Everything you need to know before starting a weight loss marathon

Any weight loss marathon is a weight loss and body shaping program for a group of people who keep constant reports and accept recommendations, consultations from nutritionists, psychologists and fitness instructors. Marathons can last 3-4 weeks or several months, but you can maintain the results obtained only if you follow all the rules of nutrition and life for many years.

The cost of marathons ranges from 600-3000 rubles and depends on several factors - the reputation of the organizer, the number of positive reviews, what is included in the program, whether there are video lessons.

Weight loss marathon: what you need to know before you start

A weight loss marathon is a competition between several program participants who receive the same conditions and compare the results obtained. These marathons last for different times, but most often they last 3-4 weeks or 3-4 months.

Practicing nutritionists assure that such weight loss programs are an excellent motivation for the lazy and always doubtful, but they warn that the proposed lifestyle will have to be followed throughout life so that the previous forms do not return.

It is important to understand that a correct/useful marathon is a whole system within which the participant is given:

• correct psychological attitude;
• detox program;
• absolutely rational menu;
• physical activity program.

Starting an offline marathon
You need to know before the start of the marathon that it will be difficult to achieve results, you will have to infringe on yourself both in food and in lazy rest. Moreover, such weight loss “in the crowd” necessarily requires regular reports to the instructor and other participants. The lack of results will be noticeable and mean that the person is ignoring the recommendations of the presenter/organizer.

Essence and purpose

The essence and goal of marathons is rapid weight loss, shocking and effective. Such programs can be of several types:

• Online marathon – held on the Internet, you just need to sign up for a specific group on a social network. You can find the corresponding groups on Viber, WhatsApp, marathons can be paid or free - it all depends on who specifically organizes the program and how long it will last.

What does the online weight loss marathon promise?
The online marathon is suitable only for those who have willpower, are self-disciplined and will not break down after 1-2 days or go to the store for buns.

Example of a prize fund for winning an online weight loss marathon

• Offline weight loss marathon - conducted in direct contact with a nutritionist, fitness instructor and other program participants. Such marathons are almost always paid; sometimes the organizers insist that participants purchase additional services. For example, a consultation with a trainer may be free, but you will need to purchase a subscription to attend training in a certain period.

A clear advantage of an offline marathon is stricter control over adherence to the program; the nutritionist personally monitors the food diary and can adjust his own recommendations “as he goes.” Regular communication with participants and specialists will not give you the opportunity to relax and give up losing weight, because it will be simply embarrassing.

Offline marathon

Such marathons can be conducted by nutritionists among their clients, in closed online groups where participants know each other at least through correspondence. The easiest version of a weight loss marathon is among friends:

• will be free;
• excellent motivator;
• there is a healthy spirit of competition.

And another option is a television marathon on weight loss, when real specialists work with the participants, and thousands of viewers watch the show. If such publicity does not frighten you, then you can safely submit an application. There will really be results, because the marathon immediately provides physical stress, nutrition is strictly controlled, so there is simply no chance of failing.

We recommend reading about how to get ready to lose weight. From the article you will learn how to mentally and psychologically prepare yourself for losing weight, how not to lose weight, and how to form healthy habits. And here is more about the basics of intuitive eating and Elena Kalen’s diet.

Terms and Conditions of Participation

The conditions for participation are very simple: you just need to submit an application, pay the specified amount and provide your initial data on weight, age and body measurements. But the rules will need to be strictly followed:

• do not miss any recommendations, do not take “unauthorized” days off;
• report to the group on time - usually participants are generally disqualified for absences without reason;
• report food products that are not suitable for consumption - for example, there is an allergy, so that the organizer can quickly adjust the menu.

It is believed that weight loss marathons are strictly contraindicated:

• under the age of 18;
• during pregnancy;
• during the period of breastfeeding.

It is imperative to inform the organizer about the presence of diseases of the gastrointestinal tract, kidneys and urinary system, and hormonal problems.

For such pathologies, the diet should be compiled exclusively on an individual basis, and the drinking regime will have to change - for example, with chronic pyelonephritis or urolithiasis, you should not drink more than one and a half liters of liquid per day.

And one more important nuance: there are separate weight loss marathons for men, which involve not only weight loss, but also strengthening/building muscle mass. It is not advisable for men and women to lose weight using the same program, since their bodies work completely differently, which means that marathons should be different.

How does the PP marathon work?

The PP marathon (proper nutrition) lasts on average 4 weeks, and this program is called express, but it can last 12 months, it goes according to the following scheme:

• Once a week, participants take measurements of their waist and hips and weigh themselves - these results are posted publicly, visible to both the coach/organizer and all marathon participants;
• every day the organizer posts a menu, participants must report on the preparation of recommended dishes with photographs of their own table;
• the marathon leader demonstrates training to the participants, an example of a set of physical exercises - there is a video recording of them, available for execution/repetition at any time of the day;
• Periodically (about once a week), the organizer reviews the most common mistakes of those losing weight in nutrition and training live.

Communication between participants is always encouraged in the marathon. For this purpose, there is a chat in which those losing weight describe their feelings, share problems and moods, give advice and motivate each other to achieve maximum results.

Participation price

The price for participation is variable; in general, the organizer can set the cost of the marathon at his own discretion, but on average this figure ranges from 600-3000 rubles for a three-week program. What determines the cost of a weight loss marathon:

• program - it may include different workouts, but often the organizers limit themselves to one complex;
• communication with a nutritionist - if the course is expensive, then most likely the specialist is constantly in touch and gives video lessons on nutrition and proper/healthy weight loss;
• supervision – is there constant communication with the organizers of the marathon, are there live broadcasts;
• Are there any prizes/rewards at the end of the marathon for the most successful participants?

And the price will be much higher if the program is conducted by a famous person. Many have been working in this field for a long time and have already earned an impeccable reputation, have many positive reviews and even guarantee results provided that all “assignments” are followed.

Watch this video about how online marathons take place:

Before and after results, do they really help?

The before and after results are posted regularly - most often both weight loss and volume reduction occur, but whether such marathons really help is a very controversial question:

• In 3-4 weeks you can lose 5-15 kg of weight - this is real. But most of the plumb line is liquid, toxins and waste, and not fat deposits.
• Restriction in food and sudden physical activity put the body into a state of shock, in which the storage systems “turn on” - further weight loss will proceed either very slowly or stop altogether.
• Training involves strength and aerobic exercise - the former are strictly contraindicated for people who are very overweight. It is unlikely that you will be able to effectively lose weight if your joints and ligaments are damaged, and this often happens during such sports activities.
• As soon as the participant, having achieved results, returns to the regular menu, the lost kilograms return and even “bring” additional ones with them.

An example of a result after a marathon
In order to get real results and not lose them, the principles of nutrition and physical activity recommended during the marathon must be followed throughout your life.

How do we run a marathon?

• We turn on “motivation” as soon as we find ourselves in the starting corridor and don’t stop until the finish line. We praise, praise, praise ourselves with all our might!
• Running is exclusively “pulse-based”. Even if you feel an overabundance of energy, and the gadgets show you that you are dangerously close to the maximum value of your heart rate or have already exceeded it, urgently slow down the pace! A high heart rate is an indicator that you are running too fast, you will soon cross the threshold of anaerobic metabolism and your muscles will be clogged with lactic acid, which will lead to a sharp drop in pace. Run smoothly, at a pace 10-20 seconds faster than the pace for “long” workouts, with your heart rate not approaching the maximum value more than 75 - 80%.
• Show respect to your teammates on the track: Do not spit or throw away cups of water without looking around.
• Stay to the right so faster runners can easily pass you.
• If you are running in a dense crowd of runners, warn about your overtaking by voice.

Weight loss marathon: program

The weight loss marathon program, regardless of duration, involves strict adherence to a proper diet. Usually the menu is the same for all participants, unless there are any individual contraindications to the use of a particular product. As a rule, days of a strict menu and relaxation alternate in a certain sequence.

The program of any marathon includes:

• effective training;
• regular consultations with the organizer;
• constant communication with participants;
• varied but healthy/rational diet;
• additional activities that prepare you psychologically for losing weight and leading a healthy lifestyle.

Training is an integral part of the marathon

Is fitness and training necessary?

Fitness and training for weight loss are a must. At first, even food restrictions will give good measurements of body weight, but physical activity is necessary for:

• accelerating the weight loss process;
• burning fat deposits;
• skin tightening;
• eliminating or reducing the intensity of the appearance of cellulite.

In addition, proper, non-exhausting workouts give vigor, improve mood, add energy - after them, fatigue, of course, is felt, but it is not critical and after 15-30 minutes an increase in performance is clearly felt.

Watch this video about whether you need exercise to lose weight:

How to start

To get long-term weight loss results, the marathon must begin with a detox, which makes it possible not only to cleanse the body of toxins and toxins, but also:

• cleanse the intestines, normalize its microflora;
• reduce the amount of free radicals in the blood;
• improve liver functionality;
• cleanse the lymph, stabilize the lymph flow.

For one day of the detox program, you can use a limited list of products:

• beets - contains natural antioxidants that trigger the entire cleansing process;
• fatty fish - polyunsaturated fatty acids in the product are necessary to strengthen the walls of blood vessels;
• carrots – protects lymphocytes from destruction, activates the immune system;
• walnuts – nourish the lymphatic system, increase its defenses;
• chicken eggs and poultry meat are needed to strengthen all cells and activate the process of removing toxins and waste from the body.

Detox products
You can diversify this list with low-fat cottage cheese, tomatoes, champignons, herbs, and natural yogurt. All foods should not be fried, but dishes made from them can be stewed and baked in the oven.

It is not recommended to carry out detox more often than once a month. The menu is based on a pronounced deficit of calories and nutrients; if repeated frequently, metabolism may slow down.

Nutrition while training for a marathon

“Marathon” nutrition during the training period before a marathon is the topic of a separate and rather lengthy article, so we will not dwell on this issue in detail here. Let's just say that you don't need to limit yourself in food.

You need energy to train, so eat as much as you can. The only task is to choose the right foods that will help you forget about hunger for a long time and fully charge you with energy.

In the pre-marathon period, you definitely need to pay attention to taking additional vitamins - this is a necessary component of preparing for the marathon. During training and during the marathon itself, along with sweat, the body leaves minerals that are extremely important for the normal functioning of the body, such as copper, potassium, calcium, magnesium, iron and others. Regular nutrition is not enough to replenish these reserves. For beginner marathon runners, taking a balanced multivitamin complex, such as Complivit, will be enough. Follow the instructions for the amount and frequency of taking vitamins from the manufacturer and everything will be fine!

Weight loss marathon: menu

The essence of the menu for a weight loss marathon is the rejection of fast carbohydrates, which are the main cause of the appearance of fat deposits. Many organizers do not even include fruit in the menu, and nutritionists consider this a correct, but too strict restriction. The advantages of the menu are that there is no feeling of hunger, the disadvantage is that the craving for sweets does not decrease, gastronomic breakdowns are possible.

An example for every day

A sample menu is given for each day:

• breakfast – boiled lentils with hard cheese and herbs;
• second breakfast (snack) - cakes made from cottage cheese, apples and oat bran, baked in the oven, with tea without sugar;
• lunch – turkey fillet cutlets and fresh vegetable salad (tomato + cucumber) with vegetable oil;
• afternoon snack - we finish the cottage cheese cakes from the second breakfast;
• dinner – cauliflower under an egg in the oven with herbs.

You can drink almost any drink a day, but without sugar, milk and cream. Decoctions of rose hips, hawthorn, dried fruit compote and fruit drinks will be useful. But only if there are no medical contraindications such as kidney disease and gallstone disease.

Recipes

The most effective recipes for a weight loss marathon:

• “Brush” salad is a classic, made from fresh beets, carrots and white cabbage. All vegetables are finely chopped or grated and mixed with vegetable oil. A dressing of sour cream with the addition of lemon juice is allowed, but only if the salad is eaten for breakfast.
• Fish in the oven - you can use mackerel, pink salmon, carp for cooking. The fish is cut into steaks, salted, sprinkled with lemon juice and baked in the oven at 180-200 degrees for 20-30 minutes. You can add carrots, onions, Brussels sprouts or cauliflower to the fish on a baking sheet. You can add vegetable oil, but only in minimal quantities.

• Curd cakes - baked in the oven for 20 minutes. Prepared from 100 g of low-fat cottage cheese (mash with a fork), green apple (grate on a coarse grater) and oat bran (add 1 tablespoon to the mixture). The mass is mixed and placed on a baking sheet greased with vegetable oil.

Natalia Mikhailovna Vaganova's weight loss marathon

Natalia Mikhailovna Vaganova’s weight loss marathon is a psychocorrectional method, the essence of which is:

• putting patients into a light trance state;
• the use of suggestive techniques;
• the use of verbal and non-verbal suggestions.

Confirmed results of the program from Vaganova:

• the permanent feeling of hunger disappears;
• the process of metabolism and fat burning starts;
• per month the weights are 15 kg.

The duration of the marathon is only 2 days, but almost all participants manage to maintain the results obtained for a long time, almost forever. The marathon is not suitable for pregnant/breastfeeding women, teenagers under 18 years of age and people with mental disorders.

Elena Kalen's marathon for weight loss

Elena Kalen's marathon for weight loss is not a classic diet, but a program based on psychology that changes people's thinking and eating habits. The main advantage of the marathon is that it has no contraindications; even pregnant and lactating women and teenagers can take it.

Elena Kalen's program:

• video lessons that influence psychology, the organizer works in the direction of linguistic influence;
• training in different formats - depends on the initial size of the participant;
• recommended menu for every day;
• regular support from a psychologist and consultations with nutritionists and fitness instructors;
• meditation.

In a month of marathon, you can get rid of 10-15 kg of excess weight, the result lasts for many years.

Irina Agibalova and the weight loss marathon

Irina Agibalova is a participant in the “House 2” project, who now positions herself as a weight loss expert and invites those who wish to participate in her marathon. She has no special education, nor any experience in such programs. It is reliably known that Irina underwent surgery to cut the stomach (resection) and liposuction of the lower extremities. Therefore, there are a lot of doubts that Agibalova achieved ideal shape only through diet and physical activity.

Her program is simple:

• dietary restrictions;
• clear calculation of calories and fat/protein/carbohydrate ratios;
• daily exercise.

Irina Agibalova before and after losing weight
Experts do not recommend using her services, because the marathon does not have a system and can become downright harmful to health.

Alena Stikhareva and her weight loss marathon

Alena Stikhareva’s weight loss marathon works as follows:

• The goals of the participants are being worked out. It is clear that there is one goal for everyone - weight loss, but special exercises with a psychologist will help make it understandable and quite achievable. An adequate, feasible plan is drawn up.
• The subconscious gets involved. Participants receive information about the calorie content of food and the need to consume carbohydrates and fats. You will be able to save money (food will be affordable).
• Workout. Three times a week, Alena gives physical activity assignments; the exercises are performed without additional sports equipment. The loads are moderate, suitable for participants of any weight.
• Menu. Prepared for every day, always delicious, the program includes more than 60 recipes.

Alena gives advice on caring for the body and face so that losing weight does not cause sagging skin. The duration of the marathon is 1 month, but it can be continued further, which will only enhance the weight loss effect.

Marathon Orskaya method for weight loss

The Orsk method for losing weight is a marathon, which is held in Orsk, Orenburg region and in Moscow. The essence of the marathon is coding for hunger, that is, the organizer works with the subconscious of people, influences them psychologically and literally “zombifies” them.

There are many reviews on the method, and most often they are negative: it is impossible to stop eating and after a few months of complete hunger be healthy, in a good mood, cheerful.

Doctors are categorically against such weight loss, especially since there are recorded cases of death of marathon participants - after 5 months of partial refusal of food, people simply fell into a coma. Hunger is generally contraindicated for weight loss, because if there are any results, they quickly disappear after “returning” to a normal diet.

Malysheva and her weight loss program

Elena Malysheva is a certified doctor, so her weight loss program is designed correctly and gives the desired results if you strictly follow the specialist’s recommendations. Features of losing weight with Malysheva:

• You definitely need to eat - at least 4 times a day, and maybe 5 or 6 times;
• for each meal you can eat a maximum of 1 glass - 200-250 g for women and up to 300 g for men;
• drink 1.5-2 liters of clean water a day - not carbonated, not compote or tea;
• you need to reduce the amount of salt and animal fats you consume;
• The doctor keeps sweets in the diet menu, but with a minimum amount of calories.

We recommend reading the article about Elena Malysheva’s diet. From it you will learn what you can and cannot eat to lose weight, the diet menu, and also how to lose belly fat at home. And here is more information about how to do meditation for weight loss.

Weight loss marathons are a good choice for those who cannot engage in weight loss on their own, do not have enough willpower and are charged only with appropriate competition. But experts warn that not all marathons are practical and effective, some of them are downright harmful.

Checklist before the marathon

• A very convenient thing that allows you not to miss a single point in the pre-race bustle: what needs to be done the day before or the morning before the marathon?
• Get a medical certificate.
• Go and pick up the starter pack.
• Buy additional gels, bottles of isotonic drink, restorative cream and drink powder, isotonic tablets, bananas.
• Change the battery in the heart monitor.
• Send to your relatives and friends points on the map where they can meet and support you.
• Fill up your car or call a taxi at the right time.
• Put your phone and watch on charge.
• Pack a backpack with your passport, starting number, things to change for after the marathon, drink, food.
• Set an alarm.
• Soak oatmeal with dried fruits overnight for quick cooking in the morning
• …..

Elena Tsvetkova. Milan Marathon, April 2021

“After the birth of my child, I ran a marathon for the second adult category. I would have laughed in the face of anyone who would have told me this a couple of years ago!”

Photo from Elena’s personal archive

For what?

I ran my first marathon in Milan in April 2021. I love Italy very much, after all, I spend every holiday there, so there was almost no choice of another country. I decided to enter the marathon, probably, after several successful half-marathons, the last one, by the way, was also in Italy, along the banks of the Garda. I really liked the idea of ​​going somewhere on a short vacation with my family, and going for a run at the same time. Although for me the prospect of running has always been something of a torture. And now, at 31, after the birth of my child, I ran a marathon at the second adult level. I would have laughed in the face of anyone who told me this a couple of years ago!

How it was?

I trained at the Marathon Academy. The intensive preparation time is 3 months, but this is from the moment the decision is made to definitely run. It was probably mentally difficult at the beginning of the distance, when I realized how many kilometers were still ahead. I was worried that I started too quickly and was using my energy incorrectly, which would not be enough to reach the finish line. And the second wave came when physical fatigue had already accumulated, when after 32-33 km I saw how strong, grown-up guys were leaving the race, taking a step or writhing from cramps in their legs. But at no stage did I want to get off. I knew what I was running towards. I was only afraid that my body would let me down and not let me run without slowing down.

How to do it?

At first, you just try to run, not take a step, and cross the finish line. Then you want to do it in 4 hours. Then you hear experienced runners predicting 3:45 for you. And then you start getting ready, and the coach with a sly smile says that actually, I could do it in 3:30. This is how goals gradually change.

Photo from Elena’s personal archive

My personal life hacks:

• The “marathon diet” works;
• pasta is the best food before a marathon;
• light rain and cool weather is the best weather for me (I will never try to set records in the heat);
• magnesium and B vitamins the day before the start help avoid cramps during the race;
• when you run out of strength, run with your head. She is enough for more;
• and during preparation - do not neglect recovery, this is fraught with injuries at the most inopportune moment.

Mikhail Gornets. Qingdao Marathon 2021

“Ask yourself two simple Russian questions: “How?” and “What for?” If the answers are “somehow” and “I just want”, that’s enough. So “Run Forest! Run!”

Photo from Mikhail’s personal archive

For what?

Last year I ran a marathon in Qingdao, China. For me, the marathon became a given when I fit into triathlon. And, since the marathon distance is an integral part of IronMan, it was inevitable for me.

How it was?

Everything was great until halfway, I restrained myself, deliberately slowed down, and apparently for good reason. If I were running a half marathon, I think I would run in 01:45:00. But the tasks were different. From the 21st to the 32nd km it became harder and harder, and as a natural result, at 34 km I got up, I just stood up and that’s it. I started walking just 8 km before the finish line, which under normal circumstances is 40-45 minutes of running. And here the war with demons began. And you take it and run, bite into recovery with your teeth, slow down your pulse with the power of thought, force yourself to eat and drink. I kept repeating as if I were a habit: “You’ll make it, bitch,” at such moments you want to throw away the clock so as not to see how the minutes that you could run fly away. At the finish line I see the final scoreboard, and on it 3:57:00, which means I did it in four hours - as I set myself the task, which means everything was not in vain. Result 3:58:58.

How to do it?

Personally, I prepared myself, so to speak. My wife is being led by a trainer, and I simply repeated after her. I won’t say that this is the best training option, but it’s not bad, because I coped with the task of running out of 4 hours, albeit “through the cracks.”

Photo from Mikhail’s personal archive

I don’t have personal life hacks, but I do have a systematic approach:

1. These are shoes.

Shoes for a runner in general and a marathon runner in particular are life, you will spend 3, 4, 5, if you’re lucky, 6 or more hours in these shoes, they have no right to be bad, old and of poor quality, good shoes mean health. And if health is not acquired at the marathon, then it would not be a bad idea to save it in all available ways.

2. This is nutrition.

Your body must be turned into an energy factory, a mechanism that processes food into energy. And this is also part of the training.

3. All other equipment.

Running shorts should not be new, they should be comfortable, a T-shirt or tank top is the same, a belt for gels is tested many times (by the way, I got burned here, my belt was made the day before departure, and at the competition I lost one gel and rubbed lower back). In general, there shouldn’t be any “suddenly”, it’s like a long car trip or a hiking trip.

Before you run a marathon, you need to know that

it won't be easy. Ask yourself two simple Russian questions: “How?” and “What for?” If the answers are “somehow” and “I just want”, that’s enough. So “Run Forest! Run!”

How do we recover immediately after a marathon?

• Drink as much as possible.
• Do some stretching to help the lactic acid leave the muscles faster.
• After the finish, don’t rush anywhere. Walk calmly from the finish line to the storage room, pick up your things, go to the locker room, change clothes, eat bananas, drink isotonic water, sweet tea. Enjoy a moment of peace and tranquility, because you have achieved the goal you have been striving for all year.
• Plan your life so that you spend the next day entirely in bed. Get enough sleep, watch your favorite TV series, read an interesting book - all this in a horizontal position, so that the musculoskeletal system recovers faster without stress on it.
• It is ideal if you spend the next 3 days completely resting: walking (if your tired muscles allow it), doing household chores that do not require much physical stress, communicating with friends and relatives. During this time, the body usually recovers, your gait will no longer resemble the movements of a rusty “iron” man, and you can make plans for the second marathon - where and when?

Good luck at the marathon!