If you've been putting off going to the gym for a long time, now is the time to stop looking for excuses and start the path to improving your body without leaving the walls of your home.
Self-isolation is a great time to start doing things that you have always put off: read a book in a foreign language, watch previously purchased webinars, learn ten new words in English every day and, of course, play sports.
We have collected 10 online platforms for you that will help you gather your strength and finally start exercising at home.
Artem Brazgovsky
Blog: @artembrazgovsky
Subscribers: 83.5 K
This guy is doing something unimaginable. He teaches you to eat cookies and lose weight. I don’t know about you, but we’ve already subscribed to his profile.
Artem reveals the secrets of fitness behavior and answers fundamental questions:
- How to lose weight without cardio?
- How to get in shape without exhausting Instagram marathons?
- Is it possible to eat after 6 and what about ice cream at night?
- Should you give up sugar?
Artem promotes adherence to the basics of a flexible diet and explains in detail how you can lose weight without excluding flour, alcohol and sweets from your diet. Too good to be true? All this is possible, but it requires certain knowledge and work on yourself.
Every day, Brazgovsky posts a new article in which he shares useful information on nutrition, responds to comments on previous updates, or posts photo reviews from personal fitness coaching.
How to know if a coach is right for you
Often, working with a trainer - whether in the gym or online - begins like this: you show a picture of a person who looks the way you like.
And say: I want to look like this. A good coach will answer: “You will look like this if your genetics match” - and will help you realize these goals. If the client is different in his genetic data, proportions, bone thickness, muscle strength, height, somatotype (body type), then the coach should say: “Sorry, it won’t work, but we can do this and that.” Girls often suffer from a lack of realism. There is such a figure - “SpongeBob”, when there is no waist, it is equal in width to the hips. And there is nothing to be done about it! This girl's figure will never resemble an hourglass. But it is possible to reduce fat at the waist and increase hips, then the figure will look more feminine, especially in profile. If the buttocks are large and the stomach is flat, then the figure still looks feminine and no longer resembles a brick.
There is always hope! You just need to understand that a trained girl, even with such a figure, looks much better than a girl with an ideal figure who is covered in fat and looks bad.
We return to the coach. If he imposes his ideals on you, says that a girl should look like this and a guy should look like that, we bring him back to earth and say: “Coach, I don’t need that.” If the coach doesn’t hear us, we part with him.
If the client himself does not understand what he needs, the trainer should ask guiding questions in order to formulate training goals together.
I remember how at the beginning of my training journey I sent the coach a photo of a woman - very beautiful, in my opinion. I asked: “Can I become like this?”, and he replied: “Do you have any idea how much work there is?” And it really was so: she had incredible proportions. Even now I don't look like her! But this is not a reason to be discouraged. Getting closer to what you want doesn't have to be one-on-one. The main thing is that the coach helps you achieve your goals and improve your health.
Two main advantages of training with a personal online trainer
He rarely sees you. When starting to work with an online trainer, you need to choose the frequency with which you will send reports on changes in form with photos: once a week, once every two weeks, or even once a month.
The advantage is that the mentor will not see you very often, he will be able to visually assess the transformation of your figure and give advice on what to emphasize: add one thing, remove another, etc. In addition, the instructor in the gym sees you in clothes, whereas in the photo you will be in a swimsuit or underwear. Although a good, experienced trainer has such a trained eye that he sees millimeters in changes in physical form, it does not matter how you are dressed.
You don't waste time on the way to the fitness center and... talking! The mentor gave you a training plan, you work out according to it, send photos, talk about how you are feeling, everything is linear and everything is fine. Often trainers in the gym are too talkative, I see this every time. They stand with the client and chatter, chatter!.. Their mouth just won’t shut! This really annoys me! I come to the gym to train, and if I talk, it’s only about exercises! This is what a coach should talk about, and not about the weather, about youth fashion, etc. It’s as if you came to a psychologist or a friend to pour out your soul.
As a result, the neuromuscular connection is not as good as if you were sitting and doing exercises, directing efforts to a specific muscle group, thinking about that muscle group, working with complete dedication, instead of communicating and training at the same time.
Anastasia Davletova and people dear to her
Blog: @anastasia_davletova
Subscribers: 224K
ACEC certified personal trainer, nutritionist, fitness model and, of course, popular blogger.
A bold statement: “You can eat anything!” won the devotion of many thousands of losing weight women to Davletova’s blog.
Nastya apparently values her followers very much and in every post she addresses them as “my dear people.”
The trainer herself adheres to a flexible diet, according to which it is necessary to pay attention only to the daily calorie intake and monitor the ratio of proteins, fats and carbohydrates.
Davletova's fitness course consists of functional and interval training and is aimed at burning fat and strengthening all muscle groups. The duration of the course is 4 weeks.
Anastasia also organizes fitness tours in Bali, and recently launched a new project “Abs and the City”, which includes 12 high-intensity workouts in 12 unknown locations.
The point of the project is adaptation to sports in any conditions. The project will be of interest to people who are not afraid to step out of their comfort zone and are ready to trade their “luxury” fitness club for a regular street workout.
Like any other woman, Nastya knows that the main criterion for the state of your shape is your clothes. After all, no amount of waist and volume measurements can compare with the happiness when you were finally able to fit into your old jeans.
But in order to gain the long-awaited sizes, you don’t have to buy a training course or a gym membership. Anastasia will tell you how to pump up your butt at home, and as a simulator you can use a regular ladder and your own body weight. Here is a fitness club that is open to you 24/7.
As you understand, excuses like “Now there is no money for training in the gym” do not work with Anastasia Davletova.
Relevance of the business idea
According to Yandex.Wordstat, in April 2022, the number of search queries for “online training” increased fivefold and amounted to 123 thousand. So, during quarantine, Russians learned what “remote fitness” is and tried a new format, which many liked to your liking. High demand provoked an increase in supply: the online fitness market has strengthened significantly and continues to do so. Those who managed to be the first to respond to market changes were able to make good money on this and gain a foothold in the niche. But even now entering the market is possible. The Internet is huge, the audience is very different, so everyone will find their clients if they position themselves correctly and create an original offer.
Why is it important to become an online trainer now?
There are many reasons for this, but the key one is the current pandemic situation, which has shown that it is sometimes difficult to predict risks and almost impossible to resist them. Many people's businesses, including those in the fitness industry, have been hit hard by the pandemic. Those who survived were those who were able to quickly find their bearings and adapt to the new working conditions. This is why it is important to develop different business formats and always have additional resources. The trend is becoming obvious - the world is moving online, and over the years the Internet will increasingly penetrate our lives. That’s why it’s so important to adapt to the online format now. Although this should have been done yesterday.
The second reason is related to the previous one. For a long time, everyone has been told about the importance of personal hygiene, distancing, that gyms are a favorable environment for the spread of the virus... All people are so used to this that it will not be long before they rush to fitness clubs, where there are common exercise equipment, showers, locker rooms and group classes. Therefore, many will continue to choose online classes. If you don’t want to lose time and clients, you will have to adapt to the current conditions.
The third reason is profit from training. When you work in a fitness club, you give most of the profits to the club owner. If you are a private trainer, then you can invest all the profits in yourself and the development of your business.
Tatiana Romanenko
Blog: @_romanenko___
Subscribers: 107K
Another confirmation that you can get in shape at home is Tatyana Romanenko, mother of two children. Tatyana started playing sports after the birth of her second child, and today the number of Instagram subscribers has exceeded one hundred thousand.
Thousands of girls follow Tatyana’s workouts every day, which she willingly shares on her profile.
Unlike many fitness bloggers, Tanya has not turned her account into a selfie altar, an advertising platform or a sports quote book, but continues to post new effective exercises that anyone can do.
Tatyana Romanenko’s motto: “I could do it, and so can you.”
Before after:
Today, among a girl’s sports equipment you can find fitness bands, dumbbells, and a horizontal bar.
She started with exercises with her own weight and plastic bottles of water. As they say, there would be a desire. Well, motivation, of course.
Sasha Brown
Blog: @sashabrownfitnessifbbpro
Subscribers: 53.8 K
What connects Sasha Brown from distant Los Angeles with Anechka Tkachenko, originally from the Ukrainian city of Novgorod-Volynsky? That's right, it's the same person.
Today Sasha is a sought-after trainer, nutritionist and professional fitness model.
One of Sasha Brown’s mottos is: “You have to be able to turn negative information upside down and make it positive.”
Let's share Sasha's little secret: if you want to lose 1-2 kg, remove dairy products from your diet. This is a carbohydrate that is often not processed and is deposited on the buttocks in the female body. This is how cellulite and fat deposits appear.
What will you find in her profile? Huge motivation to radically change your life. And, of course, you will learn how to quickly pump up your buttocks.
“Everyone has problems, obstacles, medical and financial restrictions. But those who really want to achieve what they want will find a way to their dream.
Every failure or fall can make you stronger, but only if YOU want it. You can achieve anything in this life if you just STOP PITYING YOURSELF.”
Your body is your best exercise machine. You can train anywhere. And “there’s no way to go to the gym” is nothing more than your excuse.
And remember: first they laugh at you, and then they ask for advice on how you did it.
Yaroslav Brin. Total transformation of ssbbw
Blog: @trenerbrin
Subscribers: 916K
But not only cute girls can serve as a source of your motivation. You will meet with an equally nice, but who calls a spade a spade, coach. Meet me —
the inimitable Yaroslav Brin.
Most of his letters on the mailing list begin with the words: “Hello, my fat-assed friend!”, and Brin refers to his fellow gym members as “a family of sweaty and hypertrophied.”
He calls fatty fatty, not fat, and lazy, lazy, not energy-saving. In general, Yaroslav is honest in this regard.
Brin’s book “Transforming Fat for Willpower” has already been read by more than a million people. Some are delighted with it, while others are sincerely offended by the things that Yaroslav speaks about in his characteristic manner.
Before proceeding to reading the book, Yaroslav earnestly asks you to take into account one unconditional fact:
“You are the reason why you look, everything that happens in your life. Your poverty and your wealth, your failures in your personal life and your happiness, your excess weight and your victories. You are the reason for everything."
The meaning of the book will be revealed only to those who, without prevarication, can accept this truth for themselves. Those who do not want to take responsibility need not read further.
Too complicated an approach? Who said that burning fat is easy?
His legendary project is “Fitness model in 4 months.” According to Yaroslav himself, this course will become unforgettable, like the first kiss and as effective as the hand of a proctologist.
We won’t go into all the conditions of the project, let’s say one thing: for each of its launches, Yaroslav eats up to the 2nd degree of obesity, then shows himself step by step how to lose weight correctly from the point of view of physiology, dietetics, psychology and fitness.
By the way, gaining weight is very easy. We need to do what most of us do —
just do nothing.
Irina Brecht. A serious approach to training
Blog: @irinashfit
Subscribers: 419K
Irina Brecht is a fitness trainer, specialist in competent weight loss and the main destroyer of myths associated with sports and fat burning.
Her blog of scientific fitness and evidence-based healthy lifestyle, based on facts and scientific research, is followed by the most popular fitness stars on Instagram.
Why are fashionable fitness trainers so drawn to Irina’s profile? What attracts them so much? Perhaps a combination of a scientific approach and accessible language.
Irina tells how to lose excess weight correctly, how to get out of diets correctly, how to make your butt look like a nut, how to speed up your metabolism and why people have gotten so fat over the last 100 years.
You won’t find naked buttocks and beautiful curves of the pectoral muscle in Irina’s account, but you will find a treasure trove of valuable information. Namely: video materials about the correct execution of exercises, training and diet plans, as well as an analysis of the main mistakes of novice athletes.
And that’s right, because it all starts with theory.
Are online trainer services cheaper?
As a rule, yes, but it varies. Remember: very expensive online trainers are not evidence of quality, but rather of being promoted. For good money, they can, for example, write you a cliched training plan. First of all, when choosing a coach, be guided by his understanding of your goals and the absence of discomfort in communication.
At the time of writing these lines, the cost of services of a personal trainer in a fitness center in Moscow is from 1500-2000 rubles per workout. An online mentor is noticeably cheaper, maybe several times cheaper!
Is the online trainer capable of delivering the technique?
Communication with any trainer, in the gym or online, depends on your goals and your experience. If we talk about those who have never done fitness before, I suggest they start with a trainer in the gym. Some people need to be stood over them and commanded: “Bring your shoulder blades together, raise your chin!” Whereas an online trainer watches your video and says: “You should have brought your shoulder blades together, raised your chin, etc.” - in a word, corrects you after you have made mistakes.
If you have zero experience, have never played sports, and have not mastered the technique, then working with an online trainer will be ineffective: he tells you how to do it, but cannot check how you are doing it. This is a minus! Although if you are a sane person, then next time you will send him a video with good technique.
