How to give a girl a beautiful athletic body. Photo

From a very early age, we are instilled with a love for a healthy lifestyle and physical education, motivating all this with the good old phrase: “A healthy mind in a healthy body.” It would seem such a simple truth, but how much effort needs to be made to really be a healthy and happy person. Much of our well-being depends on our thoughts and how we feel about ourselves. And given that the information world dictates to us the conditions of unreal and artificially created beauty, more and more often people simply begin to hate themselves and strive to become the same as the characters from the cover of the glossy magazine. But the truly beautiful thing has always been an athletic body. This is the key to not only good health, but also the secret to longevity.

Beautiful body of a girl. Photo motivators

Benefits of Body Art Fitness

The advantages of the Body Art fitness direction include a high level of efficiency. Basic exercises with mindfulness allow you to move to a new level of interaction with the body. Regular practice can reduce stress levels, improve posture and get rid of lower back pain.

One of the most important advantages of this fitness program is its holistic approach and the combination of several types of exercise. One hour session allows you to get a triple effect. However, the level of difficulty varies for each participant. The program is adapted to the specific goals of the practitioner, allowing you to gradually become familiar with yoga, avoiding complex asanas and excessive emphasis on spirituality.

It is difficult to overestimate the effect of activities that have a balanced effect on the whole body. With their help, it is possible to normalize weight, make cellulite less noticeable, and improve the appearance of the hips, abdomen, and buttocks. Physical endurance will begin to develop from the first lesson.

The Body Art direction is suitable for people of all ages, men, women and even children. Since an important aspect of training is the development and strengthening of the back, this fitness program can be recommended to representatives of “sedentary” professions. In addition, classes will prevent osteochondrosis and other problems with the spine. Classes will help reduce anxiety and stress, and bring the nervous system into a balanced state.

How to make a girl's body beautiful

A girl’s beautiful, athletic body does not require fanatical self-sacrifice, exhausting herself with hunger and excessive training.

It’s easy for a girl to create a beautiful athletic body if she has strong motivation

According to most fitness trainers, to achieve this goal it is enough to devote only 1.5-2 hours daily (possibly in the morning and evening) to taking care of yourself, the beauty and health of the body.

What to do first (general recommendations):

• Purchase supportive motivational products - audio/video fitness courses, books on fitness for women, visual motivational films, pictures, posters for the wall, wallpaper for your phone and computer desktop.

A real photo without filters helps you look at yourself from the outside

• Evaluate your appearance from a photo (without retouching or filters). Take a full-length photo of your face and figure from all sides, without resorting to a photo editor.
• Do a physiognomic analysis of your data and decide what you are not happy with and what needs to be changed in your appearance. Write down all the pros and cons of your figure, take measurements of your chest, waist and hips, and record your initial weight.
• Completely revise your menu. Make a schedule of fractional meals by the hour, write a list of unwanted and healthy foods to eat when losing weight, including vitamins and dietary supplements.

Pay special attention to the consumption of high-quality purified water in sufficient quantities (at least 1.5 l/day).

• Include sports activities in your daily schedule. Find a convenient fitness center and a good trainer, or create a set of physical and strength exercises for independent training.
• Buy everything you need to practice at home. Buy sports equipment - a mat for exercising on the floor, sets of rollers and expanders, horizontal bar, exercise machine, athletic bench, rollers.

Desirable:

• Regular visits to the sauna or Russian bath (at least 2 times a month).

Baths and saunas help you lose weight

• A course visit to a strengthening massage room.
• The use of underwear and weight loss belts with a sauna effect, electric muscle stimulators and electric massagers (for more effective treatment of problem areas).
• The use of sports cosmetics - gels, balms, rubs, body creams when losing weight.
• Sign up for sports dancing courses (to strengthen the muscular skeleton, good posture and improve the sense of rhythm).

Sports dancing, in addition to losing weight, helps a girl create a beautiful athletic body

• Record audio albums for yourself for fitness, aerobics, and gymnastics classes.

Particular attention should be paid to the very first point of the plan, motivation. Without a strong motivation for sports, the main goal of “a beautiful athletic body” may be in jeopardy and remain completely unattainable.

Rule 6. Drink plenty of water

It is advisable to drink about two liters of water per day. Water helps reduce fat and speeds up the drying process. Maintaining water balance is the key to a healthy body.

A beautiful, sculpted body with defined muscles requires a lot of effort and time. This long journey includes several stages, each of which is very important to achieve the final result. A specific training plan, diet and regularity - all these elements will help you “dry out” and maintain the results for a long time.

Motivation techniques at the initial stage

A girl’s beautiful athletic body is not given just like that. This is a lot of work and effort on oneself for a very long time, and ideally for a lifetime.

To spark a girl’s interest in physical activity at the initial stage, as a rule, it does not require much work or too strong incentives. The information field of our time through television, cinema, the Internet and advertising does this best.

Often, young girls find themselves faced with strong motivational pressure, which provokes them to accept drastic changes in appearance and figure, sometimes even absurd ones.

The inexorable female logic insists: “a beautiful athletic body is fashionable, and if it’s fashionable, then it’s necessary, and if necessary, move!” There is a cause-and-effect relationship of motivational motivation.

Motivation to lose weight is very important

Motivation is a deep psychological process of a person, caused by his current needs, stimulating him to perform actions or deeds.

However, the first impetuous impulse towards a “new you” can quickly go away after several days of “marathon” restructuring. If at this stage you do not reinforce the goal with strong motivation for action, then interest will most likely dry up.

Motivation techniques at the very beginning:

• Find a companion of your own interest. This will help organize joint training according to the principle “it’s more fun together.”

Working out with a friend is always better than training alone

• Start small and gradually increase physical activity. This also applies to nutrition (only planned withdrawal from forbidden foods with subsequent consolidation over time).
• Buy photos, pictures or posters of a motivational nature and hang them in the most visible place (visual motivation works in 75% of 100%).
• Systematically record all your achievements - new weight (control weighing), chest, waist, hips. Take “before” and “after” photos. Track positive dynamics, which is the very first and most powerful motivator to continue training.

It has been proven that the human body adapts to new conditions (regime) within 1.5-2 weeks. That is, a person manages to consolidate one useful habit in approximately 14 days, after which he can begin the next one.

Rule 2. Enable drop sets

In order to include all muscle groups in the work, it is necessary to use so-called drop sets in the training process. For example, you do a bench press with a weight of 100 kg for 4-5 reps, then reduce the weight to 70 kg and so on, gradually lowering it to the minimum. This will engage more muscles, which will further help you achieve a lean body.

But you must remember that such drop sets affect the nervous system, which affects the recovery of the body. Therefore, it is not recommended to use them on an ongoing basis, or to do many such “failure” repetitions in one workout.

The coach answers: how to improve endurance?

Motivation for sports for girls

V. N. Myasishchev, neuropathologist, psychiatrist, psychologist: “The results that a person achieves in his life depend only 20-30% on intelligence, and 70-80% on the motives that prompt him to behave in a certain way.” .

A girl wants to have a beautiful athletic body, healthy glowing skin, to please men and to make her envious friends angry - and this is quite understandable. This is a win-win motivation for action - “Today I’m going to the fitness club and squeezing all the juice out of myself!”

Examples of motivational slogans for weight loss

At first, such slogans work 100%.

However, there comes a time when the second lazy “I” persistently dissuades, composing convincing excuses and escape plans in my head - “My body and muscles are aching, I can’t strain and torment them,” “Today I’ll skip training, I have so much to do.” , “It’s so cold today and there’s traffic jams. I probably won’t go.”

List of tasks and techniques to strengthen motivation:

Based on the above, we can derive 5 golden rules of self-motivation that should be memorized:

• See the goal in front of you.
• Know the exact plan for achieving it.
• Create conditions for progress towards the goal.
• Make the environment as comfortable as possible.
• Surround yourself with like-minded people.

Psychologists believe that what helps you achieve what you want is not character and willpower, but constant contemplation and desire for the goal that you ultimately want to achieve.

It’s like an archer shooting an arrow from a bow - “exhale, hold your breath and release the bowstring in the interval of heartbeats, exactly at the target.”

Some advice from Jillian Michaels

One of the most popular celebrity trainers, Jillian Michaels, knows a lot about creating an athletic body. She is the author of all kinds of programs for the most famous and famous, and their bodies are always taken as a standard.

So, the coach asks you to learn all the simple truths discussed above:

• exclude products with preservatives and artificial ingredients;
• forget about the concept of “dietary products” - they do not exist, give preference to naturalness, then the risk of making a mistake will be minimal;
• if giving up your favorite foods is very difficult, you can keep them provided you reduce their quantity;
• eating right is good, but eating right and exercising at the same time is ideal;
• You shouldn’t exercise on an empty stomach, but you shouldn’t overeat either; after eating you should still feel slightly hungry (you should have the feeling that you’re just a bite away from being completely satisfied);
• training should be regular.

And most importantly, Gillian always asks that her students learn to love themselves; it is this component that will give you strength if the task seems insurmountable and you want to give up. Remember why you started all this, and then you will never lose heart, and a slim, athletic body will become not a dream, but a reality!

How to enjoy your workouts

A girl can get a beautiful athletic body by experiencing a lot of positive emotions and pleasure from the training process. This requires an analysis of what you ultimately want to acquire and the development of psychological stereotypes from “negative” to “positive.”

A few rules for strengthening positive motivating attitudes:

• Let go of all negative ideas about training.

You should completely forget about the negative impressions of others about training and find an inspiring beginning based on your cherished goal. Perhaps physical education classes at school or, say, at a university gave the wrong idea about sports as coercion.

Classes should be organized taking into account the energetic charging of the body, the best time for them and the motivating environment around you.

Training is one of the main requirements for creating a beautiful athletic body.

• Focus on all important points, not just one.

Some girls set one goal for themselves - weight loss. However, this is fundamentally wrong.

To get a beautiful athletic body, you should at least be prepared to solve 3 main problems - weight loss, strengthening the muscles of the whole body and switching to a properly balanced diet.

When there is a multitasking goal, the “obligation” to solve one of the problems disappears and motivation appears to move to the consistent improvement of the body without coercion and psychological breakdowns.

Any physical activity is a way to get a slim body

• Choose the right rhythm for practice.

The body's waking hours and physical activity hours must coincide. The workouts don't have to be like actual workouts in the gym or on the treadmill.

Any physical activity that increases heart rate is also sports exercise , which, in addition to everything else, can add a good emotional charge and pleasure.

When training, it is important to find time to rest

• Choose the right time to study during the week and day.

If time for training “steals” the required time limit from current affairs, then there can be no talk of any pleasure from training. In addition, shortening the duration of training or, even worse, conducting it in a hurry is completely unacceptable.

Therefore, the training schedule should be drawn up in such a way that there is a small margin between everyday activities, fitness and travel time (if training takes place outside the home).

Combining business with pleasure - watching TV + walking

It is very important when drawing up your exercise schedule to take into account rest time and learn to intelligently alternate physical activity and relaxation (relaxation).

It will be good if training is combined with some kind of “passing” pleasure. For example, a workout on an exercise machine or treadmill can be done near the TV. By watching any program, the time for exercise will pass unnoticed and with pleasure.

Or, for example, a morning or evening jog can be done at the same time as walking the dog. By the way, your pet will also not mind getting some exercise and will be happy to keep you company.

It is important to eat not just right, but to get energy from food

• Learn to receive and manage your energy.

Prolonged lack of responsibility for one's health, poor nutrition, destructive daily routine and stress deprive the body of the necessary energy for life, not to mention increased physical activity.

Irritability, obsessive weakness, loss of strength and drowsiness during the day are a sure sign that the physical body has been driven to the point of exhaustion, and psychological problems are completing the destruction.

There is only one way out - to change your lifestyle as quickly as possible and start taking care of yourself, taking the necessary energy and managing it rationally.

Good music enhances your workout enjoyment

• Conduct training with a good background music.

Music itself is a very powerful motivational stimulus. Who has not experienced spontaneous rhythmic body movements to the beat of their favorite music?

Studies have proven that listening to beautiful sound tracks increases the enjoyment during training by approximately 30% and motivates you to continue training.

Group training is a great incentive for losing weight

• Conduct classes and morning runs in a good company of like-minded people.

Finding friends with whom it is not boring to train together is a great success. Nowadays there are a large number of open fitness groups on social networks, so it’s quite easy to find like-minded people.

In addition, in healthy lifestyle blogs you can share your results, receive useful advice from participants, get motivated and motivate other people to get involved in sports.

Diet: for or against?

It is impossible to find a definite answer. Of course, proper and strict nutrition is one of the main components in the process of creating oneself. But you shouldn’t rely too much on diets, especially the so-called mono-diets, they bring absolutely nothing to your body, but only plunge it into even greater stress, and this, as we know, is one of the most difficult obstacles on the path to an athletic, beautiful body. Yes, if you want to see results, you will have to limit yourself in the use of certain products, but you should not take everything to fanaticism. This has never led to anything good.

If it’s hard for you at the mere mention of the fact that you need to limit yourself in some way, then you can try simply eliminating several foods a day and reducing your usual portion (for example, leaving a quarter of it uneaten).

Quotes from famous athletes

A girl’s beautiful, athletic body is the result of two necessary components - a desired goal and an interest in it that motivates action (motivation).

Serena Williams, tennis player: “He who sleeps gets nothing but dreams”

Role models are famous personalities, public figures and athletes who have gone through or are going through the path of overcoming themselves, their inertia, and laziness.

What athletes say:

• Serena Williams, tennis player:

“He who sleeps gets nothing but dreams.”

Arnold Schwarzenegger, bodybuilder: “Triumph does not give real strength, it is struggle that creates it”

• Arnold Schwarzenegger, bodybuilder, actor:

“Triumph does not give real strength, it is struggle that creates it. Fighting doubts, fears, laziness. Fight and don’t give up and you will gain strength.”

• Mohammed Ali, boxer:

“The most difficult fight is when you have to fight laziness for happiness.”

Muhammad Ali, boxer: “The most difficult fight is when you have to fight laziness for happiness”

• Michael Jordan, basketball player:

“When you go towards a goal, an obstacle stands in your way. I've encountered them, everyone has. But don't let obstacles stop you. When faced with a wall, do not turn back, do not retreat. Find a way to overcome this barrier, work on it.”

• Pele, footballer:

“Success is not an accident. It's about hard work, perseverance, training, study, sacrifice and most of all, loving what you do or are learning to do.”

Olga Korbut, gymnast: “The ability to overcome oneself is without a doubt the most valuable property of sport”

• Olga Korbut, gymnast:

“The ability to overcome oneself is without a doubt the most valuable property of sport.”

How can you ensure that you have a slim and athletic body?

The answer is simple - improve. First you need to decide on your goal. It should motivate you and be a kind of slogan when you start to give up. Remember, brain activity requires the most calories, but to emphasize this effect, your body needs to obey your head. Forget about self-pity, look for a way, not an excuse.

In order for your goal to be achieved, you need to establish specific starting points on which you can rely. You should decide what kind of result you expect. The principle of visualizing your goal applies here.

Motivation to stick to your diet and exercise routine

It is impossible to get a beautiful, toned body without training and diet. When a girl simply goes on a diet and loses 10 kg of weight or more, this cannot but affect the appearance of her skin.

A large layer of fat stretches the skin, forming unsightly stretch marks and scars, and with sudden weight loss, the elongated skin hangs down and looks terrifying. Therefore, the diet must be combined with training, and weight loss must be smooth and consistent.

The basis of motivation for following a diet can be a deep analysis of life plans, prospects for the future, and priorities for a long period of time. This is important, since short-term motivators based on the “Here and Now” principle do not produce sustainable results.

The main motivational reasons for dieting and exercising:

• Dissatisfaction with your life and appearance.
• Health problems associated with excess weight.
• “Dislike” for yourself, lack of confidence and self-affirmation.
• Lack of strength of character and fortitude.
• Failure of plans, passivity, stress.

Basic principles of motivational influence:

• The right, balanced choice of physical activity in combination with diet.

It is important not to set the bar too high and take into account your capabilities. However, entering too slowly into a new rhythm of life will not give visible results and can reduce motivation to zero.

• The main point at the very beginning of a diet is to develop a positive attitude towards it, to see the main cherished goal in front of oneself. Favorite foods are not canceled, but are significantly limited.

Fried foods should be replaced with baked or steamed ones. Sweet drinks and sodas - for compotes, herbal teas and homemade kvass.

When switching to proper fractional meals, the list of healthy foods should be gradually increased and after a while such food will become the usual norm.

• The positive results of diet and exercise provide a powerful motivational boost. For this purpose, you need to keep a journal and record all achievements for a certain period of time (say, 2 weeks).

In addition, you need to systematically take full-length photographs of yourself, from time to time try on your favorite things that were “slightly tight” before the diet, and share your successes with like-minded friends.

Before-after photos are a great incentive to keep your body in shape.

Visible achievements provide great energy for further progress towards the goal.

• Good habits should become the norm. They need to be vaccinated gradually. For example, you can get used to a healthy breakfast in 1.5-2 weeks, making it varied and nutritious.

It is also possible to instill the habit of drinking clean (spring) water by always keeping a small bottle with the treasured moisture on hand.

How long do you need to run to burn calories after eating, for example, these foods:

• 1 chocolate cookie – 2.5 km for 15 minutes. continuous running;

• 1 chicken egg (boiled) – 3.4 km (20 min.);
• 1 wheat bread toast – 3.6 km (22 min.);
• 1 banana – 3.6 km (23 min.);
• 100 g milk chocolate – 23.4 km (140 min.);
• 230 g meat steak – 27.2 km (166 min.).

Girls dream of a beautiful athletic body everywhere and always. Only this object of special admiration for women and men is not given for nothing, it must be earned persistently and patiently.

But the human body is unique, and the body can be sculpted like soft clay in the hands of an artist. The owner of a beautiful body can be envied in a good way - behind a luxurious figure there is a lot of work, willpower and limitless patience.

Author: Severyanochka

Rule 5. Use fractional meals

To effectively dry your body, Alexander recommends eating often and in small portions, without reference to the number of calories.

Photo: istockphoto.com

With fractional meals, your body assimilates the food consumed as efficiently as possible. Also, with such a nutritional system, there are no sharp jumps in insulin in the blood: the larger the single portion of food, the higher the release of insulin into the body. Accordingly, if the release of insulin and other hormones into the blood is as smooth as possible and not spasmodic, the better for your health.

Nutrition and training: what and how often to eat to see results?

Squats for women. We lose weight without problems

Squats for women are no different from men's. Unless girls will use heavy weights. But it is not always the case.

Nowadays it is difficult to find a person who has not thought about his figure at least once. In order to get the desired shape, there are many different ways: diets, gyms and others. But some people simply don't have the time or money for either. But despite all this, there is still a way out and today we will talk about it.

Barbell squats are an excellent exercise that targets a huge number of muscles throughout the body. It can reduce the size of not only your hips, but also your waist. When done correctly, you can achieve excellent results. Another advantage is that squats do not require any equipment and can be performed anywhere and anytime.

As before any other exercise, you need to warm up well. The most dangerous place for injury is your knees, so warm them up well before starting squats. Squats create aerobic and strength loads on your body, as a result of which you not only increase your strength, but also lose a fairly large number of calories.

Sports accessories

Body Art workouts do not require any special equipment. They take place without weights, since the basis of the program is working with your own body weight. The exercise requires a non-slip gymnastics mat and elastic, comfortable and non-restrictive sportswear. The best choice would be a set made from natural fabrics. Fans of the trend prefer to purchase yoga clothes for Body Art fitness classes.

The Fit2U online store offers a wide selection of clothing for fitness. Bright and stylish designs, high-quality “breathable” fabrics and various cut options are among the advantages of the sports kits presented on the site. Choose the appropriate option for Body Art fitness classes to get the most positive training experience!

Main types

It is customary to roughly divide people into different body types, where three key categories can be distinguished:

1. An ectomorph is a person who tends to be thin.
2. A mesomorph is a person with an athletic build who has muscles gifted by nature.
3. An endomorph is a person who is prone to gaining excess weight.

His future athletic success will depend on what type of figure a person has.

Ectomorph

This category of people describes guys with a thin build. Typically, ectomorphs have narrow wrists and ankles, as do their hips and waist. They cannot boast of muscle mass, and they have virtually no fat accumulation. This figure is often called skinny.

Ectomorph people have a fairly fast metabolism. The main problem is that it is quite difficult for a thin person to gain muscle mass. Due to a fast metabolism, all calories eaten are quickly burned, and therefore people with this type need to consume as many calories as possible. It is recommended to include vitamins, protein shakes, mass gainers and omega-3 fats.

The main advantage is the absence of any problems with excess weight. Drying muscles is easier compared to mesomorphs and endomorphs.

You can take a closer look at this type of figure and give it an assessment in the photo.

Mesomorph

People with this figure have a massive skeleton and an athletic or average build. It is easier for them to build muscle, unlike ectomorphs.

Peculiarities:

• good metabolism;
• If you have fat deposits, you can easily get rid of them by following proper nutrition.
• good muscle growth during training.

The muscles of this type of people respond well to power loads and their rapid growth is felt, especially among beginner athletes. But if you don't pay enough attention to nutrition, you can gain excess weight. In this case, you will need to add cardio training to get rid of accumulated fat so that the man has an athletic appearance.

Endomorph

People with this figure have a round, wide and soft, dense physique. As a rule, they are short in stature. The length of their arms and legs is short. These people naturally have strong legs, due to which they can show good results when training the lower body.

Peculiarities:

• slow metabolism;
• wide hips, similar waist and shoulders;
• short legs;
• If you eat incorrectly, you will quickly gain excess weight.

Endomorphs can easily gain the required muscle mass through training. But along with muscles comes an increase in body fat, and because of this, they appear obese in appearance. In order to gain as little fat as possible, you should pay due attention to cardio training, and also do not forget about proper nutrition, monitoring the total calorie content of your food.

How to determine

As it became known, in real life, each person includes a combination of 3 types of body structure, but in certain proportions. Some people have one type of upper body and another type of lower body. For this reason, it is quite difficult to classify each person as a specific type.

General tips for identifying

You can correlate and determine a person’s body type based on the characteristic features of each of them:

1. Endomorph: round head, massive belly, underdeveloped muscles of the legs and arms, excess weight distributed throughout the body.
2. Mesomorph: wide chest, muscular legs and arms, broad shoulders, subcutaneous fat in small quantities.
3. Ectomorph: thin build, elongated face shape, narrow shoulders, long limbs, lack of fat deposits, underdeveloped muscles.

By the wrist

By the thickness of the hand you can also find out which somatotype a particular person belongs to. Ectomorphs tend to have thin bones, while endomorphs tend to have wide bones. Wrist circumference remains unchanged and does not depend on the amount of fat or muscle mass.

Wrist circumference for different body types:

• Ectomorphs (asthenic) - less than 17 centimeters;
• mesomorphs (normosthenic physique in men) - can vary from 17 to 20 centimeters;
• Endomorphs (hypersthenic) - more than 20 centimeters.