How to Reshape Your Body
Statistically, almost no people don't think about changing something about themselves and their bodies. We used to blame ourselves for weak willpower and inability to take over and change everything overnight. It is impossible, and in practice, behind any apparent success is a gradual transition to specific habits.
Whether it's weight loss or any other transformation, the process of bodybuilding is seen by us as a game with a constructor, specific mechanics, and technology. Naturally, this process should be systematic.
If you don't initially know your body's condition, the first set of actions will likely be a finger in the sky. It is possible to start working on your transformation without analyzing your body parameters, but most likely, it will be a path of trial and error. Plus, a lot of wasted time, and that's lost motivation. When a girl starts working out, she does everything right, but there are no results - naturally, this can be a letdown.
Mental attitude is one of the main drivers. The first message we send to participants at the beginning of our project is just that: "Your work will be much more effective if you take an essential list of tests. And that list is provided. We're not a medical institution, and we don't insist, but we recommend it for better results. Our nutritionist and nutritionist then review the tests.
We recommend you take the first simple test before starting your transformation project is a biochemical blood test. It differs from the general one by the complete composition of the indicators. Here we look at the work of kidneys, liver, pancreas, endocrine system. You can predict and assess the health of the body as a whole.
For those who have a risk of metabolic syndrome (one of the criteria is excessive body weight), there are additional recommendations for tests:
- Lipid profile; these are high and low-density cholesterol;
- T-glycerides, blood plasma glucose levels;
- Vitamin D (you need to understand how deficient it is and start drinking the correct dose).
Then during the program, we conduct control and recommend repeat tests after three months.
Our project, that is, one of its modules, lasts five weeks. Participants have different goals: to lose weight (the most popular, of course), to tighten and strengthen the body, to see relief. More and more often, girls come to the project to improve their well-being and health indicators, put their regimen in order, understand their bodies better, and align their posture.
We usually divide girls into groups according to their goal: to maintain weight or to lose weight. Some need to gain weight, but most often, these are specific stories. The dietitian can work separately with these girls, giving them a calorie surplus.
Those who stay in weight maintenance mode don't count calories during the course. It's great when you can eat just knowing your norm, with your appetite, without a food diary. The emphasis goes on the quality of nutrition. Those who want to lose weight count calories, but we warn you right away that this is not for life, but only for the period of weight loss because we need to create a calorie deficit intentionally. We strive to make eating habits gradually realign and eating more intuitive.
Our goal is not just to give a new menu for the duration of the project. We restructure eating habits on all levels: both physiological and psychological. So that after the project, the girls will keep the new dietary regime, and it will become comfortable for them.
Surveillance and cleansing
The first stage is observation and purification. We cleanse the diet and exclude what is useless for the body (the so-called "junk" products). Psychologically, we approach it not in terms of strict limitations and "you can't have that," but with the formulation: "What do you need? What are you allowed?"
When you choose what's going to be on your plate, you get used to asking yourself: "Why am I eating this, and what will I get out of it?" This kind of dialogue with yourself immediately removes a lot of doubt. If you can give a clear answer, "There's a piece of fish on my plate that will give me quality lean protein, quality fats, all perfectly complemented with micronutrients. It's a fresh, well-cooked dish, which means I'm also going to enjoy it."
This is a very different feeling than answering a similar question about some spontaneous snack. After such an honest dialogue, the desire to eat something useless is likely to disappear. At first, of course, such a dialogue with oneself may be annoying, but gradually it becomes a habit. This is a big part not only of the conscious concept of nutrition - it is part of conscious life in general.
By the way, this kind of dialogue does not rule out that you now don't eat candy at all. The answer to this question could be: "I want to eat it because I need it now, so it tastes good to me. I realize that there's nothing healthy in there and that if I eat a couple more candies, I'll exceed my caloric intake, but I'm consciously making that decision now. I'll eat it, and I won't feel guilty. We can also consciously make decisions that are not the most effective.
During the cleansing phase, in addition to eliminating junk foods, we add a boost of events in the body with the help of natural sorbents. This can be bran and other helpers of our intestines.
In our project, it's not just about nutrition and exercise. We introduce habits of care and self-care, practices of mindfulness work.
When a person realizes that he needs to lose weight, his first thought is, "I can't have anything. He gets scared and immediately wants everything he can't have. We focus on what is possible, on what our participants like from healthy and valuable things. And then they realize that the list is enormous and it is possible to experiment with food in a relaxed and delicious way. Many of them discover new foods and products. There is a stage of a complete renewal of the diet.
The transition to intuitive eating is critical. This notion itself is relatively new, and it's more about eating behavior and psychology than about dietetics. Of course, our natural gauges of "what and how much I want" are pretty much knocked down, banged up. For example, we often confuse hunger and appetite, and there are many provocations around. Someone's eating behavior has been crippled since childhood.
Our generation, for example, is almost all well-traumatized in this regard. Accordingly, because of this, the transition to intuitive eating in one moment after the question, "What do I want?" - is impossible. Since childhood, many people's eating behavior has been corrupted by their parents' "you won't leave the table until you finish it" and "good for you, hold the candy." Because of this, the transition to intuitive eating in one moment is impossible. But learning to hear again what the body wants is possible. This program is built into us.
The final stage of the project is a smooth transition to intuitive eating. First, we learn to distinguish between hunger and appetite. It's an experiment in determining the reason for eating: is it physical, emotional or social, behavioral, compulsive? Many discoveries await someone, and it turns out, often eats "for a company"; someone has the habit of necessarily drinking tea with something sweet.
At this deep level, it's no longer a question of limitations: I can't have sweets. You understand what you want and what you don't want.
In our workouts, we primarily work on the quality of the body, awareness in training is very important. The activities are functional using various equipment: free weights, TRX loops, balancing platforms.
We strive for a harmonious development of the body and all functional qualities: strength, endurance, flexibility, coordination, and balance.
Through the body, in one way or another, there is work with the head. Girls are trained in body control and control. Understanding what works in what exercises and concentrating on the right muscles increases efficiency by 30-40%.
For some people, exercise is the only way to communicate with their bodies.
The most satisfying results are hard to measure - satisfaction with your reflection in the mirror, improvement in your well-being and mood. The level of energy and self-confidence grows.
But we always put measurable metrics: take photos BEFORE AFTER and measurements.
And those who have taken tests at first get a chance to track the results more accurately, to screen the condition of their body. We, in Russia, for some reason, it is not customary if you are healthy. It's enough to remember our mothers, grandmothers, and grandfathers. When did we all go to the doctor for a checkup? When everything was already wrong.
Our generation is already more conscious: we are working on ourselves to improve our quality of life and prevent disease.
For those with good health, in the end, this screening is already the beginning of biohacking. An even more conscious approach and going to a higher level, when you are full of energy, rarely tired, controlling the processes in the body, and understanding the interconnections of what you are doing and how it affects the body.
Annual tests are a mandatory option for those who intend to monitor their health in the long term. They are not just a part of the checkup package, which all Russians are recommended to undergo at least once a year.
Often blood tests help find the cause of poor health or detect abnormalities that prevent you from staying in good shape and staying energetic throughout the day. Blood parameters react pretty quickly to changes in the body. Therefore, regular blood tests allow us to detect problems early when they can still be corrected.