Weight Loss Shaping: Do Home Workouts

The system of rapid weight loss is "native" from St. Petersburg. It was invented by the physiologist Ilya Prokhortsev in 1988. Shaping (body-shaping) is the result of lengthy research conducted by a scientist to identify the ideal parameters of beauty and health. Models first started talking about the effectiveness of the system: it helped them quickly get fit before shows. Following the models, millions of women all over the world fell in love with shaping. Even today, when hundreds of new ways have been devised to find the perfect figure, the number of fans of shaping continues to grow. Very popular family shaping.

Forming is translated from English as “formation”. Due to the foreign pronunciation of the name of the system, confusion often occurs: in the author’s homeland, many think that shaping was invented abroad.

What is shaping and fitness, what are the differences

What is shaping? Shaping is often confused with fitness. They pursue one goal - to make the body beautiful, slim, fit. But the systems have different means. Shaping therapy involves the correction of problem areas. All other "sites" are simply maintained in good shape. This is what distinguishes shaping from fitness, which involves the load on all muscle groups.

Fitness is a universal system, while shaping is individual. When drawing up a training program in shaping, a specific type of figure is taken into account. Based on this, “shock” exercises and simply supporting ones are selected. This approach allows you to achieve a quick effect: problem areas receive maximum load, which brings the reflection in the mirror closer to ideal.

Trainers are advised to pay attention to shaping those girls who come to the gym with a specific problem. For example, if there are not so many extra pounds, but the stomach has not been cleaned after childbirth. Or if the waist and stomach fit, but because of the full legs appeared complexes.

Types and features of programs

There is a universal type of occupation - shaping classic. It suits everyone. But besides him, there are many varieties that take into account the degree of preparation, age and health characteristics of those involved. For beginners, for the "advanced", in the choreographic style, for the "slimness of the body", wellness, for young girls, for women over 50 and even for children - the choice of methods is large.

Regardless of the type of shaping, training is conducted according to a specific program. Her choice depends on what the objectives of the classes. There are two programs in total.

1. Catabolic. The main task is to eliminate fat reserves in problem areas. Classes help to structure muscle mass, due to which volumes are reduced.The program for weight loss involves changing the usual diet: fewer calories, less protein.
2. Anabolic The program is aimed at finding beautiful forms. The main emphasis is on the development of muscles: they must become resilient, elastic. Protein is responsible for building the relief, so with an anabolic program in nutrition, the emphasis is on protein products.

6 advantages and 1 disadvantage

Shaping is not without reason very popular among women. The system has many advantages over other sports. There are six main advantages of shaping, which made the system so famous.

1. Individual approach. Why actively pump the press, if you need to lose excess on the buttocks? Shaping involves an individual approach to the formation of an ideal body. The system takes into account the type of figure, problem areas, metabolic rate, dynamics of changes.
2. Systematization of nutrition. Without a diet review, achieving good results will not work. The system does not imply a special diet, but the basics of proper nutrition will be laid: no more junk foods.
3. Weight loss and the fight against cellulite. Moderate physical activity plus proper nutrition - extra pounds go. And cellulite disappears, as evidenced by reviews of fans of shaping. Maximum blood rush to problem areas, fluid outflow improves - the “orange peel” simply has no chance.
4. General health action. Thanks to the system, digestion returns to normal, metabolism and overall well-being improve. The use of shaping for women is also in the extension of youth. This effect is achieved not only due to a review of the diet: during classes, cells are saturated with oxygen. Classes give a burst of energy, relieve bad mood.
5. Quick effect. The first achievements can be seen in just two weeks from the start of classes. And all because work is underway on a specific problem. For example, the waist “looms”, and the whole body is kept in good shape. Naturally, the effect will be noticeable earlier than when the loads are directed to everything at once.
6. Minimum time for classes. You can lose weight by devoting only two to three days a week to classes. The duration of the training is selected individually, but usually from 40 minutes to an hour. The recommended number of repetitions of each exercise is at least 20 times. They are simple, but they need to be done in a fast rhythm.

The main disadvantage of shaping programs aimed at losing weight is that they cannot be combined with other types of training. The system implies a significant decrease in the amount of protein products in the diet, and protein is necessary during intense exercise. But if you are not obese, then shaping will be enough to “blind” a beautiful figure.

Health Contraindications

You can do shaping everything. However, it is important that the exercises and the degree of load are selected not only based on the existing problems of the figure, but also with an eye on the state of health. This is possible only if you contact a qualified trainer. It is not necessary then to regularly visit the hall: you can work at home, adhering to the scheme developed by the specialist.

There are a number of contraindications for training. It is not recommended to practice when:

• oncology;
• heart disease
• renal failure;
• bone tuberculosis;
• inflammatory processes in the body;
• diabetes mellitus.

Classes should be abandoned in the postoperative period.After a serious illness, one should not rush to resume training: give the body time to recover. During menstruation, shaping is possible, but not in the first three days.

Workout in the gym or at home: what to choose

Shaping for weight loss is offered by many gyms. But not all customers are willing to spend time and money on going to the gym. However, it is not without reason that shaping is called a unique system: effective training can be carried out at home. The main thing is desire and perseverance. Before making a final decision where to study, evaluate the advantages and disadvantages of classes in the hall and at home using the table.

Table - Shaping in the hall and at home: advantages and disadvantages

The main advantage of classes in the hall is an individual selection of the program, control of the correct implementation of exercises. It depends on how quickly the goal is reached. At home, you can do video lessons, but they are designed for average metabolism and weight, respectively, they offer average loads. An ideal option for those who want to study at home is to contact a trainer to develop a program, and then deal with it in a comfortable environment.

5 secrets to achieve a result

For one reason or another, you decide to train at home, and now worry that you can not achieve the desired result? You can make homework effective if you know the secrets of shaping. Remember the five basic principles.

1. Breathe correctly. During training, breathe only through the nose. Make sure that the breathing technique does not go astray.
2. Always do a workout. Before performing a set of exercises, you must definitely warm up. So you "warm up" your body, prepare it for the loads. Warming up reduces the likelihood of getting a stretch.
3. Watch your body. Performing any shaping exercises implies that the back will be straight and the stomach will be pulled in. Do not neglect this moment, otherwise the back will hurt after exercise, and the stomach will not be able to be made flat.
4. Drink water. Under load, the liquid is actively excreted from the body. Plain water will help to avoid dehydration. It’s better not to drink carbonated: it flushes out mineral salts from the body, which are already actively “going away” through the sweat glands during training.
5. Exercise regularly. How quickly the dream of a perfect figure becomes a reality depends on the regularity of training. Think over your schedule and don't miss classes.

They recommend doing at home with rhythmic music: it’s more fun and you can enter the rhythm, stay in it until the end of the workout. It is important to control the duration and repetition of exercises. To those that are aimed at solving your main problem, pay more attention; supporting tone - less.

A set of exercises for beginners

A universal set of exercises for shaping does not exist. Ideally, the trainer should draw up a lesson plan, focusing on the problem that needs to be adjusted first of all. If there is no way to contact a specialist, start your classes with the simplest exercises. Usually girls who want to lose weight repeat the complex presented in the table. It is as simple as possible, so even beginners can handle it.

Table - A simple set of exercises

Shaping for beginners at home does not involve heavy loads. At first, engage in your rhythm, perform the number of approaches that do not overload you. Someone from the very beginning makes ten approaches, someone “gives out” all 20 - all individually. Do not chase quantity: you yourself will understand when you are ready to accelerate and increase the load. Nutrition recommendations. Shaping is not just exercises, but a whole philosophy. It involves a change in habitual lifestyle. Noticeable results can not be achieved if you do not revise your diet, following four recommendations.

• For breakfast - porridge. Not only are cereals useful and low-calorie, they also give a surge of vigor. Take the habit of having breakfast oat or buckwheat porridge - changes will not keep you waiting.
• More vegetables and fruits. The more fruits and vegetables in your diet, the faster the figure will approach the ideal. Fruit snacks are the best solution to satisfy your hunger. Vegetable salads saturate with a minimum of calories. The main thing is to refuel them olive oilrather than mayonnaise.
• Meat and white fish are held in high esteem. The body needs energy, which means it needs proteins. Fish and meat must be present in the diet, but not fried, but boiled, or steamed.
• Eliminate "harmfulness." Forget about fried, smoked, salty. A minimum of sweets and flour.

Be sure to adjust your meal schedule to suit your activities. You need to eat a maximum of three hours before training, otherwise it will be difficult to do. After class, also wait at least two hours before sitting down at the table. Freshly squeezed juice will help quench your hunger.

Try to eat the most high-calorie food before class, and the one where less calories - after. On the day of training, it is better to abandon protein foods (meat, dairy products, fish), otherwise you will not lose weight, but build up mass. Do not forget to drink a lot: the mandatory norm is two liters. Make it a good habit to drink a glass of liquid immediately after waking up.

Home shaping for weight loss is effective only if you are ready to exercise regularly, not sparing yourself. After training, fatigue should be felt. Is she not there? It's time to increase the load.For a month with the help of classes, you can easily lose up to five kilograms, while the body will not become flabby. Excess will go away only if the food is established, and you are not overcome by laziness.

Reviews: “A super lift and lost 15 kg”

Practicing shaping at home. I compose a shaping map for myself, control the time and training regimen, most often in this way I adjust those muscles that I can’t modify in the gym with the trainer and in life. It is useful and effective, but not everyone can do it that way, and there are almost no sensible trainers.

Svetlus, http://otzovik.com/review_1433741.html

I also have been doing shaping for 8 months. Excellent result, the lift is super and lost 15 kg. I recommend doing shaping. Of course, the result appeared real after 5 months.

vesna 123, https://www.galya.ru/clubs/show.php?id=94410

Three months ago I started shaping, 9 kg. gone .... Of course, proper, healthy nutrition ... comes first ..

LULAmini, http://www.woman.ru/health/health-fitness/thread/4284898/

Girls, I read it, well, I’m doing it myself, in general, in the days of shaping try to eat vegetables / fruits)) well, nothing fat, and try without protein)) this is to lose weight !!! and if you want to pump up muscles on the contrary, then use protein food)) and after shaping do not eat or drink for 3 hours)) well, try to do it as well), otherwise I worked out after an hour, then my stomach hurt)) )))

NADAGE, https://www.cosmo.ru/forumn/topic/169732-%D1%88%D0%B5%D0%B9%D0%BF%D0%B8%D0%BD%D0%B3/