Как начать: 50 советов от «девушек ЗОЖ»

podsnezhniki_foto_02

Если сказал кто-то один — это может быть случайностью, если двое — подозрительной случайностью, если 50 незнакомых друг с другом человек говорят вам одно и то же — стоит прислушаться. 

В самой долгоиграющей рубрике Зожника — серии интервью с успешно занимающимися разными направлениями фитнеса девушками есть вопрос-просьба — дать совет тем, кто хочет начать заниматься. Мы собрали все эти советы в этот текст.

Айгерим Акбергенова:

Не важно, кем вы были до — важно кто вы сейчас и что у вас есть намерение начать изменения. Не ждите подходящего дня или зарплаты, чьего-то одобрения или поддержки из вне. Все, что необходимо для того, чтобы начать у вас уже есть!

 

Александра Томилина:

Самое главное: начать никогда не поздно! Если есть желание, то всё у вас получится! Проверено на моей маме, которой 48 лет.

А еще если вы решили поменять свой образ жизни, то это навсегда. Многие ошибочно думают, что я годик позанимаюсь и послежу за питанием, а потом все брошу и останусь таким навсегда. Это постоянный труд, приносящий плоды в виде здоровья и красивого тела.

Алина_хагай

Алина Хагай:

Самое главное — понять, для чего это вам нужно. Если вы начинаете свой путь к стройному и здоровому телу только потому что ваш парень, родители, друзья так считают, то лучше не начинать, потому что вы так или иначе это дело забросите.

В первую очередь, вы должны прийти к здоровому образу жизни для себя. Я не верю в отговорки про время или нехватку денег на зал. Заведите дневник питания, читайте и занимайтесь саморазвитием. Никакие пироги и шоколадки не заменят это чувство самоконтроля, уверенности в себе и эйфорий, которые вы получите после тренировки.

Анна_Галимова

Анна Галимова:

Мы сами творцы своей жизни! захотели поменяться, отбросили сомнения, страхи и вперед, навстречу переменам.

Мотивируйтесь своими желаниями и целями, и вы почувствуете, насколько безграничны ваши возможности.

Становитесь лучше, ради своей семьи — показывайте пример здорового образа жизни своим детям, станьте самыми привлекательными для своего спутника жизни.
Наслаждайтесь каждым днем и благодарите за возможность самосовершенствоваться!

Анна_смирнова

Анна Смирнова:

Не откладывайте на завтра, начните сейчас. И, я уверена, вам понравится, вы втянетесь. Ведь так найти хотя бы час только для себя и потренироваться, сделать себя еще немного лучше и сильнее.  Результат не заставит себя ждать! И при этом необязательно ходить в зал, можно тренироваться дома.

 

Анна_Ратникова

Анна Ратникова:

При неоспоримой пользе силовых занятий главное — найдите то, что вам действительно нравится. Тогда не придется тащить себя на тренировку, задавать вопросы мирозданию о том, где взять мотивацию и шерстить инстаграм, разглядывая чьи-то идеальные фигуры.

Читайте, узнавайте новое, повышайте свой уровень знаний по теме — это инвестиция в себя, свое здоровье и внешний вид.

Не хватайтесь за все сразу, лучше медленно, но верно менять свою жизнь и тело к лучшему.

Не недооценивайте простых вещей: сон, здоровая простая еда, прогулки, приятные впечатления — все работает на вас.

Начните хотя бы читать внимательно этикетки продуктов и купите кухонные весы.

Ваша главная цель — не кубики или цифра на штанге, а здоровье, легкость и качество жизни, которые в спортивном теле несравненно выше.

Анна_Резникова

Анна Резникова:

Гениальный слоган придумали ребята из «найки», мне нечего добавить – Just do it. 

 

Виктория_Шевченко

Виктория Казанцева (Шевченко):

Поставьте себе цель. Можно глобальную – сделать IronMan или похудеть на 20 килограммов. Можно меньших масштабов – пробежать 5 километров за полчаса или научиться подтягиваться и идите к ней. Всё, больше никаких секретов нет.

 

Вилора

Вилора Бисовка:

Каждый может уже сегодня стать лучше, чем был ещё вчера, а завтра — ещё лучше, чем сегодня. Нужно просто не сидеть, сложа руки, а  встать и идти! Это просто. 

 

Кочергина

Дарья Кочергина:

Считаю, что агитировать и склонять кого-то заняться тем или иным видом спорта не стоит. Сейчас так много возможностей, поэтому пробуйте и выбирайте тот вид физической активности, который будет гармонично вписываться в ваш стиль жизни и при этом приносить пользу телу и поднимать дух!

 

Анисимова

Даша Анисимова:

Я знаю, как трудно поднять задницу с места и начать что-то делать, взять себя в руки, заклеить рот, пойти в спортзал.

Поэтому я никого и никогда не осуждаю. Все мы разные, у всех разные мотивы и барьеры. Кто-то прет как танк, а кто-то раскачивается 100 лет. Нет универсального совета для всех, но вот что я могу сказать точно: если ты начала, но результатов как назло нет – ни в коем случае не бросай! Ты на правильном пути, просто нужно перетерпеть и результаты будут, их просто не может не быть! Ты и сама не заметишь, как процесс пойдет, да так, что не остановить!

Герасина

Диана Герасина:

Начинайте! Поверьте, трата времени и денег на свое здоровье – это самая лучшая инвестиция, которую вы можете сделать.

 

Келарева

Елена Келарева:

Слушайте себя. Качалка — это уникальный вид физической деятельности, который может помочь построить красивое гармоничное тело за довольно короткий промежуток времени.

Но помните, что железо — это не единственный вид нагрузки. Поэтому если нет желания заниматься силовым спортом, то можно начинать и с чего-то другого: с йоги, балета, шеста, танцев, гимнастики. Главное — начать. Потом за уши не оттянешь ;)

 

кузнецова

Елена Кузнецова:

Разденьтесь до нижнего белья и сфотографируйтесь как есть, не позируя и не втягивая живот. Если нравится всё и вы гипотетически готовы эту фотографию выложить в сеть, то либо вам чертовски повезло и ваше тело идеально без спорта, либо у вас шикарное чувство юмора 🙂 А если не нравится, то создавайте альбом «мой прогресс» и пусть ваша история преображения начнется с этой фотографии.

И самое важное: не стремитесь быть худой! К счастью, это уже не модно, сейчас общемировая тенденция — быть подтянутой, сильной и здоровой. Подходите ко всему с умом и думайте прежде всего о своём здоровье!

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Екатерина Шапошникова:

Читайте много специализированных журналов и блогов, смотрите видео, изучайте теорию, прислушивайтесь к мнению специалистов, читайте литературу по питанию. Чем больше вы будете «в теме», тем больше шансов избежать травм и разочарований.

Всегда ставьте перед собой цели и никогда не сдавайтесь. И помните, что спорт это не худоба, а ваше здоровье.

 

Шпурова_Екатерина

Екатерина Шпурова:

Мой совет для тех, кто ещё не выбрал ЗОЖ – живи дольше, болей меньше, будь с нами! А если ты решил идти по правильному пути, главное — начти меняться изнутри. Ведь все ограничения, все пределы – только у тебя в голове! Помни: нет ничего не возможного!

 

Чернега

Ирина Чернега:

Найдите учителя, наставника, друга, который ответит на все ваши вопросы и сумеет разложить по полочкам те куски информации, которые беспорядочно ползают в вашей голове.

Во всем ищите мотивацию и самое главное — это поймайте волну, научитесь получать колоссальное удовольствие от спорта и правильного питания, и тогда ваша жизнь очень сильно изменится в лучшую сторону.

 

Маша_кир

Маша Пантасу (Кир):

Сделай спорт своей привычкой, ты даже не представляешь как изменится твоя жизнь.

 

Тодорова

Людмила Тодорова:

Займись собой сейчас, чтобы через 5 лет не пришлось ставить котика на аватарку.

 

Арустамян_Мариана

Мариана Арустамян:

Никогда не думайте о том, что о вас могут подумать или сказать, четко определяйте свои желания и цели, следуйте их выполнению безоговорочно. Никто лучше вас не знает, что делает вас счастливыми. Никто лучше вашего организма не посоветует вам, как лучше поддерживать свое здоровье и какой вести образ жизни. Слушайте себя и свое тело и, я уверяю вас, вы очень быстро полюбите то, что делаете.

И пожалуйста, девушки, милые, перестаньте мыслить стереотипами, за небольшими рамками этой коробки есть столько разных мнений и рассуждений, взглядов и фактов, сделайте свои уникальными!

Кавкаева

Марина Кавкаева:

Начинать что-либо всегда страшно – у страха глаза велики. Мысль о том, что отныне и впредь жизнь будет зависеть от тренажёров и калорий, безусловно, угнетает и пугает.

Поэтому первое, что нужно сделать, — изменить угол зрения: ваша жизнь никогда не будет прежней – это факт, ведь она выйдет на принципиально новый уровень – качество бытия, когда ты здоров, бодр, полон сил и энергии, в разы выше, чем у тех, кто не заботится о своем режиме.

 Лиепис

Марина Лиепис:

Хотите начать, но не знаете с чего и когда. Прямо сейчас! Нет, я не прошу кинуться качать пресс или приседать.

Я отправляю вас на… кухню. Как минимум 70% успешного построения хорошего тела зависит от качества (не количества!) времени проведённого на кухне. Просторно, комфортно, легко, светло может быть даже на 5 кв.метрах.

Состояние вашей кухни — это отражение качества приготовленной еды на ваших тарелках. Натяните резиновые перчатки и начинайте её драить. Кухня — это то место, с которого начинается порядок в жизни, в теле и в голове. У вас никогда не будет красивого тела, хорошей ауры и правильного отношения к еде если готовить будете в сто лет немытой духовке, пригоревших сковородках и нечищеных кастрюлях.

А потом можно и пресс покачать. Если вы совершенный новичок, то можно начать с занятий дома. Сейчас в интернете есть огромное множество разных программ. Или начать с групповых занятий, но только для того, что бы избавиться от страха спорт зала и привыкнуть к неудобству коллективных душей. А потом ищите занятие, подходящее вашей натуре. Если ваша душа потребует железа — с удовольствием поделюсь своим двухлетним опытом и советами.

 Машуга

Машуга:

Начать не сложно, это может сделать каждый. Но не каждый может объяснить, для чего ему это нужно: пробежать марафон или получить плоский живот, наращивать силу или иметь худые ноги. Пока человек не сможет ответить на этот вопрос, тренировки будут ему в тягость.

Поэтому мне бы хотелось посоветовать разобраться для начала в себе, своих желаниях и целях, а не бежать «в фитнес», потому что это модно и этим занимаются все. Тогда всё получится!

 

Надя

Надя  Bunny:

Пора начинать жить сегодняшним днем, а не завтрашним и делать уже что то сейчас, самое главное захотеть, без желания за вас никто ничего не сделает.

 

Муза_самойлова

Муза Самойлова:

Начинайте сейчас. Дорогу осилит идущий, а дальше судьба сама направит.

 

Уакпаева

Анастасия Уакпаева:

Дайте себе время. Не думайте о своём животе и жире каждый день, попробуйте сконцентриваться на технике, навыках и питании. Дайте телу время и хорошую правильную нагрузку. Оно вас отблагодарит.

Тело вторично — оно станет классным, как только вы станете сильной, выносливой и здоровой.

Читайте и думайте самостоятельно, не доверяйте без головы тренерам, которые зачастую необразованы.

Судовцова_Анастасия

Анастасия Судовцова:

Знаете анекдот:
— Привет! Что делаешь?
— Пресс качаю.
— А что это?
— Полезно для здоровья и фигуры!
— Дай ссылку, я тоже скачаю!

Так вот, если вы все еще герой данной истории, быстрее исправляйте это дело. И всегда ставьте перед собой цели! Всегда! Оторвите свою попку от дивана и не ищите оправданий, чтобы увильнуть. Улыбнитесь преградам на своем пути, они все преодолимы, ведь не бывает ничего невозможного, все барьеры лишь в вашей голове и страдание — это личный выбор каждого.

А главное, верьте в себя. Этого качества в вас должно быть с избытком. Вы должны верить в то, что не только способны добиться поставленных целей, но для вас это всего лишь вопрос времени. «Если тело в форме, то и жизнь в норме». Вы все еще не на тренировке?!

Соболева

Наталья Соболева:

Главное начать и не сдаваться, даже если все вокруг в тебя не верят, ты должна сама в себя верить, и если у тебя не получается, то пробуй заново! Труд и стремление дадут свои плоды!

 

Трофименко

Наталья Трофименко:

Новичкам советую – используйте свою генетику, сделайте ее своим преимуществом. Не стоит пытаться вылепить из себя того, кем не являешься. Стоит просто улучшаться и познавать свое тело.

 

Бурова_Ольга

Ольга Бурова:

Позволю себе 1,5 совета.

Глобально: ставьте цели! Человек, который не знает, куда он идет, чаще всего приходит не туда. Цель определяет всё: как есть, как тренироваться, как спать, в каком режиме жить и как себя настраивать. Ответьте себе на вопрос «что я хочу получить в итоге?», разбейте на этапы и подцели, собирайте картинки, опишите цель на бумаге, смотрите про нее сны, слепите, в конце концов, из пластилина! Только тот, кто имеет цель, уже вступил на путь ее достижения.

И еще полсовета тем, кто следит за питанием «на глаз». Вот этот «на глаз» он существует только у тех, кто пару лет все повзвешивал и позаписывал. У вас нет кухонных весов? Забудьте про «на глаз»! У вас нет дневника питания минимум за полгода? Забудьте про «на глаз»! Ваш «на глаз» дает погрешность минимум в 300-400 ккал. И если на наборе это не так уж критично, то тем, кто работает с лишним весом, зачастую именно это сводит на нет все усилия. Забудьте про «на глаз», купите кухонные весы и установите Fatsecret на телефон.

Васильева_Ольга

Ольга Васильева:

Мне кажется, для тех, кто хочет начать, важно начать. Как правило, начинание (любое) — это почти всегда страх неудачи. Поэтому необходимо иметь достаточно мощную мотивацию для того, чтобы начать чем-то заниматься.

Я бы советовала в первую очередь найти настолько мощную мотивацию, которая будет выгонять вас на тренировку в праздники, в дождь, в снегопад. Через какое-то время занятия сформируются в привычку, и станет намного легче, и будет, скорее всего, даже в удовольствие.

Для меня, например, всегда действенно работает негативная мотивация. Я люблю силовые тренировки, но ненавижу кардио — мне легче лишний раз устроить себе тренировки приседа, нежели идти бежать даже в хорошую погоду. Поэтому я часто применяю к себе негативный мотиватор, хотя, возможно, с точки зрения психологии это не очень правильно. Кому-то, возможно, будет легче отслеживать позитивные примеры — стал сильнее, быстрее, стройнее… Но меня к занятиям всегда толкает недовольство собой.

 

Газизова

Ольга Газизова:

Мой совет – не бояться меняться. Среда и люди всегда будут сопротивляться вашим переменам. Ищите гармоничное решение. Но всегда в первую очередь думайте о себе. Это ваша жизнь! Привносите в неё как можно больше спорта в самых разных его проявлениях. И не отчаивайтесь, если не получается всё и сразу.

Мотивируйте себя интересными задачами и результатами, не бойтесь себя поощрять за достигнутый результат. И делитесь с окружающими своими успехами. Они вернуться к вам в гораздо большем размере, побуждая на расширение спортивных горизонтов.

Каркищенко

Ольга Каркищенко:

Начинайте. Правда. Просто начинайте. И не ждите результат. Он будет обязательно, но не пытайтесь его торопить – радуйтесь процессу. Живите полной жизнью и любите себя.

Когда оглядываюсь на свое прошлое вижу свои «толстые» фотки, не узнаю себя. Там — не я! И если бы той мне сказали: «Смотри, это ты под штангой на помосте! А это ты в купальнике! И это тоже ты в платье с открытыми плечами и торчащими ключицами! Просто прямо сейчас начинай питаться правильно и тренироваться, и через 5 лет ты такой станешь». Тогда я бы испугалась и послала всех на фиг. Понимаете? Я бы не стала даже пытаться.

Лукинская

Ольга Лукинская:

Я не курю, но когда-то наткнулась на очень хорошие слова и запомнила их: “Брось курить на месяц, и если тебе не понравится результат, через месяц можешь начать снова”. Так и с тренировками: нужно начать прямо сегодня и продержаться 4 недели. Результат понравится!

Тренироваться приятно, это реально улучшает и здоровье, и внешность.

 

Дюсенгалиева

Ольга Дюсенгалиева:

Обращайтесь к профессионалам, которые «дадут вам удочку и научат рыбачить», а не будут кормить «рыбой сомнительного качества». Можно всегда обратиться к профессионалам дистанционно, получить качественную информацию, и начинать тренироваться и правильно питаться с солидной теоретической базой. Лучше один раз заплатить за хорошую консультацию, чем потом постоянно платить здоровьем, настроением и сдувшейся мотивацией.

 

попретинская-2

Мария Попретинская:

Всем начищающим я советую входить в спортивный режим постепенно, мелкими шагами. Ставить перед собой еженедельные цели и выполнять их. Выбрать приятный фитнес-центр или понравившегося тренера, купить красивую спортивную форму, начать с самых простых упражнений. Самое важное — создать привычку посещения фитнес-центра, чтобы на клеточному уровне, как у собаки Павлова выработалась привычка.

Мы не можем стать теми, кем нам надо быть, оставаясь теми, кто мы есть.

Урбах

Маргарита Урбах:

Я считаю, что все надо делать в удовольствие. Если в зале вы получаете больше приятных ощущений, чем  боли — значит оно ваше, и вы сами без этого уже не сможете. Слушайте свои ощущения.  Если спорт — это  все таки для вас сложно, больно и скучно — не надо себя мучить, сравнивать себя с другими, ругать себя. Это разрушает.

Тренажерный зал —  не главное в жизни. Так что мой совет — это пробовать и искать то, что подходит и приносит удовольствие именно вам, делает вас счастливее и здоровее. Не останавливайтесь — ищите!

Татьяна_графова

Татьяна Графова:

Если у вас не получается похудеть — считайте КБЖУ, если не можете набрать массу — считайте КБЖУ, не бойтесь углеводов на ночь, читайте ru_healthlife, и вместо того, чтобы покупать одежду на размер больше, купите абонемент в спортзал.

Поддубская

Юлия Поддубская:

Радуйтесь каждому дню, больше улыбайтесь, избавьтесь от страха и неуверенности, отбросьте сомнения, начните с малого, ищите, пробуйте, покоряйте! Изменить свою жизнь и себя Вы можете только собственными трудами, не нужно надеяться на кого-то или на что-то. Просто поставьте себе цель и идите к ней!

яна_сергеева

Яна Сергеева:

Спорт, как и диета, питание — это не день, не неделя, не месяц, и не год твоей жизни. Спорт, как и диета, изменит тебя, сделает лучше, сильнее, выносливее, но помни, что придя в любой спорт и начав любую диету,  просто так ты «не соскочишь». Это должен быть осознанный выбор, выбор пути длиною в жизнь.

Тареева

Ярослава Тареева:

«Завтра может не наступить никогда». Пока вы откладываете что-то «до понедельника», жизнь проходит, а вы так и топчитесь в нерешительности на месте. Начинать менять что-то застоявшееся надо здесь и сейчас. Решительно и бесповоротно, не оставляя путей к отступлению.

И ещё. Не смотрите на весы, смотрите на отражение в зеркале. Я генетически прирожденный атлет — мезоморф, меня выбирали вечно во все секции. Еще с 1 класса я была плотной, высокой и весила больше всех девочек в классе. Вы не представляете какой прессинг я пережила из-за этих тварей школьных медсестер, которые взвешивали и угрюмо сообщали, что я «кагбэ» многовато вешу. Они довели меня к 11 классу до анорексии и булимии, потому что я даже при всем желании не могла быть как большинство тощих девиц в классе, но очень переживала…

К слову, пару тех девиц из школьного детства я недавно встретила – там такие тёти-колбы, в два обхвата талия. Родили, разъелись, обабились. Так что, девушки, когда вы начнете тренироваться, то стрелка весов, вполне вероятно, начнет расти – вы прибавляете мышечную массу, а одежда – сваливаться, потому что вы становитесь стройнее.

 

Ветрова

Валерия Ветрова:

Советую не думать, что в зале все будут вас обсуждать и разглядывать, там каждый занят собой.

Также рекомендую изучить правила этикета в зале, убирать за собой коврики, штанги и гантели, не вертеться рядом с человеком, который делает подход, вы можете его отвлечь и травмировать.

Попробуйте разные виды спорта, если вас не привлекает зал, то, возможно, понравится плавание, стретчинг или единоборства.

По-максимуму используйте возможности своего тела, изучайте его, работайте над ним. В этой жизни тело у нас одно, глупо откладывать заботу о нём до понедельника или подходящего настроения.

Александрина

Александрина Тиль:

Попробуй отнестись к тренировкам, как к электронной игре. Здесь есть и бонусы, и сложные отрезки пути ,и приз в конце, и новый, более сложный level.
Каким бы ты не был – будь лучше.

Че

Анастасия Че:

НАЧАТЬ и как можно скорее! Врубиться, что жизнь одна! Чем дольше ты будешь откладывать на понедельник лучшую версию себя, тем меньше шансов у тебя ей стать.

Nina4

Нина Иванченко:

Не бойтесь ошибок, не останавливайтесь на начатом и не бросайте, то, к чему вы приступили, даже если у вас не сразу все не получается. Найдите мотивацию — в интернете, среди ваших кумиров, идеалов или друзей — и занимайтесь, пока не увидите результатов! Они появятся, нужно только иметь терпение и дисциплину! У вас все получится, нужно лишь верить в себя!

куба

Мария Куба:

Поймите сами для себя чего вы хотите в плане работы в зале: научиться самому или чтобы вас вели. Если знаний ноль, то найдите себе того, кто может научить и объяснить.

 

деревенчук

Анастасия Деревенчук:

Посоветую ничего не бояться, прежде всего нагрузок и работы над собой, и идти к намеченной цели. А пожелать хочу терпения и выносливости, знаю, как это иногда бывает сложно не только физически, но и морально.

 

Елена

Елена Синицына:

Не ныть, не лениться, не завидовать. Исцеляйте свою жизнь сами! Меня так умиляют рассказы про «широкую кость» и «после родов вот НИЧЕГО не могу поделать!» таких обабившихся барышень с бутылкой пива на детской площадке.

Чтоб привести себя в порядок вам не нужны миллионы денег, супер-условия и дорогущие индивидуальные тренеры. Нужно всего лишь перестать себя жалеть и захотеть. Все!

Марика

Марика Жукова:

Всем вам, дорогие друзья-зожники, могу дать маленький совет: помните, что ваша обязанность — быть счастливыми здесь и сейчас. Не ради неких призрачных целей будущего, а реально, стоя двумя ногами на земле, в эту минуту, с радостью в сердце, любовью к себе и улыбкой на устах творить главное произведение — произведение вашей жизни, получая удовольствие от самого процесса, в данном случае — тренировочного.

Тогда каждое сделанное упражнение, каждая выполненная асана, каждый шаг станет новым аккордом в вашей личной симфонии, и повлечет всё новые и новые приятные сюрпризы.

Малюк

Ольга Малюк:

Зожник, у вас тут уже нет тех, кто хочет, все уже начали!

Читайте также на Зожнике:

Домашняя тренировка для новичка

43 малоизвестные фотографии Арнольда Шварценеггера

Все дневные рационы и рецепты с КБЖУ

Энциклопедия Зожника

 

Расскажите друзьям:

Как начать: 50 советов от «девушек ЗОЖ»: 186 комментариев

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