Наконец-то я взялась за свое тело!!!!!
За зиму я заплыла жиром, вернее одрябля и стала вся такая мягкая. Живот трясется при ходьбе...фуууу
Мой вес 58,5, рост 164, сейчас в меня тапками кидать начнут))) но девочки, я всегда весила 52 кг, и даже прибавка в весе 7 кг для меня ощутима...
Всю жизнь занималась спортом, и стоило сделать перерыв на полгода, все, поплыла. При этом вес особо не набрала, но тело упорно стремиться вытеснить мышечную массу жировой )) Ленивая я стала, буду вытаскивать себя из этого порочного круга!
Хочу быть красоткой через 2 месяца, поэтому решила заняться интервальным тренингом с тремя моими любимыми тренерами - Jillian Michaels, Jennifer Nicole Le и Tracy Anderson, буду чередовать. Заниматься буду каждый день, один день в неделю отдых, в этот день можно заняться йогой или растяжкой.

Моя цель - красивый рельефный живот и руки, стройные ножки, ягодицы как мячики и ни грамма жира над коленями
Выкладываю фото тренера Jennifer Nicole Le! Хочу такое тело!!!

http://mikser.livejournal.com/141626.html - статья о высокоинтенсивном интервальном тренинге (HIIT) плюс разные полезные ссылки

А чтобы было легко идти по намеченному пути я говорю себе следующие слова:

- если мне сложно, значит эффективно!

- если мне сложно, значит, есть над чем работать

- если мне сложно, значит, я делаю правильно, ведь я концентрируюсь на всех положениях тела, на счете, дыхании, на достижении своей цели!

- если я могу сделать упражнение 2 раза,значит, смогу и 10 (5, 7, !

- сегодня я сделаю это упражнение 3 раза, а через месяц повторю эту тренировку и сделаю больше!

- сложные упражнения — это вызов моим все увеличивающимся возможностям, и я проделываю их с улыбкой!

- самые сложные упражнения становятся моими любимыми – именно они являются самыми интересными достижениями!

- сегодня я освою еще одно сложное для меня упражнение и подготовлю себя к новому этапу в моей работе над собой!

Итак, первая неделя высоко интенсивного интервального тренинга прошла! Буду вести отчет о тренировках в этом сообщении. Осталось всего 5 недель!
Неделя 1, с 22.03.14 по 28.03.14
День 1 - тренировка с JM 35 мин, прилив энергии
День 2 - JM 35 мин, мышцы болят, делала через боль
День 3 - иголки, тренировка для балетных танцоров 55 мин
День 4 - отдых
День 5 - JM 35 мин
День 6 - JM 35 мин, иголки
День 7-JM 35 мин

Замеры - 1 раз в неделю по СБ:
вес 58,5
объем бедер 96
объем талии 72
объем живота (на 5 см ниже пупка) 82
объем правой ноги 57, левой 55
2 см над коленями - 40
грудь 90

Питание как и прежде, но меньшими порциями, каждый день имбирный чай для разгона крови и обмена веществ. От такого чая уже за 3 дня есть результат - перестали мерзнуть ноги и руки ))

Неделя 2 - 29.03.14-05.04.14
СБ- тренировка на ноги и колени, мегаинтенсивная, 30 минут! Вся мокрая была.
ВС- тренировка JM hard body, 45 мин+10 мин растяжка
ПН - иголки, JM 35 мин
ВТ - отдых
СР - JM 35 мин
ЧТ - иголки, отдых
ПТ - JM 35 мин

Замеры:
вес 58,0 (-0,5)
объем бедер 96
объем талии 72
объем живота (на 5 см ниже пупка) 82
объем правой ноги 56 (-1 см), левой 54 (-1 см)
2 см над коленями - 40
грудь 90

Неделя 3 - 06.04.14-12.04.14
Аааа!!! Через 2 месяца на океан, пляж, солнце, путешествие!!!!!!!!!
СБ- силовая 45 мин на ноги, ягодицы и пресс
ВС- отдых
ПН - иголки, JM 35 мин
ВТ - JM 35 мин
СР - силовая, 1 час
ЧТ - TA 30 мин, + силовая 15 мин
ПТ - JM 35 мин второй уровень
Замеры: вес стоит 58,5 но бока ушли и целлюль исчез почти
Объемы с талии вниз 73 82 97 56 55 40, прибавила везде по 1 см, мышцы растут))))

Неделя 4 - с 13.04.14 по 19.04.14
Сб JM 35 мин второй уровень
Вс болею
Пн болею
Вт болею
Ср силовая 1 час, ноги ягодицы руки пресс, гантели по 6 кг
Чт ягодицы, кор, растяжка 20 мин
Пт интервальное кардио 30 мин
Замеры: вес 58,2 объемы 72-78-95-56-54-40

Неделя 5 - с 20.04.14 по 26.04.14
Сб силовая 50 мин, кардио 20
Вс силовая 50 мин
Пн отдых
ВТ силовая 60 мин
СР отдых
Чт силовая аэробика 60 мин
Пт отдых

Секреты похудения от JNL!
1.Detox - Не ешьте продукты, вызывающие вздутие живота
No more bloating foods! Stay away from broccoli and Brussel sprouts and
opt for asparagus! Also, you want citrus- water with lemon or lime.
What to Do: Opt for cleansing foods such as cantaloupe, pineapple,
watermelon and honeydews. Also don’t underestimate the power of coffee
It’s a natural diuretic, if you are sensitive to caffeine have it in the morning.
If you need a little bit of a stronger diuretic take an over the counter water
shed pill to help you eradicate your body of excess water weight and “pee
off the pounds”

2. Stay Away from Sodium - Держитесь подальше от натрия
You might be misguided by the thought of soy sauce being calorie free,
alluding to it being okay to use as a condiment in your diet; however soy
sauce is one of the highest sodium content condiments on the market.
This mean even a little touch can lead to a massive 5 pound gain of water
weight. In addition, your hands and feet can become extremely swollen
along with visibly noticeable puffiness of the neck, jaw and under-eye
area. It can take a good 3-5 days for your body to purge the physical
effects of what soy sauce can do. Remember, as mentioned earlier in TIP
#11, soy also raises your estrogen levels. And don’t be fooled by light soy
sauce, the sodium content is still high!
What to Do: Opt for salt and sodium free seasonings such as Mrs. Dash
Olives are also among the highest sodium content condiments on the
market thus triggering a thirst for liquids which only adds more water
weight gain! Pickles are the equivalent in sodium content as a bag of
potatoes chips! It is not a TRUE vegetable- it is simply a cucumber that
has been soaked in sodium and preservatives! Steer clear- olives and
pickles just dry you up and dehydrate you! YUCK!
What to Do: Opt for a tablespoon of olive oil to reap the health benefits of
olives, plus its better for your hair, skin and nails where a high sodium. If
you get a craving for pickles- opt for cucumbers or other pre-cut
vegetables with a low sodium salad dressing.
If you are trying to lean out in a week make sure you stay away from
peanut butter, nuts, cheese, and diet soda along with all of the other
obvious foods that you would not consume if you are dieting.

3. Don’t Eat Carbs after 4 pm - Не ешьте углеводы после 16.00
Do not eat carbs after 4:00 PM. It amazes me how many times I have
heard from women in all of my consultations who were still eating carbs
after 4:00 expecting to lose weight. I heard so many times that they were
consuming pasta, potatoes, breads, rice and also rolls at dinner, and they
could not understand WHY their weight was not budging.
What to Do: Aim not to eat complex carbs after your later afternoon
snack. You must have a carb at breakfast, and for your mid morning
snack, then again at lunch, and then again with your late afternoon snack.
The important rule to remember here is not to eat a carb at dinner
because you will be working WITH your metabolism, rather than against it.
The science is simple. If you do eat a carb in the night, you will only be
storing it on your body, and then your body will have to work just that
harder in the morning to burn it off. I urge you to learn how to “work
smarter, not harder” towards your weight loss goals. By eating a protein
and a fibrous carb at dinner (for example a grilled chicken breast, side
green salad, and a serving of steamed asparagus) you will be setting
yourself up for success the next day when you are working out, with less
carbs to burn off!

4. Exercise in the Morning - Занимайтесь по утрам
Don’t get me wrong, exercising any time of the day is good! It has its
health benefits, however to get the most results and to lose weight quicker
and faster you should try to work out in the mornings. Exercising at night
can sometimes interfere with your normal sleeping patterns because of
the spike of energy you get from exerting energy so late in the day.
What to Do: It has been scientifically proven that exercising first thing in
the morning is the optimum time to work out because it jumpstarts your
metabolism!

5. Jump Rope - СКАКАЛКА!
It’s been proven that just 10 minutes of jumping rope is the equivalent of
running for one hour! This is also highly portable and you can do it anywhere!
The following is a suggested routine that will help you get the most from your
jump rope workout, and have fun doing it:
• Perform one jump rope exercise for 30 seconds to a minute.
• Rest for a few seconds, or until your body feels re-energized.
• Perform the next jump rope exercise for 30 seconds to a minute.
• Rest for a few seconds, or until your body feels re-energized.
• Perform the next jump rope exercise, and so on.
• For beginners, follow the above pattern for 10 minutes. As you progress,
work your way up to 20 to 30 minutes for an intense workout.

Советы по питанию от JNL:
1. Have a Tea Party: Drinking tea daily will hydrate you, keep you
feeling full, and give you cancer fighting antioxidants.

2. Go 80%: Eat to you are 80% full. It takes the brain 20 minutes to
register that there is no more need for food, so stop at a level 3 of
fullness on a scale of 1-5.

3. Replace your half and half creamer with skim or 2 % milk.

4. Eat an apple before dinner: it fills you up with good for you fiber and
will take the edge off a roaring appetite!

5. Become the King/Queen of Concoctions! Get creative with your
favorite cheat food. Mine is nachos with the works. So I use low fat
corn chips, fat free sour cream and low fat cheese instead of the real
stuff. I slash the calories with out feeling deprived.

6. Cut out the Colas! Sip instead a glass of fizzy water garnished with a
lime or lemon.

7. Instead of one entrée, order 2 small appetizers. Opt for a house salad
with dressing on the side with a bowl of low sodium soup.

8. When the munchies attack, grab healthy chips. Many now are transfat-
free, whole grain, and may be available in low sodium versions.

9. Turn up the tunes! It has been proven that music boosts your mood.
Therefore use it to your advantage. Add your favorite songs to your
workouts to make them more effective and longer, burning more
calories and having fun while you do it!

10. Walk! Its free and keeps you agile, fit, and you can do it anywhere!

11. Replace the candy bowl with a fruit bowl. Vitamin and fiber packed
fruits will fill you up without the guilt of empty calorie candy.

12. Become a substitute! Meaning, instead of a whole fat cheese, use low
fat cheese. Instead of ground beef for your hamburger, use ground
turkey instead. And you can do the same with hotdogs by substituting
the real high fat ones with low fat low sodium turkey hot dogs.

13. Go European with desert: Delight in a plate of fresh seasonal fruits.

14. The more colorful you eat the healthier you are! Well with fruits and
vegetables that is! Aim to eat as many different colors that you can to
make it fun and interesting while keeping all the taste without the
calories.

15. Eat healthy fats to lose fat. Focus on walnuts, avocadoes, olive oils,
and fish containing Omega-3 fats. You will shed those unwanted
pounds while feeling full and not deprived.

16. Season your way slim! Instead of butter, salt, oil, and frying foods to
make them taste good, stock up on salt free seasonings and lemon to
make your food taste great without all the unnecessary calories.

17. Go darker! With your salad that is. Instead of the pale iceberg lettuce
that has little nutritional value, switch to dark, colorful greens which
are vitamin rich.

18. Chew your calories, don’t drink them! Instead of guzzling about 300-
400 calories in about 3 gulps (Starbucks anyone?), enjoy chewing and
tasting your calories. And just sticking with water and forgoing those
expensive calorie high drinks you will for sure lose weight.

19. Get grilling and stop frying! Just switching the way you cook or order
food can save you hundreds of calories! Opt for a grilled chicken
salad instead of fried and watch the pounds melt off!

20. Get jumping! It has been proven that jumping rope is one of the most
effective and efficient calorie burners that you can do anywhere!
They are light to pack, fun to use, and jumping rope gives you results.

21. Stop snacking at night. Aim not to eat after 8:00 or 2 hours before
your bedtime. If you do get uncontrollably hungry, have a small
serving of a high fiber cereal with skim milk. This will fill you up
without derailing your diet efforts.