Laysan or Liza Albertovna Utyasheva is a talented Russian athlete, World all-around champion and ward of the legendary Irina Viner, who has become an equally successful TV presenter and socialite. Today Laysan is a real star of Russian show business.
Having faced the problem of excess weight in the past, the wife of Comedy Clab resident Pavel Volya, and the mother of two children, after leaving the sport she was able not only to lose weight, but also to develop a simple and effective training course on weight loss, helping women, regardless of age, remain the ideal of beauty and beauty. grace.
Shape Options
Laysan Utyasheva is known in Russian show business not only for her sporting achievements, but also for her rare, oriental beauty, which periodically competes with the ideal forms of a model figure.
Laysan Utyasheva now. Photo.
For more than 10 years, Irina Viner’s ward, who has not entered the sports arena, suffered for a long time from excess weight, and having lost weight, she was able not only to regain her previous shape, but also to successfully maintain it, proudly saying that after the birth of her children she regained her “girlhood” " weight.
The parameters of Laysan Utyasheva’s figure today make her look like a real fashion model.
| Options | Meaning |
| Height | 167 cm |
| Weight | 47-50 kg |
| Chest – waist – hips | 84 – 58 – 84 |
| Bust volume | 85 V |
| Bust size | 2 |
| Clothing size | 42-44 |
| Shoe size | 37 |
| Hair color | Dark chestnut |
| Eye color | Dark brown |
| Appearance type | Mixed |
| Nationality | Russian |
Diet and nutrition principles
The athlete lost weight with the help of a strict diet , impossible without willpower and enormous efforts on herself. According to the gymnast, she was never thin, but by the age of 20 she reached her maximum weight, stopping regular training and becoming very interested in her favorite baked goods and high-calorie foods.
Along with her increased weight and blurring figure, apathy and severe fatigue became constant companions of the former gymnast, which did not go away even after a long rest. Deciding to pull herself together, Laysan went on a diet and consulted doctors.
Some of the recommendations helped her, some didn’t, and then the TV presenter developed her own nutrition and training program, which allowed her to restore her body and get rid of 32 kg over a fairly short period.
After the birth of her first child, the problem of excess weight again became acute for Utyasheva, bringing with her 10 extra kilograms and forcing her to completely reconsider her diet.
Pavel Volya’s wife doesn’t like to remember the struggle with excess weight, but having become the leader of a weight loss project, she satisfied the curiosity of fans by publishing her own program for losing weight and keeping fit.
Principles of weight loss and nutritional basics for a former gymnast:
- First of all, when losing weight, according to the TV presenter, the right motivation is important. It is this that allows you to tune in to the process of burning fat, stop eating your favorite, unhealthy foods and start your metabolism.
- The basis of normal weight is considered to be a balanced, but not high-calorie diet, consisting of minerals, fats and carbohydrates necessary for the proper functioning of all organs and systems. Leysan does not advise strictly and strictly restricting yourself in food, since a sudden change in diet will only cause harm and will contribute to the further accumulation of extra pounds. It is best to choose a gentle diet for yourself and completely exclude high-calorie foods from your diet.
- Constant training helps not only to fight extra pounds, but also to improve body contour. The gymnast is sure that sports activities should not be very intense, causing fatigue, but they must work out all muscle groups, eliminate sagging skin and tighten muscles.
A feature of the diet is also intermittent fasting, which consists of an 8-hour meal and a “hunger break” for the next 16 hours.
The “starvation diet” of the former gymnast quickly became known to the public, who were not only amazed, but also admired by the strength and tough will of Utyasheva.
During the period of “fasting”, the diet of Pavel Volya’s wife consisted of:
- a warm glass of water, drunk for breakfast and dinner along with a fruit salad and berry smoothie;
- baked fish and shrimp or chicken fillet with vegetable salad for lunch.
Before each meal, Utyasheva always drank a glass of warm water.
According to Laysan, such nutrition is best done in the warm season while on vacation, since it not only helps to quickly get rid of extra pounds, but also conducts a complete detox of the body.
Diet rules for Leysan Utyasheva and sample menu for 1 day
Laysan Utyasheva lost 32 kg over the course of several months due to a strict diet, and having regained her shape, she switched to a sports diet, tailored to the body’s need for minerals and vitamins, completely eliminating from it:
- confectionery, baked goods and other flour products;
- sweets, chocolate and cakes;
- any fried food;
- fatty foods;
- alcohol.
The gymnast composes her menu according to the following rules:
- Breakfast and lunch should include protein dishes made from lean chicken, fish or seafood.
- Among pasta products, you can only consume durum products containing large amounts of B vitamins and minerals.
- Dairy products enrich the body with calcium, so it is impossible to exclude them from the diet completely. Instead of full-fat milk and sour cream, you should consume fermented milk products, cottage cheese, hard cheese and bio-yogurt containing no more than 10-15% fat.
- It is impossible to go hungry, especially for a long time, since this technique only harms the body, provoking the appearance of stress, which subsequently forces the body to accumulate calories. In addition, refusing food along with extra pounds depletes the body, causing a loss of strength.
- Fasting days spent on kefir, buckwheat or cucumbers are completely useless and only contribute to the appearance of weakness and deterioration of health.
- All foods in the diet should undergo minimal heat treatment, which allows them to preserve enzymes and minerals. Vegetables should be eaten raw, and other dishes boiled, baked or steamed. Leysan does not like to fry food, noting that such heat treatment does not contribute to weight loss and health of the body.
- The body needs water to maintain basic body functions, therefore it is mandatory to adhere to the drinking regime at the rate of 1-1.5 liters of water per day. In addition, plenty of fluid helps maintain skin elasticity and health. When drinking water, you should also remember that the liquid is at room temperature, which is most suitable for the human body. Laysan drinks a glass of warm water at least 4 times a day: immediately after waking up, before playing sports, before breakfast, lunch and dinner. On vacation, the gymnast also recommends avoiding sweet lemonade, coffee and cold milkshakes, which contain a large amount of carbohydrates.
To lose weight, Laysan actively went in for sports.
The gymnast’s usual menu includes 5 meals, 200 g each, which allows you to maintain the body’s level of satiety and the necessary energy:
| Breakfast |
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| Snack |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Laysan tries to use this kind of nutrition constantly, noting that its balance allows you not to feel hungry, but also saturates the body with important microelements.
Among the foods chosen by the former gymnast, buckwheat is also especially loved, which Laysan often includes in her lunch along with grapes and green salad. The TV presenter usually adds tomatoes or cucumbers to dinner, and tries not to eat meat products.
Pavel Volya’s wife does not consider herself a vegetarian, but prefers fish and seafood to meat dishes. Utyasheva replaced any baked goods that she previously loved so much with yeast-free flatbreads, which saved her in moments when she really wanted flour.
Despite Laysan’s strict diet, according to her, she spends a lot of time in the kitchen, and considers cooking to be the sacred duty of any woman. On the TV presenter’s stove there may be pasta with vegetables, pureed soups, fish steaks or omelettes with spinach.
The main thing in cooking, according to Utyasheva, is the minimum cooking time , which allows you to preserve a large number of enzymes. The longer food is heated, the less nutrients remain in it, so all dishes should be quickly fried, briefly stewed or boiled, or steamed.
Vegetables, according to the gymnast, should remain crispy, so they retain a large amount of fiber and microelements.
Gymnast menu
Utyasheva’s approximate menu looks like this:
- Breakfast: a couple of soft-boiled eggs with whole grain bread and green tea.
- Snack: half a pack of cottage cheese with an apple.
- Lunch: a piece of steamed fish with rice.
- Snack: a glass of low-fat yogurt or assorted fruit.
- Dinner: a serving of chicken breast with vegetable broth.
The gymnastics diet requires eating at least 5 times a day. This approach allows you to maintain a feeling of satiety and the necessary level of energy.
Morning exercises
Laysan Utyasheva lost weight not only due to dietary restrictions, but also thanks to regular sports activities, necessary for losing weight and shaping her figure.
The former gymnast is confident that a properly selected set of exercises can not only remove fat deposits, but also tone muscles. So after breakfast, Pavel Volya’s wife runs in the fresh air for about 20 minutes, and then does swimming and yoga.
Every morning Laysan begins with morning exercises. The former gymnast's warm-up initially lasted about 10 minutes, but gradually reached 40 minutes and allowed her not only to warm up her muscles, but also to return her body to vigor and fighting spirit.
Mandatory exercises in Laysan morning exercises are:
- twisting a hoop;
- leg-split;
- cat pose involving arching the back and pulling up.
According to the gymnast, the morning warm-up should not be longer than 20 minutes. and should proceed smoothly, without sudden efforts. Since you should gradually accustom your body to physical activity, the TV presenter advises the woman to gradually increase the time of exercise, and for busy young mothers to replace exercises with jogging with a stroller.
Program and lessons for individual gymnastics lessons
Laysan has developed a “Personal Trainer” program for doing gymnastics at home. The essence of such a workout is not to lose weight, but to strengthen muscles, improve stretching and coordination of movements. A 10-minute workout will work to improve your figure. The complex will be very useful because it:
- accessible to every person; the gymnast talks in detail and clearly about the correct execution of each exercise;
- unique; the exercises included in the complex are not found in other programs;
- performed at a slow pace, so it is optimal for morning training when you need to wake up the body;
- improves posture, increases body flexibility, makes stretching as possible;
- allows you to work out different parts of the body: lower and upper limbs, stomach, thighs.
Watch the video of Laysan Utyasheva’s “Personal Trainer” program:
But experts warn that Laysan Utyasheva’s “Personal Trainer” program is only suitable for those people who have natural body flexibility. However, the gymnast draws up individual training programs taking into account the characteristics of the person and his level of physical fitness.
Exercises for weight loss from Laysan
Laysan Utyasheva lost weight, became the host of her own project and developed her own weight loss program, including a set of exercises for a thin waist, slender legs and hips. You need to perform each exercise at least 20-50 times at a good pace, while keeping your shoulders in a calm, relaxed state and without holding your breath.
| Exercise | Performance |
| Mill | It consists of lateral turns of the upper body with arms extended in different directions. During this exercise, the lower part of the body should remain completely motionless due to the tension of the internal abdominal muscles. |
| Squats | They are carried out with the sacrum looking down and the abdomen retracted. While squatting, you need to press your weight on your heels on the floor without protruding your buttocks. |
| boat | It is performed lying on your back with your stomach pulled in and your legs extended. During the exercise, lifting the upper and lower parts of the body, leaving the buttocks fixed, move them apart and move the extended legs together at least 25 times. |
| Scissors | They are reminiscent of the “Boat” exercise, but are done while lying on your stomach. The upper and lower parts of the body should be stretched and raised above the floor, and the stomach should remain motionless. Breeding and adduction are performed with outstretched legs. |
| Kitty | A version of the stretch that is the “good cat”, which requires you to slowly stretch your lower back, and the “evil cat”, which requires you to bend your lower back and pull your stomach in. |
Despite the deceptive ease of the exercises, if you concentrate on performing each movement, after 1.5 months you can see the first, impressive result.
You need to do the workout 3-4 times a week, as a full-fledged workout or as an additional complex during a regular fitness class. After completing the complex, you should rest for about 30 seconds and repeat the exercises in the same order.
Gymnastic career of Laysan Utyasheva
Utyasheva got into gymnastics quite by accident: her mother brought her to dance classes and thanks to the coach, who drew attention to the girl’s incredible flexibility, Laysan became famous in the world of sports. Until 1997, she trained in Ufa, then she and her mother moved to Moscow, where after 2 years she won the title of Master of Sports. And then her career grew rapidly:
- 2001 – absolute champion at the World Cup in Germany;
- 2001 - gold in Madrid at the World Championships;
- 2002 - silver medal at the international tournament in Slovenia;
- 2004 – conquered the European Rhythmic Gymnastics Championship;
- 2004 - gold at tournaments in France and Latvia.
Unfortunately, her further career was interrupted by Laysan’s forced departure from big-time sports. The fact is that at the next examination in Germany (2002), a bone divergence on one leg and a fracture of the scaphoid bone on the other were diagnosed. Doctors gave the most dire prognoses, including ending up in a wheelchair and complete loss of independent movement.
But Utyasheva showed herself to be a strong, strong-willed person. Surgeons performed a number of operations, and Laysan herself actively trained and already in 2004 proved that she deserves the highest awards.
In 2006, the girl, together with coach Irina Winner, decided to leave big-time sports. She did not manage to become an Olympic champion, but 4 of the most difficult elements in gymnastics are named after her. The name of Laysan Utyasheva will forever go down in the history of world gymnastics as an athlete who competes with injured legs.
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Recommendations for women from Laysan
Having coped with the problem of excess weight, Laysan published her own principles allowing women to quickly regain shape and improve the general condition of the body.
In addition to proper nutrition and exercise, Pavel Volya’s wife advises:
- Use special creams and oils to maintain the tone of the abdominal skin, as well as massage and rub with ice cubes.
- Regularly visit the sauna, which helps remove toxins and excess water from the body. According to Laysan, you should not go to the bathhouse while breastfeeding.
- To correct a sagging belly after childbirth, use a bandage or special underwear, which instantly restores the body and makes it attractive.
- If you cannot have a full meal, you need to use protein or cereal bars.
The TV presenter strongly recommends that all her fans find at least 30-40 minutes a day for themselves, devoting this period to their favorite beauty rituals. At this time, Laysan herself tries to take a bath or meditate, and also makes sure to massage with ice cubes, which quickly tighten the skin and give it freshness.
Leysan pays special attention to night rest, which necessarily consists of 8 hours of full sleep. The former gymnast tries to go to bed no later than 23:00, and before going to bed, removes her mobile phone and other gadgets from sight. Utyasheva never changes her daily routine, periodically even abandoning parties for the sake of relaxation, or leaving social events early.
Laysan Utyasheva is a gymnast and TV presenter, known for her sporting achievements and marriage to one of the Comedy Club residents.
Having suffered for a long time from being overweight after finishing her sports career, the World Champion was able to not only pull herself together and lose weight, but also share her achievements with other women who faced the same problems after childbirth or a love of delicious food.
How to maintain your figure after losing weight
The athlete knows like no one else that maintaining a figure after losing weight is not so easy. Losing weight is only half the battle. It is necessary that the new daily routine and special diet remain with you even when you lose all your extra pounds.
Eat more vegetables and fruits, diet soups, prefer kefir and yogurt to your usual coffee or tea, as well as low-fat cottage cheese and cheese over chips and fried foods.
Take more walks in the fresh air, be in nature. Try to visit the bathhouse, swimming pool or sauna at least a couple of times a month. And also do your favorite cosmetic treatments and massages.
