2020-03-21 16:47:09

I eat mine, but I look at someone else's. ⠀ What can I say, I love to eat😋 Priestess ... both night and day, round the clock. ⠀ And I'm ready to walk a lot, train. But the hunger strike is not about me! ⠀ Have a nice weekend😊 ⠀ P.S. Visited @hyperport_ Very satisfied, a lot of photos and videos I will tell and show everything😊 ⠀ #food #instafood #fitness #gym #girl

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2020-03-20 17:12:09

Fat, recovery after childbirth, relief, etc. ⠀ Hello everyone😊 ⠀ "Does your marathon have a program for relief abs?" "But I have a problem area - fat knees, will there be such a complex?" “Can I remove the ears on my feet, and that's it? I don’t need to lose weight anywhere else ”⠀‼ ️ NO! Perhaps I will disappoint you and you will not go to me in the marathon, but I am honest with you😊 And it’s not my rule to hang noodles. ⠀ Instagram has a lot of marathons with loud names "author's course slender legs, graceful calves, relief press "," pump your nut 360 "Well, there are many options ⠀ 👂And now listen to the truth ⠀ LOCAL FAT DOES NOT BURN! Observations and figures once again confirm this fact. By scientific research it was calculated that within 30 minutes local exercise~ 0.6-2.1 mg (one mg = 1/1000 grams) is released per 100 grams of adipose tissue in the area of ​​the adjacent contracting muscle. ⠀ EXAMPLE 👇👇👇 Let's say your goal is to get rid of the hated thick knees / legs, weight 5 kg., Due to local load, which will potentially give us the mobilization of 0.6-2.1 mg of fat per 100 grams total mass fat, in a localized area, i.e. 0.6 - 2.1 mg / 100 grams * 1000 g / kg * 5 kg = 30-105 mg fat. Have you imagined a picture? For 30 minutes of (local) exercise, as much as 0.03-0.1 grams of excess fat are mobilized 1 kg of fat is 850 grams of fat itself, the rest is water / tissue, and so on. 5 kg of our fat knees contain 4250 kg. actually the fat itself. Mobilizing 0.1 grams of daily 30-minute local workouts, the knees are not destined to become sharp, this process will take about 1000 years😅🤪 ⠀ 😘I don’t divide my marathon into many directions. But I adjust the exercises for you, if you have problems with the spine, with joints (usually knees), if you have diastasis, and even breasts with implants! ⠀ That is, every girl with “special features” receives recommendations. Continued in the carousel👉 And here is my @ esh.ihydey page with the girls' results. At the filling stage ⠀ #sport #fitness #motivation #fitnessmotivation #fitnessgirl #girls #aesthetic #gym #gymlife #gymgirl #fitnesslife #health #healthy #followforfollowback #instalike

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2020-03-19 18:15:08

Workout with rubber bands ⠀ Hello You need a set of rubber bands and 30 free time Complete all exercises in a circle ⏰ ⠀ 🏆 Advanced level 45 seconds - exercise 10 seconds - rest ⠀ 🥇 For beginners 30 seconds - exercise 15 seconds - rest ⠀ Complete 4 a circle with a rest between 30 seconds ⠀ ⠀ And asked my attitude to the coronavirus? ⠀ Buckwheat and 🧻 I don’t stock up And if they close my rocking chair, I’ll sweat it well at home ⠀ Save it in 🔖 and train for pleasure😊 ⠀ #fitness #girls #fitnessgirl #fitnessgirl #iifym #diet #gym #gymgirl #sport #sportlife #sportgirl # gymgirl #aesthetic #wellness #motivation #fitnessmotivation #fitnessmodel #training #life #girls #beautiful

931 18

2020-03-18 17:11:52

LAZY ⠀ For all your excuses and excuses, one word - LAZY! 🤷‍♀ No money, now renovation, next month, no time, steam at work, reporting period. ⠀ Something is sick, it seems like a temperature, and critical days On the nose. ⠀ 😅 Do you know all this? ⠀ So all this can be covered with a black marker and write the word LAZY‼ ️ ⠀ 👉Watch the video of my labors. Which every day go to their ideal body. ⠀ This does not mean that they crap in the hall for a day. After all beautiful figure it's not just a gym. This is the regime in general, sleep and recovery. This is food! ⠀ In general, a different way of life, from which they get a kick! ⠀ And all these excuses are long in the past, because it's worth it! Reflection in the mirror, admiring glances! And to buy clothes, so as not to hide, but to show🍑 ⠀ Summer is just around the corner, and someone will soon be ashamed of their LAZY ⠀ #sport #fitness #motivation #fitnessmotivation #aesthetic #gym #girls #life #gymlife #gymgirl # fitnessgirl #fitnesslifestyle #fitnesslife #health #healthy #aesthetic #wellness #bodybuilding #followforfollowback

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2020-03-17 17:57:32

Do you want tasty and fast❓ ⠀ Sweet, healthy and high in protein❓ ⠀ Catch the recipe❗️ ⠀ Quick mixes for baking from @newanutrition are a godsend for ever-busy girls! Who watch their figure! But they are not ready to spend a lot of time in the kitchen, and guess - it will work, it will not work ⠀ You need nothing at all 🤏 🥄 Mix for waffles 🥄 Cream chocolate 🥄 Milk 15 minutes ⠀ I have two packs of mixture for waffles And 100 grams of chocolate Cooking cook like this 200 (15.2 / 3/25) ⠀ And @newanutrition still has a base for pizza 🍕 And the next treat in the feed will definitely be it! PIZZA 🍕 ⠀ My insta79 promo - 15% discount (valid for 3 days). And don't hesitate to order many, many delicious from @newanutrition Which certainly won't harm your figure 😉 ⠀ # delicious # sweet # cake # desserts #yummy #sweet #food #instafood #foodporn #foodcake #foodgasm #foods #fitnessfood #instalike #newanutrition

2268 33

2020-03-16 16:57:38

What associations do you have with this photo? ⠀ A friend told me, chocolate. ⠀ And let's talk about chocolate, and indeed about sweet and tasty. ⠀ A flexible diet is misunderstood by many. "Eat whatever you want, but fit in the calories" - can be seen in many followers of the "flexible diet". ⠀ And you perceive it literally! ⠀ You count calories, pop chocolates, but the result is not happy! ⠀ 🤷‍♀️Marketing, what to say, works. And the "client" is disappointed in the flexible diet ... ⠀ But what is the truth then? I'm telling you👇🏻 ⠀ The fact is that allowing nishtyaks gives you psychological relief. And the very fact that there is no word "no" in the diet sets you up for comfortable work on yourself. ⠀ But the rule of a flexible diet has not been canceled. ⠀ 80% of daily ration you fill with clean food🥑 ⠀ 👆🏻👆🏻👆🏻And only 20% sweet and fast food ⠀ But you yourself regulate how much you can afford prohibited! Not in%, but in calories! ⠀ Here's a simple example: Your basic metabolism is 1200 + activity for 600 Total daily calories 1800 360 calories out of 1800 - these are honestly earned goodies! ⠀ What if you were active on 900? 1200 + 900 = 2100 (daily calorie content) ⠀ And this is already 420 tasty treats ⠀‼ ️ The fewer calories go to nishtyaks, the better body you will get as a result‼ ️ You will lose weight in any case, even on sweets, if in short supply ... ⠀ But there are pitfalls here. Can you settle on one candy or one ice cream? And not to break? ⠀ If not, then don't even start delving into 🚫 the calorie counting system. A waste of time💯 ⠀ Control and self-control is necessary in everything, even in such a power system. ⠀ Count calories, don’t hide sweets and have patience😋 ⠀ #sport #fitness #motivation #fitnessmotivation #gym #sportlife #fitnesslife #gymgirl #gymlife #health #healthy #girls #fitnessmodel #kat #yummy #sweet #likeforlikes #followforfollow

2849 88

2020-03-14 15:16:14

⠀ Catch a back workout ⠀ 1. Deadlift in horizontal block with ez - handle. 4 * 15 2. One-way traction in the crossover, reverse grip 4 * 15, from the lower block 3. Traction in a crossover with a cable car. Upper block 4 * 15 4. Pullover in a crossover. 4 * 15 ⠀ ⠀ Be sure to pay due attention to the muscles of the back ⠀ My mistake was to forget about this muscle group. I didn't want to grow (very responsive to the load), there is enough volume. What for? ⠀ And this, to some extent, exacerbated the problem. Skew. The back did not receive a stable, proper load. But I trained my legs with the same consistency, without reducing the working weights. The muscle corset became weak. The back simply did not take out powerful loads on the bottom. ⠀ An imbalance has occurred. After all, before the whole body worked harmoniously. And even with congenital asymmetry, due to strong and developed muscles the backs, legs and buttocks (both sides) worked the same "in pair". ⠀ But the body and muscles are plasticine. ⠀ And in skillful hands, coupled with common sense(understanding training process) from it you can mold whatever you want😊 ⠀ And even correct the mistakes made earlier. ⠀ Have a nice training❤️ ⠀ # workout # back # back workout # coach # sport #sport #fitness #training #motivation #fitnessmotivation #aesthetic #sportgirl #fitnessgirl #gym #gymlife #gymgirl #health #healthy #aesthetic

4893 105

2020-03-13 16:50:54

⠀ 🔥 The video rocked the social media. Video - The monologue was recorded by politician and actress Cynthia Nixon (from "Sex and the City" Standards that are imposed on women. ⠀ "Be obedient, endure pain. Be nice. Don't complain!" ... 😭 ⠀ Meet all the standards of a modern lady. ⠀ 😫 And if not, then what? ⠀ Modern reality dictates strict rules ⠀ Be successful and self-sufficient But, light ... do not burden ... ⠀ Be athletic and well-groomed 👆But find time for this ⠀ Be weak and submissive, obedient and flexible with a man. But provide for yourself. ⠀ Be an excellent hostess and keeper of the hearth. But be successful in your business. ⠀ You must be a hostess a priori. ⠀ Be versatile and well-read! Well-versed in fashion trends! Understand brands and cars! ⠀ ⠀ ❓❓❓ Aren't there many demands on a woman? Do they want a lot from her? ⠀ Your opinion. What did you want and get? 💁‍♀️ ⠀ # woman # strongwoman # beauty #woman #beutiful #beuty #beutiwomen

1319 113

2020-03-12 18:02:57

🙈And why does a person get fat? ⠀ Hello everyone! ⠀ There is such a stereotype - a person gets fat because evolution ordered it (stores calories in case of a hunger strike), and animals are saved only by the fact that they need to get this food (he does not have the opportunity to go to McDuck) and calories are spent again on food and escape from a predator. ⠀ A person can eat up to the dump, we do not take into account not prosperous countries, food is always available and there is no need to run after it. But ... there are animals that are not limited in food, why do not they suffer from excess weight? ⠀ There is no obesity in the wild! And many people eat as much as they want and do not gain. Who are these lucky ones? What about the laws of physics "energy input and output", and where do the "extra calories" go? ⠀ Overeating and obesity is not programmed by evolution. Being overweight means not being active enough, and losing the advantage of prey, food, and flight from a predator. In such conditions, the animal will die. ⠀ ❓ Why so? The animal simply cannot live in such a state, the immune system weakens, it gets injured, the animal goes into old age and dies. 😉And all conditions have been created for a person: medicine does not stand still, a person does not starve, living conditions are comfortable and safe. A person lives and lives, and comes to a state that other living beings simply do not have! ⠀ What to do? Nothing new, all the studies boiled down to one opinion: adequate physical activity (including stress, which stimulates the production of the necessary hormones), daily activity, regimen, sleep, clean and moderate nutrition. There is no other way, no other way, you are doomed to live in a body that I think will not please you. ⠀ Good family evening ️ ⠀ #sports #sportday #instasports #strong #powerful #heavy #gym #gymlife #motivation #health #healthy #bodybilding #muscles #fitnessaddict #gymflow #healthylifestyle #fitnessgirl #fitgirl #gymrat #forgymnastics #followlike instafollow

3385 87

2020-03-11 17:24:46

But in my heart I'm still a blonde ⠀ Did you know that we darken with age? ⠀ Hair color? ⠀ And no matter how I try to get used to myself as a brown-haired woman, well, I can't do nichrome ... I'm not at ease It's as if my worldview is changing and my attitude to life in general ... ⠀ You are on yourself at least once did you experience such a state? ⠀ In my life, I tried to be natural three times) And still I return to the blonde! ⠀ But the fact that all blondes are dumb are fictions !!! Facts and statistics prove the exact opposite. ⠀ Apparently because such a stereotype has already formed Girls "blond" are developing with even greater zeal than representatives of other stripes Brown-haired women, redheads, brunettes, just do not throw tomatoes at me So, being a blonde is not easy ! A good master is a guarantee that you will not go bald! ⠀ Good care cosmetics (expensive) are a guarantee that your hair will delight not only in color, but also in quality! ⠀ Overhydrated blondes with a washcloth on their heads have long been in the past (By the way, I was like that) ⠀ In general, being a blonde is expensive🙊 ⠀ But if this is all you are, if a different suit contradicts your gut, there is no other way out! How to be a blonde but expensive👍 ⠀ #beauty #beautifulgirls #life #sportgirl #sportlife #health #healty #fitness #fitnessgirl #fitnessgirl #sport #sportlife #gym #gymlife #gymgirl

4815 161

2020-03-10 16:49:45

Do you consider yourself a pro? Can you do everything and know everything? In matters of fitness and training? 😏And let you take a little test "Fitnesstest", and just check how savvy you are)) ⠀ ⠀ 1️⃣ Question Is it possible to simultaneously reduce the% of fat and increase the MM. It's fantastic if it were that simple. I often hear this question, and I myself would like everything to be like this (legs grow, abs "dry"). But if you speculate? Decrease means we are losing something, calories. Increase - growing, growing due to what? Due to the excess of calories, well, training by itself. ANSWER OPTIONS: 1. It is possible for everyone 2. It is absolutely impossible, these are completely different processes 3. It is possible, but not for everyone, but such people exist 2️⃣ Question Effective exercises for the "lower" press. This is a common problem, weak lower abdomen. Here you feel the top well, and there is even a hint of cubes, and the bottom is not given to you in any way. Think what are the same effective exercise for the lower abdomen 🔰 ANSWER OPTIONS: 1. Raising the legs 2. Twisting the body "book" 3. The press is not divided into upper and lower. All exercises are effective, it is important to find your own and perform correctly. ⠀ 3️⃣ Question Quadriceps. Many girls do not want to see it big and voluminous on themselves. But they dream to make the buttocks fit and round. Are there exercises where you can completely not use the quadriceps and at the same time give the proper load for muscle progress in the buttocks? 🔰 ANSWER OPTIONS: 1. Glute bridge 2. Bolnar lunges 3. There are no such exercises ⠀ 4️⃣ Question Fat burning. Modern gyms are equipped with a variety of cardiovascular equipment, and you are sometimes confused, which cardio equipment to choose? To quickly get rid of the hated fat? You ask for advice, you read the Internet, but you never got to the truth ANSWER OPTIONS: 1. Stepper 2. Ellipse 3. All are effective if you are in a calorie deficit ⠀ Continued 👇👇👇 ⠀ #fitness #motivation #fitnessmotivation #aestetic

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website: How did your transformation begin? How did you come to fitness?

Tatiana Fedorishcheva: I was not very fat, but I also never had a slender, athletic body. Maximum weight I had 65 kilograms. I was 18 then, and one day, looking at myself in the mirror, I decided that something needed to be changed in my life. I went to dances to get rid of complexes and tighten my body. I was very carried away by the cultivation process, I began to notice the results, and this was not enough for me! So I started doing fitness at home on my own.

T. F: Since I started doing fitness on my own, I tried for a long time different kinds training, exercise. Gradually I fought with myself and with my love for junk food. It took a lot of time and effort. On average, it took me 1.5–2 years to form my system of proper nutrition, get used to it and finally fall in love with fitness!

T. F: My weight is 58 kilograms and my height is 173 centimeters. In fact, I lost 7 kilograms, but my body has changed dramatically. Therefore, I constantly say in my videos that you should not trust the scales, but the mirror.

With the same weight and height, people can look completely different, the difference is in the composition of muscle and body fat.

website: How has your attitude towards yourself changed after losing weight?

T. F: Fundamentally, I have become a different person! Firstly, I became more responsible, I finish every job I started, which I didn’t do before. Of course, self-confidence has increased very noticeably. And, most importantly, I continue to improve every day and feel more and more strength in myself.

website: How do you eat now to maintain and improve your shape?

T. F: I stick to proper nutrition. This is not a diet, but a lifestyle. The most important thing is to consume those foods that will benefit the body. I have already forgotten when you could find sausage, mayonnaise or convenience foods in my refrigerator. These products are completely indifferent to me! And why? I can cook at least delicious food, and most importantly, useful.

site: Now many girls who have achieved success in the gym want to demonstrate their results in a fitness bikini competition. How do you feel about such competitions and was there a desire to participate yourself?

T. F: For some time I was very interested in such contests. But, delving deeper into the training of girls in this category, I realized that this was not mine. Only because the nutritional system and the insanely limited diet during the preparation period not only bring the body to exhaustion, but also harm health. Still, I do it for myself, I don't need someone's assessment, but I want to keep my health!

T. F: Sometimes, once a week, I can afford to eat a couple of my favorite cookies or a slice of my own cake. You need to pamper yourself and praise yourself! The main thing is to do it wisely: in the morning, before 12 noon, and in small portions.

website: Well, when you pamper yourself like that, you need to do a good job. How often do you train?

T. F: Since I film my canal workouts and go to the gym, I get 4-5 workouts a week. But I'm used to such a load, for beginners three times a week is enough and always with rest between days!

? What are your pro secrets?

T. F: It is imperative that each of my workouts begins with a warm-up, where I prepare all the muscles for work. Next, I usually work on two muscle groups, for example, butt and abs, on the other day - other zones. This is necessary so that the muscles have time to recover. V general training lasts an hour and a half, not counting cardio.

Cardio training for me is Treadmill, and in the summer - a bicycle. I can run or pedal from 30 minutes to an hour, depending on my goals in a certain period. Well, at the end of the lesson, a mandatory hitch - relaxation of all muscles, to relieve tension, better growth muscle fibers and so that the pain the next morning was as little as possible.

website: How necessary is a trainer for successful training? Should you start your classes in the gym without professional guidance?

T. F: Many girls who have achieved success in sports began to practice independently. But knowledge of the fundamentals of the exercise technique is a necessity, otherwise you can earn such an injury that there will be no time to lose weight.

website: What is more effective for those who want to lose weight - group classes or strength and cardio training in the gym?

T. F: It's all individual: someone likes to carry iron in the gym, surrounded by screaming and constantly sweating men. It motivates someone.

Some people want a calm and relaxing atmosphere, where there are many girls your age with the same problems as yours. I think you need to try! We went to the gym for a week, didn't like it - went to yoga, and it doesn't work out there? It's okay, maybe they will help you on group lessons? The main thing is not to sit still.

website: What are your hobbies besides fitness?

T. F: My main hobby is running my YouTube channel! He gave me a lot: the very best followers, their support, self-confidence and a constant desire to improve! In addition, I love spending time with my family outside the city, taking a break from all the hustle and bustle, going on picnics and just enjoying life!

website: Giving advice on physical activity- great responsibility. Did you study somewhere to be a coach?

T. F: I learn the basics of training by getting the second higher education in the specialty " Physical training". My husband, who has been in sports for a long time, shared a lot of knowledge with me. But I check all my exercises on myself, and on my channel I tell only about the most effective and safe ones.

website: What is the most difficult and most enjoyable part of being a fitness blogger?

T. F: The most difficult thing was to overcome the fear of the camera, your accent and finally become yourself.

Everything is not given right away, a lot of videos were never uploaded to the channel simply because I did not like them. But each time it became easier, and more and more pleasure I got.

And the most pleasant thing is the comments, which I receive thanks every day. This means that everything is working out for my subscribers, and it is not in vain that I shoot a video.

T. F: Believe in yourself! If you don’t love yourself, you don’t start to appreciate and respect yourself, no one will treat you like that. Start changing your life, and after a while you will thank yourself so much!

Comedy series "Fitness" (16+) about fatty Asya, desperately trying to lose weight, returned to television screens. The second season started on the Super channel on 23 September. In the sequel to "Fitness" starred "Miss Nizhny Novgorod - 2005" Tatiana Khramova, who for filming in the first part not only typed muscle mass, but also achieved the necessary relief. In the second season, she had to act in an interesting position. The actress told Komsomolskaya Pravda about the peculiarities of filming during pregnancy, the ability not to get fat and the fate of her heroine in the new season.

The second season of the Fitness TV series has started on the Super TV channel. It became special for you - you filmed during pregnancy. Was there an opportunity to refuse filming? What did the director say about this?

I am very grateful that the producers, the director and, in general, all the members of the film crew were sympathetic to this situation. Emotions could be different, but they immediately went to meet me and said that if I could, I would be filming until the eighth month inclusive. There was no thought to refuse filming because of pregnancy!

- How did the shooting go? Was it difficult to hide your position from the camera?

I had both a regular stunt double and a stunt double. They shot me in close-ups. Moreover, the longer the period was, the higher the frame rose. Clothes were also not easy: dressers bought loose sweatshirts that hid the belly as much as possible. And a month later they were already tight. So that I could barely fit into them. I reassured my colleagues as best I could and promised that the baby and I would wait until the end of filming. She said: "We will hold out, guys, we will hold out!" In general, the fact that my belly is not visible in the frame is the merit of the director and cameraman. They lined up the frame for a long time, covered their stomachs with pillows, vases, exercise machines. Accordingly, every month the things that covered the belly in the frame became more and more.

Your character is a fitness instructor. What did they do to avoid typing overweight during the filming of the second season? After all, it was impossible to train with the same strength, and the nutrition, probably, has changed.

I endured pregnancy easily. I think my sports past affected this (Tatyana Khramova is a master of sports in rhythmic gymnastics. - Approx. ed.). So I continued training in the gym throughout my pregnancy, swinging with small weights to keep my figure toned. Many actors who came to the role of crowd scenes, seeing me, asked: “Is this a false belly? Is that how it should be according to the script? " It is interesting that when I did not even know about pregnancy, I was drawn exclusively to proper nutrition... For example, if I drank coffee before, then it suddenly snapped. She was able to determine the freshness of products by one desire only - to eat it or not. I didn't understand what was happening, and then it turned out that my situation was. I limited myself to sweets, I ate fruits, especially apples! We bought them in kilograms, and I ate four apples a day. In general, I had sport program nutrition, as in preparation for the first season of "Fitness". And after the birth of my son, I managed to lose so much weight that now I weigh even less than before pregnancy.

In the first season of the series, it was felt that your heroine lacked love and tenderness. Will Polina find female happiness in the second season? And what would you most like for your heroine?

In fairness, your Polina is not only prominent, but also snide. By the way, the audience notes that you play a bitch brilliantly! What's the secret? Are you also strict and uncompromising in life?

I think I have the most negative character in this series. Moreover, Polina constantly gets into ridiculous stories. Not just a fitness instructor, but a perfectionist, she's a staunch adversary. overweight people... It is simply difficult for her to understand how you can run your body so much, and considers such people morally weak. Polina is focused on the result, is a fan of sports and healthy image life to the core. She, like me, was professionally involved in sports in childhood and grew up to be a strong, independent person. In general, I tried to make Polina not too bitchy, so that someone could even take her side. As for me, in life, of course, I am a completely different person.

Leading one of the most popular YouTube channels about fitness TGYM Tatyana Fedorishcheva told how to do sports properly, how much weight it is normal to lose in a month and outlined the products that should be got rid of in the first place.

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Tatiana Fedorishcheva, the host of the TGYM YouTube channel, has been urging her subscribers to go in for sports with her for several years. The girl achieved ideal figure due to constant exercise, although she was not previously a professional athlete. Its results are motivation for more than 700 thousand subscribers who actively follow the life of Tatyana Fedorishcheva. The most popular video on the channel has over seven million views.

In an interview with the I Live by Sport portal, Tatiana told how beginners to overcome their fear before training, explained why diet is sometimes more important than training itself and spoke about the effect of alcohol on a healthy body.

- Tell us about yourself, how did you start playing sports, how did you get the idea to shoot a video?
- Initially, at the age of 18, I myself struggled with complexes, I did not have any special physical data. I just went to the dances to loosen up and get in shape. When the first results began to appear, I began to study additionally myself at home. It was 2012. I also gradually studied nutritional information. Six years ago there was very little of it, you really don’t understand whether it’s true or not. We can say that there was a kind of borscht there.

The first videos I filmed near the sofa, modestly. The guy helped me, now my husband. I began to shoot videos regularly, there were a lot of ideas, although now there are a lot of them.

- Many beginners are embarrassed to practice in public. Where would you advise to start - on the street, in the hall, or at home on video?
- I will say that it depends on the character of the person. There are closed people, of course, it will be more comfortable for them to study at home. Another point is that at home we feel in a comfort zone and it’s hard to force ourselves to practice. Personally, I am in favor of home training, again, from the pros, that for a start you do not need to spend a lot - to buy a subscription. Everything can be done at home with your own weight.

With regards to shyness, it is important to understand that everyone starts somewhere. Even popular athletes were not in their best shape, someone had excess weight... It's important to understand that no one really cares what you look like. No one in the same room looks at or evaluates others. This is already purely our complexes and fears. You need to concentrate on what, in fact, you came to the hall for.

- There is an opinion that it is boring to do fitness, beginners often immediately go to any interesting sport without theoretical training... Is it dangerous?
- Yes, it happens. It is important to understand before going to gym that you can get injured there. First, you should familiarize yourself with the exercise technique. You can watch videos on the same YouTube. I have a lot of similar training videos on my channel. I can say that no one taught me this. Again, it all depends on the person, but initially, before the first active lesson, I would advise you to study the technique.

- Is it really possible to achieve success from the video or do you need a coach in real life?
- I would say that it is real. I always advise looking at your reflection in a mirror and feeling your muscles. Our body very quickly remembers a certain position. If you teach him to correct technique, then on the machine then you quickly begin to perform it. The most important thing is to set the technique correctly from the beginning. Then everything will be easier.

- If a person is very overweight, then what should he do? How to start playing sports?
- First of all, you need to establish food. 70 percent of success depends on the diet. You need to pay attention to the quality of food. Open the refrigerator - conduct an audit. At the same time, start training.

I recommend a combination of loads for everyone. Strength, functional and cardio. If you don't like going to the gym, then you can use the weight for the load at home. At the same time, it is important to put stress on the heart muscle. This can be treadmills or outdoor jogging. You can also use a rope at home. The body should feel stress, a change in load.

Monotonous loads do not work for the whole life. For example, a program scheduled by a trainer for a month will not be very effective, since the body needs stress. Then the result will be, but we must not forget about the diet.

- If we are talking about the diet, what are the foods that you should get rid of in the first place?
- I would not focus on specific products. Focus on replacing unhealthy foods with healthy foods. For example, I have not had white sugar for several years. I replace it with stevia - it is a natural substitute. Can be replaced with honey or natural syrups.

I would also completely give up soda and mineral water. Now in the heat with pizza, this is common. It is an important source of cellulite. I would also give up the sauces with which we constantly pour on food.

Unfortunately, we lack the taste of ordinary food, it is better to refuse it. We all understand that there is nothing useful there. More useful analogs are sour cream, mustard, and, in general, it is better to feel the taste of healthy food.

- Regarding alcohol, what can you say. If you train 6 days a week, and 1 day go into the gap, will there be results in training?
- I will not condemn the choice of people, but I will say that alcohol is one of the most high-calorie foods. Of course, some kind of unloading can be allowed. The so-called diet cheating. Theoretically, this is possible, but if you eat right all the other days. Once a week or on a birthday, you can relax, but you need to understand that all other days are going according to plan. The food must be of good quality. One day, of course, will not spoil all the progress.

- How to distribute energy to beginners, those who want to train a lot at once?
- I often meet such cases. They want to start training on Monday and that's it! Then it is no longer possible ... Immediately seven days a week, swimming pool, massage ... A person quickly burns out. Motivation is lost due to such violence.

This is necessary not only for the muscles, but for the morale. It is clear that everyone wants to get the result as soon as possible, but moral health is more important. Moreover, when such a sharp stress occurs, the body needs rest.

It is better to slowly but surely achieve results than to look great for a short period of time, and then lose everything due to fatigue.

- About the weight. How much is it healthy to lose for those who are overweight?
- People who are a lot overweight will lose faster. It is important to understand that they lose water first. To people who are not like that big problems, it is much more difficult to lose weight. On average, 2-3 kilograms per month is a normal situation.

It is important to realize that people over 100 kilograms can lose 5-7 kilograms a week. Then they have a stupor, as the water came out and remains fat mass... To do this, you need to change the very system by which a person works and the weight will go away more slowly.

- Give some advice to those who want to overcome complexes and start exercising, but are still afraid.
- The longer you think, the more time it takes. You need to look beautiful, slim and healthy when you feel like it. And then, at the age of 60, we will regret that we did not do this. The main thing is to overpower yourself. The first two or three weeks are very difficult. I want to give up everything.

Then everything will become a habit. It will be difficult to understand how you lived without regular sports. You will not understand how you could eat pizza and chips. You will simply understand that such products will not give any benefit. All food will be judged in terms of benefit or harm. The most important thing is to endure the starting interval, and then everything will be much easier.

Reading time: 4 minutes

Do you prefer training in Russian? Then you will surely like program of the Russian fitness trainer Tatyana Rogatina for problem areas. The complex is suitable for beginners and intermediate learners, but it may also appeal to advanced learners.

Tatyana Rogatina is a certified personal trainer on fitness and bodybuilding, as well group trainer in the following areas: classical and step aerobics, strength and, Pilates, callanetics and stretching. Also Tatyana is the author of video courses for losing weight and improving the body

The Fitness for Problem Areas program is designed to achieve slim fit and improve body quality. Tatiana Rogatina proposes classic exercises for arms, chest, shoulders, back, abdomen, buttocks and thighs, with which you will improve your figure. Strength and Functional Exercises for problem areas contribute to muscle tone and calorie burning.

The following trainings came out to the complex for problem areas from Tatyana Rogatina:

• Warm up (7 minutes)
• Chest, shoulders, back (18 minutes)
• Waist and abs (30 minutes)
• Legs, hips and buttocks (30 minutes)
• Stretching (9 minutes)

The whole program lasts 1.5 hours, but you can choose the most interesting videos for you and practice for a shorter time. Be sure to start each workout with a warm-up and end with stretching, especially in this complex they efficient and well thought out... For training you will not need additional equipment, only in the segment "Chest, shoulders, back" you will use dumbbells from 1 kg and more.

Tatiana Rogatina's workouts are great beginner and intermediate level of training, as well as those who want to get in shape after childbirth. However, her programs can also be useful for advanced practitioners: the trainer explains in detail the technique of the exercises, which guarantees a high-quality workout.

Pros and cons of the program

Pros:

1. "Fitness for problem areas" is specially created for weight loss and to combat problem areas... Start shaping a beautiful, toned body right now.

2. The program involves working on the muscles of the chest, back, shoulders, buttocks, thighs, biceps, triceps, rectus and oblique abdominal muscles. You will be equally productive on both the upper and lower body.

3. You decide how long your program will last. Study for 1.5 hours, select only the segments you like, or distribute them throughout the day, if time permits.

4. Tatiana Rogatina in detail explains the technique of doing the exercises and emphasizes what you need to pay attention to in order for the workout to be as effective as possible.

5. The program is in Russian, and in terms of efficiency it is not inferior to Western counterparts.

6. The complex is suitable for beginners and for those recovering from childbirth.

Minuses:

2. For experienced trainees, the program will be weak in terms of load.

You have the ability to do fitness is an integral part of your life without even leaving home. Try it effective training from Tatyana Rogatina and start transforming your body today.