Maria Sokolova, fitness trainer:
If you decide to lose weight, but are far from sports, be sure to buy a gym membership.
I advise you to do a few workouts with a personal trainer in order to work out the basic exercise technique, orient yourself in nutrition and the basics of the training process.
You will feel more confident and can choose any direction: strength training in the gym, functional toning, cross-fit, group programs of aerobic and strength format, etc.
First you need to determine and limit your calorie intake, remove fast carbohydrates from the diet - sweet, starchy foods, sugar, honey, carbonated drinks, sauces, alcohol, etc.
Proportionally, the diet should look like this: proteins - 50%, fats - 30%, carbohydrates - 20%.
Focus on dairy products, meat, fish, eggs, vegetables, fruits in moderation.
Kabira Ulugova, world champion in powerlifting:
Often before the competition, I have to lose weight in order to get into the right weight category, and without compromising my health and fitness.
A great way to lose weight quickly is through aerobic exercise. These are physical activities in which many muscle groups are involved and a large amount of oxygen is consumed.
Typical aerobic workouts: running, walking, swimming, cycling, dancing, active games, etc.
To keep my weight within certain limits, I follow a certain diet. My diet is standard for an athlete.
First of all, restriction of fast carbohydrates - sweet, starchy foods. And to maintain the metabolic rate, I eat often enough (every 2-3 hours) and in small portions.
The most nutritious part of my daily diet comes from breakfast - and then in decreasing order. Sometimes you can even treat yourself to the "forbidden" for breakfast.
For a beginner in the gym, the main thing is not to overstrain on the first workout. It happens that beginners load themselves so much that they cannot bend or straighten out for a week. As a result, the fuse may disappear.
It is necessary to enter the training regime very carefully, gradually increasing the load.
To begin with, it is better to train no more than three times a week, so that the muscles have time to rest and recover. The duration of the workout is no more than an hour.
In addition, it is good to have your own trainer or at least an experienced instructor who will explain the correct technique for performing the exercises and help with the preparation of the program.
Hanna Yakovenko, trainer, nutritionist:
There should be an understanding why you need all this. For example, you want to please men or reduce your clothing size. There must be a definite goal.
For weight loss, strength training, cardio, and strength plus cardio are suitable. The loads in the gym should be selected individually, since everyone's physical capabilities are different.
The first workouts should be light, then gradually increase the load.
If the goal is to lose weight, then the calorie deficit should be no more than 25% of your daily value. A nutritionist will help you calculate it.
Basic food products: vegetables, fruits, cereals, potatoes, legumes, lean meat, fish, seafood, eggs, dairy products, nuts, honey, bread.
In the first half of the day, carbohydrates (cereals, vegetables, fruits, honey) should prevail in the diet, in the second - protein products (meat, fish, dairy products).
The most important thing is to eat often and in small portions, this helps to speed up the metabolism. On average, five meals every 2-3 hours.
The last meal should be 3-4 hours before bedtime. But if a workout begins at this time, then after it you can eat a light vegetable salad, an apple or yogurt.
Elena Matveeva, Pride of the Month at the Moscow fitness club:
It is better to train three to four times a week. Isolation training on specific areas of the body will not give results. During training, you need to engage in the whole body.
Combine heavy loads with cardio, and devote one day entirely to running.
There are two indicators of a good workout - in the gym you should be sweating, and the next day you should feel the muscles.
To track your results over a long period of time, measure the parameters with a measuring tape. But forget about the scales - they will not help you get a functional and toned body.
