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Orange Fit, Studio 15, Cornelius Drebbel House, 5 Empson Street, Stratford (2026)

07/06/2022

The new fashion for the female tummy: cubes are a thing of the past

Fitness fashion has finally come to its senses and allowed women to wear two sleek and damn sexy vertical stripes accentuating the curve of the waist, rather than a quilted 6-8 square abs. Don't panic if you're the owner of an old bow. Catch the tips on how to redesign it for a new-fangled look.

Getting the cubes out of the way.

For starters, eliminate any targeted abs exercises from strength training for 30-45 days. Fear not, other strength and cardio exercises will prevent your abdominal muscles from completely weakening.

The new fashion for the female tummy

Now remember the exercises you'll never do again, otherwise the stripes will slowly start to turn into cubes again:

lifting your knees to your chest in a straight line and pulling them to the side;
bicycle curls;
Reverse twists - straight leg raises up to 90° and higher;
Pumping up the transverse abdominal muscles with the 'vacuum' exercise;
vertical twists, also with weights.
Absolutely unnecessary for the appearance of 2 vertical abs bands will also be the following movements:

Straight and cross "scissors";
pelvic thrust upwards in Indian bridge;
Dynamic corner - simultaneous separation of legs and torso from the floor.
Exercises for the 'female' abs

After the cubes have melted a bit, start working on turning them into strips. Do it 3 times a week:

Starting position: lying on your back, legs bent, soles resting on the floor at shoulder width, as close to your buttocks as possible, hands behind your head in a lock. As you exhale, smoothly raise your torso until your shoulder blades start to lift off the floor. Move at a medium, measured pace. Try to relax all your muscles except your abs. Repeat the twisting motion until you feel a very strong burning sensation in your abdominal muscles.
Freeze for 30 seconds in a plank position on your forearms. If you know how, do it by leaning on one arm and pulling the other arm forward. Make sure that your supporting elbow is exactly under your shoulder. Do not fall to the side. Do not forget to stand in the plank with support on the other forearm.
Starting position: lying on your back, arms along your torso. On one - lift your shoulders and chin slightly, pulling your hands forward. On two, go back to starting position. Move smoothly, but with maximum intensity. Stop when you feel the heat in your abs.
Roll over onto your stomach. Rest your palms on the floor at the sides of your chest. As you exhale, slowly straighten your arms and tilt your head backwards and bend at the pectoral and lumbar spine. Do not lift your hips off the floor. Hold Snake pose for 30-60 seconds.
Repeat the cycle of these 4 exercises 3-5 times, pausing between them until your abs are fully recovered, but no more than 2-3 minutes.

It makes no sense to work out the bottom of your re**us abdominis while there are fatty deposits there. Otherwise, your 2 sexy stripes will end up smoothing out into a bulging large omentum. If, however, you have managed to get rid of excess fat from it by dieting and cardio, then you can include an additional exercise in the above complex. Put it at number two in order.

In the supine position, lift and hold your straight legs "until you can't". The distance between your heels and the floor should not be too big. Ten to fifteen centimetres is enough.

Translated with www.DeepL.com/Translator (free version)

26/05/2022

Home training or gym: pros and cons

A healthy lifestyle has become a trend. Most people are unhappy with their figure and want to look better. Obviously, this requires regular exercise to help you cope with the extra weight and correct your silhouette. This might mean a workout at home or a classic gym. So, which one to choose?

Often people who decide to take up a sport, the question arises: what can replace the gym? Would a home training session be a good idea?

Well, here is the answer. The place of training does not guarantee the result, it depends only on your persistence and dedication.

Effective training rules

Regardless of where you work out, there are some principles you should follow. They will help you train more effectively and safely.

Exercise should be regular. It is best to work out 2-3 times a week with approximately equal intervals between workouts.
The best training time is between 30 and 60 minutes.
Make sure you warm up before the workout to warm up your muscles and work your joints.
Include cardio and weight training in your workout program. In this way you will not only pump muscles, but also burn fat.
Finish your workout with a warm-up or stretching.
Over time you need to increase the intensity of the load. To do so, perform more repetitions in an attempt or use weights.
In order to exercise more efficiently, you should lead a healthy lifestyle and eat a healthy diet.
Gym training: advantages and disadvantages

The peculiarity of working out in a gym is that the atmosphere of this place puts you in a working mood. You are surrounded by people whose goals often coincide with yours. For many beginners, this becomes a powerful motivation to work out more efficiently. Seeing the results of others makes you want to achieve them too.

Classes at the gym are also convenient because it has all the necessary equipment. This allows you to work on all muscle groups without limiting yourself to core areas. The use of equipment also allows you to increase the load, making your workouts more effective.

Home training or the gym

If you are a beginner, you will often want to train with a trainer who can help you put together a training programme and demonstrate how to do the workouts. It is best to take private lessons with a trainer for the first time until you get used to the gym and know how to do the exercises correctly. Later you can train on your own.

If you get bored with the machines, you can always go to a group class. At most sports clubs, you can sign up for pilates, aerobics, cycling and other fitness classes.

However, gym classes also have some disadvantages that may influence your decision to buy a membership:

The high cost of going to the gym. On the one hand, this is a disadvantage, but on the other hand it is an additional motivation not to miss a workout;
The need to travel to the gym. Sometimes, the inconvenient location of the sports club can make it too time-consuming to travel to and from your workout;
Being tied to a training schedule. Often you have to rearrange your daily schedule to get to the gym at a convenient time.
Home or gym?

Home training: pros and cons

Working out at home is much more convenient than going to the gym. Exercising at home saves time and allows you to not depend on the schedule of classes at the fitness club. Training at home has many advantages:

budget. You do not need to buy a season ticket and pay for the consultation of a trainer. If you want to be engaged in someone else's author's program, a set of workouts will need to be purchased. But it is not necessary, because there are many programs for home fitness posted on the Internet;
time saving. It takes an average of 1-2 hours to get to the gym and back home, change clothes and shower. With busy schedules, it can be difficult to find time to spare. Working out at home saves you time for more important things;
Lack of a clear timetable. You can do your exercise at home at your own convenience;
psychological comfort. Many people are embarrassed about their poor physical fitness, which creates some inconvenience while working out at the gym. At home, however, you feel comfortable.
Working out at home or joining a gym

But training at home is not as easy as it may seem at first sight. Here you feel relaxed, and therefore you need a huge amount of self-discipline to exercise. At home, you have to find your own motivation and control your training. In addition, the home is full of distractions. Household chores, an unexpected call from your girlfriend, a child demanding attention - all these things throw you off your workout rhythm.

A significant disadvantage of home training is the lack of equipment and exercise equipment. While you can still buy dumbbells, you are unlikely to have an exercise machine at home. Over time there will be a need to increase the physical load on the muscles, and this will require a heavier projectiles. There will also be no trainer at home to help you adjust your training programme and make sure you do the exercises correctly.

What exercises should I do at home?

If you decide to replace the gym at home, it is worth including the following exercises in your home training:

Push-ups. Allow you to work your arm muscles. Depending on your level of training, the exercise can be performed in normal or simplified mode from the knees.
All plank variations. This exercise makes almost all muscle groups work. The main condition is that the back must be straight while doing the plank. You can perform the exercise resting on your palms or forearms. The side plank works the lateral abdominal muscles very well.
Curls. These exercises help to reduce the size of the waist. There are several variants of their performance, but in order for them to be effective, the upper part of the body must remain stationary.
Squats. Depending on the position of the feet, different muscle groups work. When performing the exercise, make sure that the knees do not protrude above the toes and keep the back straight.
Lunges. Lateral lunges allow you to work the inner and outer thighs. Your back must be straight and knees must not protrude beyond the toes.
Glute bridge. This exercise works the gluteal muscles. To make it more effective, you can perform it with additional weight.
Training at home or at the gym

The place of training plays a secondary role in achieving the desired results, so when choosing between the gym and training at home, focus on your own preferences. Remember that the effectiveness of your workout depends on your effort, so be confident in your goal and stick to the basic rules of exercise.

23/05/2022

14 fitness myths

Is severe muscle pain normal, how do you get a flat stomach and is it possible to eat anything with a regular workout? We have collected common misconceptions about fitness and asked the personal trainer at World Class Leninsky Sergey Chaplygin to comment on them.

Achieving sports results requires daily workouts
"The context is important here. For example, professional athletes do have several workouts a day, six days a week, because they have the task to achieve high performance. For fitness people, on the other hand, the recommended dose is 2-3 weight training sessions and about 150 minutes of low-intensity aerobic activity per week. This is enough to maintain a certain level of muscle mass and obtain cardio benefits for the cardiovascular system.

Running and other cardio is what you need to lose weight
"It's a myth. Weight loss requires a negative energy balance, which can be achieved firstly by limiting calorie intake from food and secondly by increasing physical activity. Method 2 is the most effective, because when a person severely restricts their calorie intake, they are forced to reduce their nutrient intake at the same time. It is better to concentrate on moderate physical activity and nutritional control.

Training in clothes that don't breathe promotes weight loss
"In the practice of professional sports, there is indeed such a phenomenon as 'weight lifting', in which athletes visit a sauna and also wear special clothes that allow them to lose fluid in large volumes. This does help you lose weight (under the supervision of a doctor, of course), but only through dehydration: fat oxidation is not accelerated. A negative side effect is an increase in blood viscosity. It is not only unsafe for you, but also unnecessary for you, as a health-care professional.

It is better to work out on an empty stomach
"If a person works out 30-40 minutes after waking up, this can really benefit them, as a full stomach can create discomfort during the workout. However, this does not mean that training this way is better - rather you can, but the benefits will not be in terms of fat burning or gaining muscle mass.

If you put in the effort, you can lose 5-7kg in a week
"If we talk about the fat component, 1kg of human fat is 'worth' about 7,700Kcal. Therefore, in order to lose 5-7kg per week, you need to create a deficit of about 40,000 Kcal, which is almost unrealistic. It is possible to lose 5-7 kg of body weight in a week (an athlete may lose even more during a weight-race), but it is a heavy burden on all body systems. Even if a person extremely overweight will start training and following nutrition, at the initial stage he will lose weight fast enough (by fitness standards), but even here we are talking about 2 kg per week, not 5-7".

You can develop your own training program
"Firstly, people very often misinterpret the concept of 'programme'. The program itself should not only (and not so much) be a list of workouts (exercise 1, 2, 3...), but also include such items as "the beginning of the program" (1st week) and "the end of the program" (say, 8th week), the principle of load progression and so on. Theoretically, a man can design a training programme on his own - but only on the condition that he gets proper education, studies theory and methodology, human physiology, learns from an experienced trainer how the body reacts to the load and will study new research on a regular basis".

Very pumped men have problems with er****on and libido
"No. The quality of these parameters depends on the condition of the body's endocrine and nervous systems, as well as blood and blood vessels. Therefore, even a man with a very large muscle mass, provided that he takes care of his health, everything will be fine."

Weight loss equals fitness success
"Success in fitness depends more on how the individual achieves his or her fitness goals - for someone who is overweight, losing kilos would indeed be a success. However, this example is not so much about fitness as it is about good eating habits. In fitness, success would be improving physical fitness: maintaining muscle mass, strength, endurance, flexibility at a certain level.

To have a flat stomach, you have to do a lot of abs exercises
"Of course not. You need a low percentage of body fat, which is ensured by the right balance of energy."

If you stop exercising, muscle tissue will turn into fat tissue
"No, this is not possible, because fat tissue is made up of lipids, fatty acids, and muscle tissue is made up of proteins. However, if physical activity is reduced and caloric intake is still high, muscle mass atrophies and fat tissue increases. In other words, these processes simply go hand in hand.

Active exercise allows you to eat anything
"Active exercise allows a person to consume a lot of energy, and they can really afford to eat a little more. But in order to be active, you need to get enough nutrients - so you can't just eat anything. That said, even if a person is actively exercising, they may consume so many calories that even this exercise will not be enough to maintain a healthy energy balance."

The effectiveness of a workout depends on its duration
"No, it doesn't. The effectiveness of a workout depends on the extent to which the training exposure to create certain stimuli is in line with the training objectives."

Severe muscle pain is an indicator of training effectiveness
"On the contrary, it is an indicator of excessive, improperly selected workload, the consequence of which is increased inflammation of the muscles due to the fact that they are injured. It is also an indicator of the need to expend a large amount of plastic and energy resources to recover and the risk of injury plus reduced performance during this period."

No results without sports nutrition
"No. Firstly, the vast amount of sports nutrition on the market has no proven effectiveness and is just a business. Secondly, a balanced diet is sufficient to provide recovery and muscle growth/maintenance for the average fitness client. If a person is engaged in professional sports, regular nutrition is unlikely to provide all the necessary nutrients; in this case, sports nutrition will do the trick.

23/05/2022

The first time: is meditation suitable for everyone?

Meditation today interests not only adepts of mindfulness in all areas of life, including sports, but also serious scientists. While we opt for palo santo, singing bowls and a playlist for maximum immersion, the scientific world is adding to the evidence base. Meditation improves memory and concentration, helps relieve stress and anxiety and even develops empathy. Before the first class we had a talk with the trainer of World Class RedSide Vladimir Duvanov about the importance of meditative practices today, how to estimate the result and whether it is worth to start the training if for some reason you think that only Buddhist monks can achieve the inner harmony.

Many people have fears before the first exercise. I think I might not be able to take my mind off my current problems and obsessive thoughts.

It is important to understand that we are in a stressful situation due to a pandemic and events that are beyond our control. And what would be of greater value at this moment? Isn't the ability to cope with your emotions and feelings, the ability to keep your head cool? After all, what is a cool head? It is a very sober, very judicious mind, which allows you to highlight the really important things. To achieve this state, in fact, is the goal of meditation - this is what we offer our clients at the club. We teach to practice meditation so that a person in any situation can preserve the most valuable thing - sound mind, lucid mind and the ability to think critically, to self-analyse, to analyse what is going on around them. By healthy spirit in the well-known proverb I would mean "a healthy mind". As we see now, not every healthy body has it. And if we have a healthy mind, we will also have a fit body. But if the mind is sick, even the best body will eventually deteriorate.

There is a very strong influence on the emotional state now - people are literally being "swayed" by their emotions. And in an unbalanced state, people are more likely to do things that they would not do if they were calm. Meditation allows one to first recognise, "discover" one's state and then work with it. The practice requires neither special training nor expensive equipment. It does not belong to any one religion or tradition, it is completely non-denominational.

There are a lot of criticisms of meditation, but they are rather new trends that have nothing to do with it. In defense of this, the scientific discipline of psychology has derived a great deal of its techniques for dealing with the human psychosocial state from meditative practices. Everything that has to do with visualization and work with the imagination are techniques that are familiar to us. These tools are taught by specialists, they are actively used and have obvious benefits.

But what if I am afraid that I alone cannot achieve a meditative state in a group class, that these tools will not work?

If I am not mistaken, Confucius said that one cannot find a black cat in a dark room. When we don't know what we are looking for, it is very difficult for us to understand it. At meditation club I often ask people about their feelings. A very simple example: you perform a certain technique and "get" a certain state. Afterwards I ask: "And if you had to make a vital decision now, would you regret it later, in the future?" Almost 99% say no. Now imagine that you need to make a very important decision when you are emotionally disturbed, when your mind is very restless, when something is going on with your body - how likely is a mistake? This allows me as a coach to deliver value and shift the attention of the person who is in doubt.

"Do I need this, since I'm not walking around in weird clothes?" - is another frequent question from doubters. All outward attributes are just outward attributes. It is not without reason that serious corporations have resorted to meditation for the past 15 years. It helps relieve tensions within the team and the employees themselves, and hence improves performance. But of course, there is no coercion on our part. Come and see what you get out of it. I usually ask to stay for one session until the end so that the person has a truly fulfilling experience.

Could it be that meditation just isn't right for me?

Any skill is formed over time. Let's say we want to learn how to ride a bike. We see someone riding beautifully. And we don't know how, but we really want to. It is unlikely to happen all at once. We might even fall down in the beginning. And if we haven't stopped trying to learn, now in any country in the world, on any bike, we ride and enjoy it. This is a skill we have developed in ourselves. It is exactly the same with meditation. It is strange to expect instant results, it doesn't work that way! It takes time and, of course, effort on your part. Doubt in general is inherent in human nature. Especially about subtle and ephemeral things that are difficult to measure or feel with your hands. Let's say I lift dumbbells - my biceps grow, and here you and I are sitting and nothing seems to happen. And here it is very important to compare your condition at the beginning and at the end, to fix it. We will see where we have come in these 30-40 minutes. Even if you don't feel instant progress - that's OK, that's normal. We don't do a class for advanced yogis with 10 years of practice experience. This class is for all levels, so you can be completely relaxed.

Did you come to meditation through yoga?

Yes, I am a yoga teacher. This is my profession, hobby and my main job. For me everything happened in an organic way. Meditation is the pinnacle of yoga, the "cherry on the cake". But it took a lot of work to get there. Meditation is a very valuable step in yoga practice and it is taken very seriously. I had to be an apprentice for a while, as any of us would be in any business. It is a path that one overcomes who goes through it. If things don't work out, we choose another path. The goal? To come to a harmonious state within ourselves. You can choose any way - running, swimming, tennis. There's meditation in them too, but when it's a complete meditation, it's a finished product. You have to be a very advanced runner to get it in running.

And is it possible, when you do yoga, do you see that a person would do well to learn how to meditate?

It's very individual. You have to be guided by what you feel. If you're comfortable with your usual state, if you think that you're in control, it's not likely that you would seek a class on your own. But if you want to change something in your condition, it is important to perform new actions. It is said that it is foolish to expect new results by continuing with old actions. So it is here - we take a new tool and give ourselves time to learn, to implement, to benefit. The doctor gives us a prescription: take a pill three times a day for a month. We will not get the desired effect if we take all the pills in one day, no matter how tempting it may sound in theory. We will only hurt ourselves. It's the same with meditation. When we practice under the guidance of a coach who knows what he is doing by default, he consistently leads us to the result.

Is it possible to "overdo" meditation? When to stop in time?

If we are thirsty and find beautiful fresh water, how much can we drink? Maybe half a litre, maybe a little more. Then we physically can't do it. And even the tastiest food will make us feel satiated. Self-regulation is often triggered in the physical plane. And our goal is to develop awareness so that the person really understands what the result is. Of course there are certain guidelines that you can follow to get a certain result. But again meditation is a very "flexible" practice: in any case we get something that can be just our experience. And it is up to the practitioner to take responsibility for this. To begin with, I would recommend our weekly classes on Vkontakte and YouTube channels. They are saved and can be revisited at any convenient time.

Is digital detox important during the practice?

During the meditation practice itself we sit with our eyes closed, we spontaneously undergo a digital detox. Basically, we only use our ears. The meditations we resort to are what we call "guided meditations". This is one of the simplest and most accessible methods, where the coach uses his or her voice as a tool to guide the student. The highest form of meditation is when there is no sounds or music, one is in complete silence and silence and comes to the right place. During our classes we use music and speech, and I do not see any contradiction in this regard. Of course, if you get distracted and stare at your smartphone all the time, you won't get any meditation. It will be a strange pastime and that's all.

Can I go for a workout after meditation, and are there any rules about eating before and after?

To use medical terms, meditation is a parasympathetic technique. That is, one that calms you down. And if you go to Bodycombat after meditation, it's not quite the right story. We have just reached a harmonious state, and all of a sudden we start having some strong physical.

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