Losing weight with Anita Lutsenko: tips, recommendations and reviews

Do you want to lose weight, but don't know where to start? The Internet is full of different tips and diets, but understanding them is not so easy. Moreover, it is no secret that not all recommendations found on the Internet give results. Many of them are not just useless, but even harmful. So which sources should you trust? Not many, but among them it is definitely worth listening to the advice of professional trainer Anita Lutsenko.

Thanks to her advice, hundreds of people have achieved their dream figure, and this is not the limit. Weight loss diaries, marathons without sweets, sets of exercises, a system - this is what Anita is famous for among her followers. Want to know more? Details in our article.

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MINUS 8 KG IN TWO WEEKS WITH A ROPE

Jumping rope is the best way to get your figure in shape in a matter of days. Systematic jumping rope burns more calories than, for example, cycling, swimming or jogging. At the same time, jumping rope does not require any money or a special place to practice, because you can perform this complex even at home.

Exercise just 10-15 minutes a day, and after 2 weeks the muscles of your entire body will significantly tighten, and you will lose weight up to 8 kg. However, in the presence of acute forms of diseases of the cardiovascular system and musculoskeletal system, intense physical exercise with a skipping rope is strictly prohibited.

Jumping rope with intervals

We jump 10 times on two legs, 10 times on the right, 10 on the left and 10 times, alternating between the right and left legs (imitation of running).

Jumping rope around the line

Place your feet together and imagine a line parallel to the direction you are looking and passing through your feet. Start jumping so that each time you land on a different side of the imaginary line. Over time, try to increase the amplitude. We start with 10 times, increasing the number of repetitions over time.

Jump rope with crossed arms

We jump on two legs, then we cross our legs at waist level, it turns out that we are crossing the rope, and on the next jump we return our arms to the starting position. Repeat 10 times.

Jumping rope back and forth

We jump on two legs, but not strictly vertically, but alternating alternate jumps back and forth. You need to try to jump as far as possible without losing your balance. We do it 10 times.

Jump rope with crossed legs

We stand in the starting position with our legs crossed. One in front of the other. From this exercise, you jump out and change legs during the jump, landing in a similar position. But the leg that was in front before is now behind. We do 10 of these jumping ropes to lose weight.

Gymnastics Twist

A universal exercise that has no contraindications, it is suitable for absolutely everyone who wants to lose excess weight. Gymastics is called spiral because it involves twisting the spine. During exercise, the muscles stretch, become more flexible and mobile.

1. Sitting on a chair and imagining a square in front, point your hands at its upper corners. You should start from the upper right corner, then smoothly move to the lower left corner, finally reaching the upper left corner.
2. In a sitting position, turn your head three times, first to the right, then to the left. When making the last turn to the right, you should pause and look up, then let your head look down. Repeat three times, then do the exercise on the left side.
3. Holding the band with both hands parallel to the floor, move them back over your head, then return to the original position. After this, take the tape diagonally and perform the manipulation again. Repeat 10 times.
4. Take a step forward with your right foot, turn your arms to the right, then to the left. Turning to the right, bend down, rounding your back, then lean back. The same exercise should be done for the left leg. Repeat 5 times.
5. Keeping your feet shoulder-width apart, slowly lower your body with your arms down, making movements with your palms to the right and left. Then, stretching your arms forward, describe a figure eight.

Rules

1. Take a BEFORE photo to specifically see your result (well, and show off among your girlfriends).

2. Get up every morning no later than 6:30, even if you don’t need to rush anywhere.

3. Drink 2 glasses of warm water in the morning. If there is no high acidity and stomach problems, then you can use lemon.

4. Do breathing exercises.

5. Do one exercise first thing in the morning. Which one you can find out on Anita’s Instagram (@anitasporty) or follow your own program. The main thing is to do the exercise in the morning every day.

Why 6:30?

At a minimum, popular wisdom says: “He who gets up early, God gives to him.” Your day will become more interesting, you will have time for yourself: read, work out, write a plan, make a mask, a new hairstyle, scrub, think, invent, run and something else.

According to Ayurveda, rising to 6 or so will give vitality to the body and a great mood (especially for those who have more than 7 kg extra), thanks to the ease in life and weight, the process will also go faster. You can try going to bed earlier - sleep regulates hormones that help you lose weight and regulate your appetite (do this gradually, an hour earlier than the previous day). Ideally around 22:00.

Where to start: advice from Lutsenko

For anyone who has decided to start transforming their own body, Anita recommends deciding what specific results you want to achieve.

To enhance the effect, it is better to keep a weight loss diary. There you can record the initial measurements of your body, and then note your progress and the number of calories you consume.

You can put a photo of your dream figure on the cover. The main thing is not to forget to check it regularly and celebrate your achievements.

Ten minutes for the belly

Just five exercises that will make the problem area ideal and worthy of admiration. Perfect for women who want to get back into shape after childbirth. Standing straight, stretch your abdominal area with your hands. Movements should be soft, moving from above, from the ribs and down. It’s worth repeating 20 times, after which you can proceed to the next loads.

1. Let's learn to breathe correctly. Inhaling, inflate your stomach, exhaling, draw in. Repeat 15 times.
2. Vacuum exercise. Place your feet shoulder-width apart and bend, tilt your body forward, rest your hands on your legs. Start with a deep breath, then exhale, and at the same time, your stomach should be as drawn in as possible and your back should be rounded. Repeat 10 times. During the class, the rectus and transverse abdominal muscles are worked out.
3. The beginning is the same as in the third, but having pulled in your stomach, you still need to raise your body, tensing your abs. Repeat 10 times.
4. Plank. The main goal of this exercise is to remain in a prone position for 30 seconds without arching your lower back and drawing in your stomach.

For morning classes

Habitual morning exercises that should be done in a certain sequence. The main condition is that this must be a daily procedure that must be done efficiently and correctly. Gymnastics begins with a warm-up to warm up the muscles. Stretch your arms forward and take turns quickly performing swings, while simultaneously lifting your legs. Working with your right hand, lift your left leg and vice versa.

1. Jumping from foot to foot. Bend one leg at the knee, put the other one to the side, then vice versa.
2. Keeping your feet shoulder-width apart, stretch your palms toward the floor. Then jump a little, straighten your body, and clasp your legs with your hands and clasp your hands above your knees.
3. Take weights in your hands and start squatting, while reaching your arms towards the ceiling. Repeat 10 times.
4. In the prone position, holding weights in your hands, they need to be straightened forward one by one.
5. Stand up, keep your legs together, relax your body. In this position, perform backward swings. Your legs should move in a parallel plane to the floor.
6. Lie down on the floor, left leg extended to the right, right leg bent at the knee. Take a weight in your right palm, lift it up, lift your torso and stay in this position for a few seconds. Repeat 10 times.
7. Long jump 10 times.
8. Jumping rope for 5 minutes.
9. Repeat step 6, left arm, right leg.

Weight loss diary from Anita Lutsenko

Another effective workout from Anita is a weight loss diary. To start the program, you need to regularly keep a diary, which we talked about at the beginning.

The program provides a special menu. You can use:

• veal,
• rabbit meat,
• seafood,
• eggs,
• milk,
• cottage cheese,
• kefir,
• mushrooms,
• oatmeal
• whole grain bread.

It is strictly forbidden to use:

• ketchup,
• soda,
• vacuum packed products,
• crackers and bagels.

In addition to a special diet, the program includes daily training for 16 days. Every day you have a new set of exercises. You can watch all the training videos right here “Weight Loss Diary with Anita Lutsenko.” And in the comments, read reviews about their effectiveness and share your impressions!

Weight loss diary with Anita Lutsenko - full course (42 videos)

What is there?

Required: breakfast, lunch, dinner (you can also have a snack)

-2 times a day from this list: eggs, chicken, fish, meat, liver, beans, tofu, cottage cheese, yogurt, kefir.

-2 times of this: porridge, lentils, rice (Basmati only), bread, pasta (preferably before 17 hours).

– No more than 1 fruit per day, except bananas and grapes (before 16:00) or berries (a handful).

– Dried fruits only 3 pieces per day.

– Vegetables 2 times a day. Which? Any! Raw, cooked, baked, frozen, etc.

– You can use honey (1 teaspoon per day).

And most importantly: every morning when you wake up and when you stand and brush your teeth, remember that you need to thank in your mind your mother, work, your body, your life, everyone you meet in life for the fact that everything is so good for you! Thank you and don’t ask for anything!

Secrets that Anita uses herself:

• The trainer does not recommend drinking packaged juices, since they contain a lot of sugar; it is best to make fresh juices yourself at home;
• The morning must begin with breakfast and this is the most nutritious meal. The menu should contain a lot of carbohydrates. Muesli and cereal are not suitable; the best solution is oatmeal. For a variety of taste, you can add dried fruits;
• Another secret to successful weight loss is to reduce the amount of salt you consume, as it retains fluid in the body. The daily norm is a maximum of 1 teaspoon without a slide;
• Another harmful product for weight loss that should not be in your diet is sugar. To add sweetness to a dish, use honey or stevia;
• Avoid beef and pork. This meat contains a lot of fat and cholesterol. The ideal option is veal and chicken; Vegetables and fruits must be on the daily menu, as they contain a lot of vitamins, minerals and fiber, which cleanse the body.
• Exceptions are starchy vegetables, for example, potatoes, and sweet fruits: bananas, grapes, cherries, etc.;
• White rice is not only not healthy, but also harmful to your figure. It is best to choose a non-polished option; Dinner should be light, for example, salad or kefir with dried fruits. Useful tips on how to remove fat from the stomach and sides in a short time

Speaking about physical activity, it is worth noting that those who are interested in how to lose belly fat in a week first need to know that the best type of exercise is considered to be those that force the body at the waist to move in three main directions. In the frontal area (lower abdomen), forcing the oblique muscles to work and moving the muscles along the axis of the spine. All of the exercises below are the most effective way to lose belly fat, which allows you to shrink your sides in a matter of days and be able to squeeze into your favorite clothes.

And one more important rule that must be followed, so as not to harm your health, during training, in order to remove the sides and stomach in a week. This is a mandatory warm-up before training.

1. When performing exercises, you should control the speed of their execution. For the first time, do not approach classes too diligently, trying to study to the point of exhaustion. In this case, there is a high probability of muscle injury.
2. You need to constantly feel muscle tension. They must understand well at what time and how they contract.
3. Always set yourself specific goals. The best solution would be to make a plan that you strictly adhere to in the future in order to get rid of your belly and sides. But at the same time, you should take into account all the factors that can prevent you from training at the rhythm in which you want. You should think in advance what to do in this or that case.
4. While performing the exercises, you should not take breaks between them.

Nutritional rules that every woman who has just given birth should follow:

• Completely avoid fried foods, smoked meats and other foods that contain quite a large amount of unhealthy fats.
• Ideal dishes are those that are steamed, stewed or boiled. If this seems too difficult for you, then occasionally you can allow yourself to have a small celebration and eat a very small portion of the excluded delicacies.
• Try to eat as little flour as possible. It is especially worth limiting the consumption of bread, pies, and cookies.
• Don't eat ice cream. If this rule seems impossible to you, then at least eat only half of the ice cream, and not the whole thing. If you manage to refuse, then literally in a week, following all the other rules, you will notice that your stomach and sides have shrunk.
• Replace mayonnaise with sour cream and limit the consumption of vegetable oil. These two products are high in calories, which will not allow you to quickly get into shape after childbirth.
• Completely eliminate seeds from your diet. This delicacy is an extremely harmful food, because in addition to calories, the seeds can cause appendicitis, which can only be cured through surgery.
• Start adding low-fat milk instead of butter to porridges, purees and other dishes.
• Forget about sweets and try not to sweeten the drinks every time you drink tea or coffee.

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