Denise Austin "Rapid weight loss": reviews and description

Gymnastics for weight loss by Denise Austin is a unique mixture of fitness and yoga to keep your body in athletic shape. Denise Austin is an American actress, the famous host of a series of television programs about weight loss since 1988. She devoted her life to sports, became a teacher and opened classes with which she began working on a fitness show - she created her own mixes of exercises, recorded classes on video, and also began writing thematic books and articles.

CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT

Minor disadvantages of the program

The course by D. Austin is advanced and not recommended for beginners.

Video training with minimal explanations and instructions. If you are a beginner or beginner, you may find it difficult to keep up with the instructors. For those who have practiced yoga before and know the basic poses, Austin's classes will be easy to follow.

D. Austin's training is intense and effective. This is a great way not only to make your legs slender and your stomach flat, but also to lose weight on your hips and buttocks, and also improve your mood. You don't have to go to the gym if you don't have time, but just turn on the video and practice at home.

httpv://www.youtube.com/watch?v=embed/1BHPNbcv-zs

Denise Austin Program Review

Burn Fat Fast

“Quick weight loss” is an ideal option for beginners and for those who have not exercised for a long time. It is from this program that many begin their acquaintance with Denise Austin. The complex consists of two workouts of 25 minutes each. The first offers aerobic exercise to burn fat, and the second offers strength exercises to create a toned figure. This combination of loads ensures quick and effective weight loss throughout the body. For training you will need dumbbells from 1 kg.

Workout for all problem areas (Sexy Abs & Weight Loss)

If you're concerned about fat and flab in your arms, stomach, thighs, and buttocks, try Denise Austin's problem-area workout. It offers a range of quality functional exercises for all muscle groups. The lesson lasts 40 minutes, takes place at a slow pace and consists of two parts. The first segment includes effective dumbbell exercises to improve your form. But in the second segment you will need a fitball. You can do without it, but with a gymnastic ball the lesson will be more productive.

Complex for hips and buttocks

If your problem area is your hips, then be sure to try Denise Austin's workout routine for hips and buttocks. These are 7 short sessions that last on average 10 minutes and work specific muscle groups in the lower body. You will remove sagging and cellulite on your legs, tighten your buttocks, work out your inner thighs and eliminate the hated “breeches”. Since the workouts are short in duration, you can either create a full-fledged hour-long program from them, or do 10-minute sessions.

Yoga for hips and buttocks (Yoga Buns)

Yoga for hips and butt is another program for the lower body. As you know, static loads are a very effective way to lose weight and create elastic forms. This is why Denise suggests you practice yoga regularly if you want to achieve a lean body. The trainer dilutes classic asanas with traditional fitness exercises so that you can get faster results. Denise Austin's modified version of yoga will push your leg and butt muscles into overdrive.

Energy Zones: Improved Metabolism (The Ultimate Metabolism Boosting)

With this fitness course by Denise Austin, you will not only speed up your metabolism, but also make your shape perfect. The first half of the one-hour program features a cardio workout to burn calories and improve your cardiac endurance. In the second half, the trainer included a set of exercises for the whole body. Thanks to this comprehensive approach, you can get rid of excess weight and transform your figure. For exercise, you will need an elastic band that will provide additional stress on your muscles.

Energy zones: mind, body and soul (Power Zone: Mind, Body, Soul)

With this Denise Austin workout, you can not only improve the quality of your body, but also fill yourself with energy and harmony. The program has this name for a reason. It consists of three segments: yoga for the mind, Pilates for the body and dance part for the soul. The lesson lasts 40 minutes, but at the end of it you will not feel the usual fatigue: your body will be full of energy and strength. Such programs are good to do on days when you feel low and are not ready for intense exercise.

All Denise Austin workouts presented are suitable for both beginner and more advanced levels of training. Each of these programs has the option of increasing the load by performing more complex exercise modifications or increasing the weight of the dumbbells.

Learn to recognize and cope with hunger

This is one of the key skills I had to learn to find a way to cope with hunger and lose weight without stress. We have forgotten how to feel hunger and confuse it with everything. We ignore the voice of our own bodies because we are too busy thinking about other things and coping with hunger. As a result, we eat only when our eyes are dark from hunger, and this is not the best state to sit down at the table. Because at this moment you are not able to think about the principles and plan of a healthy diet for weight loss, you are too hungry. Your blood sugar is too low and your body craves a quick fix - so you grab a donut or a cookie, a sandwich or a big glass of Coca-Cola. In your condition, these foods will seem much more appealing than a salad or a healthy sandwich on a piece of whole grain bread.

Learn to listen to your body and realize that you need to cope with hunger by catching its signal at the earliest stage. This is a key skill for losing weight without stress, and it's something that many diets don't tell you. We're told what to eat and when to eat it, but we're not taught how to take cues from our bodies to start eating healthier.

Program description

This author's program is the most famous; it was these video lessons that brought Austin worldwide popularity.
Thanks to such exercises, you can successfully get rid of fat on your arms, buttocks, stomach and thighs. The body will also become more toned and elastic. The classes are simple and accessible to every girl: even without special physical training, you can successfully get rid of extra pounds.

httpv://www.youtube.com/watch?v=embed/8zHpxk6-EOs

This program includes two 25-minute workouts. To speed up your metabolism, burn fat and increase cardiac endurance, you will need to perform rhythmic movements from dancing or aerobics, and to strengthen your muscles and body as a whole, do exercises with dumbbells. Excellent results are achieved through a combination of strength and aerobic exercise. When you lose fat and tone your muscles, your figure will be closer to ideal.

To practice this program, you need to have a mat and two dumbbells at home. It is better to start training with dumbbells of 0.5-1 kg each, and then you can increase their weight to 2 kilograms. Almost all strength exercises involve several muscle groups at the same time. For example, you can work your inner thighs and biceps at the same time. Thanks to this, calorie consumption will increase during one session.

The two types of workouts can be alternated with each other, and it will take you less than half an hour to complete the workouts during the day. If you have endurance, then you can do both types of training in a row, so you will achieve what you want faster. It is recommended to exercise at least 3-4 times a week and only on a regular basis. There should be no breaks in training for more than two days. Only systematically can you achieve noticeable success.

httpv://www.youtube.com/watch?v=embed/8GurTMB_4bc

The program includes the following types of exercises:

• warm-up is exercises that help warm up the muscles and saturate them with oxygen;
• The main “house party” workout is an energy-intensive workout that involves kickboxing, aerobics and Latin American dancing techniques. All this contributes to rapid weight loss and improved figure;
• strength training - this includes loads using weights to strengthen certain muscle groups, in particular the abdominal muscles, back, shoulder girdle, arms and legs;
• relaxation - stretching and relaxation exercises are performed here.

Mostly the reviews about the Denise Austin program are good, but everyone has their own preferences and capabilities. Some people prefer dance classes, while others prefer strength exercises, against which the muscles of different zones are pumped. The purpose of the lesson is also taken into account. Some people need to get in shape after pregnancy, while others just want to stay toned.

httpv://www.youtube.com/watch?v=embed/0wye-rJVCg4

Yoga for children. What are the benefits of yoga for children?

Our children live in a fast-paced and stressful world - busy parents, school loads, endless lessons,

Often we don't even think about the fact that all this can cause stress in children, although this usually happens. The fast-paced lives of modern children can greatly impact their naturally cheerful nature - and usually not for the better.

Yoga can help counter these stresses.

When children learn techniques for self-healing, meditation, and inner balance, it becomes easier for them to cope with life’s difficulties.

Yoga from an early age undoubtedly improves self-esteem and helps you become more aware of your body through exercise. Raising yourself in an atmosphere of understanding and empathy - instead of objections - is a great reward for your child.

Yoga is extremely beneficial for children. From a physical point of view, it develops flexibility and endurance, improves coordination, and promotes body awareness.

In addition, children become more focused and calm, and learn to relax.

By doing yoga, children perform exercises, play, and learn about themselves and the natural world around them. Yoga fills you with a wonderful inner light that is reflected on children's faces.

Mastering Basic Practice

If you're planning on teaching yoga to kids, there are a few important things you need to know to improve your skills.

The main problem with children is to hold their attention for the necessary time to teach them all the benefits that yoga can give: calmness, a sense of balance, flexibility, focus, equanimity, a healthy lifestyle. Fortunately, most children love to talk and move, both of which happen in yoga classes.

Children will be glad to have the opportunity to play the role of different animals, trees, flowers, warriors

Luckily, most children love to talk and move, both of which happen in yoga classes. Children will be glad to have the opportunity to play the role of different animals, trees, flowers, and warriors.

Your role is to let them bark like a dog, hiss like a cobra, and meow when stretching like a cat. They can also recite the alphabet or count while holding the pose. Sound is a good release for children and adds an extra dimension to the yoga practice.

Children must explore the world on their own. Forcing them to think for a long time, perform the exercises as best as possible and at the same time be sure that you are doing the right thing is not the best option. On the contrary, you need to create a friendly and creative atmosphere for children so that they can fully develop.

By performing animal and plant poses, they gain deeper knowledge about the world around them. When they pretend to be a snake, encourage them to imagine that it is actually just a long spine with no arms or legs. And in tree pose, imagine a giant oak tree with roots growing from your feet.

Think about how much better it is to be a helper than just a teacher. Teach your children by opening your heart to them and allowing them to lead you. They will undoubtedly invite you into their endless world of wonders and discoveries.

Description of the Denise Austin program for hips and buttocks

Best Bun & Leg Shapers are a series of short workouts from Denise Austin that will help transform your legs and butt. The lower body is one of the main problem areas for girls, which is why Denise’s program is so popular. Thanks to her classes, you will perfectly work out the buttocks, the front and back surface of the thigh, as well as its inner part and the riding breeches area. Denise Austin uses accessible, yet very effective exercises. Her workouts are suitable for both beginners and advanced fitness enthusiasts.

The program consists of 7 lessons:

• Buttocks. Workout for the buttocks: the first half is performed on the mat, the second while standing. No additional equipment is needed, the lesson lasts 10 minutes.
• Core & Buns. A set of exercises with a fitball and dumbbells for the core and buttock muscles. Lasts 15 minutes.
• High Intensity. Video training in which the quadriceps and inner thighs are especially actively worked. Lasts 10 minutes, no equipment needed.
• Hips & Thighs. The 10-minute lesson takes place entirely on a mat; no additional equipment is needed. You will strengthen the front of the thigh and the riding breeches area.
• Legs & Buns. The program for legs and buttocks as a whole lasts 10 minutes, no additional equipment is needed. The back muscles of the thigh are well worked out.
• Lower Body. For this workout you will need an elastic band. For 10 minutes you will work the entire lower body.
• Thigh trimmer. A short 5 minute workout for the inner thighs. No additional equipment is needed.

It is very convenient that the fitness course is divided into several workouts. You can do them all one by one or combine the ones you like best. For two workouts you need sports equipment (fitball and elastic band), but for all the rest you do not need special equipment. If you want to improve your fitness performance, along with the Denise Austin complex for hips and buttocks, we also recommend training in aerobic programs 2-3 times a week: This will help burn additional calories.

Yoga for Weight Control

Thanks to power yoga, you can effectively burn fat and keep your body toned. The trainer for the Yoga Body Burn program has selected competent exercises that can help you work on all problem areas of the body.

The lesson is divided into four parts:

• fat burning - lasts twenty minutes;
• for the hips - lasts ten minutes;
• for a problem stomach - ten minutes;
• for relaxation - again ten minutes.

As a result, the program lasts only fifty minutes, but you can choose only those segments that are most relevant to you.
Some asanas and many exercises are performed on the floor, so prepare a yoga mat in advance. Even if you have never practiced yoga, just turn on Denise’s training lessons - in them the trainer comments in detail on each action. Therefore, even beginners can easily cope with such activities, achieving very good results. With this type of yoga it is really easy to control your weight within one mark

Even if you are prone to obesity, excess weight will no longer “visit” you, then at least three times a week you need to pay attention to the exercises that the trainer describes and shows in his weight control program

Description of the program for pregnant women with Denise Austin

Denise Austin has developed an effective and safe complex for maintaining a slim figure throughout pregnancy. You will work on strengthening your muscles, perform light aerobic exercise, and learn proper breathing. All exercises were selected taking into account the recommendations of American gynecologists, so they are not only harmless for pregnant girls, but also useful. After classes, you will feel an influx of vigor and energy, and your well-being will noticeably improve.

The program consists of the following workouts:

1. Cardio Workout (20 minutes). Training for the development of the cardiovascular system takes into account the characteristics of all stages of pregnancy. You can do it for 9 months. The activity is based on fast walking and takes place at an energetic but comfortable pace.

2. 1st-2nd Trimester Toning (20 minutes). You will perform this video training during the 1st and 2nd trimester of pregnancy. With Denise Austin's pregnancy exercises, you'll focus on muscle strength, strength, flexibility and overall fitness.

3. 3rd Trimester Toning (20 minutes). This segment is intended for the third segment of pregnancy. With it, you will maintain strong legs and muscle tone, and also work on relaxing the muscles of your back and hips.

4. Breathing and Core Awareness (4 minutes). Breathing exercises will help you strengthen your abdominal and chest muscles. They will also teach you how to breathe properly during childbirth.

5. Post Bounce-Back Workout (10 minutes). Bonus workout to do after giving birth. This exercise will help you tone your abdominal muscles. Denise suggests a number of exercises for the waist, upper and lower abdomen.

The trainer does not give exact recommendations on how often you need to exercise according to the program. In this matter, it is better to focus on your own well-being. If possible, try to alternate between aerobic and functional exercise. For classes you will need light dumbbells (1-1.5 kg), a mat on the floor, a chair, a couple of small pillows, and a towel. The trainer explains each exercise in great detail, so you should not have any questions about performing them.

The life and work of Denise Austin

I would like to immediately note that Denise is currently 57 years old, and her figure is still the envy of even young girls. She has been married to Jeff Austin, a sports agent and former professional tennis player, for 30 years. Denise lives in Washington, DC with him and her two lovely daughters, Kelly (24) and Katie (21).

Denise started playing sports at the age of 12. First it was gymnastics, which led her to an athletic scholarship at the University of Arizona. She later transferred to the University of California, where she graduated with a bachelor's degree in physical education. Since 2002, she has been a Member of the Presidential Council for the Development of Physical Culture and Sports.

To date, the energetic Denise has sold more than 25 million videos with various workouts and has written 12 books about diets and fitness. In addition, she hosts television fitness shows in the United States. Her programs include aerobics, strength training, yoga and Pilates.

Gymnastics from Svetlana Litvinova

Probably the most popular video is shown by the TV channel “ZhiVi!”, which specializes in fitness programs. Classes for pregnant women are taught by the cheerful and optimistic Svetlana Litvinova - four times winner of the Russian Hip-Hop Championship in Moscow, twice of the Mayor's Golden Cup in Vladimir (2003-2004), winner of the DAIKIN-Petrovsky Cup 2004 in St. Petersburg and Open Russian Cup 2004 and 2005 and so on, so on, including the winner of the national award “Excellence” for her contribution to the development of modern choreography in the category “Best Solo Performer”. Pregnant Svetlana herself developed a unique fitness complex for expectant mothers, taking into account the recommendations of specialists in the field of obstetrics and gynecology.

If you are not comfortable “catch” the TV broadcast, then you can sign up for a paid subscription to all 33 videos on the TV channel’s website or purchase a video disc. There are several videos on YouTube.

By the way, now Svetlana, who has already become a mother, hosts gymnastics for young mothers on the TV channel. But this is so, for the future.

For weight loss

The weight loss course was developed back in 2007, it was also called yoga for the abdomen, thighs and buttocks from Denise Austin, this is a fairly intense workout for burning fat. The main goal is not getting rid of excess weight, but the formation of a slender body silhouette; these are different things.

The practice is divided into three stages:

• the first is to increase the level of physical fitness for the whole body;
• the second is the formation of beautiful slender legs;
• the third is the formation of the outlines of the abdomen and hips.

Vinyasa yoga has had the strongest influence on the methodology; the practices include various asanas and sequences, from those accessible for beginners to complex ones aimed at professionals.

First stage

The practice lasts 20 minutes and is aimed at increasing overall body tone. The lesson is built on the basis of the classical asanas Adho Mukha Svanasana, Natarajasna and Virabhadrasana II, the elements are performed in a clear sequence, selected according to the intensity criterion. A short session burns a lot of calories and primes the body to increase energy expenditure after practice.

Second stage

Ten-minute workouts are aimed at working the legs. The overall pace will be more measured than the previous ones, since they are aimed at toning. The selected asanas strengthen and stretch the leg muscles. To achieve the best result, both classic poses and their original modifications are used.

Exercises are also used to relieve stress, thanks to them, blood circulation in the lower extremities improves, muscles receive more oxygen and nutrients.

Third stage

Another ten-minute practice, this is a selection of classical yoga asanas from Denise Austin for the hips and abdomen. It takes place at a slow pace, just like the previous stage, it does not involve a cardio part, since we are talking about strengthening and building muscles. According to reviews, at this stage the body receives a fairly high load, but after the lesson there is no feeling of fatigue.

Additional part

This part is at the discretion of the practitioner, it is called “Energy Zones” and consists of stretching exercises. Ten minutes of stretching asanas calm the body and cool the muscles. The author of the method selected exactly those asanas that are better than others in relieving stress from the muscular system. Performing them after the main workout eliminates side effects such as cramps.

Meal plan

No matter how hard a person works out, if he eats incorrectly, everything will be in vain. To lose weight, you need to create a calorie deficit and speed up your metabolism.

Denise Austin provides some nutritional advice. Her weight loss program combined exercise, yoga, positive thinking and a healthy menu. Diet tips for weight loss include:

• To improve bowel function, you need to consume a tablespoon of fiber daily. You need to eat oatmeal, buckwheat, raspberries, apples, pears. Fiber cleanses the intestines, improves peristalsis, and removes all waste and toxins.
• Animal fat is replaced with vegetable fat. You can get it from avocado, nut and olive oils.
• Eliminate fast food, mayonnaise, preservatives and processed juices from your diet, as these are empty calories.
• Every day you should drink almost 2 liters of plain or mineral water.
• You can consume no more than 1300 kcal per day. Calories will have to be carefully counted.
• The diet should consist of 50% slow carbohydrates, a quarter of protein and fat. Products must have a low glycemic index.
• You can't eat after 7 pm. But you should start the day with a full breakfast. At the same time, you should not starve yourself. You must eat, because otherwise your metabolism slows down and weight gain occurs.
• Denise Austin does not suggest giving up sweets completely, but if you want, you will have to eat them before 12-13 pm.
• Before dessert, it is better to eat some green salad.

Denise Austin

Denise Austin's workouts: from aerobics to Pilates

Fat burning cardio workout (Quick Burn Cardio)

For those who want to lose weight and get rid of excess weight, you should pay attention to Quick Burn Cardio. This 50-minute program is based on the principle of interval training: you will constantly increase your pace to the maximum and burn extra calories

In the second half of the program, you will use dumbbells for muscle-building exercises that will alternate with aerobic segments. This is the most optimal workout for losing weight and getting a beautiful figure.

Bootcamp: Lose Weight in 2 Weeks (Bootcamp: Total Body Blast)

If you want to lose weight in a short time, then take up the fat-burning program “Training Camp”. Denise Austin promises you to achieve results after just 2 weeks of daily training. The program follows a traditional course: first you will do 20 minutes of cardio with elements of kickboxing, then a 20-minute strength training, and the complex ends with a short stretch. You can follow this course for more than two weeks until you achieve the desired results.

Slim figure in 15 minutes a day (Get Fit Fast)

An ideal workout option for those who don't have a lot of time for fitness. The course is divided into three programs: for the abdominal and back muscles, for the muscles of the arms and shoulders, for the muscles of the thighs and buttocks. In turn, each of these programs includes 3 difficulty levels, with each level lasting only 15 minutes. This structure of the complex makes it very variable and flexible: you can combine workouts at your discretion. For training you will need dumbbells and a mat.

Yoga for the whole body (Yoga Body Burn and Fat-Blasting Yoga)

If you prefer workouts that work your muscles in a focused manner, then full-body yoga is what you're looking for. Yoga from Denise Austin will help you not only strengthen your muscles, but also achieve amazing stretching and confident coordination. The trainer offers two yoga options lasting about an hour, with approximately the same level of difficulty. You can alternate between both programs; you will not need any additional equipment to complete them.

Pilates for problem areas (Shrink Your Fat Zones Pilates)

Denise Austin also has Pilates in her training arsenal, with which you will work on all problem areas. The program is conveniently divided into short 15-minute segments: abdominal, upper and lower body. You can alternate them or perform the entire complex. The workout is very accessible in complexity: it is suitable for beginners in fitness and even for those who have never done Pilates. You will need a mat, light dumbbells and a towel.

Pilates with elastic band (Pilates For Everybody)

In another version of Pilates, Denise uses auxiliary equipment: a chair and a rubber band. The Pilates for Everyone program lasts 45 minutes. In the first half, you will find exercises on the floor with a rubber band, which will help work out the muscular corset. In the second half, you perform the exercises while standing, using a chair, and using your upper and lower body. Denise emphasizes that you should work on the quality of your exercises, not the quantity.

If you haven't yet created a training plan with Denise Austin, we advise you to try alternating aerobic strength programs with yoga and Pilates. This way you will provide your body with the most balanced load possible.

The benefits of yoga for weight loss

Most people imagine the process of losing weight as a grueling and extremely difficult process. The gym, hunger strikes, the strict control of a personal trainer - all this is frightening, and it is because of this that we put weight loss on the back shelf. It turns out there is a more enjoyable way to lose those extra pounds and feel healthier. Thanks to yoga, you will get the desired figure and strong muscles without stress loads that abuse the body. In addition, you will receive positive emotions and satisfaction from the training process itself.

Regular yoga practice prevents breakdowns and weight gain. This method of losing weight does not have the disadvantages and negative consequences of fasting, hard physical work and diets. Those who let yoga into their lives do not eat stress, do not eat too much, feel their body subtly, and know exactly what they need. Yoga not only fights excess weight, but also eliminates the causes of its occurrence. With its help, you will no longer be a hostage to food. How it works? Can the process of losing weight really be enjoyable?

Yoga with Denise Austin

Yoga for weight loss with Denise Austin has the following effects:

1. External.

for those who are used to counting calories - one lesson helps to get rid of 300 to 700(!) calories; due to the fact that during exercises you need to carefully monitor your breathing, attention is not distracted by surrounding stimuli, and efficiency increases significantly; asanas include working with your own weight, which helps strengthen muscles and achieve definition without gaining unwanted muscle mass; from the first lessons you will enjoy even the lightest exercises, which will have a beneficial effect not only on your physical, but also on your mental state; transformation of the body, in yoga there are many asanas, each of which is aimed at a specific area of ​​the body or a specific muscle group. strengthening the spine and improving posture.

Thanks to this, the body becomes thinner where needed (stomach, sides), and denser where needed.

1. Interior.

• Yoga pose has a good effect on all endocrine and exocrine glands, it helps to establish hormonal health, which is an important key to overall health;
• metabolism improves and becomes faster, thanks to this everything unnecessary leaves the body faster;
• during breathing exercises, the blood is filled with oxygen faster, and thereby better enriches the body’s tissues with nutrients;
• improving the functioning of the digestive tract, changing eating habits, reducing cravings for unnecessary food;
• the functioning of the nervous system is improved, the risk of stress is reduced.

You may also be interested in breathing exercises for weight loss, and for those who like more active pastimes, running for weight loss is ideal.

Pros and cons of the program

Pros:

1. This is a complete complex for the lower body. You will work absolutely all the muscles of your legs and buttocks, making them toned and elastic.
2. Due to the fact that the program is divided into 7 short workouts, you can combine the classes you like at your discretion. Depending on your preferences, you can train for either 10 minutes or 1 hour.
3. The program is very diverse: you will work out both with your own body weight and with additional equipment. Both lying on the mat and doing exercises from a standing position.
4. You will be able to get rid of fat in the most problematic areas for girls: riding breeches, back and inner thighs.
5. With all this, the complex is suitable even for beginners. Start training with short ten-minute videos, and then gradually increase the load.
6. Denise Austin explains each exercise in great detail, so you won't have any questions about technique. The exercises are very diverse, but they are all absolutely understandable and accessible.

Minuses:

1. The program includes only local exercises for specific muscle groups without aerobic exercise. As you know, it is very difficult to lose weight only by pumping up your muscles; you can only strengthen them. Therefore, it is good to supplement such video training with a cardio program.
2. For two workouts you will need additional equipment: a fitball and an elastic band.

If you are looking for a video program that offers effective exercises for the thighs and buttocks, then Denise Austin's workout - Best Bun & Leg Shapers will be a real find for you. Universal classes are suitable for almost any level of physical fitness. It's time to finally make your legs and butt beautiful and sexy!

"Fast weight loss" - the best fat-burning workout

Using this rule, quite popular fitness instructor Denise Austin designs her workouts. The fat burning workout she suggests is the perfect balance of the above types of exercises.

Based on the purpose of her classes, Denise Austin gave them the appropriate name - “Rapid weight loss.” Reviews from those who have practiced this exercise confirm its effectiveness in losing weight and gaining lightness in the body.

The important thing is that all of Denise’s training takes place in a relaxed, positive atmosphere, and this helps even beginners who have not previously dealt with fitness and sports to get used to it and enjoy the classes. The video recorded by Denise Austin “Quick Weight Loss” allows residents of all countries and the most remote corners of the world to train under her guidance

All you need to complete it is the desire to practice and the mindset for results. The more accurately the instructor’s movements are reproduced, the more complete the load is. It is important to put effort into every movement, and not try to do it in the easiest way

The “Quick Weight Loss” video recorded by Denise Austin allows residents of all countries and the most remote corners of the world to train under her guidance. All you need to complete it is the desire to practice and the mindset for results. The more accurately the instructor’s movements are reproduced, the more complete the load is.

It is important to put effort into every movement, and not try to do it in the easiest way

Training and nutrition

Denise Austin adheres to a properly balanced diet, does not skip meals and refuses unhealthy foods. In addition, she replaces sugar with its artificial counterparts. Denise also drinks a lot of fluids (water with lemon, herbal and green tea). She tries to eat between 7 am and 7 pm. However, sometimes she allows herself to relax and go out to a restaurant for a late dinner with her husband.

Denise works out every day. And this is in addition to filming their fitness programs.

During pregnancy, Denise not only did not stop training, but even recorded a video with exercises for pregnant women. With the birth of each of her daughters, Denise gained about 15 kg of excess weight. According to her, it took her 3 months after giving birth to look good and 6 months to return to her original shape.

Your attitude and likelihood of failure

Some people view their “dieting” eating as something completely different from their “lifetime” eating, which is quite consistent with the concept of severe restrictions. All products are divided into “normal” and “dietary”, and this division gives rise to an incredible number of problems.

At the same time, many subconsciously believe that “diet foods” taste worse. This is a purely psychological aspect, but it cannot be ignored. Many people believe that on a diet they will have to eat monotonous, boring food that tastes like cardboard. Perhaps such fears made sense in the past, when so-called “diet” foods could really taste disgusting. But now believing in this is idiotic.

Dividing food into what you eat during the “diet” and what you are going to eat later, in normal life, means literally condemning yourself to failure.

Pros and cons of the program from Denise Austin

Denise Austin, a famous fitness trainer, created a popular workout program for weight loss. As a result of exercise, it is possible not only to lose excess weight, but also to make the body more prominent and elastic. The program helps to remove the sides, fat deposits on the back, tighten the stomach and buttocks. It is great for beginners and those who cannot go to the gym regularly.

The program includes two areas: aerobics and strength training, and it gives nutritional recommendations.

The Denise Austin weight loss system has become popular due to the following advantages:

• All you need for this workout is dumbbells and a mat.
• The exercises are as simple as possible and accessible even for beginners.
• The combination of aerobic exercise with strength training gives maximum load, so that fat will be burned with double force.
• The program includes dance exercises, thanks to which the plasticity of the body develops.
• It is possible to choose to conduct a workout for 20 or 40 minutes, that is, separately aerobic and strength.
• There are translations into most languages ​​of the world, so anyone can practice.
• During strength exercises, multiple repetitions are performed, which contribute to the active burning of calories.
• Partial inclusion of kickboxing elements develops reaction and increases the effectiveness of training.
• A clear deadline for the outcome helps many people to get together and be more active.

However, there are some downsides. These include:

• Not everyone can lose 5 kg in 4 weeks; this is a very individual question.
• In order not to gain back the kilograms, you need to exercise not only for a month, but constantly. But the program's motto can be misleading.
• The loads for “experienced” practitioners may be too light, so they will not notice the result.
• To perform aerobic exercises, you will have to do it in a spacious room, and not everyone has this.
• Only single programs are offered and there are no full courses.

A prerequisite for losing weight according to Denise Austin’s method is nutritional correction. Continuing to enjoy buns and sweets, you should not expect results. But some sources claim the opposite.

We recommend reading about Anna Kurkurina’s workouts for weight loss. From the article you will learn about effective training from champion Anna Kurkurina, nutrition rules, and recipes.

And here is more information about weight loss exercises from Dr. Bubnovsky.

Benefits of Yoga Exercises

When performing asanas, the metabolism in the body is normalized, the heart rate is restored and the elasticity of blood vessels increases.

When performing exercises, the muscles experience constant stress, due to which an increased amount of blood enters the worked areas, and excess fluid is removed from the body.

Correct and regular performance of asanas has a positive effect on the digestive, endocrine and hormonal functions of the body.

All this together allows you not only to lose excess weight in a short time, but also to tone your body and improve your mood. 30 minutes a day is enough for this.

A person who practices yoga finds harmony within himself, is more tolerant of others and does not react so sharply to life’s adversities

This is especially important for people who have gained extra pounds, because it has been scientifically proven that it is stress and stress that leads to rapid weight gain

Pros and cons of the program

1. The program is carried out at an energetic fat-burning pace

. During strength training, you will perform many repetitions with light weights, thereby increasing your heart rate and burning calories.

2. The workout is great for beginners; all exercises are designed for beginners.

We also advise you to pay attention to Cindy Crawford’s programs for improving your figure

3. The aerobic part uses dance movements, so the class will be not only effective, but also fun.

4. Exercises with dumbbells are accessible and understandable

. In addition, most exercises involve several groups of your muscles at once. There is no need to worry that your muscles will increase from such activities. You only work on their tone, but first of all, burn fat.

5. The duration of training is optimal for a beginner: 25 minutes. Once you get used to the load, you can do two workouts at once, one after the other.

6. Denise Austin’s “Quick Weight Loss” program has been translated into Russian

. Nowadays more and more training videos are being released and fewer of them are translated into our language.

7. You will not need any additional equipment other than dumbbells and a mat.

1. If you have been doing fitness for some time (for example, with Jillian Michaels), then the load that Denise Austin suggests will seem too easy for you.

2. The movements that the trainer uses in the first part of the fitness course are wide and very sweeping. Prepare more space in the room.

"Fast Weight Loss" with Denise Austin will become a real guide to the world of fitness for beginners. You will lose excess weight and tone your muscles

, master home workouts and make your figure irresistible.

Aerobics with Denise Austin is work with the energy zones of the body, as a result of which the metabolism in the body improves. As a result, excess fat is burned. Your figure becomes slimmer.

The aerobics complex with Denis Austin includes a sequence of intense bodybuilding exercises, alternating with general strengthening exercises. In other words, several short strength exercises are inserted into the complex of cardio circuit training exercises. It is this sequence of exercises that promotes intense calorie burning.

Denise Austin Aerobics includes:

• exercises for the upper body (back, shoulders, arms and chest).
• exercises for the lower body. The inner and outer surfaces of the legs are worked out.

• on Monday, Wednesday and Friday a cardio complex is performed;
• on Tuesday and Thursday, do strength exercises aimed at working the upper and lower parts of the body, as well as exercises for the abdominal muscles;
• Cardio and strength exercises are performed on Saturdays.

The first results of performing a set of aerobics exercises with Denise Austin will not be slow to show up after just 10 days. The reward for your work will be: a slim figure, a flat tummy, sexy hips and buttocks.

Also take a look here:

Fitness expert and instructor Denise Austin's program has gained popularity due to its accessibility and easy-to-follow exercise routine. This course is ideal for those who want to get rid of extra pounds and tighten their stomach, but have no experience in fitness. The workouts are also suitable for those who don’t have time to go to the gym.

Effective exercises for losing weight at home

Fitness - abdominal exercises

Ab exercises 1. Lie on your back, bend your knees, extend your arms along your body. Tightening your abs as much as possible and lifting your head off the floor, lift your upper back. Repeat 10 - 20 times.

2. Lie on your back, lift your straight left leg up, stretch your arms along your body. Raise your upper back, tensing your abs as much as possible. Your arms and right leg should be suspended. Repeat the exercise with the other leg. Number of repetitions - 10 - 20 times.

3. Lie on your back, bend your left leg at the knee, cross your right leg behind it, and place your arms bent at the elbows behind your head. Raise your upper body and stretch to the right. Do 10 - 20 side crunches to the left and right sides.

Fitness - exercise - push-ups from the knees

push-ups from the knees

Initial position. Focus on your knees, placing your arms straight and slightly wider than your shoulders.

Technique. As you inhale, bend your elbows and lower yourself down until your chest touches the floor (mat). As you exhale, return to the starting position with your arms straight.

Quantity. Perform three sets of 20 repetitions.

Fitness - exercise - strengthening legs and buttocks

strengthening legs and buttocks

Place a folded towel under your stomach. Lie on the floor, arms along your body with palms facing inward. Stretch your feet, thereby stretching your spine. Raise your upper body and hold for 10 seconds. As you exhale, lower your upper back. You can make the exercise more difficult and lift your legs at the same time. Do it 3 times.

Fitness – exercise – “Bicycle”

exercise - “Bicycle”

This is the best exercise for the rectus abdominis and oblique (waist) muscles. Do the exercise correctly:

Lie face up on the floor and place your hands behind your head. Pull your knees toward your chest and lift your upper torso until your shoulder blades lift off the floor. Don't strain your neck. Straighten your left leg while rotating your upper body to the right and reach your left elbow towards your right knee.

Do the exercise in the other direction - pull your right elbow towards your left knee. Repeat 12 - 16 times.

Basic exercises for losing weight on legs

Basic leg exercises

Stand straight, feet shoulder-width apart and knees slightly bent, arms at your sides. Do 10 - 20 slow half-squats, raising your arms parallel to the floor.

Stand straight, feet wider than shoulder width, hands on your waist. Perform 10 - 20 half squats, alternately raising your left and right legs onto your toes.

Get on your knees and place your straight arms on the floor. Raise your left leg bent at the knee to the level of the pelvis and lower it again. Do the exercise 10 - 20 times. Repeat on your right leg.

Do 10 - 20 lunges alternately on your right and left legs. Try to lower your knee as low as possible: the load on the buttocks will be greater.

Place your feet together. Do 50 calf raises.

Feet together. Turn your heels in different directions at least 20 times.

Fitness - exercise - Cobra

exercise - Cobra

Lie face down on the floor with your arms extended along your body, palms down. Tighten your abs and glutes and lift your chest off the floor. Raise and lower your arms along your hips. Raise your legs to a distance of 6 - 8 cm from the floor. Hold for a count of 3 and lower to the starting position.

Repeat 8 - 10 times.

Fitness - exercises for the muscles of the chest, shoulders and arms

To perform these exercises you will need dumbbells.

1. Stand straight, arms with dumbbells bent at the elbows, feet shoulder-width apart. Straighten your arms with dumbbells forward 10 - 20 times.
2. The starting position is the same as in the previous exercise. But this time you need to straighten your arms down. Do the exercise 10 - 20 times.
3. Take a basic stance with your knees slightly bent. Place your arms bent at the elbows behind your back and hold dumbbells in your hands. At the same time, straighten your arms up. Repeat 10 - 20 times.
4. Stand straight, feet wider than shoulder-width apart, arms at chest level and elbows bent. Raise your arms to the sides 10 - 20 times.

Fitness - exercise - for the buttocks

squats for beautiful buttocks

Stretch your arms forward, and then slowly squat, slowly stand up. A slow pace is needed in order to tense exactly those muscles that we need.

It is advisable to choose a chair so that the exercise does not seem very boring to you. In other words, so that they are just above the knee joint. Thus, you will ensure maximum energy expenditure for the body, allowing it to burn fat.

There is nothing super complicated about these effective fitness exercises. So after just a few weeks of regular exercise, you will be able to proudly flaunt in a short skirt! Good luck!

Don't forget to like and share the article with your friends.

Advantages and disadvantages

A significant advantage is that the program is exciting; it motivates further implementation. The selections are made in such a way that it is impossible to guess which exercise will come next. This makes each practice a little adventure, exciting and arousing curiosity. For beginners, the complexes included those variations of classic movements that allow you to explore your body and its capabilities.

The lessons are structured in such a way that every time you feel low in strength, something lifts your spirits and inspires you to continue. Different lessons can be done separately, devoting about 10-20 minutes to practice, or done sequentially all together, then the lesson will last about 50 minutes.

Many positively assessed the music selection, which is used as a sound background. Music evokes a feeling of joy and an influx of strength, gives positivity and confidence that you will perform even the most difficult asana. At the end of the lesson there is no feeling of physical or psychological fatigue, but this is due not only to the musical design. The sequence of actions is designed exactly this way in order to reduce the discomfort in the muscles after exercise to the limit.