Weight loss diaries with Igor Obukhovsky. Igor obukhovsky and his secrets of losing excess Weight loss diary with obukhovsky 1 week

Fitness trainer Igor Obukhovsky is very famous in Ukraine thanks to his participation in the television reality show “Weighed and Happy”. In addition to Igor, his colleague, fitness trainer Anita Lutsenko, participated in this project. Both young, energetic, highly professional and insanely charming guys recruited original sports teams (Anita - red, Igor - green). The composition of these teams did not include athletes at all, but quite the opposite - obese people. The essence of the competition between the teams was to get ahead of rivals in terms of the speed of parting with extra pounds. The exciting action attracted the attention of viewers and found a lot of responses in the hearts, because in this TV project the most ordinary people fought rather not with each other, but with themselves for harmony, beauty and health.

The professionalism of Igor Obukhovsky is beyond doubt: he is a specialist with ten years of experience, the champion of Ukraine in funk aerobics, the leading coach of the Sofiysky fitness center. But even more admirable is his openness, friendliness and sincere desire to help people lose weight.

The next step in this endeavor was "Weight Diaries" with Obukhovsky- a daily fifteen-minute program in which the coach performs specially designed exercises for weight loss together with members of his team, and viewers can turn on their TVs and work out with the heroes of the project for a whole month.

In addition to demonstrating the exercises, the Weight Loss Diaries with Obukhovsky included recommendations on proper nutrition and the choice of additional sports activities. Following Igor's advice, millions of viewers could lose weight in real time and compare their achievements with the success of the telethon participants. How this happened, read on.

Exercises from the "Diary of weight loss" with Igor Obukhovsky

Regularly watching “Slimming Diaries” with Obukhovsky on TV screens, viewers were able to master the most effective exercises for weight loss and combating figure imperfections. In addition, the coach recommended that his wards do a comprehensive warm-up at least twice a day and devote an hour and a half to aerobic exercise: brisk walking, dancing, cycling or roller skating. Only such a busy training schedule will allow you to radically improve your appearance and well-being in just one month.

The viewers of the “Slimming Diary” with Igor Obukhovsky most of all admired his non-standard approach to classes, in particular, to the choice of exercise equipment. Working out with dumbbells is boring, and not everyone can afford to go to the gym, where there is a wide variety of sports equipment. How to be? The answer is simple: you can use any available items in your home. Fans of the "Slimming Diaries" with Obukhovsky never ceased to be amazed at the coach's imagination: either he would bring a mop to class, or a backpack with a load. All these author's findings turned training into a fun creative event. That is why the “Slimming Diaries” with Obukhovsky have so many fans.

Live communication with project participants and guests in the studio became a source of valuable advice, because the coach willingly answered any questions related to weight loss and a healthy lifestyle. Here are some simple recommendations from Igor Obukhovsky:

• Do not starve, as this will do much more harm than good;
• Do not take the elevator home, even if you live high;
• Include as many “negative” calorie foods as possible in your diet (cucumbers, asparagus, cabbage, spinach, radishes, lettuce, wild berries);
• Fight bad mood and depression with sports, not with sweets;
• Women: train the muscles of the thighs and legs first of all, men: push-ups and lift the barbell;
• Keep a food diary and write down everything you eat during the day.

As you can see, the tips are very simple and at the same time effective, especially when it comes to keeping a food diary for weight loss. With it, you will be able to control your diet, and also draw conclusions about which foods are better for helping you lose weight, and which are worse. Each person is individual, and with the help of a food diary, you can learn a lot about yourself and draw the necessary conclusions from this.

Food diary for weight loss according to Igor Obukhovsky

Svetlana Fus, a qualified nutritionist and experienced specialist in healthy nutrition, also worked with Obukhovsky on the Weight Loss Diary project. Igor willingly listened to her recommendations and helped his wards to properly organize the maintenance of a food diary. For this purpose, you can use a regular diary or a special computer program, the database of which already contains information about the calorie content of foods. The electronic diet diary is very convenient, and everyone can learn how to use it.

According to nutritionist Svetlana Fus, it is important to record in the food diary not only all the solid food you eat during the day, but also the drinks you drink, which also have energy value, and sometimes quite a lot. Food should be as varied as possible. When reading a diet diary, you will immediately notice that some dish appears on your menu too often, and some product is obviously not enough. Buy as many different vegetables, fruits and berries as possible. Do not eat the same porridge all the time, experiment with side dishes. Try to get proteins not only from chicken, no matter how much you love it. Add lean fish, cottage cheese, seafood to your diet diary.

• Replace in your mind the concept of "diet" with the concept of "healthy eating." A diet diary cannot be kept for life, because any of them, even the most balanced one, is one-sided. To have a normal weight, you need to eat right all your life.
• Be prepared for regular physical activity, because without them you will not be able to lose weight to a normal weight, while maintaining attractive body proportions. Only sports can save you from loose skin and a sagging belly, and in the case of very large and rapid weight loss, only a plastic surgeon can.
• Forever give up sugar and pastries based on refined white flour.
• Stop frying foods in oil. Give preference to the oven and steamer.
• Do not eat before bed, divide your daily diet into 5-6 meals.
• Avoid convenience foods and ready-to-eat meals that only need to be reheated. They consist of food waste disguised as decent food with the help of dyes, flavors and preservatives.
• Do not combine starchy foods with meat. The best side dish for chicken or fish is vegetable salad, but not potatoes.
• Drink at least one and a half liters of clean drinking water every day.
• Do not eat before or after sports training. Let the body draw energy from stored fats.

Weight loss diaries with Obukhovsky are specially designed sets of exercises that help many people to lose excess weight safely for health. The author himself is a well-known Ukrainian coach, but his training systems have become widespread not only among the inhabitants of Ukraine, but also abroad. Therefore, today, we invite you to get acquainted with the main lessons and tips for proper weight loss from Igor Obukhovsky.

The basic principles of a healthy lifestyle from Igor Obukhovsky

Losing weight with Obukhovsky was first mentioned as part of a television show. In it, a personal trainer developed individual training packages for the participants, and also gave many tips on the right lifestyle and the safe elimination of excess weight. According to the plan of the program, each workout was broadcast during the broadcast of the program so that any viewer could attempt to lose weight on their own. Later, on the same channel, Igor Obukhovsky began to conduct classes online, which were called training diaries. They, as well as some recommendations for further figure correction, can be easily found on the Internet.

In his weight loss lessons, Igor Obukhovsky talks about the principles of a healthy lifestyle. By adhering to them, you can maintain your body shape in excellent condition for a long time. So:

• during classes, it is important to work with your weight, and to increase the intensity, you just need to increase the number of repetitions of a particular load;
• it is necessary to evenly develop the whole body, for this, perform exercises for all muscle groups;
• during weight loss, Igor Obukhovsky recommends drinking green tea, as it perfectly helps to eliminate extra pounds. It is enough to consume 2-3 cups of the drink per day;
• always try to pay attention to the ingredients of the dishes, as well as how they are prepared. Give preference to natural products and their gentle processing;
• losing weight with Obukhovsky involves the exclusion of fatty foods and the use of a significant amount of water;
• it is also important to stop eating fast foods, as this is the most harmful food;
• limit your sugar and salt intake. The optimal norm for a person will be 10 teaspoons of sugar and 1 teaspoon of salt per day;
• don't forget to teach your kids about proper nutrition as early as childhood, as eating habits are hard enough to break in adults.

A set of exercises for weight loss from Igor Obukhovsky

By following all the above recommendations, you can forget about the appearance of excess weight. But if he still bothers you, then you should get acquainted with some weight loss exercises from Igor Obukhovsky. There are a huge number of them, but for convenience, all workouts are collected in diaries or lessons. They need to be done daily. They are easy to perform and suitable for any person with different levels of physical fitness.

However, in the weight loss lessons with Igor Obukhovsky there is one feature that distinguishes his classes from other training complexes. According to the author, all exercises must be performed one after the other, after which they should take a short break and return to repeating them again. This approach allows you to burn subcutaneous fat much faster and adjust your figure.

Consider a few simple exercises from the weight loss diaries with Obukhovsky, the implementation of which will not take you much time, but will lead to effective results. It is advisable to repeat this set of loads for 2-3 cycles with a short rest between each of them:

• Exercise 1 for weight loss with Obukhovsky. Squats: feet shoulder-width apart, arms extended in front of you. As you inhale, lower yourself down until your knees form a right angle with the surface. As you exhale, rise to the starting position. Repeat 20 times.
• Exercise 2 for weight loss with Obukhovsky. Plank: Take an emphasis lying down, palms shoulder-width apart, and the whole body is extended. Hold the plank for 30 seconds. This exercise allows you to use all muscle groups, but the main load falls on the muscles of the press and shoulder girdle.
• Exercise 3 for weight loss with Obukhovsky. Boat: lying on your stomach, while inhaling, simultaneously raise your arms and legs up. Hold this position for a few seconds, then return to the starting position. The number of repetitions will be 15 times.
• Exercise 4 for weight loss with Obukhovsky. Fold: Lie on your back, lift your straight legs up, and put your hands behind your head. Raise your upper body, trying to reach your toes. Repeat 20 times.
• Exercise 5 for weight loss with Obukhovsky. Push-ups: palms shoulder-width apart, the main emphasis on socks and hands. Bend your elbows as you inhale, and as you exhale, return to the starting position. The number of repetitions will be 15 times.
• Exercise 6 for weight loss with Obukhovsky. Bicycle: lie on your back, put your hands behind your head, and press your lower back to the floor. Bend your knees so that your shins are parallel to the floor. While exhaling, twist, connecting the right elbow to the left knee, and extending the right leg at a 45-degree angle to the surface. Then change the working leg, and repeat the exercise 15 times for each side.

We examined a set of exercises from the weight loss diary from Obukhovsky. It will help you quickly work out all the muscles of the body and keep your figure slender. Remember only about the cyclical nature of your training and that in the arsenal of an experienced trainer there are also specific loads aimed at actively burning fat accumulations. They can be found on the Internet or on CDs. Happy weight loss!