Fitness at home. Body transformation in 84 days. Dmitry Gudkov

1. Introduction
1.1 You have it all
We start training next Monday. There is nothing to even discuss here. If you are reading these deadlines on a Tuesday, then you have 6 days to prepare. If on Sunday, then one. But you will make it anyway.

Because you already have everything to start. You can look in the mirror. It will reflect what you need for training. In fact, the object of transformation is at the same time its tool.

By the way, this is exactly the knowledge that the businessmen of the fitness industry carefully hide from you. Because if you have everything (and you know it), then it's hard for you to sell anything. I think they have already managed to convince you that you are missing something. But as soon as you buy an expensive machine or a “magic pill”, you will be convinced that you need something else.

I know people who have entire gyms at home. Plus, there is a “golden subscription” to an expensive fitness club, but they still look mediocre. They just do not use the main thing - themselves.

My task is to include you in the work on yourself. That's why I chose this format for the book. I really do not want this to be another fitness publication that will stand on your shelf as a dumb reproach to inaction. Knowledge has increased, there are no results.

In our case, we will receive most of the knowledge in the process of training, regularly applying them in practice. And create the body of your dreams. So we start training next Monday, and the transformation right now.

I don’t want to tell here how cool it is to train at home. What are the benefits of home workouts? I suspect that if you are reading these lines, then you have every reason to exercise your body outside a specially equipped room.

But now imagine a different situation. You just came to the fitness club (although I like the training camp analogy better) and took on a personal instructor. It will be me for the next 84 days (plus some time until Monday). And now, before proceeding directly to the training process, I will briefly tell you some of the basics. Nothing complicated and abstruse. You will understand everything and cope with everything.

Yes, especially for the superstitious. I've heard that starting anything new on a Monday is bad luck. But why? It's very convenient. The beginning of the week, a new microcycle in life, working days and weekends. Everything converges.

Here, apparently, there was some kind of “pepper”, who each time started something and regularly failed something. Well, a person could not keep his promises to himself for a long time. In the end, he decided to analyze what was the reason for his failures. I asked other similar "losers". And I decided that it's all about Mondays.

That is, if they started a new life on Tuesday, everything would have turned out well. It was a stupid mistake, yes. Who would have thought…

The only reason you have a Monday that fails something new is if you have a wild weekend. After which Monday stupidly falls out of your life due to inadequate perception of reality.

But we are not "losers". Therefore, let's drop all prejudices and continue.

1.2 Promises
This book, as they say, is based on real events. In the sense that I conduct this kind of training in real time with real people. And I have the opportunity, day after day, to observe the changes that occur with my wards.

You may be surprised, but external changes are not the main thing. Just because it's not the most important thing in life. But they contribute to a change in your worldview, and the training itself, if done correctly, strengthens character. All together changes your life in general for the better.

As a result of this training, you will become a different person. No, no one will get into your mind and change something there forcibly. It's just that you, from who you are, become who you want to be. Or, at the very least, set yourself firmly on the path to a better version of yourself. I repeat once again that not only in sports results. Work, relationships with people, household chores - everything will change.

By the way, there is no magic in this. Only chemistry and physics of the process. But I will not "load" you with subtle matters. Let me just remind you that the benefits of physical activity are almost the only thing that religion, medicine, psychology and esotericism agree on. You are unlikely to find any instruction "how to become happy" where there is no point on the development of the body.

As for external changes, I cannot say for sure what your waist or biceps size will be in 84 days. It all depends on what shape you are in right now. And how responsibly will you work on yourself. The press "cubes" do not promise anyone. Although there are guys who achieve this in my trainings.

By the way, about the guys who have already passed what lies ahead for you in the next 12 weeks. I'll take the liberty of quoting some of the testimonials that I hope will inspire you during your workout:

“…I got a lot more. The state of health improved, cheerfulness and energy appeared, proper nutrition, discipline, self-confidence and self-confidence, in general, all the signs of a beautiful, happy and successful person appeared.

“I remember how almost with horror I started training at the beginning, how then everything seemed simple and doable, and then everything became more complicated, and already everyone got into the taste, trying to always improve!”

“… completed the training, beating your last result, and you understand that you need to improve yourself, despite the time and other excuses from your head. I am already silent about the fact that I have become more resilient, more stress-resistant, somewhere more dexterous (I am amazed at myself sometimes) ... "

“Having projected the first few positive results, progress and victories in training onto my life path, I seemed to have achieved enlightenment and, finally believing in my strength, I realized that everything would work out, you just need to act, and the time for this has just come!»

You can keep quoting positive reviews for a long time (I just get people to write me praise songs). But the point, I think, is clear. You are not only changing the body. You are changing your life for the better.

And now, bear with me a little more, a few organizational moments about how we will turn knowledge into a new body.

1.3 How to use the book
The basic rule is very simple: read consistently and follow the instructions.

There is no need to read everything first, then go back to the beginning and start practicing. The training process is divided into days. At the training itself, which will start on Monday, you just need to read the instructions for a specific day and follow it. Everything is extremely simple.

But before you start training, you will need to familiarize yourself with the basic rules of transformation, choose the right exercises (and understand why we need them), decide on some other aspects of organizing a personal routine.

For all this, we have a chapter called "Before training." And you need to have time to read it in the rest until Monday, but you will have time, even if today is Sunday. Everything is short and to the point.

Will the instructor put you in the gym at the desk and start giving lectures on physiology? So I won't. Just the bare minimum. The rest is in the process of training. A few words about him.

The training program itself is divided into three cycles, each of which lasts 4 weeks. The cycles differ directly in training. Instructions for them and a nutrition plan will be set out before the start of each cycle. Therefore, as I said? Read consistently and follow the instructions.

Nothing impossible, nothing supernatural. Read, think, practice.

As a famous sports figure said: “Bodybuilding is not rocket technology.” Therefore, with the confidence that everything will work out for us, we begin the preparatory work. So let's move on to the next chapter.

2. Before training
2.1 Photos and measurements
The first thing to do is photographs and measurements. Believe me, this is an important point in the training process. And in the future, these materials will be very useful to us.

For photos you need to undress as much as possible. But, of course, so that the photo can then be shown at least to close people. I didn’t just say that you need to undress as much as possible. Some ladies take pictures of themselves in T-shirts and shorts, and then they don’t see the difference in the photo, as they have changed exactly what the clothes hid - waist, hips, buttocks. Therefore, the best option for girls is a swimsuit. For men - shorts or swimming trunks.

Also, there is no need to specifically stick out something in the photo, but try to hide something. I can do this transformation in five minutes: first, “release” the stomach, and then draw it in. Plus light, plus muscle tension, plus photoshop ... Most of the "swindlers", by the way, do just that. But we won't. We stood up and took pictures. In that relaxed pose, which you can also easily repeat later. You are doing this for yourself.

Another such moment. Try to choose a place where you can always take another photo. Roughly speaking, if it's August and you "clicked" on the beach, then