The relevance of emo has passed and is ready, but how to become a fit girl? The name can be misleading, Japanese anime or a new Facebook group come to mind. Everything is quite simple, it is only necessary to disassemble the word into two parts. Fit is a fan of fitness, training and a healthy lifestyle. Nyashka - sweet, feminine attractive. These are exactly the girls who create their bodies themselves in gyms and at home, but do not pursue the goal of achieving the result of Schwarzenegger.

Sufficiently moderate pumping of muscles, forms beautiful smooth lines. The general impression is a toned luxurious body, so you need to urgently quit eating potatoes at night and sign up for the gym. To get those abs and Brazilian buttocks, even skinny girls will have to work and change their diet. The main thing is the motivation to achieve and maintain forms.

How to become a phyton? There is nothing impossible, you just have to start the morning in a new way, without shelving the desire to be beautiful. Employment and lack of free time is not an argument, but rather an excuse. So talk less and do more.

Food

The basis of the basics, of course, is regular training, but without the right diet, you won’t work much in the gym.

Where to start:

• having calculated approximately your daily calorie intake, you need to reduce it by 300-400 units, this is not as much as it seems, one sweet bar or pie, a portion of porridge / pasta or a slice of bread, naturally you can limit these carbohydrates that hide a beautiful body in the folds of a shapeless fat;
• in order to lose weight, you need to reduce the intake of calories or increase their consumption, to maintain the already acquired form, it is enough that these indicators are equal;
• - to lose a kilo on mono-diets, to starve, it is impossible to unequivocally, it is fraught with a psychological breakdown, a slowdown in metabolism and health problems, slowly but surely go towards the intended goals, you can only earn gastritis in a week;
• the standard is the calculation of the intake of proteins, fats and carbohydrates, at first it seems complicated, but no, simple mathematics to create perfect proportions;
• the golden set is calculated as follows: you need two grams of proteins. for every kilo of total weight, carbohydrates for normal well-being will require one hundred grams, and fat - grams per kilogram of body weight;
• necessarily a large amount of high-quality clean water, which speeds up all processes, helps to quickly reduce volumes and mold a beautiful frame;
• proteins and carbohydrates are divided into different meals and alternate throughout the day;
• only in the morning the future or real phyton is allowed to eat some harmful sweets or other forbidden delicacies;
• in the evening, give preference to protein - boiled chicken or turkey breasts, fish and low-fat cottage cheese;
• the entire daily volume of food is divided into five / six meals, that is, every two / three hours you will need to eat, so you can not be afraid of hungry fainting and a brutal appetite;
• systematic eating at the same time allows you to get maximum energy that will not remain on the sides and buttocks;
• protein shakes are actively used by sports beauties, they already have balanced proteins and carbohydrates, help facilitate muscle building in the right areas;
• vitamin-mineral complexes allow you to provide all the vital elements and maintain the resources of the body with a rather exhausting physical activity.

Workout

The fastest way to get the right shape and tighten the muscle relief in the gym. No need to be afraid that strength exercises will make you look like men. Such reincarnations threaten only professional athletes who consciously take this step, connecting additional hormonal drugs.

Peculiarities:

• in girls, the main muscles are located in the lower body, but do not forget about the back and arms;
• thus, two / three exercises will go to the legs and buttocks, one to the upper part of each zone, as a result, it will work more upwards, and the load distribution is balanced;
• to improve the buttocks, a combination of aerobic and anaerobic training is used, this allows you to make the fibers more elastic and reduce the shape of the muscle itself;
• last from forty minutes to an hour, intense exercises with a barbell and on simulators after finishing on a treadmill or pedaling;
• each repetition of the approach is performed from 15 to 25 times, depending on the preliminary preparation, between them the rest time is half a minute / minute, be sure to drink water;
• you should not spend all the time in the gym, you can perfectly do it at home, having mastered the basic technique, supplementing it with morning / evening jogging.

Basic exercises

• squats with a barbell give the main load on the buttocks, due to the shift of the center of gravity back, that is, the fifth point is maximally rejected, in order to achieve muscle hypertrophy, having received neat forms, five approaches are performed;
• lunges help strengthen the inner and back of the thigh, you can use a small load to protect the knee joints, the exercise is no less effective without a barbell, it is enough to do three approaches;
• leg press is performed only with a fixed back, allows you to quickly pump your legs, remove excess volume, make them slim, fit, you need four approaches;
• lifting the legs on the crossbar works not only on the press, but also on the back, the spine is stretched, the joints are protected from any injuries, a rather difficult exercise for beginners, but effective, the maximum number of times, five approaches;
• the end is a treadmill / bicycle, on which it is desirable to spend at least twenty minutes.

Mistakes

• the desire to become ideal faster can lead to malfunctions in the body, emotional imbalance and depression, stable, calm work on oneself is the main key to success;
• obligatory eight-hour sleep, otherwise it will become much more difficult to achieve volumes, plus hair problems and premature wrinkles;
• only professionals can afford, for beginners, anti-carbohydrate nutrition threatens with huge problems with the hormonal background;
• grueling workouts to the point of losing pulse, quickly get bored, three times a week is enough to create and maintain mouth-watering forms.

Seven years have passed since I became interested in healthy lifestyles, but I still remember why this happened. I have a good constitution, without any effort, I always weighed plus or minus 60 kilograms with a height of 174 cm. And then one day I turned 25 years old, and I “blurred”: I gained an extra seven kilograms, then it seemed to me that I flabby and looked disgusting.

I looked at my reflection in the mirror with a share of disgust and contempt. There was very little self-love in it. And I wanted to admire myself in the same way as before.

By that time, I had worked in glossy magazines for many years and regularly wrote about how to get rid of the “orange peel” and “riding breeches” in three days. So I decided to check if this is true.

Everything's under control

I developed the program myself. Everyone knows that in order to put yourself in order, you need to ensure regular physical activity and adjust the diet.

Started to swim. 3 times a week at 6 am I went to the pool. At first, in a session, choking, she mastered 600 meters. But already in the first couple of months she trained and began to swim 1.5-2 kilometers.

I ate slow carbohydrates for breakfast, protein and fiber for lunch, and protein for dinner. Yes, that's right: food has ceased to have a taste, a smell for me, from a source of pleasure it has turned into a function, a set of BJU. Once I ran out of fantasy to compose dishes, and I ate barley for lunch. Well, what, proteins are good, slow carbohydrates are excellent! Was it delicious? Honestly, I don't remember.

My mind was constantly busy planning what I would eat during the day. I had to get a larger bag to fit food containers.

In general, the habit of strictly measuring everything has firmly entered my life. In the morning I weighed myself, in the pool I counted circles and heart beats with the help of fitness gadgets. For breakfast, lunch and dinner, I measured the prescribed number of grams. Regularly wrapped with a centimeter to track the dynamics of volume reduction. Such a regime gave me the feeling that I was in control not only of my life, but also of my body: the kilograms obediently melted, the figure acquired relief.

Of course, I blogged and shared my successes on social networks. Under each post, friends admired my willpower and determination. I read the positive comments and melted with happiness.

But the funny thing is, even having an almost perfect body, I was still dissatisfied with myself: sagging arm muscles, insufficient elasticity of the priests and the shape of the knees.

Faster, higher, stronger

Then I got into running. It was spring, and now at 6 in the morning I ran out to the park. For a couple of years of swimming, I perfectly trained my breathing, so without much preparation, in the first month I started running 5-7 kilometers 3-4 times a week. Any coach will say that this is a very big load for a beginner who, in addition, does not do physical training - does not strengthen muscles, does not stretch.

But I could no longer stop: without a regular approving chorus of subscribers on social networks, I felt my worthlessness. In the days when I did not publish photos from training, I seemed invisible to myself. I had nothing to talk to people about, except how to make food less calorie and burn more energy in training.

At some point, I realized that I was engaged in self-deception: explaining to everyone that I care about my health, I actually used sports achievements to get attention. People's five-kilometer runs were no longer impressive, so I decided that I needed to run 10 by all means. It seemed to me that this was a logical progress. But in reality, it became more and more like a mockery of myself: I stubbornly ignored lower back pain, which at that moment became regular.

And I was also constantly tormented by fear: if I did not boast of my achievements, I would seem to disappear. If I stop playing sports, I will get better again, and they will stop loving me.

Fear and hate

And then something completely destroyed my wonderful confidence that I could control my body and life. Injury, two intervertebral hernias, three weeks in, six months of rehabilitation, the inability to run and do something more serious than physiotherapy exercises.

For a long time I could not accept the fact that, no matter how hard you try to streamline everything around you, life is too unpredictable. Today you are an amateur runner, tomorrow you are an invalid from sports. I struggled for a long time with hatred for my body, which let me down so much.

After a year of rehabilitation, when chronic pain tortured me completely, I realized that I would never again overcome myself. I will not do anything by force. Because the injury taught me one important thing: you need to constantly listen to your well-being and, starting from it, build your life. Otherwise, the body will force itself to be heard - with injuries, pains.

Allowing myself to eat whatever I want, and not doing any exercise at first felt like a rebellion. I ate chips, marshmallows, my favorite Tyrolean berry pies, fried potatoes with meat, drank soda and a lot of delicious wine. Six months of life passed under the slogan "Down with the oppression of a healthy lifestyle and long live a free life!".

Can you say that I enjoyed this period? No. I gained weight, felt worthless and weak-willed. It seemed to me that, hiding behind a body-positive, I justify my laziness. But I couldn't control myself.

Indifference and love

Later, I came across a book by Svetlana Bronnikova "Intuitive Eating". And there I found a soothing explanation for my gluttony. When you forbade yourself to eat certain food groups for so long, and then allowed it, the mind does not believe at first, out of habit thinking that this is a temporary relief. And you begin to strive to eat as much of the forbidden as possible, while you can.

When I read in the book that this period will pass, I thought about a couple of weeks or a month. Personally, my period of legalization of prohibited food took about eight or nine months. Almost a year. And let me tell you, all this time I was afraid that I would never be able to stop. Yes, not everyone dares to such an experiment: eat everything and check how many kilograms you gain. Now I can only say that the stronger you resist, the longer this stage lasts.

At some point, I realized that I had finally eaten. It turned out that the weight-point theory works. I gained exactly 10 kg, and that's it. No matter how much I ate, no more weight was added. Apparently, at my age of 32, with a height of 174 cm, 70 kilograms is my natural weight, not adjusted by diets.

I began to eat what I want and realized that I love vegetables and soups. I love sweets, but I still can't eat more than a couple of sweets. By and large, I finally did not care what I eat. Because food no longer affected my sense of self, and weight - it remained unchanged.

But I became more relaxed, open. All my tension - physical and psychological, which was a natural consequence of constant self-control - disappeared.

I began to like men more. Although objectively, from the point of view of generally accepted standards, it looked worse than a year ago.

My chronic back pain is completely gone. Because I stopped being so focused and tense - my muscle tone decreased.

Finally, I discovered that you can love and appreciate yourself not only for sports achievements. And for what kind of person I am, how I can create relationships, how many wonderful people around me, for achievements in my work.

Now it seems to me that my main expectation from my own body is that it be healthy and nothing in it hurts. Now I love him and take care of him: I give him rest when necessary, I feed him what he wants. It is clear that it is impossible to love yourself once and for all - this is an endless process. But the first and probably the most difficult step is to give yourself permission to be who you are.

Perhaps someday I will get involved in some kind of fitness again, but only if I feel that it is interesting and enjoyable for me. But that's a completely different story.

We will not lie if we say that every girl dreams of a good figure and a beautiful body. But for some, it remains a dream, because you don’t want to give up your favorite sweets and other goodies (we only live once!). And someone, on the contrary, in pursuit of the cherished forms is ready for the most desperate sacrifices. A young woman from Petrozavodsk, who went from public in the spirit of “40 kilograms” to a passion for healthy lifestyles and healthy training, frankly but anonymously told us about how the goal of becoming a “phyton” appears, about starvation diets and many hours of training.

Until the age of 20, I was in happy confidencethat everything is fine with my figure. Eat what you want and when you want. And the first, and the second, and the third, and compote, and pies at work, and ice cream, and fried potatoes for the night. Now I look at my old photos and am horrified - that's a cow! And then I seemed to myself very slim and fit. And I honestly worked out in the gym - I performed 30 repetitions on all available simulators. And, as advised by women's magazines, she rocked the press - 40 times, catching her feet on the sofa.

The turning point came when my boyfriend and I went for the first time rest together. I remember it was Egypt. As usual, I did not deny myself anything, including ten types of desserts for dinner, and in between I actively posed against the backdrop of the sea in a bathing suit. When I returned, I looked at the pictures and for the first time I was horrified: there were no slender curves or cubes on the press, although I was in the happy confidence that I had all this. But there were emerging "ears" on the sides.

At first I was perplexed: they say, how so - and the press, and the gym? Then I began to think about what to do with it. I didn't want to give up treats and treats. So for a while I continued to live as before, not much tormented. And then, in the vastness of the Web, I stumbled upon LJ "fitness guru" Lena Miro. And, using her terminology, I began to understand: eating means a pig. And a normal girl can't afford to be a pig. So you can't eat.

I don't remember exactly how it all happened., but gradually I turned into a gym maniac. I worked out every day for one and a half to two hours, if it suddenly happened that I missed a workout (and this almost never happened, because even a cold and a temperature are no reason not to go to the gym), it immediately began to seem to me that I had “everything” there. sagged." At the same time, I diligently avoided large weights (what if my hands become like a man’s) and worked hard with all kinds of bodybars and small barbells. The same program, week after week. Moreover, she tried not to touch the “top”, but she hammered the “bottom” for hours. And even on vacation, she didn’t relax - every day she regularly worked out for an hour and a half according to her own program.

In the end, I still found the desired curves. But I kept feeling like I had too much to spare. Therefore, I also connected many hours of home exercises with weights and dumbbells to training in the gym. Organized a sports corner at home. Then it seemed to me that this was not enough, and I started running - almost an hour every day, first on the street, then on the track in the gym.

At the same time, I diligently limited myself in food., was guided by the principle "the less - the better". For breakfast - yogurt, for lunch - a pack of fat-free cottage cheese, for dinner - nothing. For each “extra” piece or a random slice of chocolate, I then reproached myself for half a day. Immediately it began to seem that the forms blur before our eyes. All thoughts revolved around food - what I ate today, what I didn’t eat, what I would like to eat. In stores, I could stick for half an hour near the windows with cakes and cakes - I imagined what I would eat if I could.

When family and friends told me that I was getting too thin, I didn’t believe them - after all, I perfectly saw my shortcomings and knew how much I still had everything “superfluous” there. And somewhere deep in my subconscious, I understood that this was wrong and abnormal. And for the first time I was even a little scared when I saw 46 kilograms on the scales (and this is with a height of 175 centimeters). But then these 46 kilograms became the reference for me. Every morning, when I woke up, I ran to the scales, and was very upset when I saw there at least two hundred grams more. It seemed that after 50 kg of life is gone.

I still wonder how these experiments did not lead to serious health problems. But relationships with friends and family suffered - even for the sake of friendly gatherings, I could not miss a workout for anything. And feasts with relatives turned into a real torture - it’s very difficult to control yourself when there are so many tasty things nearby, and everyone around savoryly champs and persuades you to eat at least a spoonful of salad, because “you won’t be anything, you’re so thin.”

Everything changed unexpectedly. The nomination "fitness-bikini" suddenly began to come into fashion. And I suddenly thought: since I’m doing so much in the gym, why shouldn’t I participate? I started to prepare - I changed the weights to “heavy” (an empty bar weighing 20 kilograms, yeah), and, as expected, I started “drying” - I read on the Internet that it was necessary, but, as it turns out now, I didn’t even remotely imagine how it should really be. The “drying” was that my already meager diet became even more meager. And from lunch to morning, I just didn’t eat anything. But I've been training for two and a half hours. And how did you get the strength? I remember that already in the morning the thought that I had to go to the gym in the evening began to oppress me.

It is unlikely that I would have lasted for a long time in this mode, but after a trip to the competition, I suddenly had a break in the template. Looking at other girls, I realized that thinness is not a guarantee of success. On the contrary. And being thin and lethargic is ugly. And that athletic, appetizing forms cannot be obtained in this way. But the bouquet of diseases and health problems is quite. And for the first time I wanted to be not thin, but “juicy”, with muscles and pleasant roundness in the right places. Such, which are now called the fashionable word "phytonyashka".

But the body, accustomed to many hours of exhausting training, just didn’t want to give up and change.. The hardest thing was to reconsider and change my attitude to food and training. And if six months after the start of the “new life”, I was able to accustom myself to the idea that I train 3-4 times a week for 40 minutes, maximum for an hour and not with a bodybar, but with decent everyone that is constantly increasing (and at the same time do a few basic exercises, and not try to cram all the types of lunges, pulls and squats I know into the program), this is normal and no imaginary sides in between will grow from this and my butt will not sag, but on the contrary, everything was with food much more difficult.

I literally had to force myself to eat more calories. cucumber or fat-free cottage cheese. I convinced myself that it was necessary. And she removed the scales away so as not to be upset again. But gradually the course of my thoughts began to change, and buckwheat, brown rice, meat and even pasta returned to my diet (only whole grains and from durum wheat, if that). I still adhere to proper nutrition, do not eat pork, refuse mayonnaise salads, pies and cakes for tea, but I never skip breakfast, lunch and dinner, and I always have a snack in between. I monitor the amount of protein, fats and carbohydrates in my diet - the muscles need to grow from something. I do not avoid sports nutrition. And once a week I do the so-called "chit meal" - I allow myself whatever my heart desires. So it is psychologically easier, and progress is faster. And I still hardly weigh myself - to assess the situation, a glance in the mirror is enough for me.

And, most importantly, I train for my own pleasure. Previously, training was like a mandatory hard labor for me - I don’t want to, but I have to. And now I train with passion and passion: this is an indescribable feeling of anticipation when you just start training, put your hands on the bar and get ready to make the first approach. And through “I can’t” you complete the last one. And after - a pleasant fatigue and a feeling of complete satisfaction.

True, even now not everyone around me shares my hobby: As soon as I began to see the first results in the mirror, well-wishers immediately appeared, who think “that this is already too much” and “there is no need to swing anymore.” And it happens that it is said by the same people for whom a year ago I was “too thin”. And now it's already pumped, you see. Although each gained “quality” kilogram is still difficult for me, and I did not add as much as I would like. But I try not to pay attention to such statements - for average people, especially for some reason for women who themselves didn’t hold anything heavier than a milk bag in their hands, any hint of muscle is already “too much”.