90 Days of Metamorphosis with Tracy Anderson: I Did It! (with photo)

All girls dream of a beautiful figure, a perfect flat tummy and neat muscles on the arms and legs. Of course, in order to have an ideal body, you constantly need to work on it and improve your skills. But most workouts and physical activities give the effect of a pumped-up body and a visual increase in muscle groups. For women, what is important is not a strict and strong relief, but a light, airy silhouette.

To obtain the effect of fragility and miniature, you must exercise correctly using a special technique, taking into account all the requirements and recommendations of the trainer. Working out small muscles is important here. The Andersen program will allow you to create an ideal and flexible body in just one course of training.

At one time, the developed complex helped tighten the figure of the famous Madonna, Katy Perry and other celebrities. Now you can use it for free to work on your body.

Basic body types

Although every woman is unique and has features that are unique to her, there are still several basic body types that can be distinguished behind her appearance. Based on these features, Tracy recommends training . The following types of figures are distinguished:

Even distribution of weight throughout the body. Strengthening muscles with this type of figure is easy, no tension is needed, just doing the exercises according to the method.
Waist with wide hips and full legs. The problem is concentrated in the lower part, so you need to do dynamic exercises to accelerate calories and weight.
The type with fat deposits in the abdominal area. You need to work with the figure twice as much and harder than in previous cases, since the problem is concentrated in an area that is difficult to move and bring into constant dynamics.
An image with shapeless large buttocks. The problem is eliminated with the help of complex exercises with elements of squats.

To choose the type of training, you must first decide on the problem area. Exercise every day, without skipping exercises , so the effect will appear faster.

About the benefits of a good mood

In addition to all of the above, Tracy believes that it is important to have a good mood, optimism, and the help and support of friends and family in your endeavors.

And most importantly, you need to love yourself, regularly pamper yourself with little joys, and take care of yourself and your body as best as possible. This is the best guarantee of success in such a difficult task as the struggle for harmony and a beautiful figure.

Distribution of daily ration

As for meat, there is no need to abuse proteins. The option with lean chicken on the menu may be suitable if you need to increase muscle volume , but not

In the Metamorphosis program, the daily diet is divided into three parts plus a snack. That is, there will be no feeling of hunger before training. Food must be consumed in doses and not overload the stomach; portions must be weighed in order to track the dynamics of weight loss and improvement in appearance.

You need to drink up to three liters of water per day: the more fluid, the better the body will feel. If we talk about the duration of the diet , then you do not need to follow it for more than 6 weeks.
Typically, the body gets used to the new diet after the 20th day, and improvements in terms of digestion of food can be seen already on the 11th.

Pilates using the Tracy Anderson method. Description of the Tracy Anderson method: Method-Mat Workout

Tracy Anderson, a former ballerina, based on her own experience of losing 25 kg, developed a program for developing a beautiful and slender figure. Her workouts are a combination of elements of Pilates and dance, which give effective and high-quality results. Most of the exercises will seem unfamiliar to you; it is unlikely that you have encountered them before in the programs of other trainers. Tracy Anderson's unique method is the perfect solution for you if you are avoiding a sculpted body with pronounced muscles.

The Method-Mat Workout program lasts 50 minutes. Conventionally, the workout can be divided into 3 parts: for the legs, for the arms and for the abdomen. When watching the video , it may seem that the activity is very simple and does not put any stress on the body, but this is a false feeling. Tracy's training is based on working on stabilizer muscles, and not on large motor muscles, as is usually the case when we work on body contouring. Therefore, even for trained people, the program will not be an easy walk.

Dynamic Pilates performed by Tracy Anderson is replete with non-standard movements. For classes you will need a chair, a mat and a pair of dumbbells (no more than 1.5 kg). Pay close attention to the technique of performing the exercises, because the trainer does not comment much on the program. The Method-Mat Workout is in the fat-burning zone, which will allow you to burn calories. But if you want some extra aerobic exercise, you can check out the best at-home cardio workouts.

Tips from a trainer

Classes are divided into two parts: 30 minutes of cardio training to warm up the body and burn extra calories and 30 minutes of strength exercises to define muscles and develop a beautiful silhouette.

You need to study for an hour a day, six a week. This rhythm will give results. You cannot transfer training from one day to the second or swap exercises. They take turns and complement each other; replacing one will lead to a transformation of the action as a whole.
You can't be distracted from doing it. Any detail or load force can change the effectiveness, so before starting you need to concentrate on the exercise, check all the elements and the correct execution. You need to put work and perseverance into your work, and then the result will be amazing.
During training you need to look at yourself. To do this, there must be a mirror in the room or hall. This approach allows you to monitor the pace and correctness of execution.
There is no need to compare yourself with others. Each person has their own level of physical fitness and capabilities. The main thing is the desire to work on yourself and your body.

Abcentric Tracy Anderson. This is the best thing that happened to my figure

I'll start from afar. At first I was thin, well, not skinny, but quite slim. Then I turned thirty, my metabolism began to slow down, and fat was deposited. One day I experienced severe stress, which helped me lose weight so much that I “went into the red.” But the joy was short-lived. As you know, our body is not such a fool, and will thoroughly prepare for future stress. So I dialed it back and with oh-oh more to spare. In short, I rounded up, climbed from s to xl, sedentary work did not add beauty. On the street everyone began to call me “woman”, of course I don’t argue, but somehow it suddenly happened. I’m gaining weight as I age. I want to clarify, my figure is like an apple, and the first thing that disappears is the waist, and in its place disgusting folds form, while the arms and legs are quite normal. Based on this, apples like mine can achieve similar results with TA.

So, one day I pulled myself together, threw out the trash from the refrigerator, and decided to introduce physical exercise. loads. Having scoured the Internet, I found TA and decided that since Madonna trusts her, I’ll probably do it. I started every workout with cardio. Later I found out that she has cardio for beginners (But I started with normal cardio, which I did as much as I could. But I could do 3 minutes))) Well, nothing, I told myself, 3 minutes is also good, tomorrow it will be 4. To my surprise , I was able to ride all 30 minutes after 2 months.

The workouts themselves: I liked that they were different, they changed every 10 days, in the video the TA performs them alone, she is clearly visible and it is clear what she is doing. When it was very difficult, I simply fell and let myself catch my breath. I was surprised that the next day I didn’t feel any muscle congestion. Those. the training did not incapacitate me, despite my complete muscle degradation. Later I came across a text where she explains what the trick of her training is - they are aimed at simultaneously working out muscle ligaments - large plus small accessory muscles. This type of load gives you fit, relief, but not pumping. Those. if you need biceps, abs and a horse's butt, you are not in TA. If you want a neat dancer's figure, then TA is just what the doctor ordered.

She also pays special attention to the cross-vector, which is what she calls the maximum tension-stretch of muscles during training. For example, if you are stretching to the side, do it as hard as you can, give the muscles a chance to work to the maximum with “expression”!

My results are 13 kg in half a year, a normal rate of weight loss without stress, which has allowed me to maintain weight for two years. For my height 158 cm this is minus 4 sizes. But weight isn't everything! For the first time in my life, I had a waist and a beautifully defined flat stomach. And beautiful hands. And in general, my whole body is so toned, which I didn’t have at the age of 20. I lost the last 2 kg with her “Perfect desing”, there is a more serious load there, if 30 minutes don’t convince you. strength ones, you can try them. After them, the feeling of a muscle corset at the waist is fantastic for me! My barrels are in good shape!)

Unfortunately, I don’t have a “before” photo, because... I couldn’t bear to see myself in the form of a seal. In general, I only looked at myself in the mirror up to my chest, anything lower was unbearable. That’s why the appendix only contains an “after” photo in which I’m 38 years old. Honestly, I didn’t expect such a result, I just trained with the hope of somehow improving, getting away from the barrel shape.

Now I'm trying other trainers, because... I still want variety and some comparison. Cheating on her with Charlene Johnson and Sean T. But I still return to TA again and again. Be careful - witch!

Recommendations for beginners

The coach advises beginning athletes not to chase results and 100% completion. Indeed, in total, the Andersen method is already complex: due to a combination of dynamic loads and strength exercises to develop muscles. For an unprepared person, doing everything correctly is difficult, but there is something to strive for.

You need to increase the load and rhythm of work gradually with the addition of exercises. You cannot take a high tempo and then lower it during execution. The result will suffer.
Depending on the goal, Tracy advises deciding on the choice of load. If you need to lose weight, do cardio first, and only then strength exercises. If beautiful muscles and elasticity come first, then you need to do cardio first.
You can divide the workout into two parts if you don’t have time to exercise. In the morning, dynamic exercises are performed, which stimulate the warming of muscles and the launch of metabolism, and in the evening, strength training is done to increase tone.
To obtain the effect of rapid weight loss, leg weights are used; if they are not available, then you need to increase the time of cardio training. In most cases this gives good results.
Determining your fat burning zone to measure your heart rate. This will make it possible to lose weight more actively and quickly form the necessary muscles.
To perform the workout, you need a place where nothing interferes with the exercises and there is a sufficient amount of space. The time aspect is also important: you need to study in one selected period and follow the schedule every day.
There must be sufficient fluid in the body. Standard is 1.5-2 liters.

Pros and cons of training

Pros:

1. Fat burning workout with Amy Dixon will make your body slim and toned. The program is a high-intensity interval training, which is an ideal method for losing weight in a short time.

2. Plyometric training will put a lot of stress on your hips and especially your glutes. You will tone your lower body, making it beautiful and sexy.

3. This is an ideal Tabata training session, with a clear division of the session into short intervals: 20 seconds of intensity - 10 seconds of rest. There are 8 exercises waiting for you, 8 approaches to each exercise.

4. The program demonstrates three levels of difficulty: simple, intermediate and advanced. You can adapt the lesson to suit your capabilities.

5. Due to short rest periods between approaches and exercises, you will be able to restore your strength and perform the session at the maximum level for the entire hour.

6. You won't need any additional equipment.

7. All exercises are simple and straightforward, without complex combinations or connections.

8. It is worth noting that Amy Dixon keeps a clear countdown of the beginning and end of the exercise, so you can concentrate on the lesson and not look at the screen.

Minuses:

1. Although one of the girls shows a simple modification of the exercise, the program is not suitable for beginners. Only an experienced student can conduct an hour-long lesson at a high pace.

2. A large number of plyometric exercises put stress on the joints. If jumping is contraindicated for you, it is better to choose a less impact program.

Reviews for the Breathless Body program by Amy Dixon:

If you want to deal a merciless blow to the fat on your body, then try Amy Dixon's Breathless Body program. You'll sweat, pant, and burn calories to get the perfect figure. Thanks to the Tabata method, this workout has become one of the most difficult in the home fitness series.

Other methods for losing weight

In addition to everyone’s favorite workout program for famous people, Tracy also creates sets of exercises that affect a specific muscle group and help develop certain parts of the body.

You can combine various programs with the type of loads from Anderson to get better results.

Here we can highlight:

Muscle-oriented and dance loads for dynamics.
Abdominal and balance exercises.
Change over three workouts. The video will help you unlock your body’s potential and speed up the process of losing weight by performing simple exercises.
Workouts in 15-minute segments to develop endurance with a gradual increase in task difficulty.
Classes to restore your figure after pregnancy and childbirth. These are exercises for tightening and increasing activity.
Video for rebuilding muscles and connecting small groups of the muscular system to the work of the body. The course consists of four 20-minute sessions plus strength segments.
A complex for the hips, suitable for experienced athletes, consisting of three lessons of 55 minutes each.

What to remember

To get the figure of your dreams and maintain it throughout your life you will need:

Train at least 6 times a week for 1 hour
Stick to a certain diet - more greens, vegetables, less fat, more organic foods.
Maintain the right, optimistic attitude.

What do you think about this method? Do you have your own experience with Anderson exercises? Share in the comments! In the meantime, I say goodbye to you, see you again in articles on my blog.