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Get the 45 minute video breakdown of Tim's step-by-step process for losing 40 lbs and getting to 10% bodyfat: https://link.valeofitnesscoaching.com/widget/form/vXANsgmzzJoZZKyQqj3U?notrack=true
Consult application for coaching with Tim: https://coach.valeofitnesscoaching.com/application
FREE shoulder workout from Sam (get it INSTANTLY): https://www.slaysfit.com/free-program
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Day 3 Subscribe To Follow My Weight Loss Journey
В этом видео вы получите комплекс упражнений на ягодицы - пресс- осанку
Выполнять можно в лютое время дня ❤️
Информация по новому курсу в моем тгк👉🏻 : https://t.me/macalinaaa
Мои тренировочные программы ⤵️
https://macalinaonline.ru/
Всем привет! Меня зовут Алина и я дипломированный фитнес тренер, специалист по биомеханике и движению, а значит я точно знаю как сделать ваше тело лучше и красивее безопасным для вашего здоровья способом.
Сотрудничество *[email protected]
Второй канал : https://youtube.com/@macalina2?si=q-4tbTEK4I9dSxGV
Часто задаваемые вопросы❓❓
1️⃣ МОЖНО ЛИ ПОХУДЕТЬ С ПОМОЩЬЮ ОДНОЙ ТРЕНИРОВКИ?
нет, грамотное похудение раз и навсегда базируется на таких аспектах как :
1. Питание на вашу норму бжу ( об этом у меня есть вижео на канале)
2. Регулярные тренировки подобранные под ваше тело
3. Работа с вашей осанкой, дисбалансами и зажимами
4. Хороший сон и отдых
5. Работа с ограничивающими установками в голове
Только благодаря общей работе, вы сможете не только избавиться от лишних кг, но и полностью изменить свой образ жизни, избавиться от болей в пояснице, шее, голове и тд
2️⃣ ГДЕ МОЖНО ПРИОБРЕСТИ ТВОИ ТРЕНИРОВКИ?
У меня есть комплексы тренировок на месяц в формате включай и повторяй.
Марафон на похудение
Марафон на прокачку ягодиц
Марафон на плоский живот «Линия талии»
Так же есть гайды один на ягодицы - где собрана теория на 70 страниц и рассказано от а до я как сделать красивые ягодицы, + комплекс текстовых тренировок с техникой упражнений на месяц. второй на осанку написанный по такому же принципу + 10 комплексов на осанку.
Как приобрести ? https://macalinaonline.ru/
Работаю с девушками 16+
3️⃣ МОЖНО ЛИ ПОХУДЕТЬ ДОМА?
можно. я сама похудела на 10 кг в домашних условиях
4️⃣ ИНВЕНТАРЬ ДЛЯ ТРЕНИРОВОК
желательно дома иметь такой набор
1. гантели - можно заменить на бутылки с водой/песком
2. резинки - можно заменить на эластичный бинт/колготки
3. мфр ролл
4. мяч мфр
5️⃣ ГДЕ НАЙТИ МОТИВАЦИЮ?
это нужно работать с установками в голове и вашими аутентичными целями. об этом у меня есть ролик )
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FAQ
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Follow along on Instagram: https://www.instagram.com/themovementsystem/
Studying for the CSCS Exam?
CSCS Prep Course: https://www.themovementsystem.com/strength-and-conditioning-study-course-sales-page
150 Question CSCS Practice Test: https://www.themovementsystem.com/offers/cF2D5UwS/checkout
EPOC Video: https://www.youtube.com/watch?v=ig-IHi7M-pE
40 minute cardio session:
Fat Burning Zone:
Susan: 30 years old 120 BPM.
This is roughly 6MPH
40 minutes later: 4 miles or ~400 calories
60% Fat, 40% Carbohydrate
240 calories from fat
160 calories from carbs
Over the next 24 hours is what matters
Net Daily Fat Loss:
2500 calorie diet – 2100 calorie daily expenditure – 400 calories from training = 0 calorie deficit
240 calories from fat replaced during next 24 hours once glycogen stores replenish quickly
3 months later: No change in Bodyfat %
“High Intensity Training”:
Intervals,
Susan:
Averaged 160 BPM ~80% Intensity
Calorie burn: ~560 calories
75% Carbs 25% Fat Oxidation
420 calories from carbs
140 calories from fat
2500 calorie diet – 2100 calorie daily expenditure – 560 calories from training = -160 calorie daily deficit
Will replenish blood glucose/ glycogen stores over 24 hours and store less as fat over the 24 hour period due to calorie deficit
3 Months Later: -4 pounds bodyfat
150 lbs 34% bodyfat = 51 pounds bodyfat 99 pounds lean body mass
146 lbs = 32% bodyfat = 47 pounds bodyfat 99 pounds lean body mass
*Note training carb depleted can increase protein contribution up to around 10% and lead to net negative muscle protein synthesis
👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
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CSCS Nutrition: https://www.youtube.com/watch?v=IMb3Ho01BGE&t=799s
CSCS Work to Rest Ratios: https://www.youtube.com/watch?v=7fMSm-A9jvE
Muscle Levers: https://www.youtube.com/watch?v=wcKgXeYlEkc
Olympic Lifting Technique: youtube.com/watch?v=jkaRxeteWBY
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: https://www.themovementsystem.com/offers/cF2D5UwS/checkout
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
✅ Let’s Connect:
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Beginners Weightloss And Toning Program
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How to Lose Fat and BUILD MUSCLE at the Same Time (Yes, It’s Possible!)** //
Think it’s impossible to lose fat and gain muscle at the same time? Think again. In this video, I’ll walk you through **exactly how body recomposition works** – and how you can use it to completely transform your physique.
You’ll learn:
✅ What body recomposition really is
✅ How to train and eat to build muscle while losing fat
✅ Who can (and can’t) do it effectively
✅ Real strategies – no fluff, no gimmicks
With the right approach, you don’t have to wait to burn fat *first* or bulk up *later* — you can do both at the same time, starting now. This is perfect for beginners, returners, or anyone ready to take their fitness to the next level.
⚠️ **Disclaimer:** I’m not a medical professional. Always consult your doctor before starting any new diet or exercise routine. This video is for educational purposes only, and any action you take is at your own risk.
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