A simple but intense workout that will help you lose up to 5 kg before the New Year holidays

A simple but intense workout that will help you lose up to 5 kg before the New Year holidays (photo: @oysho) New Year is not only the most long-awaited holiday, but also an excellent motivation for getting in shape. Agree: when there is nothing left before the chiming clock, excuses to put off fitness until later miraculously disappear. Therefore, we suggest taking advantage of the moment and giving your body a pre-New Year upgrade.

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A simple but intense workout that will help you lose up to 5 kg before the New Year holidays (photo: @lilyraven)
Ekaterina Demidova, master trainer of the X-Fit fitness club network in Russia:
“The phrase “How you celebrate the New Year is how you will spend it” everyone knows it from childhood, so a month before the main holiday they begin total preparation. The list of things to do most often includes the following items: seeing friends, paying off debts, doing a thorough cleaning of the house, and also getting rid of unnecessary things in the wardrobe and centimeters on the waist and buttocks.

A reasonable question arises: is it possible to do everything in such a short time? Of course, yes, but proper planning is necessary! Write down all the tasks in priority order and hang the list in a visible place, for example, the refrigerator. This will also be a good reminder of the importance of proper nutrition to achieve one of the points. Afterwards, make a training schedule so that you are not tempted to put off training until tomorrow. You can train every other day, alternating types of load (cardio, strength, functional). If you don’t have time to visit a fitness club or gym, an alternative can be home workouts that do not require additional equipment.

Perform these exercises one after the other, rest for 2-3 minutes, and then repeat the circuit. After 4-5 laps, you will definitely feel relief, because the extra pounds will begin to disappear quickly.”

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Plank row

Plank row

Plank row
Starting position:
plank, left arm in the center of the chest, right arm extended to the side parallel to the floor. Feet shoulder width apart. The stomach is tense. With your right leg, step behind the other leg, and with your right arm, do a row. Stabilize your body, hold the position for a couple of seconds and then return to the starting position. Repeat on each side 12 times.

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Tips for a good figure

Many people wonder how to achieve an ideal figure in three months and how much should you exercise? During the cold season, people gain weight because the metabolism becomes slower and the body does not have enough vitamins. This leads to the accumulation of extra pounds, toxins and poor health.

In order to strengthen the body and get the body in shape, experts give the following advice:

• You should eat flour, fried and sweet foods in minimal quantities.
• It is advisable to exercise three times a week.
• Every morning you should do exercises, which takes a maximum of 30 minutes.
• It is necessary to increase the amount of vitamins consumed: eat fruits and vegetables.
• It is worth giving up carbonated drinks and drinking only clean water.
• Walking in the fresh air is always good.
• Massages and nourishing wraps are welcome.
• Maxi scrubs are often used for the body.
• It is important to give up bad habits - quit smoking and drinking alcoholic beverages.

To lose weight, you should not go on diets that only spoil the body and give a temporary effect.

If you follow the above tips, the result will be positive. It is better to go towards the goal slowly but surely. It is recommended to eat 3-4 times a day, but not in large quantities.

Lunge to the side

Lunge to the side

Lunge to the side
Starting position:
feet wide apart, parallel to each other. Perform a lateral lunge to the right, reaching forward with your right arm, rotating your thoracic spine. Outlining a semicircle, move your left leg into a lunge-curtsy position and change the position of your hands. It is important to keep the supporting knee in line with the foot and keep your back straight. Do it 10 times.

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Training program for women: 3 months.

This training program for women is designed for a three-month split training, which must be completed in four phases.

Summer is over. Therefore, it's time to start off-season training. Of course, this does not mean arbitrary training both in the gym and in the nutrition plan.

You should still eat a balanced diet, containing the required amount of protein food, which is simply necessary for you, in order to prevent the destruction of muscle tissue and to avoid problems such as hair loss, sagging and dry skin. Include some amount of protein-rich foods in your diet, such as fish, meat, dairy products, seafood, eggs and legumes.

The mass fraction of all protein consumed should come into your body 50% from food, 50% from protein shakes with so-called slow proteins.

They must also be included in the diet.

• Vegetables (beets, radishes, cabbage, carrots, tomatoes, onions, legumes, zucchini, cucumbers, bell peppers)
• Fruits (pineapples, apples, oranges, nectarines, tangerines, grapefruits, pears, as well as unsweetened berries and juices)
• Porridge (rice, buckwheat, oatmeal, millet)
• Flour (pasta from durum wheat, wholemeal black bread)
• Meal replacements are a special type of sports nutrition, the composition of which is balanced and contains only the most essential nutrients. Meal replacements can make up half of your daily diet. They should be consumed between main meals.

Nutritional supplements for muscle growth.

Creatine. A substance found naturally in our muscle cells, primarily in skeletal muscle tissue, where approximately 95% of the body's creatine supply is found. The remaining 5% is distributed throughout the body.

For use in nutrition, this natural metabolite was synthesized in the form of creatine monohydrate. It is used to produce and modulate cellular energy.

Benefits of Creatine Supplement:

• Stimulates lean muscle growth
• Increased muscle cell volume
• Accelerated recovery after training
• Increased glycogen synthesis
• Increasing the effectiveness of high-intensity muscle loads

Beta-alanine. The improvement in muscle growth with beta-alanine is due to its ability to increase intramuscular carnosine levels.

Additional benefits of taking beta-alanine:

• Increased stamina
• Increased muscle strength
• Less fatigue
• Improving body tissue composition
• The substance has a complementary effect with creatine

Read also: Three-month full body transformation training plan for women.

Branched chain amino acids (BCAAs). Of the 21 amino acids found in our body, three belong to the group of branched chain amino acids: leucine, isoleucine and valine. These are the basic elements of protein, which together make up about 30% of the skeletal muscle mass of our body.

Glutamine. As a compensatory mechanism, increasing the limits of muscular endurance will certainly inspire the body to create more lean muscle mass.

Whey Protein. Provides the body with a large amount of protein, and also causes an increase in the concentration of calcium, magnesium and other minerals, which are easily absorbed in liquid form.

Of course, results can always be achieved without taking supplements, but in this case the process will be slower. My advice is that you first balance your diet.

Training plan.

• Performed in a four-phase period.
• Substitution of exercises is permissible; they, in turn, are given below.
• The level of training is at least a year of continuous training and knowledge of the technique of performing exercises.

Split

• Monday - back, abs.
• Tuesday - cardio.
• Wednesday - legs.
• Thursday - chest, shoulders.
• Friday - cardio.
• Saturday - arms, abs.
• Sunday is rest.

PHASE – 1 (1 – 4 weeks) All exercises of the main complex are performed.

PHASE – 2 (5 – 8 weeks) Continue to perform the main program, but every week you replace one exercise for each muscle group with any one from the list below.

On the day of leg training, at the end of the workout, perform a jump on the pedestal - 1 set of 10 repetitions.

On chest training day, perform one set of push-ups between exercises, 10 reps.

PHASE – 3 (9 – 11 weeks) Continue the main complex, also changing one exercise for each muscle group.

On leg training day, at the end of the main complex, perform jump squats for 1 set of 10 reps.

On chest training day, do one set of incline push-ups between exercises with your feet on a bench, 10 reps.

PHASE – 4 (week 12) All exercises of the main complex are performed without replacing exercises.

Basic complex.

Monday (Back, abs)

1. Wide-grip lat pull-down to the chest – 3 sets of 10 reps.

Read also: Initial training for women: only simulators.

2. T-bar rows – 3 sets of 10 reps.

3. Lever row – 3 sets of 10 reps (perform as a rest – pause on the last set)

4. Pullover lying on a bench with dumbbells - 3 sets of 10 repetitions.

5. Hyperextension with exercise. add. weights – 3 sets of 10 repetitions (perform the last approach as a drop set)

6. Body rotations, sitting with a bar or bodybar on your back - 2 sets of 100 repetitions.

7. Reverse crunches – 3 sets of 20 reps.

8. Crunches – 3 sets of 20 reps.

Rest between sets - 45 seconds, between sets up to 3 minutes.

Tuesday (Cardio). Run on a treadmill with an incline level of 10% for 30 minutes, speed 10 km/h, but everything will depend on your heart rate.

Wednesday (Legs)

1. Leg extension in the simulator - 3 sets of 20 repetitions

2. Back squats - 3 sets of 12 reps.

3. Romanian deadlift – 3 sets of 12 reps.

4. Lunges with a barbell - 3 sets of 12 reps.

5. Standing calf raises in the machine - 4 sets of 25 repetitions

6. Seated calf raises - 4 sets of 25 repetitions.

Rest between sets - 45 seconds, between sets up to 3 minutes.

Thursday (Chest, shoulders)

1. Dumbbell press on a horizontal bench – 3 sets of 10 reps.

2. Incline dumbbell curls – 3 sets of 10 reps.

3. Crossover crossover – 3 sets of 15 reps.

4. Smith machine press - 2 sets of 15 reps.

5. Lateral raises with dumbbells – 2 sets of 15 reps.

6. Bent-over dumbbell raises – 2 sets of 15 reps.

7. Arm abductions to the side from the lower block while standing – 2 sets of 15 repetitions.

8. Alternating swings with dumbbells in front of you - 2 sets of 15 repetitions.

Rest between sets - 45 seconds, between sets up to 3 minutes.

Friday (Cardio) Run on a treadmill with an incline level of 10% for 30 minutes, speed 10 km/h, but everything will depend on your heart rate.

Saturday (Arms, abs)

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Separate execution.

1. Barbell press with a narrow grip - 3 sets of 10 reps.

Superset

2A. Alternating dumbbell curls

– 3 sets 12 – 15 reps

2B. French dumbbell press, sitting behind the head – 3 sets 12 – 15 reps

Superset

3A. Bend the arms from the lower block, hammer grip (use a rope) – 3 sets of 12 – 15 repetitions.

3B. Arm extensions from the upper block (use a rope) - 3 sets of 12 - 15 repetitions.

4. Turns with the bar on your back - 2 sets of 100 repetitions.

5. Crunches – 3 sets of 20 reps.

Rest between sets - 45 seconds, between sets up to 3 minutes.

Sunday (Rest)

Replacement exercises.

To keep your workouts feeling fresh and your muscles wondering what's coming next, make small adjustments to your core training routine with one of these exercises for each muscle group.

Press:

1. Russian twist (dumbbells, barbell plate, medicine ball).
2. Raising legs while hanging on a horizontal bar.
3. Crunches from the upper block, kneeling, “prayer”
4. Vertical leg raise, hanging in position.

Back:

1. Close-grip vertical pull-down.
2. Seated horizontal row.
3. Bent-over row of two dumbbells.

Breast:

1. Bench press on an incline bench.
2. Incline dumbbell press.
3. Curling dumbbells on a horizontal bench.

Biceps:

1. Barbell curls for biceps.
2. Dumbbell curls, hammer grip
3. Bending arms in the simulator.

Triceps:

1. Extension of one arm with dumbbells from behind the head.
2. French bench press.
3. French press from the lower block and exercise. rope.

Legs:

1. Leg press.
2. Reverse lunges with dumbbells.
3. G akk - squats.
4. Leg curls while sitting in a machine.
5. Lying leg curls on a machine.

Shoulders:

1. Vertical barbell pull.
2. Bent over arm abduction from the lower block.
3. Lifting the plate from the bar in front of you.
4. Seated dumbbell press.

Balance

Balance

Balance
Starting position:
short lunge or sprint start, feet hip-width apart, hands touching the floor, maintain a natural curve in the lumbar region. With a powerful movement, move into a balance position on one leg, extending your arms forward. Slowly lower yourself down. Repeat 12 times on each leg.

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How long does it take to notice the results of cardio training?

It is with cardio exercises that beginners are recommended to start training (even if their goal is to increase strength indicators). Aerobic exercise helps improve the functioning of the heart and joints, develops coordination, which is very important for mastering any exercise. It is also useful for fat burning and you will notice the effect of cardio quite quickly. “Long-term moderate-intensity cardio training in combination with proper nutrition gives a good effect on reducing the fat component after just a week and a half of regular exercise,” says Ilya Frank.

Square jump

Square jump

Jump into a square
Starting position:
palms under the shoulders, knees under the pelvic bones, do not touch the floor. The shoulder blades are brought to the center of the back, the stomach is toned. Jump straighten your legs and spread them and arms wider than the starting position, hold in this position for a couple of seconds, then jump back to the starting position. Complete eight reps.

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Nutrition programs to strengthen the body

In order to get your figure in order, it is very important to eat right. There are the following rules for eating:

• The main thing is to drink a lot of water, preferably more than two liters per day. You need to drink purified water before and between meals. This way the body gets rid of toxins.
• It is worth replacing coffee and black tea with green tea. It performs a tonic function. The composition includes a large number of vitamins and microelements that will help remove extra pounds. It is recommended to drink without sugar, as it is tasty without it and has a natural aroma. After seven days of consumption, the body gets used to green tea, and black tea is no longer needed.
• Many people like to drink tea in the evening. Thus, the body is in a tonic state, so it will not be able to rest properly. It is worth replacing tea drinking with herbal tinctures and decoctions. They perform a calming function and help cope with stress. Such decoctions include mint and chamomile.
• During the winter season, it is worth taking vitamins. There are practically no fruits at this time. But there is always lemon and grapefruit. Vegetables from which salads are made are also useful. You need to eat one grapefruit a day. It contains a lot of vitamin C and iodine, which helps burn fat.

To lose weight properly, you need to change your diet. It is recommended to increase the consumption of vegetables and fruits, eat seafood, and replace sugar with honey.

Crunch four

Crunch four

Crunch four
Starting position:
lie on your back, hands behind your head, legs straight and raised up, slightly apart. The shoulder blades and sacrum are pressed tightly to the floor, the stomach is tense. As you exhale, externally rotating your hip, bend one knee and place your heel on your opposite leg, just below the knee. At the same time, rise to the lower edge of your shoulder blades, reaching your hands towards your feet. Return to the starting position and then switch legs. Perform 16–20 repetitions on each leg.

Half an hour before the first workout

“Now I’ll tear everyone apart!”

This is what your body screams before your first workout. Thinking about exercising can cause your heart rate and breathing rate to increase. Blood pressure may also increase slightly.

If you are an extrovert, you may feel drive and excitement, but if you are an introvert, then, on the contrary, you may feel focused and taciturn. And as you understand, the main thing here is to use this effect correctly and prepare yourself for training (psychological attitude for training).

Conclusion: such reactions of the body indicate that the body feels that it will have to work and begins to prepare for the load in advance!

What should I read to understand the topic?

Since today we are surrounded by a very large amount of information, you should treat everything you read with a grain of salt: do not blindly trust everyone. I would advise beginners to read:

• “Think! Bodybuilding without steroids! (Stuart McRobert) The book is written in simple, accessible language and is aimed at beginners. The author described the basic exercises in detail, placing emphasis on training without the use of pharmacology. However, many criticized the book, since the author himself could not boast of a bodybuilding physique.
• “Anatomy of Strength Exercises for Men and Women” (Frederic Delavier, 5th edition, 2016) Perhaps the best guide for both beginner athletes and experienced fitness trainers. This book is a unique illustrated database of exercises describing the technique from an anatomical point of view.
• "Human anatomy. Body. How it works" (Peter Abrahams, 2016) This book, based on the most modern medical knowledge, outlines the basics of the structure and functioning of the human body. In principle, it will be useful to read any book on human anatomy.
• “Rational nutrition of athletes” (P.I. Pshendin, 2005) The correct approach to nutrition makes 50% of success in bodybuilding, so you need to know and understand what and in what quantities should be eaten to dry muscles, gain muscle mass or lose weight.
• “The Body Building System” (Joe Weider) Considered a classic of “Kachkovsky” literature. Contains many recommendations, explains the principles used in training, and, of course, descriptions of exercises.

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Photo: from personal archive, www.pexels.com

But what is more effective: a gym, group fitness or home workouts?

– Here it all depends solely on what you like best. The main thing is not to force yourself or force yourself. But if we are talking specifically about the effectiveness of classes (involvement of muscle groups and impact on them), then working in the gym will be preferable to other areas of fitness.

I won’t say anything against yoga, Pilates, running and other things, but strength training will best provide long-term effects on muscles .

For beginners, I can advise you to install the Muscle & Motion application: there you can find a variety of exercises and find out which muscles are involved and how they are used.

Example: we are running on a track or doing aerobics, we are done - this is where the impact on the muscles ends. But a full-fledged strength training with dumbbells has ended - and the processes of anabolism (transformation, synthesis) in your body will continue for a very long time. Recovery after strength training takes up to a week, and during this time the body will spend calories on this recovery.

Personal training results

The learning outcome depends on the teacher and the student. Any teacher has excellent students and poor students. The student's diligence comes from respect for the subject being studied and for the teacher.

If you are able to be a diligent student, then I guarantee the application results within the agreed time frame - size/quarter .

You can see the results of excellent students on the honor board .

Before you start improving your body, should you visit a doctor?

– To play sports, say, in a gym or fitness room, no health certificates are required. If you do not have chronic diseases of the cardiovascular system, musculoskeletal system, or endocrine glands that you would probably know about, you can go and practice.

If you have certain health-related restrictions, then it is better to first go to an appointment with a specialist for an examination. After all, not every coach is a doctor, and it’s not good to shift responsibility from yourself to him. The doctor will tell you which exercises are available to you and which ones are best avoided (for example, high-intensity cardio exercises).

But in general, any good trainer at the first lesson is obliged to ask his client whether he has any health limitations or whether there have been serious injuries, so that if something happens, he can select the load for this particular person. If the coach forgot to clarify this point, do not hesitate to tell him about it yourself.