Whatever the soul enjoys, just to get what you want easier and faster. Can a girl lose weight at home, and in addition pump up her buttocks, thighs and tighten her breasts? Yes please! Any coach, including me, would say, BUT:
- There are some nuances that you need to know to achieve results, but even many “gurus” don’t know them. For example, which muscle fibers require more energy, which subsequently affects fat loss? Or what should your heart rate be during exercise for effective fat burning?
It so happened that 26 years ago, a genie was released from a lamp that stood in the dust of forgotten thoughts. Me, that is. And there is only one wish left unfulfilled by me, may I fulfill it with joy and tell you what a miracle workout for losing weight at home is for girls and not only.
- Cheating is good!
Knowledge is power. Theory for achieving 100% results
First of all, we need an aerobic warm-up for 5 - 10 minutes to prepare the cardiovascular system for the load, and also to saturate our tissues with oxygen, because in the process of anaerobic (oxygen-free) training the so-called “oxygen debt” accumulates.
You can warm up by doing exercises to warm up your muscles (such as morning exercises) / twirling your limbs / taking a walk in the yard, or you can turn on cool music and rock out for 5 - 10 minutes.
Anaerobic training is a mode of muscle work in which glycolytic muscle fibers participate in contraction.
They work using glycogen (a complex molecule of glucose) and ATP (adenosine triphosphate). All of these chemical reactions occur WITHOUT the participation of oxygen and can last up to approximately 60 seconds of continuous operation. Further muscle contraction is impossible due to strong acidification with lactic acid.
Why am I focusing on this?
Firstly , glycolytic (white) muscle fibers are capable of increasing in volume. Accordingly, this is how the butt, hips, chest and other muscle groups will tighten.
Secondly , after the muscle work of glycolytic fibers, they need to recover and within 2-4 days energy consumption will be increased, and this is an additional waste of calories, my dears! Unlike aerobic training, which only uses energy while moving!
Thirdly , such a load triggers an increase in hormonal levels, which promotes accelerated fat burning!
You can and should also track your body composition.
90-60-90: who came up with the ideal parameters for women
Girls who have ever dreamed of becoming a model know well what the casting manager’s phrase means: “parameters close to model 90-60-90.” Close ones are +/- a couple of centimeters in the waist and hips (large breasts are allowed), a maximum of +5 in the hips and waist, but only if you have an exceptionally beautiful face. To comply, young ladies have to go on diets and regularly do exercises to help correct the problem area. Of course, girls with rather curvy figures are gradually coming into fashion, but in relation to such models the disappointing “Plus-size” is applied... And if this only applied to those girls, young women and women who seriously decided to build a career in the modeling business ! But, alas, many females who do not need to strictly monitor the parameters still dream of achieving the coveted “gold” standard! Even though the relationship between these parameters and their growth is impossible! Do you need to comply? Let's figure out who came up with the “gold” standard and why!
Beauty criteria change periodically - this is a fact: those girls who were considered beauties a couple of centuries ago would now more likely evoke sympathy. For several decades now, for some reason, it has been generally accepted that a “90-60-90” figure will attract any man. There are a lot of jokes on this topic. By the way, they absolutely do not contradict the strange stereotype. Society and women themselves aggravate the problem with elementary statements: “What a model!” and “The figure is amazing! Straight 90-60-90!” Naturally, everyone wants to fit in.
The ideal parameters 90-60-90 appeared at the end of the 20th century, when fashion models were recognized as the standard of female beauty, and the first top models appeared. In fact, the “ideal” parameters were invented out of sheer laziness, or, to put it more correctly, for the convenience of fashion industry workers. Not for the models themselves, not at all! For designers and clothing manufacturers: it is enough to create a certain “standard”, and production costs will decrease. And for demonstration you can take only those girls who will pass a strict selection and meet the given parameters.
One version of the appearance of these particular numbers (90-60-90) is the rounded parameters of the blond German top model Claudia Schiffer (95-62-92). By the way, the parameters of two other popular top models of this period, Cindy Crawford and Naomi Campbell, were also not far away: Cindy - 96−65−91, Naomi - 94-62-92. This means that the mystery lies in the world’s first supermodels and their luxurious bodies, which, by the way, are not always possible to “sculpt” with the help of diets and sports...
We are for girls to adequately evaluate the advantages of their appearance and not strive to conform to other people’s ridiculous ideas and parameters. Numbers and beauty have nothing in common, believe me! What is much more important is how you improve yourself and maintain your natural beauty and individuality given by nature.
The secret to improving the quality of weight loss
I strongly recommend that before you start losing weight, you do one procedure that will help you:
- motivate,
- Provide visual numbers on your success.
I'm talking about bioimpedancemetry
Many people are familiar with it at a fake level, when you stand on scales with metal plates and the weak current that passes through them shows the composition of your body.
Muscles, fat, bones... have different densities and different conductivities. This is exactly how measurement happens. But! Such procedures while standing on scales are NOT as accurate as possible. This should ideally be done in the morning and on a horizontal profile device, so that while lying down the liquid is distributed evenly in the body and the measurement is as accurate as possible.
Look on the Internet for the nearest clinics with this procedure and always a horizontal device. They will tell you everything in more detail there, and will also decipher all the measurement data.
- There you will be shown the % of fat in your body, its weight in kilograms, body weight without fat, % of active cell mass, etc. This is a very interesting and useful procedure.
Then after a couple of months you can repeat it and compare the results. This is where motivation will be revealed and a clear indicator of what is leaving and what is coming will be visible.
I did this procedure for 900 rubles in St. Petersburg.
Download my free book “Slim Figure at Home” with an analysis of how to lose excess weight and have a slim and healthy body.
Click here to download.
What type of training will we use?
CIRCULAR TRAINING!
We will exercise in this mode, because having done one exercise for some muscle groups, we do the next exercise for other muscles, thereby giving rest to the working muscle groups.
This type of training allows you to increase your hormonal levels more significantly, especially if the circuit training involves working out the whole body! We will burn more fat.
IMPORTANT! ABOUT TECHNIQUE AND CORRECT BREATHING
Here's what we should understand, remember and apply once and for all:
- Exhalation is done with effort
- Inhale during the easy phase of the movement.
Those. when muscles:
- contract - exhale,
- when they stretch, inhale.
Let's say we squat:
- down - inhale,
- up (effort) - exhale.
This must be observed in order to avoid excessive pressure in the blood vessels, as well as to avoid pressure in the heart (chest).
We also do so much that it’s hard (until it burns); if something doesn’t work out at all, then over time it will become much better and easier, because the body adapts to the load!
Weight loss workout at home for girls:
“50 Shades of Slimness” – TRAINING DIAGRAM 1
- Warm-up
- Crunches
- Extension
- Squats
- Push ups
- 1 arm bent over row
- Romanian tilts
And so, exactly according to plan:
Cardio warm-up (aerobic) 5 - 10 minutes
Keep your heart rate around 110 beats per minute, if possible.
- Rest 3 minutes
1) Press crunches
The pelvis is pressed to the floor, ONLY the shoulder blades come off. The lower back also remains in a continuous position. We rise up (twist) and fix the position for 1 second. Exhale as you go up, inhale as you go down.
We do it 30-50 times (depending on who you are), until there is a burning sensation, but NOT critical.
- The exercise works the entire front part of the body, placing the main emphasis on the rectus muscle (abs), as well as the oblique lateral muscles of the body.
The exercise will help narrow your waist and tone weakened and sagging core muscles, including helping to maintain correct posture.
- Rest 30 seconds
2) Extension (Boat in common parlance)
Lying on your stomach, bend back in your back, fixing your body at the top for 1 second. It is NOT necessary to bend excessively to avoid negative consequences in the form of sprained joints and small muscles.
We do 20-50 times. Until it burns.
Lifting up - exhale, down - inhale.
In static mode, it works the buttocks, and the emphasis falls on the spinal extensors. These muscles are critical for the health of the spinal column, and they are also quite massive, which is good for energy expenditure.
- Rest 1 minute
3) Squats in the middle position of the legs
We place our feet one and a half shoulder width apart, with our toes turned out to the sides at 45 degrees. When we begin to go down, our knees are strictly in line with our toes, in order to avoid creating unnecessary stress on the knee joint.
Make sure your heel does not leave the floor. It may be difficult at first, but then the ankle joint will gain natural flexibility and everything will be fine.
When standing up, leave your legs slightly bent at the knee joint, i.e. We don’t straighten it completely. The back remains as vertical as possible and maintains physiological curves. Your arms can be extended forward for balance.
- Smoothly lower - inhale, smoothly rise - exhale.
- Go down to such a level that it is comfortable.
If everything is in order and you manage to sit deeply, then make sure that the lumbar region does NOT round. If discomfort occurs, sit down until you are comfortable (i.e. no joint pain).
Over time, the range of motion increases and the joints become more mobile, and the muscles, ligaments and tendons become more elastic and strong.
We do from 20 to 40 squats. Again, we need to train the muscles and if squatting 20 times is too easy for you, then naturally they need more load, in the form of more squats.
- Squats and their variations are the most effective exercise for the whole body. They work the maximum number of muscles. Read a separate article about the benefits of squats:
Benefits of squats for women - 14 facts(link will open in a new tab)
Entirely all legs (front and back surfaces), buttocks, a layer of spinal extensor muscles and their antagonists (opposite action) - a layer of spinal flexor muscles (abs, oblique abdominal muscles, in general, all abdominal muscles).
If squats are performed with weights, then the muscle mass of the arms and shoulder girdle is also included in the work. In this way, all the muscles of the body work, even the facial muscles contract, making a face from the effort
