Brief biography of Irina Turchinskaya
The famous TV presenter and model Irina Turchinskaya was born into a Soviet military family. Parents taught their brother and sister discipline from childhood. In elementary school, Irina attended the gymnastics section. Participation in local competitions and championships did not bring prizes or titles, but allowed me to develop flexibility, strength and endurance.
After classes and activities, Irina loved to run at the school stadium. Running helped maintain physical fitness and satisfied the need for movement.
After graduating from school, Turchinskaya entered the Russian State University for the Humanities to major in computer information protection. However, the athlete soon decided that she did not want to connect her future life with technology, and submitted documents to the Institute of Physical Education.
While studying at the university, Turchinskaya became interested in bodybuilding and fitness and began visiting the gym. Irina took part in competitions and championships and won the title of Moscow vice-champion in body fitness (2002).
In addition to participating in filming for magazines and talk shows, the athlete oversees her own fitness room, works as a personal trainer and nutritionist. Turchinskaya is fond of traveling and has visited the USA, Thailand, and India more than once. Irina is the director of the Liner restaurant.
Turchinskaya collaborates with the brand of dietary supplements Farmaplant, which produces weight loss products.
Telosophy of Turchinskaya
“My husband greatly influenced my personal growth,” Irina once noted. The sudden death of Vladimir changed Turchinskaya even more, because in an instant, from a wife who protects the home and waits for her husband from work, she had to become the main breadwinner in the family and raise her daughter to her feet herself. Irina began her new life by getting rid of her old job - she resigned as director of a fitness club and received additional education in nutrition. For about a year after the athlete’s death, his widow did not give any interviews. Only in 2011, shortly before the release of the Turchinsky “family” book “Fitness. Male and female views”, on which the couple worked together, nevertheless agreed to talk with the press and answer the question that interested everyone, how she was able to survive the tragedy: “Everything that does not kill you will make you stronger. Couldn't have said it better. I understood that I had two options: stop living or continue. I just chose the second option,” Irina told kp.ru.
From private security company to the stars. How Turchinsky became Dynamite and almost blew up the USA Read more
To date, Turchinskaya already has three books. The last one is “Telosophy.” How the Brain Pushes the Body” was published in 2021 and became a very significant work for the Dynamite widow herself, as she admitted on her Instagram: “Since childhood, I was always missing something. Either mother’s love (I just didn’t know how to see it), then faithful friends, then a prince on the whitest horse, self-confidence in the profession, courage, perseverance, patience, gentleness - continue for me ad infinitum. I matured into my own philosophy of life, honed the “handwriting” of thoughts and actions, if you like. And I kept waiting for that very state to come when it rings, and is weightless, and you know, and you can. When you shimmer with all colors at once, when everything is the same outside and inside. I feel that today it is very close,” Irina wrote a few weeks before the presentation of the book.
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Training program: exercises for weight loss
Irina Turchinskaya is the author of a method for reducing body weight. In addition to physical exercises, the technique includes dietary recommendations, elements of yoga and psychological techniques. Each Turchinskaya program takes into account the physiological characteristics of different ages.
To lose weight, the fitness trainer suggests combining static and dynamic loads. The complex is performed 3 times a week. The number of approaches starts with the maximum possible and is increased to 3, static loads are performed for a minute. Warm-up includes swings, stretching and boxing.
Examples of training by Irina Turchinskaya:
Day 1:
» Static squats. » Push-ups from the wall or floors with wide arms. » "Boat". » Reverse plank. "Penknife." "Lumberjack"
Day 2:
» Classic plank. » Sana “Downward Facing Dog” with support on one hand. » Hold dumbbells in front of you with bent arms. » Gluteal bridge. » Swing your leg to the side from a lying position. " "Bike".
Day 3:
» Burpee. » Push-ups from the knees with a narrow position of the hands. » Stepping onto the platform. » “Corner” on the floor. » Push-ups from the floor or bench with wide arms. "Penknife."
Turchinskaya herself works out every day for 1.5-2 hours to stay in shape. The model works on simulators, and also often uses additional equipment: fitness balls, dumbbells and elastic bands. Turchinskaya also enjoys yoga and boxing.
A set of exercises from Irina
In order not to turn the article into a long panel with fifty photographs, let’s consider the first of the complexes proposed by Irina - “18+”, especially since all three begin with the same warm-up, are built on similar principles, and in their main part they contain a lot in common. So…
Warm-up
- Boxing.
Stand with your feet shoulder-width apart, keeping your head and back straight. Make 30 sharp blows with both hands forward and another 30 upward. Warm up your shoulder girdle - Mahi.
The starting position remains the same. Trying to keep your back straight, make 30 quick swings forward with each leg, trying to keep your thigh parallel to the floor at the highest point. Prepare your legs for the load - Bending.
It's simple: bend each knee 30 times, lifting your heel back without strain. A simple exercise will tune your calves to work - Tilts.
Raise your clasped hands above your head and do 30 shallow bends forward. At your lowest point, your body, including your outstretched arms, should form a right angle with your legs. Don't forget about the belly and sides - Knee rotation.
Place your feet together, place your palms on your knees and begin to rotate: 30 times in one direction and the same amount in the other. Joints also need a warm-up
Dynamic training
Unfolding-jumping
Squat down with your hands on the floor. First, with a quick push, move your legs back, stretching your entire body in one line, then return them to their previous position and just as sharply jump up, throwing your palms above your head. If you move at a good pace, you will expend a lot of energy, and your legs, back, stomach and entire shoulder girdle will get a great workout.
Repeat 5 times, and after a month - 10.
Jumping is not easy to do, but it uses several muscle groups at once
Knee push-ups
Get on your knees and place your hands on the floor, placing your palms parallel to each other. Bend your elbows so that your chest touches the floor, and then straighten. The body remains straight, the abs are tense, the arms are wide, and the elbows diverge to the sides.
Exercises for losing weight in your arms: https://medvoice.ru/spinka-kak-kartinka-uprazhneniya-dlya-pohudeniya-ruk-spinyi-i-plech/
Repeat 5 times, and after a month - 10.
Works the muscles of the arms, chest and shoulders
Chair rises
Choose a sturdy chair with a secure seat. If you have difficulty maintaining your balance, place it against a wall to have solid support while performing the exercise. Stand up straight, place your palms on your waist, and place your right leg on the seat of a chair. Using the muscles of your buttocks and right thigh, push your body up until your right leg is completely straight. Return to the starting position.
Nutrition program
Irina Trchinskaya advises eating no more than 3 times a day. Of these, only breakfast or lunch should be plentiful and satisfying. For breakfast, the fitness model prefers oatmeal or pearl barley with sesame seeds and raisins. For lunch – a portion of complex carbohydrates and meat. And for dinner, which should be no more than an hour and a half before bedtime, there is some meat and vegetables.
Every day the TV presenter eats 250 g of fruits and 500 g of vegetables. All products are fresh and environmentally friendly. Portion sizes are small, around 200g for carbohydrates and proteins. Turchinskaya monitors the calorie content of the food she eats. To lose weight, the model recommends reducing the daily energy value of the diet by 50%.
As a snack, Turchinskaya prefers 30 g of marmalade, meringue or marshmallows. The fitness star does not exclude sweets from her diet, but strictly limits their quantity.
Rules for losing weight - the path to slimness
The most important thing is attitude
Your thoughts play a determining role in how successful your fight against excess weight will be. Don’t look for excuses, don’t put off losing weight “until tomorrow, Monday,” don’t make excuses for lack of time, money, “big bones,” or heredity.
Don't look for a reason, as weak people do. Just make a decision and believe in yourself. And you will see how not only your body, but also your life changes for the better.
Three whales
For the normal functioning of the body and obtaining lasting results, all three components must be involved: movement, measure and discipline.
Don't expect quick results
You cannot lose 30 kg in a month. Deal with it. The average rate of weight loss is 1 kg per week. Slowly, smoothly, evenly, and most importantly - forever, this is the only way to lose weight.
Also, set realistic goals. Do not overestimate your efforts and the efforts of your body.
Voice your intentions
Yes, at least tell your family about them - this will be additionally motivating, because now you will have to keep your word. Record a video of your new self.
Keep a diary
Record in it what you think and what you do to lose weight,
what do you eat? Write down the desired weight figure in it and enter intermediate results twice a week.
Analyze your diet
What you eat? What did you eat that wasn’t worth eating? What do you think about it? Describe your feelings. Analyze errors, write down intentions and tasks. A word written on paper has special power - all psychologists talk about this.
Learn to live in harmony with yourself
First, accept yourself for who you are, approve of yourself. Obesity is very often associated with self-dislike and low self-esteem.
Realize what feeling is preventing you from enjoying life. If this is boredom and this is what you are trying to solve with food, then get rid of boredom by finding useful and interesting activities.
Don't make a cult out of food
Think carefully and decide how much food is enough for you and how much is unnecessary.
To be aware of exactly how much you are eating, place your food on separate plates: one for a side dish, another for fish, and a third for dessert. When you see everything like this, you finally realize with your own eyes that, in fact, perhaps you are not eating so little.
Make physical activity a norm
Set aside at least an hour a day for them. Not necessarily all at once. Let's say, in the morning 20 minutes - exercise, in the evening - 40 minutes of training or a brisk walk, jogging, swimming - choose what you like.
Personal life: husband and daughter
Turchinskaya married the popular radio and television presenter Vladimir Turchinsky. Volodya was also interested in bodybuilding and fitness and set records in strength sports. For Irina, her husband was an ideal and an angel.
In December 2009, Turchinsky died of a heart attack. For four years after the death of her husband, Irina tried to come to her senses and even turned to psychologists to overcome depression. For Irina, her husband was an ideal and an angel, so the fitness guru does not consider the possibility of remarriage.
Irina is raising their common daughter, Ksenia. Mom and daughter often play sports together, visit the gym and pool. Ksenia has been doing hip-hop since she was seven years old. The girl and her group often perform at European and World Championships. Oksana also participates in filming as a fitness model and dreams of becoming a journalist.
About the authors
Irina Turchinskaya is
a specialist in excess weight correction.
Author of the “Three Ages” training methodology, trainer of the television project “Weighted People” (STS), co-author of the online training program, creator of the weight correction program in the Srednegorye region (Kislovodsk). Author of the books “IT System by Irina Turchinskaya. New life in a new body”, “Fitness for Women” (co-authored with Vladimir Turchinsky). Georgy Lebedenko is
a general practitioner, ultrasound diagnostics doctor, and specialist in preventive medicine.
Graduated with honors from Vladivostok State Medical University. He completed an internship at the University of Strasbourg. Louis Pasteur. Vice-champion of the Far East in armlifting. This, of course, is a very personal book, and not just a manual on medicine, physiology and sports. This is the story of how we saved at least one specific person from an imminent stroke. And it's not that we are superheroes. My dears, a hero is anyone who believed in us and allowed us to show the right path. My cherished goal is to live in a world where each of you can be beautiful and healthy. Once you understand that the “bad habit” of an irresponsible attitude can be corrected by yourself, you will learn and act. Simply by taking responsibility for your reality and honestly asking for help from specialists. And we will help, with pleasure and all our experience.
Irina Turchinskaya.
Why did Ira and I form a tandem? She is my patient, and I am her athlete. I am silent at her gym, she is silent at my appointment. At the same time, we discuss everything and together come up with the best ideas - what tests to take, how best to improve. An ideal and already proven symbiosis. Our common patients benefit from this - they simultaneously receive the expert opinion of a doctor who understands sports and a coach who knows physiology. I honestly believe that such cooperation has a happy development and future.
Georgy Lebedenko.
People meet...
Irina Turchinskaya
I believe everyone. When new people come to training, I believe every word. And every complex description of family difficulties and lack of time, and every announced diagnosis. Why not believe if for 20 years I have been seeing people in bodies of varying degrees of neglect with similar stories? And I’m in no hurry to say: “Nothing, we’ll fix everything.” When a client asks: “Do something with me,” I exaggeratedly explain and demonstrate why this is his area of responsibility. This is his body, his weight, he came to me in this state, and it was he who let himself down like that. Extreme weight is not just a spectacular epithet. This is an extremely dangerous, extremely excessive body weight, the constant increase of which poses a threat to life. It is important to understand - is this really related to health? In 95 percent of cases, this is promiscuity and laziness, but it is absolutely important to exclude the key problems of the body - the nuances of the thyroid gland, metabolic features. Alas, I am not an aesculapian, but a specialist in external aesthetics who was forced to take people almost at their word.
Of course, I asked for test results and the opinions of therapists, but I sorely lacked a strong decision from a professional doctor who would speak the same language with me, share goals and empathize with each patient. I dreamed of meeting such an ideal - a specialist who could equally appreciate both the sports and medical sides of the issue. This thirst for dialogue grew with every year of my professional activity.
But I also believe that nothing happens in the Universe for nothing. Therefore, in May 2021, Georgy Lebedenko and I finally found each other. This happened in the best traditions of fateful meetings - he dropped in for a minute, out of extreme necessity, to visit our mutual friend. And when we met, I was informed that Georgy was not only a doctor, a specialist in the prevention of premature aging, but also an athlete - vice-champion of the Far East in armlifting. After that, we talked for days on end and continue to talk, every thinking and searching person always finds a “deserved interlocutor” who shares his values and complements his knowledge. A chance meeting and conversation with Georgy gave rise to many projects, including this book!
When we got to know each other’s patients, we also gained the practical delight of working together. I learned about the health of my athletes exactly what I need to know as a coach in order to build a training program as effectively as possible and lead them to the desired result. I am not afraid to give insufficient load or, on the contrary, to overload with damage to health. And for my part, I provide the most constructive recommendations for patients whom George helps in his clinic.
And then a significant incident occurred for both of us, which further convinced us of the seriousness and relevance of our method.
Andrey studied with me for a month and a half. When I first arrived, I weighed about 125 kilograms. An imposing adult with a well-established outlook on life. With a height of 175 centimeters, his desired weight was 90-100 kilograms. I remember he said then: “I’ve been doing sports all my life, I follow a daily diet of 1400 calories. Everything is fine with hormones. Why am I not losing weight?!”
I love difficult clients. For me it is a matter of professional experience and experimentation. And I always ask people to be as honest as possible, otherwise nothing will work. Veiling: “No, everything is fine,” when our hands are shaking and our mood is at zero, does not suit us. It’s better to say it like it is: “I feel bad.” And the task with Andrey, who came to me for help, was one of the most interesting. The situation simply infuriated him: “I invest 150 percent, but get 20 percent in return! I train like a horse! Why do I weigh like a pig? He invited me to observe his sports process and give an expert opinion. It seemed that he was lying about physical activity and I was ready to demonstrate this by joining in the training.
But he did train four times a week - two sessions each of boxing and weightlifting. The training was preceded by a forty-minute warm-up. I ran with him and did the same exercises. And then there was another hour of plowing... I admit, I did three times less. Because each of his blows is a completely different efficiency. Like the difference between an exercise with a weight of 5 and 100 kilograms. And at this pace he worked like a clockwork: stretching legs, skipping ropes and the like. Really high energy consumption. There was no point in forcing him into additional training.
Then we started to look into nutrition - we monitored it every day and studied the reports, which were something like this: “Wednesday. First meal: three scrambled eggs with tomatoes and onions, bread, cheesecakes. Second: tomato and onion salad, borscht, bread. Third: vegetable salad with olive oil, bread, veal cheeks with mashed potatoes.” Or like this: “First: oatmeal porridge in water with raisins. Second: cheesecakes. Third: vegetable salad with sour cream. Grilled lean beef with buckwheat. There’s a lot of coffee.” No "crime". Andrey did not like pork and lamb, cakes and pastries, and preferred lean beef and chicken breast. And in fact, he limited himself to a diet, leaving a minimum calorie intake. 1400 kilocalories for an adult man is the lower limit of normal. He said: “I even sat on 900 calories, this also did not bring results.”
And he really had his hormones in order, including the main formative male metabolism - testosterone. He lived in a serious regime for an experienced athlete, which not every healthy person can withstand. And in a month and a half of plowing, before my eyes, I lost only 3 kilograms - this is very little. Then I realized that I didn’t know what to do next. There was not enough analytics and evidence to help Andrey. And then I invited him to George.
Georgy quickly assessed the patient: short stature, large build, typical endomorph (According to physiological types, all people are divided into ectomorphs, mesomorphs and endomorphs. Endomorphs have the largest physique. For more information on this, see the chapter “Metabolic Syndrome.”)
– not sculpted, with visceral (
Visceral fat (also known as abdominal) – internal deposits that accumulate around the abdominal organs and, unlike subcutaneous fat, are more difficult to treat.
) obesity.
After performing bioimpedansometry (Bioimpedansometry is a study based on conducting a galvanistic current through the human body. For more information about this, see the chapter “Bioimpedansometry as an additional diagnostic.”)
it turned out that of his weight, muscles occupy only 25 percent instead of the required 50. This is below even the female norm. Simply put, in pursuit of results, on a low calorie diet, Andrei’s body decided that in such a “besieged Leningrad” it was impossible to give away the last of its fat. Due to lack of time for recovery and sleep, the muscles began to “burn” during training. The conditional 40 kilograms of fat remained inert and did not participate in metabolic processes. 20 kilograms of energy-consuming muscles tried to cope with the collapsed load. This is similar to trying to achieve a speed of 180 kilometers per hour in a small car - the engine wears out, which still cannot consume more than five liters of fuel per kilometer - the volume is not enough. And Andrei really had enough of those 1,400 calories to feed his muscles and burn fat.
We canceled the workouts, the muscles got a rest, and the fat decreased by a kilogram and two hundred grams within a week. Additionally, they prescribed a drug that helped burn heavy brown fat, and Andrei, working out half as much, continued to steadily lose a kilogram per week.
So Georgy managed to find the right words and reshape a person’s idea of what he does with his body. He clearly demonstrated that changing your body does not always mean torturing yourself. Andrey called after: “I didn’t understand that this could happen! Guys, you opened my eyes!” He brought two sons to George, who are professional boxers. He said: “I want to understand how much muscle, fat, and water they have. I want them to have everything clear and competent. I want them to be healthy."
What would have happened if we had not stopped him then from both sides - medical and sports? Unfortunately, this was a direct candidate for a stroke, who firmly believed in the rightness, torturing himself. The three of us talked a lot, and it’s fortunate that we were able to explain to another person what sport is and a competent approach to it.
Georgy and I began conducting joint educational broadcasts on social networks and received an incredible number of questions related not only to sports training and health problems. We realized that many do not know the basics - the rules of prevention, the laws of how the body works, and do not know how to sense in time the signals of the body reporting a “breakdown”. Few people pay attention to their health before it becomes too bad and, alas, too late. And then we decided to talk to people as much as possible.
In our joint book, we will try to analyze the human body in as much detail as possible in order to draw your attention to the nuances that modern people usually miss. We will try to tell you how sports can support you during various illnesses. Of course, the anatomical list of possible diseases and characteristics of the body is much longer; particular situations can only be analyzed in practice. And our idea is to create as many such tandems as possible, in which the doctor and trainer are in mutual attention to each patient.
