Spring fling: what to do to effectively and quickly get your body lean?

Andrei Semeshov, the expert of “Championship” wellness coach, talks about who has a real chance to get dry by May holidays:

The beginning of spring for the fitness industry is like the first frost for tire shops. The day feeds the year. In pursuit of the desire to look as good as everyone else in the photos from the first kebabs, people are ready to make great sacrifices, including financial ones. They buy subscriptions to fitness halls, queue up for online Instagram marathons.

And I, by the way, warmly welcome this surge of interest. Yes, the cherished goal will most likely not be achieved (you have to be realistic). Yes, rash financial expenditures could have been avoided. Yes, the vast majority of emotional fervor is enough for two or three morning jogs and a week on cottage cheese and chicken with buckwheat. But there is always that one percent who gets “infected” by the fitness virus, gets involved in the process, is motivated by the first results and does not give up with the onset of warm weather to go to the gym, control nutrition and become better.

But let’s talk today about a more specific task – getting fit in a short time. Who has a chance to get in shape by the end of April, and who needs to adjust for a slightly longer period.

Set a goal

The first thing that is necessary to get the result is to define it. And I’m not talking about abstract “remove a little bit of flanks” or “tighten the buttocks”, but about quite specific figures – “reduce weight by 4 kg”, “lose weight in the waist by 3 cm”. The more clearly defined the desired result, the higher the probability of achieving it. Those who have read about setting goals according to SMART, perfectly understands what we are talking about.

You can lose weight by 10 or 20 kilograms in a month, but for this purpose the floor scales at home should be able to withstand the owner weighing 200+ kilograms. It will also be useful to make sure that you have medical insurance, so that you have someone to run to to save your health, which has been shaken by such a “frenzied drying”.

An adequate rate of weight loss can be up to 1 kg per week. And if the initial weight and so closer to the norm, then even less. Therefore, we move on to the next point.

Evaluate the “point zero”

Go to the mirror and honestly tell yourself how much you like everything. If in general ok, but it would be necessary a little waist narrower and in the hips minus a couple of centimeters, then by May holidays you can even be in time.

If the “spare” kilograms are noticeably more, then we remember arithmetic. Let’s assume that we start on March 18. Day “D” – photo on the river bank at the barbecue – May 1. That’s a full six weeks. On average, we expect to lose 800 grams every seven days. At first the pace is likely to be higher, then it will slow down. But minus four to six kilograms is pretty much what we can count on. (Just in case, we are talking about adequate nutrition and exercise programs, not about “1200 burpees and two apples seven days a week!…”. If you are disappointed with this planned result, there are exactly two options. The first is to achieve it, rejoice and move on. The second: leave everything as it is until the next season, in case it resolves itself.

Choosing a method

Eighty-five percent of achieving your goal depends on your nutrition. You should spend more calories per day than you get from food. How exactly you personally it is easier to organize, depends on a bunch of factors. Regimen of the day, habits, peculiarities of the digestive system.

I can say for sure that the calorie counting method is guaranteed to work. But it has its fierce opponents. Not everyone likes the idea of always weighing everything and fixing in programs. I know that excellent results are achieved, for example, on keto-diet.
Alas, diets a la “eat a lot and eat a lot and tasty, tasty, tasty, while losing weight” do not exist in nature. Or they hide them from us. Whatever option you choose, please try to pass by those that imply a severe reduction of fats in the diet. This is especially true for representatives of the fair sex. Multiply your weight by 0.8, and let this be your target number of grams of fat per day. The protein component of the diet should also not sag, but with carbohydrates can be manipulated towards reduction.

The second important component is loads. If you just cut calories, then, firstly, the food will be very little and will be, to put it mildly, very hungry. Secondly, the body will start to destroy the existing muscle tissue very intensively and let it be “recycled”. As a result, instead of the desired athletic silhouette turns out to be what in English is aptly called skinny fat – fat skinny. This is when the numbers on the scale are happy, but the reflection in the mirror – upset.

Let’s start training

So welcome to the gym. And not in the aerobics section, but where there are barbells, dumbbells and strength-training machines. You can do it twice a week, you can do it four times a week. The golden mean is three workouts in seven days. Additionally, find a program that counts daily steps on your phone. If there are less than 5 thousand per day – it is recognized as a sedentary lifestyle. Gradually bring it up to 10-12 thousand steps EVERY day. If you move a lot, but still need to lose weight, increase the volume by 15-20%.

People often ask: “Can I exercise at home?” In general, of course you can. But only if it is to train, and not to take complex poses on the mat in beautiful gaiters or gracefully withdrawing your legs to the sides, putting a fitness rubber band on them. It is necessary at home to recreate the volume and intensity of loads as in the gym. That is, have at hand dumbbells (option – water bottles), organize sprints up the stairs in the entryway. And all in that spirit. Look at all the uneven bars-turnbuckle bars in the yard. With the already mentioned fitness rubber band, girls can perform pull-ups, using a brightly colored accessory to partially level gravity.

But in a specially equipped fitness center to do it, of course, much easier. Plus, those who choose home workouts have a statistically significantly higher number of “absences”.

And then what?

Then share your success story with us. Send pictures and reports – we’ll be sure to publish them!
Most likely, the majority will realize that there is no limit to perfection and will continue to improve the appearance. We will try to continue to provide you with useful tips and tricks.

And what about those who are completely satisfied with the result? Then carefully and smoothly go off the diet until your weight stabilizes. To do this a little bit by little increase the daily calorie intake and in no case reduce motor activity (steps!), extend the subscription to the fitness center. Remember that following the May kebabs you will need fantastic pictures from the sea.

Thank you for your help in preparing and organizing the shooting Crocus Fitness on Zemlyany Val.