Shaping for weight loss at home: program and video lessons

≡ March 1, 2020 Category: Cardio

There comes a time in every woman’s life when she decides to turn to sports in order to look more attractive, more confident and slimmer. At the same time, a very pressing question arises: “Which direction is the most effective for losing weight at home?” It is worth noting that among all the currently known and available systems for body correction, the type of fitness that is most popular is shaping. At home, video lessons will help you quickly restore muscle tone and get rid of extra pounds. If you want to know exactly how, read on to our article.

Shaping lessons with video instructions are a simple and cheap way to transform yourself in a short period of time. Following the recommendations of professional instructors, without leaving home, you can create the body of your dreams.

Basic concepts and meaning of training

For those who have just decided to try this type of sports activity, it is worth knowing the basic concepts that you will encounter during training. Shaping, as an independent fitness direction, is a physical activity that combines warm-up and elements of gymnastics.

The purpose of such classes is to correct the figure through deep work of all muscle groups. It is thanks to this that shaping promotes rapid loss of excess weight, reduction in body volume and acquisition of muscle definition. In addition, shaping at home helps improve the health of the body and is suitable for beginners who do not have the slightest idea about this type of fitness.

They can be performed not only in specially equipped gyms, but also at home. In order to train properly without leaving home, it is enough to use video lessons under the guidance of famous instructors or celebrities. For example, classes with Cindy Crawford are popular. At one time, the model and Hollywood star presented a recording with a unique set of exercises, thanks to which she personally was able to quickly lose weight and regain her shape after childbirth. Thus, it provided an excellent chance for everyone who wanted to get rid of excess weight problems in their usual conditions without visiting the gym.

Kinds

In various sports centers, shaping is presented in several types, each of which promotes effective weight loss.

Classic (bodyshaping)

A standard set of exercises for losing weight and correcting various areas of the body.

Choreography

Something between aerobics and dancing. The main goal is to develop an even posture, body flexibility, smooth movements, artistry, and harmonious gait.

Therapy

The priority is not weight loss, but a healing effect. Prescribed to women suffering from various diseases. First of all, if you have problems with joints and back. Helps with depression, constant stress and chronic fatigue. Shaping therapy is also recommended for those who, during a preliminary study, were diagnosed with obesity, complicated by concomitant diseases. Refers to the field of physical therapy and is prescribed by a doctor.

A subtype of this direction is a separate shaping program “Healthy Back”, aimed at women suffering from osteochondrosis.

Style

Allows you to create a personal, unique image. The emphasis is on creating an individual image. In classes you can not only “sculpt” an ideal figure, but also learn how to take advantage of its benefits. This is one of the most expensive programs, because not only a trainer, but also makeup artists, designers, stylists, nail art specialists and hairdressers work with women. All their efforts revolve around one thing - choosing a style in accordance with the shaping model.

One of the subtypes of this direction is shaping-pro, where the emphasis is not on individual style, but on creating a typical feminine image.

Uni

The most gentle set of exercises for teenage girls who have problems with excess weight. Allows you to monitor the child’s development and identify physical capabilities.

For school

The International Shaping Federation produces video programs “Shaping for School” in the format of a 40-minute physical education lesson in synchrotechnology mode. Allows you to study starting from 1st grade.

Over 50

Initially, shaping had age restrictions and was intended for women from 15 to 50 years old. Over time, the need arose to create programs for more mature ages - and it was successfully developed.

"Thin" bodies

The goal is to maintain good mental and physical shape through correct, healthy, pure emotions and thoughts.

For pregnant

In the early 90s of the last century, pregnancy was on the list of contraindications for shaping due to the high intensity and heavy loads. Over time, a separate gentle program was developed for women carrying a baby. Its benefits are difficult to underestimate. It compensates for the deficiency of motor activity, normalizes metabolism, maintains the tone of the birth muscles, creates a positive emotional background, provides additional and regular monitoring of the health of the pregnant woman, and guarantees a quick recovery period after childbirth.

For young mothers

A set of exercises accompanied by clear instructions for diet. The goal is the gradual and safe recovery of women after childbirth. Including losing weight and returning to your previous shape.

Shaping-SP

Technology at the intersection of sports and psychology. Explanation of the name: S is stress, P is psycho (soul). This program promotes weight loss by removing muscle tension using body-oriented psychotherapy.

In small cities, shaping is most often represented by one of the directions. Therefore, there is nothing left to do but sign up for it. But in large sports centers there is a choice that must be made wisely and necessarily on the recommendation of the coach.

Features of training

Like any other sport, shaping will provide guaranteed results only if you practice regularly. Moreover, at home at any time you can devote from 15 to 30 minutes to training in order to achieve your goal.

In addition, if you decide to practice shaping at home, you should not ignore the recommendations regarding your diet. To help your body develop muscles, you should switch to proper nutrition. Such a diet should include not only proteins and fiber, but also carbohydrates and fats. Of course, you will need to exclude the consumption of fried and smoked foods, fatty foods, sweets and alcohol. In combination with PP, shaping training will demonstrate excellent results after just a few sessions.

At the same time, there are some contraindications, knowledge of which is also mandatory for novice athletes. For example, it is not recommended to practice this weight loss technique at home:

people with mental disorders;
those who are in the postoperative period or experiencing the consequences of injuries;
patients with diseases of the cardiovascular system;
in the presence of malignant neoplasms and flat feet;
if there are sprains;
patients with pathologies of the digestive system.

What is the difference between shaping and fitness?

It is known that fitness classes are the most effective means of correcting figure flaws. They are multifunctional - exercises can be designed for everyone, regardless of age. Fitness training works all muscles equally.

But shaping has a different purpose: to correct only those areas of the body that “spoil” the appearance. Let's put it this way: if the problem is exclusively weak abdominal muscles, which is why the stomach has become flabby, does it make sense to waste time and energy strengthening the buttocks and thighs? Conversely, if correction is required for the buttocks and/or hips, is it advisable to do abdominal exercises? Shaping does not make the muscles rigidly embossed; on the contrary, it builds an athletic-type figure; it makes it soft and graceful, having a positive effect on health. By and large, shaping is a personal training program for different body types.

Be that as it may, the purpose of shaping and fitness is the same - to make the body slim and beautiful.

Features of shaping classes

Thanks to their unique attitude to training, they will help you achieve your goal even in cases where all other weight loss and/or diet programs have failed, since this program takes into account the metabolic rate, the correspondence of muscle mass and fat cells, and the changes occurring in the body.

For shaping, it is important not only to do exercises, but also to eat a healthy diet - this normalizes the digestive process, solving many problems present in the human body, which allows you to maintain youth and a good mood. In other words, you not only lose weight, transforming your body, but you are also guaranteed to get a healing effect. The program is not just a familiar gymnastics complex, but an entire health improvement system, taking into account the fact that many women need not just weight loss, but also normalization of their health in general. The most important task of shaping is to “push” those involved to lead a healthy lifestyle, and only after that help to get rid of excess weight.

The result of combining these several factors will be simply stunning: the whole body is healing, problem areas return to normal, and the state of mind changes for the better.

These activities have no serious contraindications. The main thing is to allocate at least three days a week for intensive forty-minute (excluding warm-up) workouts. Classes consist of swings, bends, squats and twisting movements, then dumbbells are used for exercises.

If you have chosen shaping to combat excess weight, pay attention to the fact that foods rich in animal and plant proteins significantly slow down the process of losing weight. That's why on the days when you train you need to avoid eating meat and dairy products, eggs, beans, soy nuts, etc.

You can exercise no earlier than 2.5–3 hours after eating. You can drink water or other drinks only 1 hour after training. Eating is possible only after 3–4 hours. On non-training days, it is allowed to consume animal proteins, but their amount should not exceed a single meal. Prohibited foods: confectionery and butter products, chocolate and other sweets, vegetables containing large quantities of starch, fried and fatty foods, sugar.

If you do not follow these instructions and standards, instead of losing weight, you will gain muscle mass. In other words, the results that were achieved through the classes will be lost.

Thus, for successful weight loss, the following conditions must be met:

Prioritization.
Individually selected exercises.
Rational diet.
A strong commitment to self-improvement.

It should be taken into account that shaping will not really help people who are actively involved in sports to get rid of excess weight, since this technique requires seriously limiting the consumption of foods containing protein.

This system also has negative aspects: you need to train regularly - missing classes has a negative impact on the changes that occur in the body. There will be no benefit from one-time exercises and you can’t hope to lose weight! Also, shaping cannot be combined with high-intensity training. Since the diet of exercisers consists of food that contains minimal amounts of protein, this can cause serious harm to health when trying to supplement shaping with active loads!

Basic principles of training

Shaping classes at home or in the gym are not only acceptable, but also useful. When starting training, it is important to understand the basic principles of training:

Breathing is done through the nose.
The back remains straight, and the stomach is pulled in, with tense abdominal muscles.
Doing exercises in a good mood.
During training, you need to drink small sips of water.
Before a set of exercises, always warm up so that the muscles “warm up”.

A little about what shaping is

Many people confuse shaping and fitness, and this is not surprising - many exercises can be performed in both one and other workouts. However, shaping has one interesting feature: it allows you to pay attention to those areas that are far from ideal.

Thus, the “hit to the fat” is targeted. Shaping trainers claim that this is the most effective way to get into shape and also get enough physical activity.

The history of shaping began in the eighties of the last century. Despite the foreign name, it was developed by domestic programmers who realized that a set of exercises designed specifically for women did not exist at that time.

So, gradually those training options were selected - cardio, strength, and stretching, which made it possible to “polish” the hips, stomach, and were aimed at maintaining the elasticity of the chest.

A complex for those who decide to master the basics of the direction

For beginners, a set of exercises is suitable that help prepare the body for more complex loads. By doing it at first, you will be able to smoothly handle heavy loads in the future.

So, shaping at home. Weight loss exercises for beginners include several easy-to-perform exercises. The training begins with a warm-up. For 5-10 minutes you should perform circles with your head, arms, and torso. You can also jump, lean forward and to the sides, and squat.

After the warm-up comes the complex:

Abs exercise. The body is lifted from a lying position on the floor. Tightening your abdominal muscles, you need to actively lift your shoulders off the floor, as in the photo, trying to maintain an intense rhythm. It is recommended to perform 3 sets of 10-15 repetitions.
Exercise for the hips. I.p. - lying on the floor on your side. From i.p. lifts the leg located on top, as shown in the photo. The pace of movements is intense, the muscles of the buttocks, thighs and abs should be tense. For each leg you need to repeat the exercise 15-20 times.
Exercise to strengthen the muscles of the back and abdomen. I.p. - lying on your back with your hands under your head and your knees bent. Alternately, you need to pull your knees to your chest so that your buttocks lift off the floor. They can be lowered after a short delay at the top point. The recommended number of repetitions is 15-20 times for each of the 3 cycles.
Exercise for a thin waist. Starting position: standing on the floor with your feet shoulder-width apart. From i.p. Perform intensively deep bends to the sides, while simultaneously reaching behind your head on the other side and not forgetting to strain your abdominal muscles. For each side you should perform 15-20 repetitions.
Exercise for slender legs. I.p. – the same as in the previous case. In this position, you need to imitate walking in place, clasping your hands on your chest. Performing steps in place without lifting your feet completely off the floor for a minute, finish the exercise with a deep squat with an instep. Repeat at an intense rhythm for 3 sets of 15 repetitions.

Shaping for beginners - recommendations for beginners

In Russia, one of the famous founders of her own fitness program is Marina Leonova. In the video, the trainer is quite stern and doesn’t smile at all.

Reviews say that the exercises are very effective: if you complete the workout completely, you can literally collapse from powerlessness. Light dumbbells are required for the classes, as the training is strength training.

Start shaping with a warm-up. 10 minutes is enough for her. You can do a short jog, rhythmic steps, lunges. If there is no room for running, do it on the spot.

What exercises are most preferable?

Warm-up

Tilt your head left and right. Perform a rotation.
Rotate your shoulders alternately up and back and then forward and down.
Perform arm swings.
Crunches: spread your arms out to the sides and twist until you stop. In this case, the pelvic part remains in place.
Lean forward, right and left, and then bend back.
Make deep lunges to the left and right: squat on one leg and extend the other.
Rotate your feet in different directions.
Shift your body weight periodically from your toes to your heels.
Rise on your toes as you inhale and lower as you exhale.

Do exercises at a moderate pace and with high amplitude.

In 5 minutes the number of repetitions can be from 40 to 300 times. Exercises can be performed until complete fatigue.

The big advantage of shaping is that it entails not only weight loss, but also an increase in muscle mass. Thus, roundness in unnecessary places will disappear, and relief will appear where necessary. Of course, for such a result you need to learn how to perform exercises with weights.

Nutrition plays a big role. Calorie consumption during exercise is high, so the menu should consist mainly of cereal dishes, vegetables and fruits.
It is important not to load the body with new calories, but to give it material to build muscles. Eat more dairy products, meat, eggs, nuts.
But you shouldn’t overuse protein foods either, as this can hinder the weight loss process. Everything just needs to be in moderation.

Shaping for pregnant women also has an effect. Doctors believe that all pregnant women are simply obliged to do gymnastics.

Shaping promotes full gestation and facilitates childbirth.

In addition, shaping nutrition involves giving up coffee, strong tea, alcohol, and limiting fat consumption. Such exceptions are recommended specifically for a pregnant woman.

If you decide to try the popular method of shaping exercises, you can look on the Internet for indications and tips on how to do “shaping” correctly and step-by-step recommendations for practicing using this system. It is worth noting that for this you do not need to sign up for a gym, because you can do such exercises at home.

When training at home, it is important to carefully monitor the process of doing the exercises, as well as monitor the rhythm of breathing, because rhythm is the main rule of exercise. You need to start your workout with a light warm-up, which includes exercises to pump up your abs, leg muscles and squats. You can start with 30 times, gradually increase the number.

Home exercises include types of exercises such as:

leg lifts and swings;
squats;
forward lunges;
bending forward;
exercises using dumbbells, a circle, an inflatable ball.

https://youtu.be/3demQl6zY0c

The set of exercises is recommended to be performed three times a week, the optimal time for training is from 1 hour. During and after exercise, a slight feeling of fatigue and muscle tension should appear, which is an indicator of the effectiveness of the technique. In the case when the technique is compiled individually by a professional trainer, the number of days for training can be increased, as well as the number of times the exercise is performed and its principle.

According to reviews from those who have already practiced this system, regular physical exercise accompanied by rhythmic music helps you lose at least 5 kg of weight while following a diet. At the same time, there is an increase in mood and general body tone. You can find many valuable tips, recommendations and descriptions of exercises with photos on the Internet, which will help you create your own weight loss strategy.

If you decide to take up shaping, it is not enough just to choose the appropriate exercises. Some other points need to be taken into account:

In shaping, nutrition plays a particularly important role. On training days, try to exclude not only fats and “empty” carbohydrates (sweets, mayonnaise), but also excessive protein consumption. It is better to base your diet on vegetables, fruits, salads with olive oil. In addition, it would be a good idea to drink plenty of water - not soda or sweet tea, but clean water. Drink about two liters of it daily.
Clothes for shaping should be as comfortable as possible and not restrict movement. Opt for either cotton T-shirts and sweatpants, or “outfit” made from modern synthetic fabrics, which perfectly wick moisture away from the body and do not create a sauna effect.
Music for shaping can be almost anything: the main thing is that it improves your mood, distracts you from extraneous thoughts and does not irritate you. It is better to choose fairly fast rhythmic compositions, rather than classic waltzes or nocturnes.
The duration of the workout varies depending on the number of exercises. Each of them should be performed for four minutes: half the time quickly, at the most intense pace, the second more slowly, stretching the muscles.
Don't forget about the warm-up: set aside at least five minutes for it, during which your muscles warm up and prepare for future training. As a warm-up, you can use a set of exercises for morning exercises or remember your school physical education lessons.
Consider your heart rate: it should not go off scale (no more than 150 beats per minute), and also monitor your breathing and do not hold it even during maximum muscle tension.

For beginners and those who do not want to radically change their body, but only want to make it more toned, the “shaping classic” program would be a good choice.

You can do shaping every day, but for the busiest people it will be more convenient to train every other day. At the same time, change the load on different muscle groups.

During periods of unwellness or menstruation, it is better to stop exercising.

To choose the right exercises for you, we have made a selection of shaping exercises on video, which you can watch online and for free. Each complex is commented on by a shaping trainer.

It can be used as a morning workout or performed at other times of the day. In addition, all exercises can be divided into two parts: perform some of them in the morning, and some in the evening. Please note that the trainer explains in detail which points of execution should be emphasized.

In the fitness club, before the start of training, height and weight are measured, tested and the percentage of body fat is calculated. Based on these indicators, an exercise program and a suitable diet are developed. But even without the help of a fitness trainer, those who want to take up shaping should reconsider their diet.

For weight loss exercises to be effective, you should:

give up baked goods, fatty foods and sweet products;
reduce the consumption of meat, fish, poultry and milk-based products to 2-3 servings per day;
use fruits and vegetables as the main food;
For sweets, periodically consume only a small amount of dark chocolate or honey.

If you don’t have the time or money to visit the gym, you can do shaping yourself at home. For this you will need:

Video lessons from professional instructors.

https://www.youtube.com/watch?v=TsCCC16VUx4

Trainings based on video materials will allow you to practice without unnecessary stops, to rhythmic music and the trainer’s commands. Before starting classes, you should familiarize yourself with the selected video lesson and the technique of performing individual exercises.

A special sports mat will not “ride” on the floor and will not allow your arms and legs to slip during exercise.

In shaping, dumbbells weighing 0.75-2.5 kg are used. They can be replaced with plastic bottles with a capacity of 1, 1.5 or 2 liters, which should be pre-filled with water.

A bottle of still water.

You will need it to replenish fluid losses during training.

First, do a light warm-up, which may include:

running in place;
raising and lowering the shoulders;
turns and bends of the body;
squats;
jumping rope.

Warm-up duration is about 10 minutes.

Losing weight is impossible without working on your waist. The most effective exercises for working it out:

Lie on your right side, leaning on your right elbow. With this position, a sag appears in the waist area. You should level it by lifting your torso and extending it into a straight line. You need to try to stand in this position for as long as possible. Then repeat the exercise on your left side.
Lying on your back, raise your left hand so that it is at a right angle to the floor, and place your right hand on the back of your head. Next, you need to smoothly raise the body and just as slowly lower it. Repeat the element 12 times with each hand.
In the same position, bend your knees and rest your soles on the floor, and clasp your hands at the back of your head. At a slow pace, you need to lift your body up and at the same time turn it to the left, trying to reach the floor with your right elbow, and then vice versa. This exercise with twisting the body must be performed 12 times in each direction.

During exercise, you should breathe correctly and monitor your posture. If a set of home exercises is easy to perform, you need to increase the load by picking up dumbbells.

Shaping is an effective type of training that allows you to correct your figure at home. By following simple training rules and following the technique of the elements, you can not only achieve effective weight loss, but also give your muscles definition.

Proper nutrition complements the benefits of exercise. If you don’t adjust your diet, then there will be little benefit from shaping, and you won’t be able to lose weight. If all conditions are met (rational nutrition plus performing all the necessary exercises), a person’s metabolism will improve and the whole body will become healthier. As a result, the extra pounds go away gradually and without stress. Fitness trainers advise training according to a system where there is a load on all muscle groups. This complex is divided into several parts: exercises for the hips and buttocks, for the abs, and upper body training. At the end, a cool-down is performed, which helps to smoothly transition from intense training to a state of rest. First you need to do squats, they can be done with dumbbells whose weight is 1-1.5 kg.

Complexes for more prepared people

For those who can be called more athletically prepared people, we offer the following set of exercises to perform at home (a video with the lesson is attached). As in the previous case, the workout is preceded by a warm-up. These are more intense exercises to warm up the muscles - squats with the head tilted, with the torso tilted, leg raises with arms moved to the side, bends to the sides with arms extended, lunges and stretching.

Next comes the actual set of exercises, which looks like dance aerobics. The video describes in detail all the movements that the instructor performs. This will allow you to quickly master the technique and easily reproduce all the exercises.

Another lesson that can be taken as a basis for home training is exercises for losing weight in the hips and slimming the legs.
Unlike the previous complex, the movements in this video are designed for people with a serious level of training. After long regular training, beginners will be able to master it. https://youtu.be/RXZPDvGSINU

Well, and, of course, a lesson with the magnificent Cindy Crawford - how to get a perfect body in just 10 minutes of daily training.
https://youtu.be/ZzSL6owvKCE

As you can see, the exercises are not that difficult to perform. In addition, they are very effective and can be performed at home without the need for special equipment. Unlike fitness, shaping pumps up all muscle groups separately, which results in excellent results in weight loss, healing and rejuvenation of the body.

Nutrition for weight loss during shaping

eat one of the unhealthy dishes in the first half of the day (before 11 am) - a small portion;
have a full-fledged loading day once a week, allowing yourself several of your favorite dishes until 6 pm (but still, don’t gorge yourself like the last time, this won’t make your figure or your stomach any better).

By following these simple rules, you will soon get a body that will answer the question “does shaping help you lose weight” much more eloquently than any words?