Turchinskaya set of exercises. Irina Turchinskaya - exercises for weight loss. Book by Irina Truchinskaya

Irina Turchinskaya is a fitness and weight loss guru, model, TV presenter and author of books. As a specialist, Turchinskaya organizes seminars and webinars, consults various fitness centers and clubs, and provides individual consultations. Irina is best known for mentoring groups in the Weighted People reality show. Turchinskaya's method of losing weight is designed for people who are aware of the need to lose extra pounds and are ready to work on themselves.

General and anthropometric data

Links to social networks

Short biography of Irina Turchinskaya

The famous TV presenter and model Irina Turchinskaya was born into a family of the Soviet military. Parents taught the brother and sister from childhood to discipline. In elementary school, Irina attended the gymnastics section. Participation in local competitions and championships did not bring prizes and titles, however, it allowed developing flexibility, strength and endurance.

After lessons and classes, Irina loved to run at the school stadium. Running helped keep fit and satisfied the need for movement.

After leaving school, Turchinskaya entered the Russian State University for the Humanities on the specialty in the protection of computer information. However, soon the athlete decided that she did not want to associate her future life with technology, and submitted documents to the Institute of Physical Education.

During her studies at the university, Turchinskaya became interested in bodybuilding and fitness and began to attend the gym. Irina took part in competitions and championships and won the title of vice-champion of Moscow in body fitness (2002).

In addition to participating in filming for magazines and talk shows, the athlete supervises her own fitness room, works as a personal trainer and nutritionist. Turchinskaya is fond of travel and has visited the USA, Thailand, 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.

Training program: exercises for weight loss

Irina Turchinskaya is the author of a method for reducing body weight. In addition to exercise, the technique includes dietary advice, yoga elements and psychological techniques. Each program Turchinskaya takes into account the physiology of different ages.

To reduce weight, a fitness trainer suggests combining static and dynamic loads. The complex is performed 3 times a week. The number of approaches begins with the maximum possible and is brought to 3, static loads are performed for a minute. The warm-up includes swings, stretching and boxing.

Examples of training sessions by Irina Turchinskaya:

»Static squats.
»Wall or floor push-ups with wide arms.
"" Boat ".
»Reverse plank.
»« Penknife ».
"" Lumberjack ".

»Classic plank.
"Sana" Downward-facing dog "with support on one hand.
»Holding dumbbells in front of you with bent arms.
»The gluteal bridge.
»Swing your leg to the side from a prone position.
" "Bicycle".

"Burpee.
»Push-ups from the floor from the knees with narrow arms.
»Stepping onto the platform.
"" Corner "on the floor.
»Push-ups from the floor or bench with wide arms.
»« Penknife ».

To keep in shape, Turchinskaya herself is engaged every day for 1.5-2 hours. The model works on simulators, and additional equipment is often used: fitness balls, dumbbells and elastic bands. And also Turchinskaya is fond of yoga and boxing.

Nutrition program

Irina Trchinskaya advises to eat no more than 3 times a day. Of these, only breakfast or lunch should be rich and satisfying. For breakfast, the fitness model prefers oatmeal or 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, some meat and vegetables.

Every day, the TV presenter eats 250 g of fruit and 500 g of vegetables. All products are fresh and organic. Serving size is small, about 200 g for carbohydrates and proteins. Turchinskaya monitors the calorie content of food consumed. For weight loss, the model recommends reducing the daily energy value of the diet by 50%.

As a snack, Turchinskaya prefers 30 g of marmalade, meringue or marshmallow. The fitness star does not exclude sweets from the diet, but strictly limits their amount.

Book by Irina Truchinskaya

In 216, Turchinskaya published the book “IT Methodology by Irina Turchinskaya. New life in an ideal body. " The book is the quintessence of the thoughts of a trainer and nutritionist on weight loss and modeling a beautiful female figure. The publication is distinguished by a simple and understandable language, the entire system is clearly structured. Turchinskaya provides clear instructions on how to lose weight, get your body in shape and maintain the desired result.

Photo by Irina Turchinskaya

Personal life: husband and daughter

Turchinskaya married the popular radio and television presenter Vladimir Turchinsky. Volodya was also fond of 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 recover 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 a common daughter, Ksenia. Mom and daughter often go in for sports together, visit the gym and the pool. Ksenia has been practicing hip-hop since the age of seven. The girl with the group often performs at the European and World Championships. Oksana also participates in filming as a fitness model and dreams of becoming a journalist.

Video workouts by Irina Turchinskaya

We all know: it is better to lose weight under the guidance of an experienced trainer and according to an individually designed program; too often, what has helped one woman lose weight is ineffective for another, and even harms the third. But the services of a specialist are not cheap ... It's so good that there is the Internet and masters like Irina Turchinskaya, who are ready to generously share their ideas, best practices and professional secrets of doing exercises for weight loss with the sufferer.

Irina Turchinskaya and her method of losing weight

Irina Turchinskaya can be called a weight loss specialist without exaggeration. Behind her shoulders:

• studies at the Academy of Physical Culture;
• work as an instructor in a fitness club;
• the post of the general director of the club "Miss";
• position of a nutritionist at the Wellness daily health center;
• management of the Liner restaurant.

And Irina also has the title of vice-champion of Moscow in bodybuilding, filming in the reality show "Weighted People" as one of the invited experts, master classes, lectures, books ... In a word, for many years the active young lady has been studying, rethinking and promoting masses everything related to weight loss, from training and nutrition and ending with the right motivation.

But the most interesting thing is, perhaps, the author's technique, which Irina developed during the period of cooperation with the German company FARMAPLANT, which aimed to create a new line of means to combat obesity. Realizing that weight loss training must be not only comprehensive, but also designed for a person's physical capabilities, Irina came up with her own system of exercises for women in different age categories.

The system "3 ages" consists, as you might guess from the name, of three sets of exercises: "18+", "30+", "40+". Each of them, in turn, is divided into two parts:

• dynamic training, forming a muscle corset and providing increased energy consumption;
• workout is static, reminiscent of measured. It seems less effective, but this is only an appearance. In fact, static exercise is great for building muscle endurance and also providing good energy expenditure.

Each workout consists of 6 exercises - "one circle", which must first be repeated twice, and then, after a month - three times, but only in a different order, from end to beginning.

The main requirements of the exercises "from Irina" are as follows:

• train 3 times a week, no more, but no less;
• alternate dynamic and static circles, they are effective only "in pairs";
• be sure to start your workout with a warm-up.

A simple and carefully thought-out complex will take only 30 minutes, but at the same time it will have time to use almost all the muscles of the body that are important for losing weight and burn a lot of calories.

A set of exercises from Irina

In order not to turn the article into a long panel with fifty photos, let us consider the first of the complexes proposed by Irina - "18+", especially since all three start with the same warm-up, are built on similar principles, and in their main part contain a lot in common. So…

Warm up

1. Boxing. Stand with your feet shoulder-width apart and keep your head and back straight. Make 30 sharp strikes with both hands forward and another 30 up.
2. Machi. 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.
3. Flexion. It's simple: bend each knee 30 times, throwing the heel back without stress.
4. Slopes. Raise your clasped hands above your head and make 30 shallow forward bends. At the lowest point, your body, including your outstretched arms, should form a right angle with your legs.
5. Knee rotation. Put your feet together, put your palms on your knees and begin to perform rotations: 30 times in one direction and the same amount in the other.

Dynamic training

Unfolding-jumping out

Sit on your haunches with your hands on the floor. First, with a quick push, move your legs back, stretching the whole body in one line, then return them to their previous position and jump up just as sharply, throwing your palms over your head. If you act at a good pace, you will expend a lot of energy, and your legs, back, abdomen and entire shoulder girdle will receive excellent stress.

Knee push-up

Get on your knees and put your hands on the floor, palms parallel to each other. Bend your elbows so that your chest touches the floor, and then straighten. The body remains straight, the press is tense, the arms are wide, and the elbows diverge to the sides.

Repeat 5 times, and after a month - 10.

Chair lifts

Choose a sturdy chair with a secure seat. If you find it difficult to maintain your balance, place it against a wall to have a solid support during 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 the buttocks and right thigh, push the body upward until the right leg is fully extended. Return to starting position.

Repeat 10 times on each leg, and after a month - 20.

Corner feet

Lie on the floor with folded palms under your tailbone. While straining your abs, raise your straight legs so that the angle between them and the floor is approximately 45 degrees. Hold your legs on the weight for a few seconds, and then return to the starting position.

In the first month, the exercise time is 45 seconds, and then 1 minute.

Triceps push-ups

Stand with your back to the chair, rest your palms on its seat. If you are a beginner, sit down with your knees bent, but for those who are in good physical shape, it is better to stretch them forward and transfer the main body weight to the hands.

Bend your elbows at a 90-degree angle, lowering the body below the level of the seat, and straighten them again. Important: the elbows should move strictly back, not to the sides.

Repeat 5 times, and after a month - 10.

Straight folds

The starting position is lying on your back, with straight hands behind your head. Raise your arms and legs at the same time, trying to reach each other with them - as if folding in half. Do not bend your knees, do not lift your pelvis off the floor.

Repeat 10 times, and after a month - 20.

Remember to watch your breathing. It should be deep and measured: the muscles contract when performing the exercise - exhale, stretch when returning to the starting position - inhale.

Static training

High plank

Your task is to "hover" above the floor, resting against it only with your palms and toes. Hands and feet are shoulder-width apart, the body is stretched out in a straight line, the pelvis and abdomen are tucked up. At first, it will take 45 seconds to hold out in this position, and after a month - 1 minute.

Varan

Lie on your stomach, bend your elbows, and place your palms on the floor on either side of your chest. As you lift your chest off the floor, pull your shoulders, head, and elbows back as far as you can (but without fanaticism). Freeze for 45 seconds, and after a month bring this time to 1 minute.

Stool holding

Stand up straight. Take the chair by the legs (it is more convenient to do this with its back facing you) and lift it off the floor. The arms are bent at an angle of 90 degrees, the back is straight. Make sure that the legs of the chair do not rest on your hips, all the weight should fall on your hands! Hold the chair on weight for 45 seconds, and after a month - 1 minute.

Tin soldier

Lie on your back, put your hands along the body, bend your left leg at the knee. Raise your right foot so that the leg forms an angle with the floor equal to 30 degrees, and then tear off the buttocks and back from the floor: all together they should make one straight line. Freeze for 30 seconds, and then change your leg.

Arrow

Lying on your back, spread your arms to the sides, turn them with your palms facing down and raise your straight right leg perpendicular to the floor. Swing it left and right, like an arrow on a scale. Try to keep the position of the pelvis motionless, it should not come off the floor.

For the first two weeks, do 15 "swing" on each leg, and then start increasing their number until you have mastered all 30.

Walking on hands

Stand against the wall, bend over, touch the floor with your palms. Fingering with your hands, "step" forward until you move your body to a horizontal position, and then just "step" back. Please note that you cannot lie down completely on the floor!

Repeat 10 times.

Never hold your breath even during the most difficult poses. Your muscles need to get enough oxygen.

Exercises for each circle should be performed at a fast pace, not allowing yourself to relax when moving from one position to another, or, say, between two folds. But between the first and second workouts, you can take a break. But no more than 2 minutes.

Irina advises combining her workouts with reasonable food restrictions, lifestyle changes and constant work on motivation. By the way, her approach to diet will delight many lovers of tasty snacks! Irina is convinced that there is no unambiguously forbidden food, it's all about the portions and their quantity. Do not make food neither a cult nor an enemy - learn to treat it correctly and understand what you really need. And also be sure to set clear goals, think about what positive changes will occur in your life and well-being when you achieve what you want, and choose an example for yourself to follow. It can be from TV stars, or it can be from your own environment.

Complexes "+30" and "+40" begin with the same warm-up and contain a similar list of exercises, somewhat facilitated, and in some ways focusing on other muscle groups. For example, push-ups from the knees in the "+40" option are replaced by push-ups from the wall, and exercises "+30" contain diagonal folds, which work out the sides remarkably .

Video: dynamic and static exercises for a thin waist and a flat stomach

There is no doubt, the main condition for successful weight loss is our willingness to fight for a slim waist, motivation and willpower. But you can't go far on them alone. But a set of exercises, selected by a professional in their field, taking into account your age and physical capabilities, can be an excellent help in the battle with extra pounds. And now you have it! So there are almost no reasons for excuses, it's time to pull yourself together and lose weight.

Irina Turchinskaya, a well-known fitness specialist, host of the TV show "Weighted People", the author of her own exercise method for reducing and controlling body weight, recently released her new book "IT System: New Life in an Ideal Body." We publish motivating tips from a trainer that will help you stand up for health and beauty.

1. No need to make excuses: "I have wide bones", "poor metabolism";

2. No need to look for a reason for inaction ("no time", "sport is expensive");

3. Don't be afraid to voice the problem. Accept yourself. Make you like yourself, approve of yourself;

4. Stop creating a cult out of food. Realize how much food you need to be slim, and how much food you get better;

5. There are no strict prohibitions and definitely correct food;

6. Write down your intentions and objectives. Analyze your own mistakes;

8. Announce your plans to the environment. Knowing about it will help keep discipline. You will feel uncomfortable letting yourself and the people you share with;

9. Record the desired weight loss. Determine how much you want to weigh and when;

10. Record a video message to yourself "future". Now, in anticipation of victory, greet yourself "made up";

11. Analyze your diet;

12. Reallocate your time and attitude in favor of these items. People often do not have enough time for the most important things - for health and appearance;

13. It is not important how wide your bone is, but how harmonious and comfortable you are in your body;

14. Never mind who eats how much. Watch how much you have eaten;

15. Take a person whom you sincerely admire and see what he has achieved through his work and efforts. He is at that point and gives you a guide;

16. It's nice when there is someone to reach out for, but even cooler is the feeling when you yourself are an example for others;

17. As soon as you invest on your own and it happens (and this will surely happen) that someone will look at you and try to repeat, it will be a wow effect that brings the joy of a fulfilling life;

18. Get rid of illusions. In a month, you definitely will not lose thirty kilograms;

19. Look with different eyes at what you have, at people, at your relationships with parents, children, men;

20. Do not shift the responsibility for your own uninterest in life to others;

21. Write down not only everything that you eat, but also all the feelings that you carry in yourself;

22. Make yourself reports on food and emotions and evaluate them through the eyes of an outside observer;

23. Identify the basic feeling that prevents you from living. If boredom accompanies from morning to evening, it means that you are used to filling it with food;

24. To remove boredom is to close it not with food, but with other useful and interesting things;

25. When we talk about nutrition on a diet, it is important to understand that we should not just eat something, but see the amount of food on our plate and feel it in the stomach;

26. When you can live in harmony, then in your life there will never be a surplus of calories, dietary norms and rules, such as "no carbohydrates for dinner";

27. Three pillars of the normal functioning of the body: movement, measure and sequence, she is discipline;

28. Knowing that we have a celebration in the evening, the ration of the first half of the day must be reshaped according to the occasion;

29. Put all the food you plan to eat on plates. On one - fish with a side dish, on the second - an apple and nuts dessert. On the third - a piece of your favorite ciabatta with cheese. When you see everything at once, you understand that this is not enough at all and you stop deceiving yourself, assuring yourself that you eat like a bird;

30. Sometimes, not more than once a week, you can arrange for yourself fasting days of 500 or even 400 calories. This is an opportunity for a respite for the gastrointestinal tract, an opportunity to feel lightness. This should be done in a normal diet, not on a diet;

31. I very much welcome the idea of \u200b\u200ba “sleepless day”. At the same time, I urge you to organize it correctly: take the child to his grandmother, build space, ask loved ones for peace. On a "sleepy day" you don't need any workouts or a rigid diet;

32. Thank life for its intense rhythm. Still, it is better to recover yourself on a massage after overdoing it than vice versa, not knowing where to stick yourself and understanding that you are not bringing anything into life, because you are empty.

Last weekend on the Russky Island, the first Far Eastern one ended, one of the headliners of which was a fitness trainer, nutritionist and TV presenter, as well as the author of her own method for reducing and controlling body weight, Irina Turchinskaya. VL.ru managed to discuss with her not only a large-scale fitness vacation in Vladivostok, but also talk about the "invisibility" of the problem of obesity in Russians, "wrong" food products, stories of "balanced people", basic advice for those who want to lose weight and much more.

From year to year, the vice-champion of Moscow for body fitness, trainer, nutritionist, author of numerous articles on proper nutrition, Irina Turchinskaya helps people to fight overweight. The widow of the famous sportsman and showman Vladimir Turchinsky is an example of a woman who is very strong and incredibly charming. It is not surprising that at the FitLove festival it was not at all easy to record an interview with her for our correspondents - she was constantly "pulled" by the participants of the event: to take a picture, say a few grateful words, or just get to know her. Fortunately, Irina's energy was more than enough, despite the long flight to the seaside capital: she was very friendly and sweet with everyone, and openly shared her knowledge. With VL.ru she managed to talk about a lot: her life path, love for the aesthetics of the human body, coaching on the Weighted People television project, writing a book and, of course, practical advice for those who want to get rid of unnecessary and hated pounds.

Irina, there is quite a lot of information about your career in fitness, but still I want to hear firsthand about how your path in this area began, and what initially sparked your interest in it?

I can't say that since childhood I wanted to devote myself to sports. Love for him, rather, came along with a passion for the aesthetics of the body: at the age of 5-6 on TV I watched the performances of ballet dancers, and tried to imitate them. I was deeply amazed at how incredibly they move, and over time I became interested in studying the physical capabilities of the human body, dreamed of becoming a geneticist. A little later, my parents sent me to the rhythmic gymnastics section, which I did for two years, but I performed at regional competitions, nothing more: I did not go to sports camps, and I did not go to major competitions either. It was more of an ordinary time filling for me than a full workout. And in the 10th grade, I myself, of my own free will, reached out to physical exercises, began to run and became interested in how to do it correctly, because we were not taught technique. At the age of 17 I went to the gym, and 25 years ago I began to engage in bodybuilding. At that time, there was practically no literature that would have been written about what weight training was, except for rare books; there was nothing but people who directly helped in the training process.

- But why didn’t you become a geneticist, or didn’t go to another area of \u200b\u200bmedicine?

Because it was the beginning of the "dashing 90s", and it just turned out differently. In 1991, parents most often made decisions about where to go to study for their child. It happened to me too. They chose the Institute of History and Archives - now it is the Russian State University for the Humanities, the Faculty of Information Security. So I went to get a technical education ... I have a “fluff” brain, I did not understand eighty percent of the information I received while studying in the daytime, and my outlet was the gym, where everything was clear and interesting to me. Therefore, all five years of the university, I spent evenings there. In this section, I also met my future husband, who was closely associated with sports, while I was still more just a sportswoman. It was he, after the birth of our daughter, who suggested that I go to work as a coach, but this required the appropriate education, and I entered the Russian State Academy of Physical Culture, to Leonid Alekseevich Ostapenko, and wrote his term paper just on bodybuilding.

- Did your interest in dietetics and nutritiology come during the same period?

Later, because a nutritionist is still a person with a medical education. Several times I tried to go to a higher medical institution, but I realized that I would not have enough nerves. But I have a huge amount of practice in this regard and, despite the complex about the lack of education, I communicate with a large number of people from this area, so one day one nutritionist told me: “Ira, you are wonderful in your ability to collect and analyze information, therefore knowledge is enough for you. Work as a trainer applying a clear understanding of the physiological processes in the human body. "

- How would you describe yourself as a coach?

In the words "very frugal". I'm definitely not a sadistic trainer who only keeps a person on chicken breast and egg whites. The diet can include barley, bulgur, various types of proteins and even pasta. In general, I have such a slogan - "Lose weight on pasta" (laughs), and I always show my clients that this is possible. Now, of course, I'm talking about ordinary people, and not about those who are preparing for fitness competitions, because they have a more strict regime. To be honest, I am against it when fitness trainers, who do not set themselves the goal of having subcutaneous fat in the region of 8 percent, but simply want to have a beautiful and healthy body, impose sports nutrition methods on their clients. I propose an alternative, more gentle schemes that are no less effective. And my long-term practice has received another confirmation on the Weighted People project.

By the way, about this project. It touches upon the problem of obesity, which is still little talked about in our country. We hear stereotypically about fat Americans, but we hardly focus on the same Russians. How important are such programs, albeit in a show format?

You are absolutely right: we do not talk about it, and often such people are rarely seen, because in our country there is no culture and conditions for an extremely plump person to feel comfortable, for example, in public places. And there are a lot of them, and Denis and I (Semenikhin - VL.ru note), my project partner, were convinced of this. Half of them weighed more than 200 kg ...

There are medical indications for this. This obesity is over 50 percent of excess body weight.

- And with what degree of obesity do people most often turn to you?

I have been in the sports industry for a long time, and I see that people who need to adjust their weight by 5-10-15 kg turn to fitness trainers, and those who are extremely fat simply do not reach a sports club. Many of them no longer even go to medical institutions, they become isolated. Therefore, they are often not visible, and that is why the program "Weighted People" is so important - this project gives them hope for a change in their lives.

- What is most often behind such a degree of obesity in a person? How do people get extremely fat?

Well, psychologists like to say that it is always some kind of psychological trauma, that being overweight is a defense against something. In simple terms, this is "seizing" either internal difficulties, ever experienced, or external circumstances that surround a person right now. In my experience, this is largely an unfortunate coincidence, because, for example, there were former athletes on the project. For several seasons, many children have gone through the program, and each has its own story and baggage. Many of them are absolutely sane people, accustomed to living in a strict regime, having their own business, but at some point they became fat. You see, this is the whole paradox. They perfectly understand how to eat and how to exercise. I remember a young man named Boris, who was asked about how this happened, and during his answer it really became clear that at a certain moment a person simply ceases to see himself - real. As if he, looking into himself in the mirror, does not understand what he looks like. This is what I have heard more than once, and it amazed me. Repeatedly, girls with triple chins, with bodies hanging from all sides, said: “we really haven't seen the pounds we gained”.

- But the moment of realizing the problem still happens, since people strive for a project?

The aforementioned girls said that their first questions arose when they went shopping and realized that they could not get clothes in a regular store. It must be understood that an extremely fat person is one who does not fit into common clothing sizes, even the maximum 56th for women and 58th for men are already small for them. That is, they began to wear sizes 60-62-64, began to go to stores for the fat ones. And only then they thought that they were very large. A person in such a situation very often deceives himself ... For example, I very much remember a case when a girl ordered food delivered to her home, and when the operator asked about how many appliances she needed for Japanese cuisine, she answered that three, although she made an order only for yourself. That is, the bell was a deep understanding that she eats more than one healthy person, so the unnecessary number of appliances was a kind of protection. But the rest of the time these people did not consider themselves flawed. It's just that everyone had some kind of sobering moment. So, one of the memorable participants was written off from the service - he did not pass the medical examination, because he weighed 180 kg, and realized that he could not be in his profession and such a physical condition was no good. There was also a girl to whom the gynecologist said that with such a large weight she would never be able to give birth. And after such moments of “awakening” people turned to the project.

But here you still need to understand that people with extreme weight are sick. They often have very bad habits that they are unable to overcome. They are dependent on the amount of food consumed, not only psychologically, but also physically. Imagine that the body needs to heat a 200-kilogram body ... Of course, it requires more energy, and people cannot control this on their own and adjust to a normal, human size of food intake. They are forced to absorb more and more food. This is a kind of snowball. Food addiction is incredibly complex.

- Do you get any feedback on your work on this project?

Great amount. I constantly receive dozens, if not hundreds of letters with stories of real people who said that only thanks to "balanced people" they saw how ugly they look. They identified themselves with the heroes of the program, and they had this moment of awareness of reality. People also write how, thanks to the project, they independently lost 20-30 or 40 kg of excess weight - this is incredible! That is, as specialists working in the media directly or indirectly, we can pass through ourselves and convey information to a large number of people, and I understand that it is very important to give them hope and understanding that it is possible to lose weight. Yes, in the broadcast the conditions for this are extreme: there is little time, the methods are "percussion", but I still cannot call the show "Weighted People", because the show is something staged, but here we see real stories of those who corrects himself a week, quickly and intensively, and it is impressive.

Is there a big difference in working with a seriously obese person and someone who just wants to adjust their weight?

Colossal, of course. I can say that I love working with beginners, because those who really want to lose weight can see progress very quickly. I know that in one month of regular training and proper nutrition, you can get phenomenal results in increasing endurance. When you start working with a person and show him his initial data: how much he eats, how much he is used to eating and how much he really should - he sees this difference, and for him it is often a shock. And the difference is not so much in quantity as in the quality of food. Some people say, "I used to eat no more," but these were the wrong foods.

- But the quantity still plays a key role ...

Of course. I remember a case when a young man doing a triathlon and having a lot of loads could not adjust the weight in any way and understand what exactly was doing wrong. And then one day we accidentally got into a conversation, I asked how he interrupts hunger and has a snack, and he says: "a day - a pack of nuts, you can do them." I decided to see how many grams are in this pack - experiment and yourself somehow, it turned out - 300, which is 1800 calories per day! That is, only as a snack, he consumed calories equal to the daily norm of the complete diet of an adult male, in addition to breakfast, lunch and dinner! It was a discovery for a person ... And it often happens that sports bars have to be used as an example: two small bars of 50 grams each - another 400 calories. This is a full meal, or a piece of Esterhazy cake. That is, a person thinks that if he eats a dessert, then this is bad, and if a bar is good, but in fact it loads one volume of energy. Yes, even if the bar does not contain sugar: these are other carbohydrates, more competent for the body, but this is still energy, and the body has only two options: to put it off or spend it. And more often than not, he procrastinates.

You said that you can also lose weight on pasta, but do you have a short list of foods that first of all need to be excluded from your diet for a person who wants to lose or correct weight?

Yes of course. The first is sugar. And not only in pure form, but also in the form of any sugar-containing products. I have come across the fact that meringues or marshmallows, for example, are not perceived by people as products that need to be removed, especially if the marshmallows are made on natural fruit juice. Many people think that it is apple juice, proteins and a little sugar. In fact, this is not a little, but 50 grams of sugar per 100 grams of product. Half. And for a losing weight person, of course, in no case is it worth eating. Also, I do not recommend getting carried away with various jams and diabetic products. Another story with the statement: "I lose weight on fruits" ... If you ate 2 kg of fruit a day in total, you consumed 800 calories, this is like two full-fledged desserts. Yes, this is not sucrose, but fructose, but it is also energy, and it will also raise blood sugar levels. Everything needs a measure. Another point - all bakery products. At the very least, try to give up yeast bread. By the way, there is, you know, such whole grain bread without yeast, in small bricks. Now, if you take a small piece of this bread - this is already 100 calories, and perhaps it would be better to eat 40 grams of the same pasta instead - this will give your body a longer saturation than that piece of bread.

Also, all fruit juices that you don't make yourself are banned. And in general, if you want something fruity, eat the fruit in its natural form. Better yet, a baked apple is a more easily digestible pectin that our body needs. In any case, we must remember that there are foods that are useful from the point of view of the body's needs: if we are talking about bananas, then we are talking about potassium, if we are talking about sesame, then about calcium, about kelp, this is iodine, and so on. You need to understand that foods have not only calories, but also energy value: the one called vitamins and minerals.

A separate conversation about alcohol. Don't ask me why so many alcoholics are so skinny, I hear it a lot. They have impaired absorption capacity of the gastrointestinal tract, duodenum. These are sick people, and let us not take sick people as an example.

But some people easily compensate for the lack of microelements with artificial vitamins and pharmaceutical preparations.

Of course it is, but there is nothing better than a natural source of vitamins. If you ask what to do in winter, switch to root crops that are stored normally in natural conditions. You can always find the right sources of vitamins and minerals for the body.

- So who should overweight people contact first of all?

First of all, you need to look in the mirror and set a goal for yourself. For example, minus 10 kg. Then revise your diet and, at the first stage, simply remove a third of the usual amounts of food. And at least a month not to run to the doctor, but to observe the new regimen, which you yourself prescribe. If, working with portions, you see that the result will be minus 3-4 kg, then you are on the right track. This means that you could not lose weight before, because you just ate too much. Further more. If you want to change the quality of your body, then it is always not only nutrition, it is also training. It is impossible to make the body aesthetic only with food, this is my deepest conviction. Therefore, in parallel with changing the diet, you need to change your physical activity. When a person says “I walk a lot and move a lot, but my body does not change,” it means that he is in his usual load. And it should become unusual. Even if you go to the fitness center for some kind of aerobics for years, and the exercises do not affect your body, then you need to go look for workouts with an unusual load.

In the third place, you can already resort to the services of a nutritionist, but most likely, after the first month of restricting the diet and the second month of intense exertion, the need for this specialist will disappear altogether. This is most often the case, because you will already see progress. But you need to understand that at first it will be very noticeable, but then - a teaspoon per year, gradually and smoothly. Understand that you can seriously change in a year, but not in 2 months. Therefore, sounding the alarm and saying “I urgently need a doctor” is not worth it. It is necessary to systematically, changing nutrition and training, wait for the departure of those very centimeters that will turn you into a new version of yourself from month to month. All that a person needs if they want to lose weight and change is only to be more critical about their workouts and food.

- And what stereotypes about nutrition, which you personally had, surprised most of all with their untruthfulness?

Difficult question. Most interestingly, I have never forbidden myself anything, but as a person who has been in the concept of advice to others for many years, I am faced with a large number of questions. Is it possible for coffee, is it possible for mayonnaise, salt, lard ... By the way, about the last two, we were always told that this is a "white death", but I was always surprised - if this is so, then why did the Ukrainians, who all the way to lard and cracklings, life expectancy is not lower than that of those who do not eat these products? It's the same with Italians. We all know that they often drink and "live on coffee" - this is part of the culture, the norm. But I will tell you where the legs grow from: with a number of diseases of the gastrointestinal tract, or other diseases: from diabetes to cardiovascular diseases, there is a diet that involves separate nutrition and the exclusion of a large number of foods. But this does not mean at all that everyone urgently needs to switch to "separately vegetables with proteins, separately carbohydrates." People just love to attract opinions that do not apply to them.

It is clear that on a limited diet, coffee promotes the leaching of calcium from the body and therefore it must be excluded, along with tea, because the body already lacks trace elements. But I have always been for lard, for salt, for coffee - within reasonable limits. Discussions about how to eat right are very popular now: rarely, but a lot; often, but not enough; eat in the morning; do not eat after six; not eating four hours before bedtime, and so on. Each of the numerous schemes has a huge number of followers and opponents. In fact, the answer to this question is this: you need to try different schemes and find the right one for yourself. Understand, thanks to which you achieve the best result, because everything is individual.

When did you come to the understanding that your knowledge should be systematized in one book and that you are ready to write it?

Regarding the last FitLove Far East convention, what topics did you initially plan to raise at this event? What did you want to talk to the Far Eastern spectator about?

I really like to destroy myths and patterns. When I see a person who is hostage to some kind of attitude, my greatest desire is to come up and hit these attitudes, destroy them and say: “Look, everything is not quite right, you can try another way: a little more varied food, more variable training, and you will also achieve results. Only this result will not be due to excessive efforts and constant control, but through play and pleasure, an easy attitude. " We should not be afraid to try new things in terms of nutrition and physical training. I always talk about the possibility of creating a kind of the most optimal cocktail while shaping a beautiful body for any person.

- What projects await you in the near future?

From what comes to mind is a project that will take place in Kislovodsk at the only federal sports training base in Russia located in the middle mountains - "Yug Sport". We have to implement a very interesting idea, when sports achievements, high-level medical technologies and sports developments will be applicable to ordinary people who are not professional athletes and Olympians. If earlier this base was available only to the latter, now everyone can get on it: those who are simply fond of sports and are interested in a healthy lifestyle. They will be able to understand what their body is really capable of, its strengths and weaknesses. I will now develop a program that I will present there, and this project is another height that I want to take.

Irina Turchinskaya is an experienced fitness trainer and thanks to her methods, a huge number of women and men have already lost weight. She has programs for different ages, which allows everyone to achieve good results.

A set of exercises from Irina Turchinskaya for weight loss

It is recommended to combine dynamic and static loading, which helps to obtain the desired result. In the first case, the muscle corset is strengthened, improved, and the elasticity of the vessels also increases. Static loading increases energy expenditure and also makes muscles more resilient. To achieve the goal, it is necessary to train Irina Turchinskaya 3 times a week, and it is enough to spend only half an hour on exercises. Correct breathing is of great importance, so when stretching you need to inhale, and when muscles contract - exhale. Repeat the exercises in 2-3 circles. You need to start with a warm-up, which includes swinging arms and legs, as well as bending and rotating the knees.

Slimming exercises from Irina Turchinskaya:

1. Sit on your haunches with your hands resting on the floor (sitting down). From this position in the jump, stand on a plank (prone position), and then, pull your legs and squat down again. After that, jump up, straightening the body and extending your arms. Continue in the same sequence.


2. Irina Turchinskaya recommends including an exercise in the home complex - push-ups from the knees. IP - take an emphasis lying down on your knees. Hands should be placed at a distance that is wider than the shoulders. Task - go down, bending your elbows and spreading them to the sides. Make sure your back is straight.


3. To complete this exercise, you will need a chair or any other height. Stand in front of a chair, keep your hands on your belt, and bend one leg at the knee at a right angle and place it on the chair. The task is to push the body up, lifting the other leg and fully standing on the chair. After that, lower your leg down and take the PI. If it is difficult to maintain balance, then you can keep your hands on the wall.


4. To properly load the muscles of the press, fitness trainer Irina Turchinskaya suggests making a "corner". Sit on your back with your hands under the tip, and lift your legs at a 45-degree angle. Hold the position for 45 seconds. and gradually go up to 1 min.


5. We will now move on to static exercises and start with a very effective and popular one. Put your hands and feet on the floor, placing them shoulder-width apart. To accentuate the load on the abdominal muscles, it is necessary to "twist" the pelvis inward. The body should form a straight line.


6. The next exercise for weight loss offered by Irina Turchinskaya is called "Varan". Sit on your stomach with your elbows bent. Task - lift your chest off the floor, trying to raise it as high as possible. After that, the arms, bent at the elbows, must be taken behind the back. Hold the position for the maximum amount of time.


7. Sit on your back, placing your arms along your body and bending one leg at the knee. Raise the other leg off the floor, about 30 degrees. Raise your pelvis so that it forms a straight line with your leg. Hold the position for the maximum amount of time.


8. This exercise is called Arrow. Sit on your back with your arms extended along your body, pointing down. Task - lift one leg up so that it forms a right angle with the body. After that, repeating the movement of the arrow, move your foot first to the right and then to the left. It is important not to lift the pelvis off the floor during the exercise.