Tracy Anderson – Metamorphosis

Super program from Madonna's trainer. Tracy claims that she can help you achieve a slim and graceful body without the effect of pumped up muscles, which is especially important for those who want to look not so much athletic as petite and fragile. This effect is achieved by working out small muscles that form the silhouette, without increasing as much as large muscles. In other words, this course is designed not for terrain, but for silhouette.

This course is designed for 90 days.

The videos below are 1 cardio workout and 9 strength workouts, each of which takes 10 days. Cardio is done after every strength training .

You need to study for 6 days in a row, then take a day of rest (that is, choose 1 day off per week). The 10 days for one video also includes weekends.

Diet for the Metamorphoses course

It's no secret that any workout is much more effective if you follow a certain diet, in other words, a diet. For metamorphosis, Tracy Anderson offers her own diet, which consists of strictly limiting daily calories to 1000-1200 Kcal.

Allowed foods: lean meat, fish, eggs, green vegetables, herbs, berries, cereals, durum wheat pasta, olive and pumpkin oil.

Cereals, that is, carbohydrates, should make up a minimum share in your daily menu, because... Reducing carbohydrates as much as possible is the most important step to burning excess fat. Proteins (meat, fish, eggs), on the contrary, should become the basis of your diet. Vegetables and berries are auxiliary elements. They are sources of useful microelements and are good helpers if you want to diversify your menu and taste sensations.

You need to drink 1.5 - 3 liters of water per day. Avoid alcohol and sweet drinks altogether. Avoid unhealthy foods - ready-made sauces, fast food, any sweets, baked goods, etc. If you want sweets, it is better to buy a sweetener and use it in cooking.

Your day should include a full breakfast, lunch and dinner + afternoon snack.

Due to the low caloric intake, the diet can be followed for a maximum of 6 weeks. Then you need a break of 1 month (if you have not yet achieved the desired result and want to continue the diet), which consists of increasing your daily caloric intake and introducing previously excluded foods into your diet (but you should not get carried away).

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.

1. 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.
2. 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.
3. 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.
4. 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.

Tracy Anderson Video: Metamorphosis

https://www.fitnessera.ru/trejsi-anderson-metamorpho...cy-anderson-metamorphosis.html

What's the point

You strictly limit your calorie intake (about 1000-1200 kcal per day) and get them mainly from three sources: meat or fish, green vegetables and berries. Carbohydrates - only from whole grain products (mainly cereals). Fats - only healthy unsaturated fats (olive, pumpkin oil) and just a little bit. And a lot of water (1.5–3 liters per day) to replenish fluid reserves after physical activity and quickly remove waste products from the body.

How the diet works

Task number one is to burn as much excess fat tissue as possible. Therefore, carbohydrates are limited, that is, fuel, the excess of which is quickly converted into fat. Task number two is to get maximum nutrients (protein from meat, antioxidants and fiber from vegetables and berries) to strengthen muscle tissue. Training - six times a week for at least half an hour.

How to switch to it

Follow the three-week menu (see below) or alternate weeks.

What is better to refuse

Fast food, food with preservatives, dyes and other artificial additives, fatty sauces, alcohol, coffee. Instead of regular milk and kefir, Anderson advocates soy, almond and rice milk; instead of yoghurts and cottage cheese - soy cheese tofu and soy yogurt.

What to focus on

Lean meat and fish, eggs, fresh vegetables and berries, whole grain pasta, quinoa, brown rice.

How many times a day to eat

Breakfast, lunch, afternoon snack, dinner. In addition, Tracy recommends drinking a glass of freshly squeezed parsley, kale, apple and ginger juice every day.

Duration and result

The diet creates a strong calorie deficit, so you can follow it for no more than six weeks. If by this time you have not reached the desired weight, add calories (eat whatever you want, but in reasonable quantities), and repeat the diet a month later. In a week it takes 1.5–3 kg.

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:

1. 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.
2. 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.
3. 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.
4. 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.

Third week

Pros:

Minuses:

• Quite filling (due to proteins and vegetables), you don’t need to spend a lot of time and effort on preparing dishes, you can stick to it in any conditions, including at work. The predominance of protein foods in the diet stimulates weight loss, according to a recent study by Donald Layman from the University of Illinois.

Sorry, I don't dance

Everyone can dance. Even those who have health problems. But it is better for them to choose a calmer style, for example, waltz or Argentine tango. It is unlikely that they will help you lose too much weight, but your body will become slimmer and more toned, and your skin will not sag in dull folds after losing weight. After all, any dance, in essence, is gymnastics to music, reflecting the state of the soul.

Only a few very serious diseases can be contraindications to dance lessons:

• epilepsy and other mental disorders;
• exacerbation of chronic diseases of internal organs;
• acute viruses and infections;
• severe diseases of the musculoskeletal system;
• injuries and damage to the spine;
• varicose veins and thrombosis of the lower extremities in the later stages.

You should not practice fast and oriental dancing during pregnancy and immediately after childbirth. For those who suffer from diabetes, oncology and autoimmune diseases, it is better to discuss the possibility of exercise and style with a doctor.

Fitness program (six times a week for 30–60 minutes)

1. Download music tracks lasting 20 minutes and with each song change the type of cardio exercise (treadmill, jumping rope, running, dancing, etc.).

2. For the remaining time, perform abdominal crunches (front and side, 10–60 repetitions), arm exercises with weights (each weighing no more than 1–1.5 kg, 10–60 repetitions) and grand pliés for the leg muscles (10–60 repetitions).

https://www.jv.ru/food/diety/15956-dieta-lichnogo-...amenitostej-trejsi-anders.html

A series of messages “for the body”:
Part 1 - Training the muscles of the respiratory apparatus Part 2 - Negative information destroys health... Part 22 - Handstand: What exercises will help you achieve your goal Part 23 - Universal stretching for every day / Stretching / Leg complex Part 24 - Tracy Anderson "Metamorphoses" - a 90-day program Part 25 - Callanetics - for beautiful legs Part 26 - What's in my BALLET BAG... Part 34 - Ayurvedic home remedies for low vision Part 35 - for a healthy back Part 36 - 30 most effective exercises for buttocks

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.

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.