I don't really like fitness clubs. Some people like to work in a company and under supervision, some do not. What bothers me the most is that the round trip to the club takes time, and I hate public showers). Of course, for beginners or those who have made fitness their hobby - equipment of the gym and the presence of a trainer - are necessary. For those who cannot motivate themselves for sports - too.

And I like home workouts: you can practice at any time, adjust to the schedule, today's menu, power outages, etc., no need to waste time on training camps, the way to the club, panic if you forgot to wash your uniform ... You can experiment, come up with new exercises, constantly change the program.

The taste and color, as they say ... We are all so different in general, and I am always amazed when someone insistently advises someone to do the same thing that he himself is doing. Someone likes body flex, but I don't. breathing exercises and it confuses me negative effect from their cancellation. Someone likes callanetics - and for me doing 50-100 identical repetitions of one exercise is just boring torture), although I use some callanetics exercises. Some people like jogging in the morning - but I have a headache from any morning sport, and especially from noise in my ears while running, and I feel weak all day. I don't like classical aerobics either. And strength training on simulators is generally contraindicated for me: my muscles grow so quickly that a bodybuilder would envy))))

In general, my favorite type of workout is fitness complexes on video. Well, Pilates in all its glory, as well as dancing.

Therefore, my favorite coach who creates video tutorials is Tracy Anderson. : her method is based on Pilates and dance cardio, and is designed to involve mostly assistive small muscles, and not large - this means that according to her method, the muscles are not pumped up to a huge size. Well, and one more important thing: Tracy is a supporter of diversity, she has many different complexes, and they are not monotonous standard exercises, which must be repeated a hundred times.

Who is this Tracy Anderson?

A petite blonde, a hereditary ballerina who, like her mother, dreamed of becoming a professional dancer, but because of excess weight was unable to build a career in this area. In endless attempts to lose weight, including after pregnancy, Tracy gradually developed a set of workouts that helped her, a food lover, little girl, with broad bone, become an airy fairy with a chiseled waist and slender arms. The set of exercises for the hands is her special pride.

Now Tracy Anderson is a famous Hollywood trainer, has her own fitness school, writes books, develops video tutorials and coaches stars like Madonna and Gwyneth Paltrow .

Here is what Tracy writes in her book: " .... my movements are not traditional. If you want a neat, miniature, toned body, you need to forget about repetitive, harmful rectilinear movements and let me teach you to move at an angle instead of straight lines. By angles, I mean diagonal, forward, backward, in all directions, rather than more straight up-down-up or bicep curls. In this way, I will awaken your accessory muscles and use them to work large muscle groups together. Controlling the entire structure through strategic muscle exhaustion, exhausting large muscle so much so that the accessory muscles can be activated and strengthened, I can make your muscles work together to sculpt and strengthen your body ."

Tracy Anderson's main postulates:

- Train for an hour a day, six days a week. First, work on the muscles for 30 minutes (weights and stretching), thenhalf an hour of cardio (dancing, aerobics, jogging)... Yes, you heard right: six days a week, until the end of my days (I personally disagree with this schedule: muscles need rest, so to avoid overtraining, I do workouts 3-5 times a week).

- Don't bet on the gym. “In my youth, I trained a lot with free weights, as a result, my muscles developed overly, I looked massive and ugly 'pumped up', my neck practically disappeared,” Anderson shares his sad memories.

- Better sign up for dance lessons. “If you want a dancer's body, dance. Dance aerobics Is my favorite type of cardio workout. Many people think that you need to have experience to do it - not at all. Pick one or two combinations a day and practice the DVD for fun. "

- More reps, less weight for weights. "The scheme can be, for example, this: 10 exercises of 60 repetitions, each with a weight of 1-1.5 kg or less."

- Do not disconnect during training, perform all movements consciously. “I did some research on purpose: if you don't do the exercise mechanically, but give your best, playing it, as if performing in public, like Madonna, for example, the effect will be faster and more noticeable.”

- Observe yourself when you exercise. “Look at yourself in the mirror and evaluate it like a work of art: what you like, what you don’t, and how to fix it.”

- If you are not overweight, eat whatever you want, but in reasonable amounts. "I'm not a fan of this sophisticated game with my own brain - scrupulous calorie counting, hunger strikes, and so on."

- If you need to lose weight, become your own strict parent. “I don't like industrial food and avoid dairy products. Every day I drink a glass of freshly squeezed juice from parsley, kale, apple and ginger. I mainly eat dishes from lean meat and fish, as a side dish - quinoa and brown rice.

- Alcohol - only occasionally. "Because of alcohol, the metabolism works in a slow mode for three days after you drank it."

T. Anderson wrote a book "30-day method" , where she described step by step nutrition and training for 30 days: for every 10 days new complex strength exercises + dance cardio workout. There is a video tutorial for each complex described in the book. Since the book came out a long time ago, many other complexes have appeared on video since then.

Tracy Anderson fan group, where there is information about her and translation of the book, a list of all videos:

1) Tracey Anderson's book "The 30-Day Method" can be downloaded here :

The book is in English, but with pictures. Translation in group, link above.

2) Video on the method of metamorphosis T, Anderson (sequential transformation of the body, for every 10 days a new complex) can be viewed here:

3) Cardio training attached to the book :

4) Tracy's popular all-muscle complex (can be done every other day):

She is a super successful celebrity trainer and a failed ballerina in the past. She is known as the personal trainer of Madonna, Gwyneth Paltrow, Stella McCartney, Jennifer Lopez, Shakira, Courtney Cox. Tracy Anderson's method is star-tested and really powerful.

In her fitness studio, Tracy Anderson has achieved amazing results. Some women lost 25 kg in 6 months, while others canceled their plastic surgery... This is how it came into being. In 2004, people began to invite her to Los Angeles, in 2006 she called with an offer to train her, and then Madonna also invited her.

Tracy Anderson has been for 3 years personal trainer Madonna and said about her: “I want to keep her body looking 20 years old. Because you shouldn't have saggy arms or unsympathetic hips at 50. It just doesn't have to happen. An attractive body should be the standard for you from your youth, and after that, why should you want less? It is very good for your body to exercise all the time, it will help keep it young. Who wants to grow old? "

“I want everyone to have an amazing body up to the age of 100, regardless of age and genetics.” This is Tracy Anderson's mantra: every woman can conquer genetics and have, as she says, "a miniature dancer's body."

Tracy Anderson invented a clever machine called the Hybrid Body Reformer, her own version of the Pilates machine that Madonna installed in her London home. She also developed thousands of exercises to correct the "flaws of nature." But despite this, Tracy's method is draconian: 60 repetitions of exercises (with slight weights) for most people and 100 for Madonna, with whom she worked for 2 hours every day, 6 times a week. "I want every woman to look like a model (Victoria Secret is a lingerie brand)."

Tracy Anderson's most popular program, perhaps, remains the 1 hour workout, thanks to which many women have forgotten about their "problem areas".

The main essence of the Tracy Anderson method is to train the small muscles that are located near the main ones, while the exercises need to be changed every 10 days. This will allow you not to build muscle, but to make a miniature beautiful figure... You also need to adhere to a specific diet.

1. Exercise 1 hour a day, 6 times a week.“Do 30 minutes (dancing, running, aerobics) followed by 30 minutes of strength training (with weights),” says Tracy Anderson. - Do them 6 times a week for the rest of your days. Yes, you read that right - for the rest of your life. "
2. Beware of gyms: there is too much burden. "After classes in gym my muscles got too big and I looked like a gymnast, not a ballerina. My neck got really short. "
3. Learn to dance instead.“If you want a dancer's body, dance. Dance aerobics is my favorite cardio workout. It is very sad when people think that you should become dancers first and dance later. This is not at all the case. My DVD tutorials are very simple and straightforward. You can choose 1-2 combinations and practice them. "
4. It is better to do more reps with less weights.“I mean 60 reps of ten different exercises 1-1.5kg or less, ”advises Tracy Anderson.
5. Don't get distracted when you exercise.“I compared the results of people who 'think' they are doing the exercises and people like Madonna or professional dancers who actually 'do' the exercises. The latter have much higher results. "
6. See yourself as you practice... “Look at yourself in the mirror and evaluate yourself and your movements as if you were part of a work of art. Draw conclusions about how you move. "
7. Don't beat yourself up for not being Madonna.“Are you ready to train 2 hours a day? I think no. The reason my celebrity clients train 2 hours a day is because their endurance levels are so high, ”says Tracy Anderson. “Madonna has to train very hard to achieve and maintain a result, it’s like professional athletic training.”
8. If you do not want to lose weight, eat whatever you want, but within a reasonable range.“I like people who don't bother too much about food. Food restriction can be a real mental game, and I'm not a fan of that. "
9. If you need to lose weight, be hard on yourself.“I'm not a fan of dairy and industrial food. Every day I drink parsley, cabbage, ginger and apple juice. I eat lean proteins such as fish, chicken, and quinoa and brown rice, ”says Tracy Anderson.
10. Drink as little alcohol as possible.“I drink wine very rarely. Alcohol slows down your metabolism (metabolism) for 3 days after you drink it. "

If you want to try the Tracey Anderson Method, you can check out some of her

"Repeat after me, it works ..." - as if any photo of skinny Gwyneth Peltrow tells us.

It was with Gwyneth's appearance on television that the story of the mass hysteria about Tracy Anderson and her method began.

Tracy is a retired dancer, advocate for ultra-low-calorie diets and two hours of exercise every day. Like? Most people are destined to go from tremendous love for Tracy and her method to the same tremendous hatred.

If, say, Bob Harper and Jillian Michaels immediately somehow alarming, Tracy, on the contrary, radiates grace and femininity with all her appearance.

Muscular guys, yelling at the charges, demands to keep a food diary against a slender blonde and "just repeat after me." Dance moves and something like Pilates versus kettlebells, burpees and frankly heavy dumbbells.

We seem to know who seems more attractive. Meanwhile, many who have tried the method do not call it anything other than "murderous".

What is Tracy Anderson's weight loss program

Tracey's video and review book can be purchased from her website. At the time of this writing, the program consists of:

• The 30 Day Tracy Anderson Method is a mix of a vegetable smoothie diet and a little boiled chicken with nearly 2 hours of cardio and micro dumbbell exercise.
• 90-day Metamorphosis course - a little more variety of cardio and microdumbbell exercises, plus a slightly more varied, but again low calorie diet.

The product is a bestseller in the US and UK, and almost ... the most popular content on video sites.

In general, the whole process is supposed to be carried out at home, no additional equipment except for a rug and microdumbbells are not required. Well, perhaps a blender to make the smoothies you are going to eat, for the most part.

The Tracy Anderson Diet

What genius actually made this diet, we do not know for certain. But it is very reminiscent of the menu of an anorexic ballerina in the best, not candy and with Coca-Cola, form.

For example, here's one day for you:

• Morning: a glass of water.
• Breakfast: sweet potato puree and milk corn. We are not particularly happy - you can take no more than 80 g of both, it is proposed to bake sweet potatoes in the microwave, you have not yet earned spices, as well as salt.
• This is followed by training. Yeah, 2 hours under the video.
• Second breakfast: blueberry and apple smoothies. One portion. Green tea.
• Snack: a glass of green smoothie - usually made from celery or kale, ie savoy cabbage. It is prepared with water or ice, not fruit as you might think.
• Lunch: "gazpacho" - in fact, tomatoes, chopped in a blender with herbs, vegetable puree (carrots, parsnips).
• Snack: green tea.
• Dinner: soup with broccoli, chicken breast, celery and spinach.

• Breakfast: turkey breast or 2 eggs, a piece of fruit (this is 50 grams, not a whole apple).
• Lunch: chicken breast and herbs.
• Dinner: protein bar.

If necessary, lunch and dinner can be swapped. Then you will need to spend 10 days on smoothies again. True, you can now add apple and beets to cabbage green juice. Judging by the reviews, the result is rather peculiar in taste, so try to drink in one gulp.

The advantages of such a menu:

• You will definitely lose weight. Anyone will lose weight on a 700-1000 calorie diet.
• You will learn to eat vegetables and maybe love them. Hunger is not my aunt!
• You will love green tea. Highly. After all, it is he who will hold your nervous system in relatively decent shape, as long as a low-calorie diet undermines its function.

The irony is, in fact, appropriate. Diets below 1200 kcal are prescribed for patients with morbid obesity and are carried out in a hospital. Immediately it is proposed to live an ordinary life and expect an unreal surge of energy.

In an ordinary woman, the daily deficit can be about 1700 kcal. This may well turn into a hormonal disaster, a violation menstrual cycle and constant weakness.

The diet seems to be specifically designed to deprive you of at least some muscle. This, by the way, corresponds to the philosophy of the method. It turns out that almost any woman will receive less than 0.5 g of protein per 1 kg of body weight with such a "diet". And this is the risk of early osteoporosis.

At first glance, there are enough vitamins (greens) in the diet, but they have no chance of being absorbed in the fat-free environment that firm adherence to the method creates. In general, if you follow the diet described in the book for long enough, you can destroy your nervous system, lose most of your muscles, and get exhausted.

All that can be said in Tracy's defense is that she has no special education in dietetics and, suddenly, a certification in fitness training that would be respected enough. In the United States, aerobics instructors can be certified by the ACSM and qualify for a completed bachelor's degree in Exercise Science, which Anderson does not have.

Tracey Anderson's workouts

Tracy Anderson's workouts themselves are safe and may even be beneficial to your health. Such exercises are capable of:

• Improve overall stamina.
• Improve the work of the cardiovascular system.
• Improve sleep.
• Help develop a physical activity habit.
• Strengthen the muscles a little - mainly the muscles of the center of the body. With all due respect, multi-rep swings with dumbbells do not work for all hands and spins.

However, this method may not work for everyone. Tracy Anderson's philosophy mentioned above is based on the idea that muscles are ugly. The maximum is thinness and light relief. That is why the ectomorph Gwyneth Peltrow became the face of the method, and not, say, the endomorph Kim Kardashian.

Tracy argues that during training, you only need to work on the stabilizer muscles, so that they then "tighten" the large muscles. But the latter should not be touched in any case, otherwise the terrible pumping will disfigure your figure. And you can't run - repetitive monotonous movements serve the purpose of pumping. Yes, that's probably why marathon runners are so big.

In reality, stabilizers cannot pull anything up. Working on them can improve the mobility of the joints and protect against domestic and “hall” injuries. Plus - to improve posture (again, due to mobility) and slightly reduce the waist circumference.

The workouts are designed in such a way that they mainly develop "slow" fibers. Yes, it can give a decrease in volumes, but progress slow fibers is not endless. The moment will come when the volumes "freeze", and the body may even partially lose its elasticity.

The dancers, frankly, look the way they look, not so much because of the dancing, but because of the extremely low percentage of body fat. This is what Tracy advises us to do with the diet, overlooking the simple fact: having achieved a fat percentage of less than 18, so many women will have to struggle with extremely low levels of estradiol and may have to resort to hormone replacement therapy.

Are 2-hour cardio sessions combined with a 700-1000 kcal diet safe for your health? Most fitness professionals will answer in the negative.

And the point is not that all dropouts, and Tracy in a white coat, but that such experiments cause very quick adaptation and almost inevitable collapse immune system... The body will definitely try to "save money" by simply turning off unnecessary functions. So a persistent runny nose is not so much a trait of high-intensity training enthusiasts as a manifestation of your body's rejection of a strict diet.

The complete lack of individual adaptation is puzzling in the methodology. The diet of a person weighing 80 and, say, 62 kg cannot be the same. And the general recommendations to eat green juice and smoothies, by the way, say a lot about the method. Yes, it will help you lose weight, but, rather, at any cost, and not with health benefits.

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Recently I was looking for some home exercises and saw among others. Before spending time on training, I wanted to know what it is good for. It turned out that for the past three years Tracey Anderson has been Madonna's personal trainer. And the physical form of Madonna can only be envied! Although Tracy Anderson was discovered by none other than Gwyneth Paltrow, who at that time was already desperate to return to her previous form after the birth of a child. Now clients include Tracey Scarlett Johansson, who needed to lose weight to shoot Iron Man 2, as well as Courtney Cox, Jennifer Aniston and singer Shakira. In addition, Tracy claims that the method she developed allows her to lose 20 kg in 3 months. Impressive, isn't it?

Tracey Anderson's method is based on the fact that attention is paid to the accessory muscles. If you train them correctly, then the structure of the body will not be pumped up, but more miniature, that is, you will get a chiseled "figure of a dancer". The exercises themselves are a mixture of Pilates and ballet. Tracy uses the Hybrid Body Reformer machine, which she created herself, to train her clients. It is similar to the Pilates simulator, but unlike it, it affects the muscles from several sides at once. This allows the trainer to create up to 40 new exercises per month. After all, one of the main rules in Tracy's training is a variety of exercises, which needs to be changed from time to time.

Of course, a simulator is good, but not everyone has the ability and desire to purchase it. To date, there are several freely available full workouts according to the Tracy Anderson method, which are available to any woman.

Knowledge with Tracey Anderson

Dance Aerobic and Dance Cardio are the dance workouts that Tracy considers to be the most effective in fighting obesity. In addition to the workout itself, there is a 30-minute instruction on the discs with detailed movements, which is certainly a nice fact. The workouts themselves are very active, you have to jump a lot. The only negative is that it takes a lot of free space to practice.

Mat Workout - strength training. In it you can find both familiar exercises and completely unusual ones, but still simple to perform. This approach prevents you from getting bored or missing an exercise. Exercises for legs with a chair, which make up the first part of the lesson, are very interesting and effective. Also Special attention worth paying for hand exercises. For all its apparent lightness, the arms are in constant tension, and it is very difficult to perform all the exercises without respite. Plus, even in strength training, Tracy Anderson uses dance moves to keep her from getting bored.

Recently, the Post-Pregnancy Workout was introduced, which includes exercises for the muscles of the abs, legs and arms. Difference from usual strength training is that these exercises have a slower pace and are accompanied by classical music. That is, the baby sleeping in the next room will not be awakened by energetic music and movements.

In addition, new exercise videos are constantly appearing on the official Tracy Anderson website (http://action.tracyandersonmethod.com/site). Among them, the 30-minute workout for the abs, arms and buttocks is especially interesting, divided into three parts. It is suitable for those who do not have time for a full-fledged occupation. And also the recently launched 20-minute lesson designed specifically for Gwyneth Paltrow. True, it seems to me that it will be difficult to complete some exercises without preliminary yoga or Pilates classes.

1. To achieve maximum results, you need to exercise six days a week, devoting 30 minutes strength exercises and 30 minutes of cardio (by the way, Madonna devoted 2 hours to training every day).
2. You can diversify your cardio workout with jogging, jumping rope, stationary bike classes or dance DVDs. Alternating activities will lead to greater results.
3. In order not to pump up extra muscles, never use dumbbells weighing more than 1.5 kg.
4. During any workout, you need to do abdominal exercises.
5. Exercise in a warm room. This will allow the muscles to be more elastic, which means they work better.
6. An important condition is a good accompaniment, to which there will be a desire to move, and not sit still.

In addition, you cannot do without diet. However, the recommendations here are pretty standard. Breakfast: soft-boiled egg with herbs or oatmeal in milk. For lunch - a piece of lean meat or fish with vegetable salad... Afternoon snack - a glass of fresh berries. Dinner - rice or buckwheat with vegetables.

As an "ambulance" before summer, you can use the diet that Tracy advised. It includes 14 servings of baby puree every day, and for dinner, normal adult food (albeit without oil, salt and spices). But this is just a temporary diet for a quick effect.

Of course, in order to achieve the promised result minus 20 kg in 3 months, you will have to work hard. And it’s somehow difficult for me to imagine it. However, I can say for sure that the clear effect of training according to the Tracey Anderson method becomes noticeable after a week - it has been verified. It even starts to seem to me that a body like Madonna's is possible.

In the new section "Hero of the Month" we tell about professionals who inspire us to change for the better. Star trainer Tracy Anderson opens the column, who is responsible for the figures of Gwyneth Paltrow, Jennifer Lopez and Shakira and motivates thousands of women and men around the world to play sports and lead healthy image life. How Tracy's approach differs, her main principles and 7 examples of training - in this post.

Tracy dreamed of becoming a ballerina, but due to her strong physique and speed dial weight in college was forced to give up trying to break into the world of professional dance. For several years, Tracy has developed her own training and nutrition method, which helped her to achieve an excellent physical fitness: “I wanted to understand whether it is possible to help women with a genetic predisposition to obesity and in return give them the body of a dancer. And it can definitely be done. " Tracy has recorded 160 DVDs of signature exercises, opened five fitness schools in America, coached Madonna on her world tour, helped Gwyneth Paltrow come to perfect shape after the birth of her son, she became not only the actress's fitness trainer, but also a business partner.

The essence of the Tracy Anderson method

There are more than 600 muscles in the human body. Most workouts use about 200 muscles, and thanks to the Tracy Anderson program, 400 are included in the work. These smallest muscle groups make the body develop harmoniously and improve sideways ideal figure... Tracy against heavy power loads and building biceps, but insists on repeating each exercise many times and changing the exercise regimen every 10 days. She believes that a woman's body should be flexible and feminine, not pumped up. And she built her method on this philosophy - daily training and diet will allow every woman to have the figure of a miniature dancer, and not a professional bodybuilder.

The main principles of the Tracy Anderson method:

Train with Tracy

Or a 5-minute excerpt with a series of dance exercises from the Dance Cardio program:

Exercises for various muscle groups that need to be performed daily, combining them with cardio loads:

Hand exercises:

Exercises for the legs:

For the muscles of the shoulder girdle:

For toned hips:

Tracy on nutrition, harmony with the body, routine and chocolate

“I wake up every day at 6.00 or 6.15 am to spend time with your child before school. I don't eat breakfast right away. Sometimes in the morning I give an interview or talk with a client who is studying according to my method somewhere on the other side of the world. At 8.30 I drink my coffee, and then - a protein shake. At 9.30 it's time for my training. I cannot live without sweets, so if before physical activity I want a gummy bear or a cookie, I will not deny myself. But now I still prefer something sweet, but healthy. "

“I do not strive for excellence... But every day I work on what I think requires my attention. If I do something wrong, I start a mental dialogue with myself, trying to figure out what I can improve. We need to listen to the signals that our body sends us, and sometimes take into account the opinion of our loved ones. "

“My mother was a ballerina and for a long time I was going to follow in her footsteps.... But then I realized that ballet is my parents' dream, not mine. And I have to stop and think in which direction it is worth developing my talent. "

“I really do my own method, 7 days a week.... And I am 100 percent sure that it is important to stay focused on your training and follow the direction once chosen. Regular and monotonous work on yourself allows you to create balance in the body in the place where there was once an imbalance. If you try newfangled workouts every time, you will certainly burn extra calories, but you will not be able to achieve a perfect body. "

“I believe in whole, organic food... I would like all people to understand what natural food is and what benefits it brings to the body, and give up processed, refined foods. "

"Assess yourself and your body soberly and give up filters and Photoshop on your photos on social media. Look in the mirror and admit - I need to work on myself here, here and here. This is necessary for my health and for me. And even though I am not like my friend, this is my reflection. It's me."

“When I was 20, I often thought,“ Why is my body different from my roommate? She can eat anything, but stay slim. But then I realized what it means to be in harmony with myself and with my body. You don't need another person's legs or a friend's thighs to be happy. "

« Make healthy habits now because it will become more difficult with age. You need to link your health with your body in advance. "

“I would like people to understand exactly what they want to achieve., and rejoiced at their successes on the way to the set goal. If they want pumped up muscles, let them pump and be proud of themselves, looking at themselves in the mirror. We are all individual and deserve to look the way we want. "

"When I am lazy and I feel that I have absolutely no motivation to go to the gym, I am eating a piece of chocolate. And you will find what motivates you to feats. "

Prepared by: Nastya Khvatova