Девушка ЗОЖ: Стэфания Тотоло

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Стефания — итальянка, живущая в российском городе с итальянским названием — Тольятти (да, это фамилия одного итальянского коммуниста).

Стефания, расскажи до каких сантиметров и килограммов выросло твое тело за последние 28 лет?

Мне 28, рост 187 см, вес 93 кг, обхват груди 114 см, талия — 65 см, бедра — 98 см, нога в обхвате — 67 см.

А какие еще достижения?

Одно из главных достижений моей жизни — два красных диплома. Мне удалось окончить университет на одни «пятерки» впервые за 20 лет существования профильной кафедры.

Касаемо спортивной тематики отмечу наличие у меня профессиональной категории в баскетболе и то, что я вхожу в Ассоциацию студенческого баскетбола. Выступая в составе своей команды, я становилась неоднократным призером городских и областных соревнований.

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Расскажи, как тебя засосало в спортивное направление? С чего начала?

Стремление изменить тело посредством занятий с отягощением сложилось скорее не под влиянием внешних побуждений, а явилось результатом моих собственных представлений о красоте и силе человека как такового.

В формировании моих эстетических идеалов куда большее значение имели античная архитектура и произведения Ф.М.Достоевского, нежели тематические блоги и фото прославленных спортсменов. А тренажерный зал стал для меня лучшим средством достижения цели.

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Да, признаться, в начале пути я на собственном опыте узнала что такое остракизм. Выражение недоумения и порицание я встречала со стороны своих знакомых, друзей и даже родственников. Но меня это еще больше убеждало в правильности сделанного решения.

В некотором смысле социальный прессинг укрепляет ваш характер, как тренировки — тело. К примеру, окончив университет, я «как и следует» стала работать инженером на автомобилестроительном заводе. Но именно в этот период жизни я поняла, что мое призвание в другом — в тренерской деятельности.

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С колледжа я вела группу девочек в баскетбольной команде. Занимаясь в тренажерном зале, уже имея определенные опыт и знания, я нередко помогала рекомендациями знакомым, загоревшимся идеей преобразования своего тела.

И лишь проработав некоторое время в должности инженера, я сполна познала такое явление как отчуждение — отрыв подлинной сущности человека от условий его существования, незаинтересованность и тягость должностных обязанностей.

Тогда я и приняла окончательное решение заняться тренерской деятельностью профессионально. Современный мир предоставляет достаточно большое пространство свободы, следует лишь преодолеть собственные и общественные предрассудки и стереотипы!

Это же просто замечательно, что ты смогла освободиться от оков общественного долга. Что делала в первые месяцы? 

Первые месяцы хаотично поглощала всю имеющуюся литературу на тему силовых тренировок, диетологии и прочему. И пыталась, разумеется, применять все эти методики на практике.

Ошибкой, пожалуй, можно назвать мое излишнее рвение — иногда я проводила по 2-3 тренировки в день!

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Тебе помогал тренер или занималась самостоятельно?

Именно мой тренер помог мне систематизировать и обобщить информацию, касающуюся сферы фитнеса; увидеть глубокую физиологическую основу происходящих с человеческим организмом изменений под влиянием силовых тренировок.

В последующем, я анализировала мою реакцию на использование тех или иных тренировочных схем, и смогла выбрать наиболее полно отвечающие моим индивидуальным особенностям инструменты.

Твой примерный рацион на день

Первый прием пищи обязательно содержит медленно усвояемые углеводы — проще говоря, каши, это может быть гречка, перловка, пшеничная. Необходимо снабдить энергетические системы достаточным количеством «топлива»!

Далее в течение дня мой рацион состоит преимущественно из белковых продуктов животного происхождения (курица, индейка, говядина, рыба и т.д.) и клетчатки (китайская капуста, брокколи, белокочанная, яблоки…). Наращивая мышечную ткань, следует обеспечить поступление достаточного количество строительного материала — аминокислот.

Овощи и фрукты же необходимы в качестве источника витаминов, минеральных солей и пищевых волокон. Конкретные пропорции БЖУ зависят от актуальных целей.

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А что еще принимаешь?

Потребности в питании спортсмена весьма отличаются от рациона «обычных» людей. Некоторые компоненты требуются в куда больших количествах, чем так называемая норма. Поэтому обоснованным считаю прием специализированных добавок. Сразу скажу — перечисленный список не превратит вас мгновенно в образ с обложки фитнес-журнала! Этот перечень — лишь добавки, дополнение, а не замещение полноценного сбалансированного рациона.

Обменные процессы спортсменов протекают значительно интенсивнее нормы, соответственно потребность в катализаторах метаболических реакций намного выше. Я говорю о витаминах и минералах. В межсезонье и периоды легких тренировок мне хватает аптечных витаминно-минеральных комплексов, например Супрадин. Приступая к интенсивным занятиям, я дополняю рацион продуктом Animal Pak от Universal Nutrition.

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Каждое утро пью Glucosamine / Ghondroitin / Msm фирмы Ultimate Nutrition. Несмотря на дискуссии об эффективности этих добавок, прием их считаю обоснованным.

Также утром Коэнзим Q10 фирмы VP Laboratory; утром — Omega 3 Gold от Maxler.

Полиненасыщенные кислоты необходимы для профилактики заболеваний сердечно-сосудистой системы, благотворно влияют на состояние соединительной ткани, кожи, волос и ногтей.

Также утром — коллаген с витамином С AF Collagen + Vitamin C от Sport Actiformula Nutrition; перед и после каждой тренировки я выпиваю BCAA Amino X от BSN, предохраняя мышцы от катаболических процессов, и стимулируя их синтез.

Перед тренировкой — креатин Animal Creatine от Universal Nutrition; L- Carnitin Attack от Power System, выпитый перед тренировкой улучшает тканевое дыхание и интенсифицирует процесс окисления свободных жирных кислот.

В день очень тяжелой тренировки могу выпить предтреник Atom 1.0 от Maximal Nutrition.

После тренировки пью чаще всего протеин Whey Gold Standart от Optimal Nutrition, Matrix Isolate от ASP или Whey Pro от Geneticlab Nutrition.

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В чем занимаешься — какая любимая форма?

Годы профессиональных занятий в баскетболе сформировали определенные привычки в выборе одежды. Не представляю себя в тренажерном зале ни в чем ином, кроме как в профессиональных баскетбольных кроссовках Nike. Особо отмечу модель LeBron XIII. Ценю предоставляемые ими комфорт, удобство и стиль! В остальном предпочитаю свободную одежду, изготовленную из качественных материалов.

Твоя нынешняя программа тренировок?

За многолетний тренировочный стаж я опробовала бесчисленное количество разнообразных схем, методик, программ… На сегодняшний день я пришла к определенным принципам организации тренинга, отвечающим именно моим потребностям и индивидуальным особенностям.

Программа весьма отличается от традиционных вариантов, но неординарный подход приносит порой отличный результат!

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Я занимаюсь 7 раз в неделю. Каждую мышечную группу я подвергаю тренировочной нагрузке дважды за недельный цикл.

Одна тренировка — «тяжелая», необходима для запуска процесса гипертрофии; «легкая» же стимулирует ферментативную активность, кровообращение и обменные процессы в мышечной ткани.

Моему соотношению быстрых/медленных мышечных волокон больше соответствует многоповторный режим, 15-25 — мой рабочий диапазон.

И еще: способность человеческого тела адаптироваться к внешнему стрессу вынуждает нас регулярно менять характер тренировочного воздействия. Вариативность — вот залог постоянного процесса.

За годы занятий я не провела двух одинаковых тренировочных сессий! Но выбранные из многотысячного арсенала бодибилдинга упражнения составляют основу моих программ.

Это так называемые «мои упражнения», лучшим образом соответствующие моей антропометрии движения.

Твои фитнес-цели?

Я гражданка Италии. Моя цель сейчас — участие в соревнованиях в категории бодифитнес в Европе. Тренерская работа требует постоянного повышения уровня квалификации, поэтому я планирую пройти образовательную программу в Федерации итальянского бодибилдинга IFBB.

Углубление познаний в области теории и методики фитнес тренировок — залог эффективного и безопасного прогресса моих клиентов.

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Что тебя вдохновляет?

Одна из сфер, в которой я черпаю вдохновение — это музыка. Соответствующие треки могут задать необходимый эмоциональный настрой для хардкорных тренировок! Глубокий саунд, мелодичные композиции являются для меня медитативными техниками, позволяющими снять напряжение рабочего дня.

Вместе с командой единомышленников и близкой подругой я веду паблик вконтакте COSMIC ATMOSPHERE. Это мое творческое хобби. Наполняя контентом группу, мы выбираем самые актуальные и качественные композиции. Визуальное оформление призвано отображать чувства, возникающие при прослушивании выбранных треков.

В целом же, вдохновление моей активности я нахожу в себе самой. Чувство уникальности и неповторимости каждого момента бытия, радость общения с близкими людьми, умение удивляться новому побуждают меня меняться самой и менять окружающий мир.

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Поделись списком из 5 любимых треков для тренировки

Michael Jackson–Speed Demon (Remix By Nero)
Gesaffelstein–Destinations
Mudvayne–Dig (Everything And Nothing remix)
Vondkreistan–AUTHORITY
H-Blockx– I’ve Got A Power

Набросай фотки идеальных на твой взгляд мужских тел

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Мне близки представления о гармоничности и эстетике телосложения, господствовавшие в эпоху классического бодибилдинга. Стоит выделить Арнольда Шварценеггера, Френка Зейна и Франко Коломбо.

Твое любимое мотивационное видео?

Просто почувствуйте энергетику! =)

Твой совет тем, кто хочет начать?

Могу дать один совет — начните! Только стоит найти грамотного наставника, который поможет оптимально организовать тренировочный процесс и избежать характерных для новичка ошибок.

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Читайте на Зожнике: 

Напрячься или расслабиться: противоположные подходы в ЗОЖ

«Надо бы заняться здоровьем»: размазываем отмазки

Легкий ЗОЖ #1: почему нужно есть углеводы

Ефим Шифрин рассказывает о культуризме в его жизни

Ия Першина: «Мы не должны надолго вытаскивать себя из зоны комфорта и становиться рабами целей и задач»

Расскажите друзьям:

Девушка ЗОЖ: Стэфания Тотоло: 127 комментариев

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