 kg and have maintained the weight since then. And yet I am a beginner, because less than a year is not experience. And not a deadline. This is the time when you finally learn to live differently. Do not adhere to the regime, but live. But, despite this, he still remained a beginner.
Even after losing kilos, approaching the coveted mark on the scales, or even surpassing your wildest expectations, you don’t look like you do in an advertising picture of a fitness club, and this will still take a lot of time. But now, when you have achieved what seems to be your cherished goal, you understand: you still have to work and work to achieve perfection, but at the same time it is quite achievable.
Motivation: “You can’t live like this”
Why did I start doing fitness? Yes, at some point I just realized that “this can’t continue.” In addition, I came across a group of Dnepropetrovsk trainers on the Internet with “before and after” photos, and along with the perceived need came a firm confidence: they could do it - and I can do it, without options.
In fact, you can motivate yourself by imagining how you will walk on the beach without being embarrassed, buy size S and, perhaps, fit into “those jeans” (if they are still preserved somewhere on the mezzanine). But all these motivations are absolutely meaningless if there is no clearly realized impossibility of living without changing. For some, this moment will never come - the person will look for excuses and eat away sadness with donuts. And someone will suddenly realize that they cannot sleep, knowing that they have done nothing to change, and will begin to do something every day, confidently moving towards the result.
It turns out that for real change a person must internally “mature”. You can truly change something in your life and in yourself only when you understand that “you can’t live like this any longer.”
30 minutes after the first workout
“I am filled with a feeling of joy and pride! I did it (was able)!”
Oh, these familiar experiences to many after the first successful exercise in their life =)! And for good reason, because even after 30 minutes after training, active changes are still occurring in the body, in particular, this concerns the increased production of endorphins, which together with them bring an incomprehensible feeling of joy and euphoria.
Conclusion: the positive emotions received after training will not only lift your mood for a long period of time, but will also be a great incentive to go to training again! After all, you will want to experience these sensations more than once.
First workouts in the gym
It was difficult at first. Not so much physically, but to find time to “place” the child. When the problem was resolved over time, instead of “I want / don’t want” to go to training, “I have to” appeared, so unambiguous that when “I can’t” appeared due to force majeure (illness, for example), I had to persuade myself to come to terms with it .
Most beginners have a hard time physically, especially if the person has not worked out anywhere and is not used to physical activity. I got hooked within a month. I’m used to getting my “portion” of physical activity. Many people note that after some time they “get hooked” on training, and if they are forced to miss it, the body itself reminds that it was not given enough.
However, this does not mean getting used to the physical activity itself. If there is not the slightest fatigue (even if pleasant) and everything is easy, then you are doing something wrong. Or do you constantly do the same thing - then this is a question for the coach. The loads must be varied, otherwise there will be no progress, and at the same time correct - so that you do not harm yourself.
Half an hour before the first workout
“Now I’ll tear everyone apart!”
This is what your body screams before your first workout. Thinking about exercising can cause your heart rate and breathing rate to increase. Blood pressure may also increase slightly.
If you are an extrovert, you may feel drive and excitement, but if you are an introvert, then, on the contrary, you may feel focused and taciturn. And as you understand, the main thing here is to use this effect correctly and prepare yourself for training (psychological attitude for training).
Conclusion: such reactions of the body indicate that the body feels that it will have to work and begins to prepare for the load in advance!
Diet for weight loss
Nutrition correction, it turns out, scares people much more than the need to exercise. It’s clear, because the pleasure derived from food is perhaps the most easily accessible. And we are used to getting it whenever we want. That's why many people train without changing their eating habits, and then complain that they don't see results.
Changes in diet did not scare me, because since I spend effort and time on something (and free time is more important than cakes), I will do everything so as not to regret it.
Oddly enough, once you got involved, it became completely easy. Maybe it’s a matter of character - I was given a clear algorithm, which was even interesting to follow. Moreover, it provides the opportunity to treat yourself to sweets and other delicacies without being tormented by remorse (which most often you also want to “eat”).
You just need to understand that you shouldn’t eat cakes at night, but if you really want to, eat them in the morning. And not a whole cake every day, but a piece in honor of the holiday. And it’s better not a cake, but a chocolate bar, for example, or another more natural treat. This is also because soon even the best cakes begin to taste too sweet or too greasy. Instead of enjoying it, you cringe because you taste sugar or butter.
You stop putting sugar in your coffee, and after a month or two you’re already spitting if you forgot to take a cup of sugar.
If you stop frying food at home, you will no longer be in danger of overeating fatty and fried foods when away. Simply because it suddenly becomes tasteless.
And this in no way means that you need to deny yourself always and everything. Although some people manage to forget about all the “unnecessary” products at once, the majority are afraid of this total ban. But if you tell them when and in what quantity they can treat themselves to their favorite “harmfulness,” they can avoid the psychological discomfort of the restriction.
I noticed this nuance - having a limit on the consumption of “harmful things”, you become more picky, often even delaying the moment, because, for example, you did not find exactly the chocolate bar for which you would like to exhaust the limit. This sounds, I suspect, strange, but in fact it works as an unconscious limiter. And - hurray! - a person does not feel deprived and unhappy (as if everything was forbidden to him), but at the same time he limits himself much more effectively. Golden balance: the sweet tooth receives candy without remorse.
Three stages of woman motivation
- Resistance lasts approximately 1 month. The muscles begin to ache, the legs tremble after training, and any desire to go to the gym disappears. Increasingly, the idea appears that you need to give up everything and return to your previous lifestyle. It's time to look at photos of the results achieved by others and pack your sports things for your planned lesson.
- Transition period - by this moment the girl should already have several photos of herself in order to evaluate the first results. Rejoicing at her achievements, the woman understands that there is no turning back.
- Internal motivation (the most important stage) - exercise in the gym becomes a way of life, amateur photos taken make you more and more happy, and the centimeters on your waist become less and less. Don’t forget about proper nutrition; balanced, healthy food does not “leave marks on your hips and waist.” Photos take pride of place in the family album - a woman already has something to be proud of.
From the outside
At first, others look at a thermos and a bottle of water in a handbag, some skeptically, some sympathetically. They are surprised at the selectivity at the holiday table and persuade: “You’re already skinny, eat it!” - to which I have to answer that the reason I’m skinny is because I know when to eat and when not to.
Over time, people get used to it. Mainly because he sees the results - no joke, in 3 months I lost weight from size L to size S, which is hard not to notice.
Older relatives react most unexpectedly (for me, at least). First, they warn you not to go hungry, so that you don’t get “ditched” during training, otherwise you’re up to something – she’s skating here in the evenings, jumping somewhere... And then: “You’re so thin, it’s almost indecent, you should at least gain weight.” a couple of kilos."
There is another reaction - friends come up and ask what and how. Some people are surprised that there were no miracle pills. Someone will certainly notice: “Where are the breasts?” or “Don’t get an ulcer.” Or that he looks haggard (this remark, by the way, may well have a real basis - the face has also lost weight and requires care and attention).
And someone, having received information, simply silently gets down to business.
Husband Jimmy Levin and wedding
In 2008, Michelle met her future husband Jimmy Levine, who noticed the girl's potential as a model. When they met, he always told her about holding a photo shoot, Jimmy believed in the girl. But Michelle wasn't ready and didn't think she was good enough for it.
Photo: Michelle Levin with her husband
Jimmy Levine proposed to Michelle and they got married in 2010. After the wedding, the young couple decided to try success in the modeling business. They visited modeling agencies in Milan, London, and Barcelona to see how Michelle would look in public and walk the catwalk. Most agencies responded that the girl was beautiful, but not tall enough; they needed someone tall and slender.
About miscellaneous
Breasts - yes, most likely they will shrink. I have one size. But I was never the owner of enviable figures, so I was not saddened by the “loss”.
By the way, there’s a girl training with me - slender, like a twig, with a good third or even fourth size. I don’t know if she was losing weight, or if she just came like that, but it’s a fact that there are skinny women with large breasts.
Ulcer - everyone knows that it occurs: a) from starvation; b) from nerves; c) those who do not eat soup (for the last point, an emoticon like “sarcasm” would be useful). When my father began to suspect that I was starving, I had to take pictures of my portions during the day and show him. I’m not a fan of clicking food on my phone, but what can’t you do for the peace of mind of your loved ones and your own as well. But I am no longer suspected of starvation.
The wardrobe will have to be changed in many ways.
Elegant dresses that favorably emphasized the advantages of the figure, hiding flaws, now hang openly, seductive tight blouses have become awkward robes, but sweatshirts and stretch turtlenecks remain. And I’m also very glad that I have a winter coat and a down jacket under my belt - at least I didn’t have to struggle with them. And so - yes, I changed my jeans 3 times during this time. I bought some more necessary things, but not much. The trick is that when you are happy with your figure, you need significantly less things. Because you are less likely to be dissatisfied with your reflection in the mirror, and it no longer seems that the blouse you bought yesterday makes you look fat.
2 weeks after starting training
“Regular training has practically become part of my usual schedule!”
This is not surprising, because scientists have proven that a person develops habits within 2-3 weeks.
Do you remember that unbearable pain after training? Surprisingly, she disappeared =) Therefore, it’s time to do various exercises and not worry about not being able to get out of bed the next day. However, you shouldn’t overload yourself; always remember about moderation and a gradual rate of increase in loads!
Conclusion: you and your body get used to regular exercise, and also begin to master a variety of exercises and techniques for performing them!
Maintaining weight loss results
Perhaps maintaining a new weight is more difficult than achieving it. Many people talk about this. The reason is banal - laziness, loss of interest. But, frankly speaking, it is not clear to me how a person can cross out his own efforts, “deprivations” (after all, he refused something in favor of training and proper nutrition) and, seeing the difference between himself “before” and “after,” allow himself go back to this “before”. Force majeure cases do not count - anyone can get sick or find themselves in a difficult situation, but most often it is the loss of interest that prevails.
I encountered this problem, although in a slightly different form.
There is a certain excitement in seeing how the number on the scale decreases almost every day. Now you’ve approached the weight that you considered the minimum achievable for yourself, now you’ve stepped over the mark, and you’re curious - how much more will you get? A little more, a little more... Now “those same jeans” are falling off, but... hmm, what if a little more? Curious if it will work or not?
And here there are three options for the development of events.
- Psychological dependence on this excitement, continuation by any means to reduce the number on the scales. Not for looks, just for numbers. It's dynamic, it's stimulating. And here is a direct road to mental disorder and anorexia.
- The optimal number according to your own common sense is reached (and approved by the trainer and nutritionist), and then you get bored. There is no excitement, the number fluctuates within a certain range. Lost momentum, lost interest. I suspect that it is at this moment that some people turn to conventional cakes as an alternative source of pleasure and abandon training.
- A person looks in the mirror and realizes that he has lost weight, but he is still far from real beauty (yes, yes, the demands have increased, especially when you look at the young girls around you, who at the same weight look, to put it mildly, differently) . And then a new goal appears - not numbers, but forms. That is, the goal changes, but the interest remains.
Who is home training suitable for?
So, who is home workouts suitable for? Training at home is suitable for those who set themselves the following goals:
- lose weight and tone your muscles;
- putting yourself in order to go out into the world, so to speak, in our case means preparing yourself for visiting the gym (in the case of very low self-esteem);
- regain your shape after childbirth;
- strengthen the cardiovascular system;
- develop endurance;
- and even see the relief of muscles on your body.
The last point, of course, will not be easy to achieve, but it is still possible! As I have repeatedly said and written, “Abs on the stomach are made primarily in the kitchen, and not in the hall (at home)!” So training at home can cope with the above tasks 100%.
Now let’s figure out what tasks and goals home training is not suitable for:
- building muscle mass (although there are some nuances here, we’ll talk about them a little later);
- preparation for professional fitness and bodybuilding competitions;
- development of strength.
As you can see, there are many more tasks that training at home can handle than those that they cannot handle. And the girls I work with, basically all want to change their lifestyle and get their body in shape primarily for themselves, so the task of this article is to convince you, dear girls, that working out at home is POSSIBLE and NEEDED! In any case, it's better than not doing it AT ALL!
Before and after losing weight
The strangest thing is that I didn’t notice any difference in appearance - except that my clothes became looser, I had to buy new jeans, and then another one. But recently, looking through old photos, I was horrified - was I really like this once? And you considered yourself slim? I still can’t wrap my head around it...
I will hardly ever be able to show my most honest photos “before” and “after” of losing weight - at home, against the wall, in a swimsuit - to anyone other than two or three friends if they need additional incentive. But not to the general public. Precisely because they are honest. They clearly show not only what a tumbler I was less than a year ago, but also all the shortcomings that I continue to work on now.
Has your confidence increased? Certainly. Although globally this does not save us from the whole “bouquet of complexes”. Simply one of the reasons for uncertainty is crossed out.
Are there any difficulties? Of course have. For example, when it gets colder, you crave more carbohydrate foods, and even just sweets. I began to feel more cold. Now I understand why animals fatten up for the winter... I have to put on an extra layer of clothing. And in general, with the cold weather, there is an increasing urge to sit out in the warmth rather than go somewhere...
Actually, the difficulties are primarily associated not with festive tables, giving up alcohol and “evening cakes”, and not with nutrition in general, but with the need to attend training several times a week, if possible without skipping. And here it’s worth using the advice that almost all coaches give: once and for all, come to terms with the fact that such and such time (or a certain number of hours per week) is occupied for you. Default.
Three stages of woman motivation
- Resistance lasts approximately 1 month. The muscles begin to ache, the legs tremble after training, and any desire to go to the gym disappears. Increasingly, the idea appears that you need to give up everything and return to your previous lifestyle. It's time to look at photos of the results achieved by others and pack your sports things for your planned lesson.
- Transition period - by this moment the girl should already have several photos of herself in order to evaluate the first results. Rejoicing at her achievements, the woman understands that there is no turning back.
- Internal motivation (the most important stage) - exercise in the gym becomes a way of life, amateur photos taken make you more and more happy, and the centimeters on your waist become less and less. Don’t forget about proper nutrition; balanced, healthy food does not “leave marks on your hips and waist.” Photos take pride of place in the family album - a woman already has something to be proud of.
It is equally important for a man to be in shape. This is a question not only of external attractiveness, but also of self-confidence. In the photo below you can see how the look of the stronger sex changes when the first “cubes” appear on the abs, and the beer belly says goodbye to its owner forever. The main thing is to overcome yourself and not stop there. It will only take 3 months, and the white will gain flexibility, the skin will become elastic, and the unaesthetic “orange” peel will disappear. Women prove that the impossible is possible, and their real photos become role models.
Workout from Michelle Levin
Michelle Levin today and an example of her transformation are a kind of product of the digital world. She has a unique ability to combine fitness and social media. According to the fitonyashka, this is not an easy task. Most people think that everything is simple - you post a beautiful photo and success comes.
In her case, working on social networks takes a lot of time. In each of them you need to remain active, people want it to answer all questions, to provide feedback, and this is not easy. With so many subscribers this is impossible; now the girl has more than 12 million on Instagram and about 9 million on Facebook. Michelle Levine is now living the life she dreamed of as a child. This is the story of one immigrant who, through great effort, found her place in the world.
Get rid of harmful things and buy everything you need
If you have food waste in your refrigerator, now is the time to throw it in the trash. Cookies, sausage, soda, chips and other harmful things should be a thing of the past.
The presence of healthy food in the house: fruits, vegetables, cereals, nuts, meat and seafood, cottage cheese and other dairy products is a necessary condition for a balanced healthy diet.
Invest in basic home workout equipment in case unforeseen circumstances prevent you from heading to the gym.
What to do to become like a fit girl?
We move smoothly, from theory to practice, that is, what to do, in what direction to move in order to become like a girl with a thin waist, elastic buttocks and toned breasts.
Changing your diet
If you have never been involved in sports, or if you did, but it was a very long time ago , you probably forgot that proper nutrition is the key to not only longevity, but also a beautiful figure. It all starts with what you eat. No amount of training will make you a cover girl if you well .
First of all, we recommend that you read our article about nutrition for weight loss; it describes all the basic principles that you must adhere to when creating your menu.
Let us outline the key points in nutrition that will play a decisive role in building a slim figure:
- We remove empty calories from our menu, that is, those products that are classified as “junk food”, first of all, various fast food , chips, soda, fried pies, pasties, French fries, cheap mayonnaise and sauce, margarine, croutons, fat meat. Such products practically carry nothing but empty calories ; they are of little benefit to the body, even harmful, due to the large number of preservatives , flavor enhancers and saturated fats.
- We reduce the calorie content of our diet, primarily due to carbohydrates ( fast ), so that the number of calories consumed in food is less than the number of calories that you spend during the day on various types of activities (see table)
- We choose active, sports activities that are aimed primarily at burning calories, and not at muscle growth (in the case of the gym)
- We shift our diet towards the consumption protein foods and complex carbohydrates, supplementing the menu with fish oil capsules (omega 3 fatty acids)
- We give up bad habits ( alcohol, in addition to its harmful effects on the body, also contains quite a lot of calories, for example, a glass of whiskey contains about 260 kcal )
Let’s not be fooled by commercials and banners that promise to save you from 10 kg or more in a week or a month. All this is purely a marketing gimmick , which is aimed at one thing - to empty your pocket, to pump more money out of you.
If some supplements, drugs, medicines that they advertise actually have such an effect on the body, getting rid of many kilos in a short period of time, then this means only one thing - this is a powerful hormonal agent, or some other chemistry , which will ultimately cause severe harm to your health, and of course, when you return to your normal diet (without these “magic” additives), all your lost kilos will definitely return .
We study the technique of performing exercises
The correct technique for performing the exercise not only contributes to the even distribution of the created load on the muscle groups being trained, but also protects you from injuries that can easily be obtained while working out in the gym.
We strongly recommend that you check out our strength training section if you are planning on joining the gym.
Thus, performing technique exercises ensures:
- correct load (those muscle groups that were intended will work)
- protection from injuries (sprains, muscle tears, tendon tears, bone fractures)
And of course, by performing technique exercises, you will achieve your goal faster due to effective, productive approaches and repetitions. But this is a common mistake among novice athletes who are just starting to plunge into the sports world of fitness/bodybuilding , without additional training stress, due to disruption of the trajectory of movement/working angles while performing exercises.
We study the technique of performing exercises
We choose a training program depending on your goals (weight loss or muscle tone)
When choosing a training program for girls, you must, first of all, be guided by the characteristics of the female body, as well as the goal (drying, gaining weight, increasing strength endurance, increasing strength).
order a training program with “fine settings” from us
Now we will give an example below of a universal training program for girls who want to become fit girls.
An example of a training program for fit girls (for muscle tone)
This training program for girls is designed for 3 days a week , implying that you have already accumulated a minimum of experience (6-12 months) in the gym.
Three strength training sessions per week (for example, Monday, Wednesday, Friday).
Average completion time: 60-90 minutes
1 day
- Squats with a barbell on the shoulders 4x15
- Lying leg curls in a 3x12 machine
- Vertical row of the upper block with a wide grip 3x12
- Incline Dumbbell Bench Press 4x15
- Push-ups (lightweight possible) 4x12
- Bench push-ups 3x12
- Incline Bench Crunch 2x30
Day 2
- Deadlift 4x12
- Lying leg extensions in a 4x15 machine
- Stepping onto the platform (with weights in hands) 4x12
- Barbell/dumbbell bench press 4x12
- French bench press 3x12
- Bent-over barbell row 4x12
- Raising straight legs while hanging on the bar 3x15
Day 3
- Squats with a 4x8 barbell
- Lunges with barbell on shoulders 4x15
- Horizontal row in the block simulator 4x15
- Incline Dumbbell Bench Press 3x12
- Standing biceps curl 3x12
- Hyperextension 4x15
- Press crunches 2x50
The first and second weeks are difficult , that is, the range of repetitions is from 8 to 15 , you can increase the weight on the barbell in the basic exercise, and reduce the number of repetitions to 6 .
Downloaded: 222, size: 864.3 KB, date: March 20. 2019
We do not recommend that you perform this or that exercise with 4 or fewer repetitions, as this is not a justifiable risk for women’s health.
Muscle tone training program
Due to the characteristics of the female body, the first two weeks after menstruation we do heavy training (plowing), the second 2 weeks are light , especially for the lower body. Therefore, in the 3rd and 4th weeks, after menstruation, we recommend reducing the number of approaches on the legs to 2-3, and reducing the weight on the barbells by 20-30% of the working one.
Progression of strength load will consist, first of all, in increasing the number of repetitions, approaches and reducing rest time between approaches .
Unlike men, girls should not chase an increase in strength indicators; the lower body (primarily the favorite gluteal muscles ) responds to load much better than the upper body, however, the lower body also accumulates fat deposits (due to the fact that the body tries stock up on nutrients to prepare for bearing a child), you must always remember this.
Do not forget that, unlike men, the female body has much less testosterone , so no amount of strength training will make you a masculine woman with huge muscles (of course, this can be achieved, but only if you use anabolic steroids and hormonal drugs).
Example of a weight loss (fat burning) training program in the gym
Due to the fact that training for muscle tone/growth is fundamentally different from training for weight loss/fat burning, we recommend that for this purpose you use not a gym, but a regular gym or home environment.
Weight loss workouts make your fat deposits “burn” by using fats and carbohydrates , rather than glycogen and creatine (in the case of strength training in the gym).
This training complex will be useful and effective for girls who are overweight , for everyone else (thin women), we recommend using training in the gym with strength exercises.
Monday
- Jump rope: 5 sets of 1 minute each (60 seconds rest between sets)
- Jumping up from a low squat: 4x15 (rest 30-45 seconds)
- Plank: 3 x 2 minutes (rest 1 minute)
- Jumping to a height of 50-60 cm: 4x20 (rest 45-60 seconds)
- Emphasis crouched – emphasis lying down: 4x20 (rest 45-60 seconds)
- Light jog or bike: 10-15 minutes
Wednesday
- Jumping leg: 4x15 on each leg (rest 45-60 seconds)
- Figure eight exercise with medicine ball 5-10 kg (medicine ball): 4 x 30 seconds (rest 30-45 seconds)
- Climbing stairs: 6-8 flights while you go down, rest and repeat ascents again, 4 times
- Push-ups, wide stance: 4x20 (rest 30-45 seconds)
- Running in place with high knees: 4 x 30-45 seconds (rest 1 minute)
Friday
- Jumping rope: 10 sets of 30 seconds (rest time 30 seconds)
- Air squats, no weights: 3x20 (rest 30 seconds)
- Push-ups, narrow hand position: 4x15 (rest 1 minute)
- Bird Dog exercise (raising arms and legs on all fours): 4x15, each side (rest 30-45 seconds)
- Jump Squat: 4x20 (rest 1 minute)
- Exercise scissors 4x20 (rest 30 seconds)
- Ab crunches 2x50 (rest 1 minute)
Downloads: 208, size: 91.1 KB, date: March 20. 2019
The rest between sets is indicated in brackets; you choose the rest between exercises yourself, based on your level of physical fitness, in the range from 2-5 minutes .
Weight loss training program (fat burning)
Due to the fact that this training complex is not quite complicated in terms of the technique of performing the exercises, it is recommended for almost everyone, from a beginner to an experienced athlete . However, the difference between a prepared person and one who is not prepared for physical activity will consist, first of all, in the rest time between approaches and exercises.
Accordingly, if you are a beginner, you need to increase the rest time and reduce the intensity of the exercises. Also, if desired, you can reduce the number of approaches and repetitions by 10-20% , provided that it is very difficult for you to perform this training complex.
How to determine what level of physical fitness you have?
The best assistant in this matter is your heart rate When performing these exercises, you need to ensure that it does not exceed 130-140 beats per minute. Accordingly, a trained athlete can perform it quite easily without exceeding a pulse of 120-130 beats, but for beginners, the pulse can jump to 150-160 beats. Consider this point, it is very important, and if not properly trained, it can affect your health.
At the beginning of the training program, be sure to do a warm-up (remember physical education lessons at school) in order to warm up the muscles, ligaments and joints.
Usually, light running in place or in a circle for 5-10 minutes , as well as twisting your arms and legs, is enough to prepare the body for aerobic exercise .
Determining your level of physical fitness
If, when performing an exercise, you feel pain (do not confuse it with fatigue, when lactic acid burns muscle receptors and you cannot perform the exercises, you feel a “burning” failure), stop performing, refuse to perform this exercise, find out the reason pain.
We monitor the recovery of the body
Restoring the body, along with a training program and nutrition, is a key factor in achieving success in sports, in our case, achieving a beautiful, slender figure.
If you:
- eat poorly
- don't sleep enough
- over or under train
- experiencing polygamy stress (nervous breakdowns, psychological fatigue)
Then in these cases you should radically reconsider your views if you want to achieve your fitness goal. Otherwise, you will be at risk of overtraining , with all the ensuing consequences (illness, excess weight gain, loss of strength, depression).
First of all, in order for the body to recover fully , you should adhere to the following rules:
- Get dosed training stress by choosing the right training program
- Go to bed before 00-00 (the time of increased production of growth hormone), do not disrupt the biological clock in the body
- Sleep should be of high quality for 8-10 hours, in a calm, comfortable environment (without loud music, with the lights off and clean air)
- Eat often and in a balanced manner; your menu should include not only carbohydrates and proteins, but also unsaturated fatty acids (omega 3), eat more fruits and vegetables
- Avoid severe stress at work/home or anywhere else, they provoke active production of cortisol , which has a destructive effect on your muscles
- Cool down after your workout to stretch your well-working muscles.
We monitor the body’s recovery.
Recovery is necessary, first of all, so that the body can replenish all energy costs, heal muscle microtraumas, restore the nervous system , and of course, supercompensate (exceed the level of trained indicators - strength, endurance, muscle mass), thanks to the adaptive properties of our the body to the external stress that we experience when performing training programs.
Competitions and moving to Miami
Most of her close friends said that she should take part in Miss Venezuela, but the girl considered herself short for this competition. She was 163 cm tall, and the competing girls were simply tall. Having enormous willpower, you can’t reach them even in heels.
Related article:
What bikinist Ekaterina Usmanova used to look like
The young couple was advised to move to Miami. They could not imagine that this city would change their lives so dramatically. Already in the City of the Sun, local photographers persuaded her to take part in bikini fitness competitions. Levin showed up and took the stage for the first time, she liked it, despite the fact that Michelle took last place.
Photo. Michelle Levine at a fitness bikini competition
The girl fell in love with this sport and began intensive preparation for the next bikini competition and wanted to win at least once. Subsequent starts were much more successful than the previous ones. Bikini fitness performances led her to triumph on social networks.
Now Michelle Lewin looks amazing:
Model photo source: Michelle Lewin's Instagram
Belinda Benn, 54
This popular American woman, at 54 years old, never leaves the covers of glossy magazines. Fitness trainer Belinda Benn looks at least 20 years younger due to regular training. Although for most of her life she never played sports either. Belinda was constantly hospitalized as a child due to chronic asthma, so she didn’t even think about training until she was 37 years old. The woman was an official, she drank liters of cappuccino and ate kilograms of cookies.
One day an American woman saw herself in a swimsuit, discovered terrible cellulite, and had a nervous breakdown. Divorce from my husband added even more fuel to the fire. Having finally fallen into depression, Belinda sold all her property and went on a trip to the USA. During the trip, the woman tried surfing for the first time and started eating right. Upon her return, Benn went to the gym and began to actively train.
By the age of 44, Belinda decided to compete in a fitness bikini competition. Then the woman’s dreams began to come true. The beautiful athlete was noticed and began to be invited to filming. This is how she became a famous fashion model. In order to quickly lose weight and get in shape, the star advises her fans to give up alcohol and sweet drinks: juice, tea with sugar and coffee. According to Benn, it was because of this that she gained so much weight at one time.
View this post on Instagram
Posted by Belinda Benn (@belindajanebenn) Aug 15, 2020 at 6:02 am PDT
Belinda admits that she found true harmony with her body only at the age of 50. After 40, a woman does not advise exhausting herself with hard training. You need to approach classes very thoughtfully and pump up the most problematic areas. How to build muscles without losing your femininity?
