Let's conduct a small but very revealing experiment. Ask your child to draw a “fat lady” - and he will draw something with a ball body. And if you ask him to draw a “thin aunt,” he will draw a few match lines—“arms, legs, tummy.”
How are “aunts” different? Only by the volume of the belly! A simple experiment will once again confirm: the shortcomings of this particular part of the body (stomach and waist) form the first thing - the most important and difficult to correct! - impression of the figure. It is impossible to hide them, it is difficult and bad to live with them. And most importantly - it’s not necessary! And if you think that solving the problem will take a long time and painfully, you are mistaken!
Method number 1: daily express training at home
How can you quickly change your body?
Try to exercise a little every day. To do this, you don’t even have to go to the gym. There are tons of workout videos on the Internet. Moreover, it is not necessary to buy dumbbells and various elastic bands. You can use your sofa as a prop. So, we do squats, lunges and planks for 15 minutes a day. We invite you to find out how to overcome laziness, find time and get results?
Weeks 5-8
Lunge with dumbbells forward
- Rest 60 seconds.
- Body part: Quadriceps Equipment: Dumbbells
Standing Pronated Grip Dumbbell Raise
- 1-3 sets of 8 reps. Rest 60 seconds.
- Body part: Biceps Equipment: Dumbbells
Body Twist - Russian Twist
- 1-3 sets of 10 repetitions. Rest 60 seconds.
- Body Part: Press Equipment: No
Standing overhead press
- 1-3 sets of 5 reps. Rest 60 seconds.
- Body part: Shoulders Equipment: Barbell
Working with a barbell as a gymnastic roller
- 1-2 approaches 6 times. Rest 60 seconds.
- Body Part: Press Equipment: Barbell
Swing your legs while lying on a bench
- 1-3 sets of 10 repetitions. Rest 60 seconds.
- Body part: Buttocks Equipment: Body weight
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In each exercise where you need to raise and lower dumbbells, a barbell, or your own body, perform the lowering in 2 seconds, and then (after a short pause at the bottom point) lift in 2 seconds. This technique will help keep your muscles constantly tense.
Method No. 2: EMS training
EMS training is suitable for those who do not want to spend a lot of time in the gym. This is the fitness of the future. The person is put on a special suit with electrodes. After this, the trainer asks the client to perform various exercises and sets the parameters for the device. At the moment when certain muscles are worked, current pulses begin to flow to them. According to clients, a 20-minute session in an EMS suit replaces three hours in the gym:
“Volumes go away, muscles grow (and where they need to be). I have been working out regularly, 2-3 times a week for five months now. My main targets are fat and muscle tissue (everything is very standard). My coach and I alternate workouts. For example, on Monday we do a program that builds muscles, on Wednesday we burn fat, on Friday we kill cellulite.”
Three possible periods for the formation of hormonal adipose tissue
Hormonal adipose tissue in a woman is formed in three cases:
- Before puberty, during early development.
- At puberty, when secondary sexual characteristics are formed.
- In subsequent periods of life with hormonal “stress”.
We can say that the first and third scenarios are unplanned situations. In the first case, girls begin to mature early - before the age of 12-14 years. The third case also does not apply to everyone. What are hormonal “stresses” and how they provoke the deposition of hormonal fatty tissue, read here.
But in the second case, adipose tissue will be deposited on the hips, abdomen and buttocks of everyone, regardless of desire. This is how the body signals that puberty has begun. It lasts from 14 to 22 years and is a natural process of growing up.
Fat is deposited in “female” areas at this time not because the girl eats a lot. Look, for example, at your grandmothers, whose puberty occurred during the hungry war and post-war years. Their figures do not look like children's or men's; the body has found a way to give them female forms.
Method number 3: wraps
Wraps are another way to combat cellulite. The procedure is almost as effective as massage. There are hot and cold wraps, but the essence of their action is similar. Mixtures based on, for example, algae, clay, chocolate are applied to problem areas and covered with procedural film. When the greenhouse effect occurs and the active components of the mixtures act, the extra pounds along with cellulite begin to disappear.
However, if you have varicose veins or other diseases of the vascular system, it is better to avoid hot wraps (when the body warms up additionally). But cold wrap sessions can be carried out at home using regular cling film.
Let's start with a clear goal - how to get an ideal figure
A clear goal is the key to success!
It all starts with a dream, which we write into a clear goal. What distinguishes a dream from a goal? Of course - time and another important point - recording on paper.
Task! Turn the dream in your thoughts into a real entry with a clear date in your diary.
➞ TOP exercises for leg muscles
Let's determine point B - the ideal figure
Where do you want to end up at the end of the journey? Who do you want to be like? Photos of idols with an ideal figure are good, which will give motivation to start.
My personal story
I'll tell you my story of how I started. Unfortunately, I didn’t have the same knowledge as you guys had back then (1999). Back then the Internet was rare.
My dream motivated me. In my late teens, when I was about 15. I started with a dream, looking through magazine covers, I imagined my photo on them. This motivated me to go to training even when I didn’t feel like it. Also, I wanted to have a cool six-pack on my stomach and an athletic torso so that girls would like me and attract their attention.
It took me a long time to realize my dream. I did not have the information that you friends have today. Use my experience. I share with you all the tricks that will lead you to an ideal figure.
Mikhail Puzinovsky ➞ Instagram of the author of the article.
Method number 4: Pilates classes
To have an ideal female body and proportions, you don’t have to exhaust yourself with hard workouts, such as CrossFit. There are less intense, but no less effective workouts. According to women, Pilates is best suited. Here's what satisfied clients write:
“With the right diet, I saw the first results already in the third week of classes! The skin became more elastic and pleasant to the touch, and lower back pain did not bother me as often. With regular training, the body acquires femininity and smoothness of shape. It was with the help of Pilates that I managed to adjust my waist.”
The Pilates program is designed to calmly work the necessary muscles. With the help of static exercises and special breathing, the abs, buttocks, legs and arms are pumped. All this can be done at home. Below is a video instruction.
Ideal figure - formula
Dream -> Goal -> Plan -> Actions -> Analysis / Correction / Feedback -> Actions (getting pleasure) -> DREAM BODY (Ideal figure)
Guys! In any business, the main thing is desire. When there is a fiery desire, when it moves you forward. Any thoughts and dreams will quickly be realized in Achievements and TOP results.
Anyone who wants to get a free 30-minute consultation, write to me in a personal message on ➞ Telegram or Instagram @michaelpuzinovskii
Cool bonuses and gifts on nutrition and training can be found in my ➞ Telegram channel in pinned messages.
Method number 5: vacuum for a flat stomach
In recent years, in the pursuit of the ideal female body, Arnold Schwarzenegger's vacuum method has begun to gain popularity. For those who have long wanted to get rid of the hated belly, this is a real salvation.
Bodybuilders borrowed this technique from yoga. A person exhales all the air from himself in different positions and with different intensities. All abdominal muscles are activated and strengthened, six-packs appear and even digestion improves. But it's important! When performing a vacuum, you must strictly follow all instructions so as not to harm the internal organs.
What causes hormonal fat tissue to be deposited?
Why can’t square buttocks be turned into round ones, thick legs into thin ones, and wide hips made narrower than shoulders? This is the shape that nature molded for us with the help of hormonal adipose tissue. 95% of women have it, even the thinnest from birth and those who constantly strictly maintain their shape - models and fashion models.
It's all about a tight connection between the hormone estrogen and hormonal adipose tissue. Estrogen is needed to establish the menstrual cycle, a woman’s puberty and the formation of her appearance. It performs this function with the help of hormonal deposits in “female” places. Forming primarily on the hips and buttocks, they give the figure a feminine appearance. But at the same time, hormonal adipose tissue itself produces estrogen, helping in the enormous restructuring of the teenager.
Method number 6: anti-cellulite massage
It sounds surprising, but with the help of massage you can also lose weight, and very quickly. Anti-cellulite massage not only removes the hated orange peel, but also perfectly corrects figure flaws. The specialist works on problem areas with his hands or cups. Thanks to this, excess fluid is removed from the body, and volumes decrease before our eyes.
It is advisable to do a massage in a course of 7-10 procedures. But you'll have to be patient a little. The procedure is painful. But the result is above all praise.
A course (10 procedures) usually takes from 3-12 cm.
Lydia Savchenko Founder of the Secret beauty lab studio
It all depends on your initial volumes. Up to 12 cm will go away if you follow the recommendations: drinking regime and proper nutrition. Be sure to measure all volumes at home before going for a massage. Some clients immediately lose 1.5-2 kg and 2-3 centimeters after 1 session.
Ideal figure? An effective formula to achieve your dream body!
An ideal figure is your goal!? In this article you will learn how to get an ideal figure and not waste your time with useless trips to the gym. You will quickly become more attractive and begin to attract a lot of attention. The result will not take long to arrive. It all depends only on the strength of your desire and the implementation of the recommendations in the article.
Read the article to the end and a pleasant bonus awaits you.
