Shaping for weight loss at home: program and video lessons

Differences between shaping and aerobics

Both shaping and aerobics are popular types of group physical activity. But there are several fundamental differences between them:

Aerobics was developed as a set of exercises for the prevention of diseases of the cardiovascular and nervous system. The initial goal of shaping is to correct the proportions and shape of the body by burning fat and building muscle mass in the right places.
Aerobic exercises are aimed at improving health and working all muscles, while shaping exercises target problem areas without unnecessary cardio loads.
Skipping a shaping workout is more critical than aerobics classes, because the well-thought-out system of muscle development is disrupted.
The shaping training program is compiled individually for each person, taking into account his parameters. This justifies the high price of such training. Aerobics is generalized and more accessible.
The indicator of the effectiveness of aerobic training is pulse, while shaping training is a change in body proportions in the desired direction.
Aerobic exercise promotes weight loss; a set of shaping exercises can be selected for both fat burning and muscle gain.
For shaping training, sports equipment is required; for aerobic training, any equipment is not considered mandatory.

Like aerobics, shaping is carried out in groups, is aimed at general health and strengthening the immune system, is suitable for all age groups, and also becomes more effective with proper nutrition.

Interesting video: Aerobics at home for beginners

Who is it suitable for?

Basically, shaping for weight loss is suitable for anyone who has a desire to lose weight and maintain good physical shape. Most often, this technique is chosen by the following categories of people:

women who are overweight – the method was originally created for them;
recently - obese men, who are advised to first lose weight and strengthen the heart muscle with the help of a shaping program, and therefore move on to men's training with heavy weights;
women who are not overweight, but want to correct their figure in problem areas.

Advantages and disadvantages of the system

The main advantages of shaping for weight loss:

A set of exercises is selected individually, based on the characteristics of human physiology and the goals set. Before the first training session, data such as height, weight, and lifestyle are recorded. With their help, the metabolic rate and the ratio of muscle and fat tissue are determined.
It is suitable for both women and men.
The body acquires a pleasant outline, moderate muscularity and elasticity.
The condition of the skin is significantly improved due to the burning of subcutaneous fat.
In addition to body shaping, shaping helps improve the functioning of the digestive system and overall health, which helps prolong youth.
Training does not require a lot of time - for excellent results, it is enough to spend 1.5-3 hours a week on training.
The instructor is also a competent nutritionist.

The disadvantages of the technique include the following factors:

High price.
To maintain the results, shaping and proper nutrition must be made a way of life, and not a short-term way to spend time.
In all shaping clubs, classes are held in groups, which obliges you to adapt to the generally accepted schedule and causes discomfort among shy people.
Shaping is not recommended to be combined with other types of physical activity and heavy physical work (at least if you follow the diet developed by the instructor).
Without following an individually developed menu, the effectiveness of training is reduced by 60-80%.

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More than just sport

Shaping and sports are not the same thing. Shaping is more suitable for those who, along with their figure, want to change their way of life, change their worldview. By getting rid of excess calories, a woman can also get rid of chronic diseases and poor health.

Each workout is a set of exercises preceded by a good warm-up. During the classes, the instructor gives advice that will help you overcome yourself and cope with various types of movements. In addition, the trainer also monitors your physiological indicators (pulse and breathing). Based on the results, he can advise you to increase/decrease the pace, continue/finish the workout.

Types of programs

The shaping technique is divided into 2 directions, depending on the goals:

The catabolic program is primarily aimed at improving health and getting rid of fat reserves. Requires strict restrictions on the menu; the list of prohibited products is quite extensive. The basis of the diet consists of refined carbohydrates and foods rich in fiber.
Anabolic program - designed to change proportions and build muscle mass in the desired places. Weights are used during training. The nutrition of this program is based on protein foods, vegetables and fruits.

Nutrition

Depending on your goals, there are 3 main types of shaping diets:

For weight loss.
For gaining muscle mass.
Sandra Cabbot's nutrition system is based on individual menu preparation for each body type.

Basic principles of the shaping diet for weight loss (catabolic):

The main products of the diet are non-starchy vegetables - up to 0.5 kg per day, unsweetened fruits - up to 0.3 kg;
Other permitted products: lean meat or any type of fish - up to 100 g, low-fat cottage cheese - a couple of tablespoons, porridge - in the first half of the day up to 100 g in finished form, vegetable oils, preferably cold-pressed - up to 60 ml;
Frying is excluded as a method of heat treatment during the cooking process;
You need to completely give up sugar;
You need to drink plain water as required by the body in any quantity;
6 hours before training, it is forbidden to eat protein foods;
Do not eat a couple of hours before and after training.

Basic principles of a shaping diet for gaining muscle mass (anabolic):

The diet is based on animal proteins: lean meat, fish, cottage cheese, eggs, fermented milk drinks;
Allowed products, except protein: a small amount of cereals - up to 100 g per day in ready-made form, non-starchy vegetables - up to 300 g, unsweetened fruits - up to 200 g;
Sugar, sausages, and flour are completely excluded.

The essence of Sandra Cabbot's approach to the shaping diet:

Women with an androgynous body type (propensity for fat deposits in the upper body, muscular arms and legs) are advised to completely avoid fatty meats and dairy products. Allowed foods include soy products, green vegetables and herbs, and flax seed oil. Women with this body type tend to produce little estrogen and progesterone. Flaxseed oil contains quite a lot of its plant analogue.
Women with a gynecoid (pear-shaped) body type need to exclude the same foods as the previous type + categorically avoid alcohol, sweets and starchy foods. The rest of the diet is formed depending on the goals set.
Women with a lymphatic body type (fullness is evenly distributed, they are very prone to swelling) should completely avoid alcoholic drinks, various marinades and pickles. The menu is compiled according to the rules of a suitable type of shaping diet.

Interesting video: Express shaping (shape-express) for weight loss. Video tutorial for practicing at home and in the gym

Diet price

The cost of shaping nutrition is relatively affordable. The minimum amount of all components of a healthy menu is immediately indicated here, and if we take the minimum, then: 60 g of protein (take chicken fillet, 20 rubles), 100 g of low-fat cottage cheese (for example, Prostokvashino, 35 rubles), 300 g of fruit (apples, pears, 35 rubles), 500 g of vegetables (cabbage, carrots, onions, tomatoes, zucchini, approximately 100 rubles), 2 tbsp. l. vegetable oil (30 g; for example, olive oil costs about 50 rubles). Total: 240 rubles, per week – 1700 rubles.

Algorithm and features of classes in the hall

Shaping training for weight loss consists of 2 main stages:

Warm up.
Exercises for problem areas of the body.

Warm-up is always necessary; it performs several important functions:

Warming up the muscles and preparing them for subsequent loads;
Preparing joints to minimize injuries and sprains.

As a rule, this stage of training includes exercises with turns, bends, circular movements, hula hoops, as well as cardio exercises: running in place, various types of jumps.

The task of the shaping instructor is to think through the warm-up in such a way that it is suitable for all group members, regardless of their goals.

Exercises for problem areas of the body are designed to:

Targeted deep muscle work;
Fat burning in the right places;
Stretching work.

As a rule, their meaning comes down to repeated repetition of the movement with the correct technique of execution and breathing. The instructor constantly monitors this and corrects the athlete as necessary. The complex also includes stretching and static exercises.

After training, experts recommend taking a bath with a decoction of herbs or undergoing bath procedures. The purpose of such continuation of exercise is to speed up metabolism, improve recovery and minimize the consequences in the form of stress.

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Miracle of Transfiguration

The photographs of beauties who have tried on shaping are amazing - fat women turn into slender princesses, fat folds disappear, sausage legs seem to stretch out. The appearance as a whole is transformed for the better. And an enviable self-confidence appears on your face. Where does this miracle come from? Is this possible, or is it just Photoshop? Experts say - perhaps, and they are echoed by celebrities, starting with supermodel Cindy Crawford, whose complexes caused half the country to actively lose weight back in the 1990s, and many continue to this day.

Looking at Cindy, you believe that everything is truly in our hands. It is not for nothing that her colleagues Claudia Schiffer, Elle Macpherson and other models, who even today, in their mature years, look simply beautiful, did not lag behind her. What is the secret of this type of rhythmic gymnastics? How does he manage to have such a magical effect on the human body?

Cloth

A suit for shaping training should:

Sit comfortably, without causing embarrassment or inconvenience;
“Breathe”, that is, sewn from natural fabrics or special synthetic ones designed for intense sports.
Be selected according to the temperature conditions of the room.

Considering that classes are held in groups, for your own hygiene and the comfort of other group members, it is recommended to come to each training session in clean clothes.

Shoes should be very comfortable and of high quality - sneakers designed for intense training and suitable for running, jumping and other exercises. To prevent fungal infections, it is recommended to regularly wash your shoes and dry them after each activity.

Shaping for weight loss at home

Shaping training can also be carried out at home if it is not possible to visit specialized gyms. You need to take into account the fact that there are risks of performing exercises incorrectly and try to train in front of a mirror so that all movements are visible. Home shaping is good for those who have experience in such training with an instructor and are aimed at maintaining the achieved results.

The pumps will receive video lessons from Western and Russian instructors, of which there are a huge number on the Internet. All exercises of such complexes are designed for the average performance of the trainee.

Mandatory rules:

Pay due attention to the technique of performing each movement, optimally practicing in front of a mirror.
Conducting workouts with musical accompaniment is invigorating, sets the tone, significantly lightens the load and helps you feel the rhythm.
Make sure there are no contraindications to this type of exercise.
Drink clean, plain water during exercise.

Home shaping training has a number of advantages:

Saving material and time resources.
The ability to conduct classes at the most convenient time for yourself without compromising other activities.
Loneliness, which is very suitable for shy and reserved people.
Ability to perform hygiene procedures immediately after training.

The disadvantages of studying at home are:

There is no individual approach and the exercises are not individually selected.
On your own, without the advice of a competent trainer, it is difficult to build the correct technique and adjust the training program depending on the results achieved.
You need to be distracted by measuring your pulse and constantly keep your breathing under control.
The need to purchase sports equipment: an exercise mat and a dumbbell. If there is no such material possibility, any thick blanket and one and a half liter plastic bottles filled with water or sand will do.

The training scheme looks like this:

A 10-minute warm-up that prepares the body for stress.
The main part with the study of problem areas. An indicator of correct execution technique should be a noticeable load on the muscles.
Moderate stretching with emphasis on the muscles of the back and legs.
Cool down is a complete relaxation that completes the workout.

Interesting video: Dance fitness for weight loss

Losing weight by choosing shaping: what else you need to know about training

Keep a bottle of plain water handy during exercise and rehydrate your body from time to time.
After finishing your workout, visit the sauna or take a hot bath. This will help remove lactic acid from muscle tissue, especially if you combine this activity with a massage.
It is not recommended to engage in shaping during menstrual periods. This is not only uncomfortable, but also unsafe for health.

Shaping is not just doing exercises, it is a whole way of thinking and lifestyle, the result of which is a wonderful appearance and excellent well-being. It will help improve your figure, bringing it closer to an ideal state.

It's great if you're into shaping. But for the results to be complete, you need to learn about the basics of proper nutrition. In the basic metabolic formula, 1 kilocalorie is required for the functioning of one kilogram of human body weight for one hour. Therefore, each type of shaping has its own nutritional characteristics.

Complexes of shaping exercises for losing weight of certain muscle groups

Before you start shaping, you need to identify problem areas and goals. Then you need to create an individual training plan and work out the necessary muscles.

For waist

The best shaping exercises for slimming your waist are twisting and bending. The first ones include:

Lying on your back, hands clasped behind your head. You need to raise your legs bent or straight (depending on the stretch), tensing the muscles of your lower abs and at the same time lift and turn your shoulders, try to reach your knees with your elbows, changing sides with each repetition.
Lying on your back, legs bent at the knees, hands clasped at the back of your head. Slowly raise your shoulders and half of your back up without lifting your lower back. At the top point, make a maximum turn to the side.
Sit down, raise your bent legs above the floor by 20-30 cm, tilt your back 45 degrees, clasp your hands in front, make turns to the sides with full amplitude. The pace should be intense, tension felt in all abdominal muscles.

The bends are performed like this: extend your arms up and close them in the lock. Bend alternately forward, backward, then to the sides.

For arms and chest

Arms and chest can be trained with or without weights. Shaping exercises for weight loss that tighten both muscle groups at the same time:

Take dumbbells, stand straight, place your feet shoulder-width apart. Raise your arms so that your shoulders are parallel to the floor, bend your elbows upward to form a right angle. Try to bring your elbows towards each other at an intense pace.
Lean your arms straight against the wall. Do a push-up so that your elbows point to the sides. At the lowest point, arch your back and stretch your chest towards the wall.
Stand straight with your feet shoulder-width apart. Take dumbbells, raise your arms up through your sides until they are parallel to the floor, then move them back as far as possible.
Standing, connect your palms and elbows in front of your chest, press your palms against each other as much as possible and hold in this tension for 5 seconds.

For upper press

The following twisting options will help strengthen the muscles of the upper abs:

Lying on your back, bend your knees, place your arms straight behind your head. Slowly raise your shoulders and upper back, keeping your lower back pressed to the floor.
Lying on your back, bend your knees and slightly spread them to the sides, place your straight arms behind your head. Rise your body up, place your outstretched arms between your knees parallel to the floor and make short jerks forward.
Lie on your back, bend one leg at the knee, lift the other straight up, and pull its toe towards you. Raise your back up and to the side towards the raised leg, fixate at the top point for a few seconds.

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For lower abs

The following weight loss exercises are considered the most effective for the lower abdomen:

Sit on the floor, place your palms on the floor behind you, bend your knees. Straighten your legs, lifting them above the floor and try to pull them to each shoulder in turn, bending them as you move.
A classic “bicycle” with changes in pace and intensity without intermediate fixation of the feet on the floor.
Take a reclining position, resting your elbows on the floor behind your body. Raise your straight legs 10-15 cm above the floor and draw numbers or letters in the air with your feet.

For the stomach and back

Exercises that simultaneously pump the abdominal and back muscles:

Standing, lower your head, clasp your palms at the back of your head. Round your back as much as possible, bringing your elbows together in front, then straighten and arch, bringing your elbows together behind you.
Crunches - lie on the floor, spread your legs slightly to the sides and bend your knees. Raise your shoulders and shoulder blades with your hands closed at the back of your head, while your elbows look to the sides.
Stand so that your feet are shoulder-width apart. Bend forward until your body is parallel to the floor, keeping your back straight. Extend your arms to the sides and make cross bends. The exercise is identical in technique to “The Mill”.

For legs

The best shaping exercises for losing weight in your legs are:

Squats with mid-foot position (shoulder-width apart). When lowering, you need to exhale, when standing up, inhale. Keep your back straight, your knees should not go beyond your feet.
Get on your knees and elbows, keep your back straight. Raise your legs one at a time until they are parallel to the floor at an average pace. First, do 20 repetitions with one leg, then change it.
Lie flat on your side, lean on your elbow. Perform 20 swings with each leg in turn.

For the buttocks

To strengthen the gluteal muscles, it is recommended to regularly perform the following exercises:

Lie on the floor on your back, palms to your sides. Bend your knees without lifting your feet off the floor, do a gluteal bridge, and strain your buttocks to the maximum at the top point. Lower your buttocks to the floor, straighten your legs.
Standing straight with a straight back, bend back as much as possible, sliding your palms along the back of your legs.
Lie on your stomach, stretch your arms forward. Raise one arm along with the shoulder, then straight legs to the maximum, without lowering your arms. Change your hand with each repetition.

Contraindications

Shaping training is prohibited for people with the following health problems:

Diseases of the cardiovascular system in acute or chronic forms.
Critical days, if this period is accompanied by painful sensations in the abdomen and deterioration in well-being.
Infectious and colds - in addition to the fact that a person himself does not feel well, he can infect other members of the group.
Postoperative rehabilitation period.
Presence of neoplasms.
Chronic diseases of the gastrointestinal tract - in this case, it is better to first consult a doctor.
Mental disorders.
The period of fractures, joint sprains, tendon damage.
Pregnancy - while carrying a child, no physical activity is recommended in the first trimester; after training, you need to coordinate with the gynecologist leading the pregnancy.