Star trainer Mila Gritsenko works with Irina Slutskaya, maintains Instagram, which is followed by about 200 thousand subscribers, and does not hide her impressive weight loss story. Mila shared with the editor of BeautyHack the secrets of a slim and athletic figure.
Mila Gritsenko
Star trainer and coach
“Transforming yourself is easier to start with nutrition, and then connect fitness. If you start by going to the gym, exercise will whet your appetite, your muscles will need additional calories to feed - and the risk of overeating will increase.
After getting used to the new diet, connect the hall, and when the first visible results in weight loss follow, massage sessions will greatly help. They will remove a few extra centimeters, but they are most effective precisely in tightening the skin, which is important at the stages of fixing.
1.Select a training mode
After getting used to the new diet, you need to decide on the type of training. There are two types of ideal figure that girls want to achieve - a dry toned body or relief muscles and a feminine figure.
In the first case, cardio will be effective in combination with stretching, yoga and Pilates. Strength training can be performed no more than once a week. And, of course, walk more - at least 10 thousand steps a day. But following this program, you will lose a part of muscle tissue, along with water and body fat.
Another option, for a fit figure, is strength training three times a week. For example, I studied at home with a bar. It's worth starting with 10 or 8 kg - lunges, squats, abs exercises, all with weights. In this training regime, nutrition is adjusted - you need to eat more protein, drink protein for snacks, protein shakes, and for dinner - a cocktail on casein protein a couple of hours before bedtime. Be sure to give your muscles time to recover - during their rest, fat is also burned. But with this type of load, there will be a very small plumb line - you can lose weight by a couple of sizes, but the weight will go away a little.
On this program, the "plateau" (temporary stagnation of extra pounds) is overcome only after three weeks. Muscles often retain water, which makes it seem like you are turning into the Hulk. For the impatient, it is better to dry out first, and then start pumping the body so as not to demotivate themselves.
2. Decide on sports supplements
When I was working on the figure, I took BCAAs, amino acids - this way I gain dry muscle mass faster. Better to start with isolate - it's pure protein and carbohydrates, no fat. It is very satisfying and helps to build good quality lean muscle mass well.
I will reveal a secret for those who cannot sleep due to hunger: 100% casein is added to sports nutrition, which does not contain fats and carbohydrates. Low-fat kefir with a couple of tablespoons of dry casein satisfies hunger for about 5 hours.
3. Connect skin care
For home care, I advise you to use a scrub - this is the most effective remedy, it helps to tone the skin and fight cellulite. I used a honey-coffee scrub - first I treated my body with it, and then I did a wrap with it.
From salon procedures, lipolytics are effective - injections of drugs that activate lipolysis - the breakdown of fatty acids in the subcutaneous fat. They work for a specific zone, and exchange processes are accelerated twice a month in advance.
4. Do not chop off the shoulder
I do not advise you to act radically: to buy an annual subscription to the gym and 10 injections of lipolytics at once - there is a chance to break and abandon, and the money will already be spent. It is better to gradually introduce proper nutrition into your life, then counting grams in products, sports, and then body care.
5. Pamper yourself
For every five kilograms dropped, you need to reward yourself with something. We spend less if we stop taking desserts and fatty foods in restaurants. You need to encourage yourself - use these funds to undergo a course of massages or injections, buy yourself something that you have long dreamed of.
Text: Olga Alymova
