Contents
- How to lose weight in 4 months and lose up to 23 kg
- Kristina Kirpichenko, 27 years old, communications and communications network engineer
- Ksenia Skurskaya, 27 years old, works as an interior designer
- Natalya Krasnopolskaya, 22 years old, student, moonlights as a waitress
- Alexandra Mazur, 22 years old, student
How to lose weight in 4 months and lose up to 23 kg
Pumped up abs, slender legs and, as a result, admiring glances from others and compliments – what could be more pleasant. Woman’s Day talked to girls who managed to radically change their figure.
There are many ways to lose weight. One of the options is participation in a motivational project, of which there are many. Participants of such a project called “Kultlab School 5” told how they trained and what results they managed to achieve. For 4 months, they regularly worked out in the gym under the guidance of professionals and adhered to the system of proper nutrition.
Kristina Kirpichenko, 27 years old, communications and communications network engineer
Results: minus 7 kg, at the waist minus 10 cm, at the hips – about 5 cm.
Which product was dropped in the first place?
From all sweet and starchy foods.
Tell us about training: what has fundamentally changed in your approach to exercise?
Since I am on maternity leave, all the time after giving birth before the project I trained at home and on the street. With the project, I returned to the gym and made sure that muscle memory exists. The level of awareness of which muscle group I am training at the moment has changed, because this is very important for the result! Turn on your head and feel your body as much as possible.
Most effective exercise
Exercise “Vacuum”. It perfectly strengthens the internal muscles of the abdomen, back. In the morning after waking up, drink a glass of water, you can also have a spoonful of flaxseed oil. Further, standing or sitting, as it is convenient, make a full exhalation, then draw in your stomach and hold your breath (without inhaling!). Keep as long as you can. Repeat 15 times.
Ksenia Skurskaya, 27 years old, works as an interior designer
Results: minus 4 kg, at the waist from 61 to 57 cm, at the hips minus 3 cm.
Which product was dropped in the first place?
From sweets.
Tell us about training: what has fundamentally changed in your approach to exercise?
In training, the maximum emphasis was placed on the gluteal muscles, since I lacked them (and now it is still not enough). While everyone started the so-called “drying”, I had to sit down on “weight”, that is, try to gain maximum muscle in the right, lagging places in a short time. And then, again, in a short time, have time to dry out – to reduce the body fat. So in a short time, two months of recruitment and two months of drying, I had to carry out this project. Therefore, training was tied to these tasks. At first, heavy basic exercises prevailed, and during the drying period there were more supersets.
Most effective exercise
It is different for everyone. But for beginners, I can give advice – at the beginning of your path to a slender athletic body, do not chase working weights, hone your technique in basic exercises, such as squats, for example. Try to concentrate on muscle work, do not work at high speeds. The main task is to get a feel for the muscle group you are working on. In general, when it comes to glute exercises, I love all possible deadlifts, for example, deadlift or Romanian deadlift. From exercises on the back – dumbbell pull to the belt, on the shoulders – dumbbell press.
Natalya Krasnopolskaya, 22 years old, student, moonlights as a waitress
Results: from 52 to 43 kg. At the waist minus 9 cm, at the hips minus 13 cm.
What product was abandoned in the first place
First of all, from sweet, starchy, starchy foods.
Tell us about training: what has fundamentally changed in your approach to exercise?
The main thing in training is not to lose weight, but to feel the muscle that you are training.
Most effective exercise
The most effective exercises are basic: squats, deadlifts, dumbbell presses, pull-ups. It is important to follow the technique and gradually increase the weight.
Alexandra Mazur, 22 years old, student
Results: minus 23 kg, waist minus 15 cm, at the hips minus 14 cm.
Which product was dropped in the first place?
For me, the project mentor immediately compiled a nutrition program, prescribed nine meals a day. I had to give up all harmful products, I switched to healthy food.
Tell us about training: what has fundamentally changed in your approach to exercise?
I thought about the execution technique. She began to approach the exercises consciously: with an understanding of which muscle group is involved and how to perform the movements correctly. I stopped spending a lot of time on cardio – I used to work there for hours, now I understand that there is no point in this.
Most effective exercise
All exercises, competently composed by the trainer. But the most effective is proper nutrition, sleep, daily routine, adherence to the drinking regime.