By studying Tracy Anderson's popular Metamorphoses program for 90 days, you can completely tidy up your body and create neat muscle definition.
Tracy Anderson
Having achieved tremendous success working with celebrities such as Gwyneth Paltrow, Jennifer Lopez, Nicole Richie and many others, Tracy also produces video lessons with the most effective exercises that involve and work various muscle groups.
The singer Madonna, known in every corner of the world, has already reached her sixth decade. But her ideal, toned figure does not at all correspond to the age numbers listed on her birth certificate. And this is not a trivial result of expensive plastic surgery - this is painstaking work under the guidance of a competent and experienced trainer Tracy Anderson.
What is the secret of the 90 Day Metamorphosis program?
A distinctive feature of the “90-day metamorphosis” program is that it allows you to lose weight, make your body miniature, avoiding excessive gain of muscle mass and the effect of pumped-up muscles, the emphasis in development is on small muscles, which play an important role as a muscle corset, this allows you to avoid excessive athleticism.
Metamorphoses" will give you slimness without the effect of pumped up muscles
Metamorphosis allows you to make your body miniature, avoiding excessive muscle gain. If you want to be slim and graceful, then this workout is for you.
An obvious advantage is also that the training takes into account the characteristics of different body types. Tracy Anderson identifies four genetic types of female figures and each of them has its own version of exercise.
- Omnicentric - this type is characterized by an even distribution of weight throughout the figure
- Hipcentric - wide hips and full legs
- Abcentric - predominant accumulation of fat in the abdominal area
- Glutecentric - large shapeless buttocks
About the benefits of a good mood
In addition to all of the above, Tracy believes that it is important to have a good mood, optimism, and the help and support of friends and family in your endeavors.
And most importantly, you need to love yourself, regularly pamper yourself with little joys, and take care of yourself and your body as best as possible. This is the best guarantee of success in such a difficult task as the struggle for harmony and a beautiful figure.
How to properly follow the program?
You need to train in the following mode, the training consists of two parts: cardio and strength. Cardio training is performed the same throughout the entire course; it is acceptable to do it both after strength training if your goal is to lose weight, and before if you just want to stay in shape.
Metamorphoses 90 days - the most effective workouts
Having achieved tremendous success working with celebrities such as Gwyneth Paltrow, Jennifer Lopez, Nicole Richie and many others, Tracy also produces video lessons with the most effective exercises that involve and work various muscle groups.
Strength training is performed according to the six-day training scheme, after every six days we take one day off, and so on throughout the entire course. After every ten training days (don’t forget to take days off every six days), we change the video to a new one. In total, the program is designed for 105 days, of which 90 days of training plus 15 days off.
The videos below focus on the Omnicentric type
The complex proposed by Tracy is a classic strength load, which is based on body movements rather than working with weights. Although small dumbbells and even heavier weights can be used here, the main load is created by the weight of your own body and the resistance of the muscles. Many exercises are performed on a gymnastics or yoga mat, so it will not be unnecessary.
Unfortunately, the video exercises developed by Tracy Anderson have not been released in Russian translation. But by repeating after the trainer and following the rhythm given to her, you can train without even knowing English. The language of sports is universal, the main thing is to show the desire to understand it! The main condition is not to miss a single day of exercise in order to constantly maintain the muscles at the peak of functional activity.
The main condition is not to miss a single day of exercise in order to constantly maintain the muscles at the peak of functional activity.
Tracy about nutrition, harmony with the body, routine and chocolate
- “ I wake up every day at 6.00 or 6.15 am to spend time with the child before school. I don’t eat breakfast right away. Sometimes in the morning I give an interview or communicate with a client who practices my method somewhere on the other side of the globe. At 8.30 I drink my coffee and then a protein shake. At 9.30 it’s time for my training. I can't live without sweets, so if I want a gummy bear or a cookie before exercise, I won't deny myself. But now I still prefer something sweet, but healthy.”
- “ I don't strive for perfection . But every day I work on what I think needs my attention. If I do something wrong, I start a mental dialogue with myself, trying to understand what I can improve. We need to listen to the signals that our body sends us, and sometimes take into account the opinions 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 was my parents’ dream, not mine. And I have to stop and think in what direction to develop my talent.”
- “ I really work out my method 7 days a week . And I am 100 percent sure that it is important to be 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 the newest workout every time, you will certainly burn extra calories, but you will not be able to achieve the ideal body.”
- “ I believe in whole, organic foods . “I would like all people to understand what natural food is and what benefits it brings to the body, and to refuse processed, refined foods.”
- “ Evaluate yourself and your body soberly and refuse filters and Photoshop in photos on social networks. Look in the mirror and admit it - I need to work on myself here, here and here. This is necessary both for my health and for me. And even though I’m not like my friend, this is my reflection. It's me".
- “ When I was 20 years old, I often thought: “Why is my body different from my roommate’s? She can eat anything and stay slim. But then I realized what it means to be in harmony with myself and my body. You don't need another person's legs or a friend's thighs to be happy."
- “ Start healthy habits now because it will be harder to do as you get older. You need to connect your health with your body in advance.”
- “ I would like people to understand exactly what they want to achieve and rejoice in their success along the way to their goal. If they want pumped up muscles, let them pump them up and be proud of themselves, looking at themselves in the mirror. We are all individuals and deserve to look the way we want.”
- “ When I'm lazy and feel like I have no motivation to go to the gym, I eat a piece of chocolate. And you will find something that motivates you to do great things.”
Pros and cons of training
Pros:
1. Fat burning workout with Amy Dixon will make your body slim and toned. The program is a high-intensity interval training, which is an ideal method for losing weight in a short time.
2. Plyometric training will put a lot of stress on your hips and especially your glutes. You will tone your lower body, making it beautiful and sexy.
3. This is an ideal Tabata training session, with a clear division of the session into short intervals: 20 seconds of intensity - 10 seconds of rest. There are 8 exercises waiting for you, 8 approaches to each exercise.
4. The program demonstrates three levels of difficulty: simple, intermediate and advanced. You can adapt the lesson to suit your capabilities.
5. Due to short rest periods between approaches and exercises, you will be able to restore your strength and perform the session at the maximum level for the entire hour.
6. You won't need any additional equipment.
7. All exercises are simple and straightforward, without complex combinations or connections.
8. It is worth noting that Amy Dixon keeps a clear countdown of the beginning and end of the exercise, so you can concentrate on the lesson and not look at the screen.
Minuses:
1. Although one of the girls shows a simple modification of the exercise, the program is not suitable for beginners. Only an experienced student can conduct an hour-long lesson at a high pace.
2. A large number of plyometric exercises put stress on the joints. If jumping is contraindicated for you, it is better to choose a less impact program.
Reviews for the Breathless Body program by Amy Dixon:
If you want to deal a merciless blow to the fat on your body, then try Amy Dixon's Breathless Body program. You'll sweat, pant, and burn calories to get the perfect figure. Thanks to the Tabata method, this workout has become one of the most difficult in the home fitness series.
Who is Tracy Anderson
The future star mentor dreamed of connecting her life with ballet. She has been dancing since early childhood, but her dream never came true. Despite active training and heavy loads, the girl rapidly gained weight.
But Tracy did not despair because of her unfulfilled dream; she set herself a new goal - getting her body in order. In just a few years, she managed to develop an effective weight loss program for women who have a genetic tendency to be overweight. Anderson had to deal with excess weight problems twice more: during her first pregnancy, she gained 30 kg, and the anticipation of her second child was marked by the addition of 18 kg.
About 160 CDs with Tracy's training were released, and several gyms were opened in major cities in the United States, Spain and England. Since 2015, Anderson has launched an online program called TA Video Streaming. Every week, subscribers receive new workouts filmed in real time, recorded in one of her studios.
Amy Dixon's Breathless Body Workout Description
The Breathless Body program fully lives up to its name. This hour-long cardio workout will burn your fat and really leave you breathless. You have to overcome yourself, raise your level of physical fitness and develop endurance. If you want to lose weight, break a plateau, challenge your body, or you just love intense cardio, then Amy Dixon's program is perfect for you.
The Breathless Body workout is based on the Tabata system: 20 seconds of extreme cardio, 10 seconds of rest. This interval method allows you to burn maximum calories in 1 hour of exercise. In total, the program included 8 exercises: sumo jumps, speed skater, burpees, plank jumps, lunges, running with knees raised, squats, knee raises - 8 approaches for each exercise. Each set lasts 20 seconds, with 10 seconds of rest between sets. After 8 sets of each exercise, you will have a minute's rest before starting the next movement.
One of the most important advantages of the program is its adapted difficulty. Each exercise is shown in three difficulty levels. Amy Dixon's assistants show easy and difficult modifications, and Amy herself shows the middle version. You can study according to the option that suits you best. However, even with a simple modification, the workout will be very effective and fat-burning.
You don’t need any additional equipment for this class; all exercises are done with your own body weight. Most of them will likely be familiar to you from other programs. Amy Dixon leads the class very competently, counting out loud the beginning and end of the exercises. So you can focus on your workout without being distracted by the screen. A short rest will help you regain your strength before performing the next exercise.
Pros and cons of Method-Mat Workout
Pros:
1. The Tracy Anderson method program is perfect for those who are trying to avoid the usual strength exercises in order to maintain graceful feminine forms. There are practically no standard exercises for arms and legs that help create noticeable relief on your body.
2. Without exhausting shock training, you will consistently work out all problem areas: legs, arms, stomach. Despite the apparent ease of the activity, your muscles will be tense throughout the entire activity.
3. The training takes place in the fat-burning zone, which means you will lose weight and reduce volume due to fat deposits.
4. The trainer uses original movements that you probably won't see in any other video programs. The exercises, which are a mixture of Pilates and dance moves, were developed by Tracy herself.
5. You need minimal equipment for training: one pair of light dumbbells (0.5-1.5 kg), a chair and a mat.
6. Pleasant music, high-quality video, motivating appearance of the trainer - all this contributes to effective training.
Minuses:
1. Tracy takes an unconventional approach to training that may not be for everyone.
2. If you want to lose weight as quickly as possible, then perhaps you should choose more classic fitness programs. For example, Janet Jenkins or Jillian Michaels.
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Notable wards
Anderson helps not only ordinary women lose weight; under her leadership, many famous personalities have achieved significant results.
Hollywood star Gwyneth Paltrow, “Friends” actress Courteney Cox, sex symbol Jennifer Lopez – this is not a complete list of Anderson’s celebrity clients. Each of these women has an amazing figure, regardless of age, childbirth and busy schedule.
Until recently, Tracy's client also included pop icon Madonna. But now the star has opened her own chain of fitness clubs and is positioning herself as an expert in the field of healthy eating.
And also, no less, all the Victoria's Secret angels worked with Tracy or are still nearby.
