in three months you are unlikely to take such a photo. Better "selfie" in the toilet. Such a "sortiroluk". What is important here is the objectivity of assessing changes, and not the surroundings or dust in the eyes.

Now a few words on measurements. The most important are weight and waist circumference. Additionally, you can measure the neck, chest, biceps, forearm, pelvis, thigh, lower leg and wrist. There are no clear recommendations. But, as in the case of the photo, the objectivity of the further assessment is important to us. That's why:

Try to take measurements at the same time. For example, on Sunday morning on an empty stomach, but after the toilet. Maybe on Monday. But then always on Mondays. And always preferably in the morning.

Weigh yourself on the same scales, and measure the volumes with the same centimeter. We care about relative, not absolute values. That is, how much you change, not exactly how much you weigh. Therefore, it is necessary to exclude errors as much as possible, and they arise when using different measuring instruments.

It is not so important when you inhale or exhale, you take a measurement, measure a bent arm (leg) or in what exact place you apply a centimeter tape. It is important to always do it the same way! Once again, we are making real change, not improving numbers on paper.

Don't take measurements every day. Weight and waist - once a week. Other measurements are not more than once a month. Girls like to climb on the scales several times a day. They have such a sect - "Observers of the movement of water in the body." You don't have to do this. Such frequent weighings do not show a real picture of fat burning or muscle growth, but they can easily confuse. Up to a complete loss of motivation.

I remind you that you are in my "training camp". And here it is very important to do, and not just to know how to do it. Therefore, you need to follow the instructions above. Take photos (from different angles). To make weighing and measurements, you need to wait until the morning. So now just write it down for yourself in the plan, and only then continue reading.

2.2 Three main rules
I am 100% sure that all training failures are due to the violation of one or more of these three rules. This is not to say that the rules. These are the conditions so that at least some benefit can be derived from the training process. Throughout the training (and your entire training path, which I hope will be very long) you need to remember and follow these rules.

Rule number 1: "To get what you never had, you need to do what you never did"

In practice, this means that each subsequent workout should be performed better than the previous similar one. Constant progress. In training protocols or in instructions for specific workouts, I will indicate the parameter that needs to be improved in each specific case. This can be the number of repetitions or approaches, the weight of the projectile or the complexity of the exercise, the execution time or rest time. In our case, it will always be some specific number.

To comply with the first rule, it is important to keep a training diary! It happens that training is repeated only once a week. And it's just hard to remember which number you need to beat in the upcoming workout. Keeping a diary is a prerequisite that ensures the implementation of the main rule. Keep a diary in any format convenient for you. I think a notebook and a pen would be the most practical. But here I do not insist. Experience shows that there are people who find it more convenient to enter data into a smartphone or tablet right during training.

You look exactly as much as you are physically developed. To improve yourself, you need to improve your results. I must say right away that this may not work out in every workout. But we must constantly strive for this. Every time you improve your performance in this or that exercise, you give the body stress. To which he must adapt. And the process of adaptation is your change. In appearance, in strength, in endurance, in health.

If you do the same thing day after day, from workout to workout, with the same load, then it’s stupid to expect any changes. The body quickly gets used to the peculiarities of the external environment. If you want to change - beat your records! It was easy yesterday.

Rule #2: Recovery is as important as the training itself.

The First Rule does not mean that the MORE you train, the better. Training is a process of destruction. The more you train, the more you destroy yourself. And the body needs time and resources to adapt, which is mentioned in Rule No. 1. Your body needs rest, recovery. And, if you do not have time to recover, you only harm your health. Therefore, if you double the load on your own, this will not speed up the desired result in any way, but, on the contrary, may throw you back.

Even if you are losing weight, then starving is not an option. No need to blindly follow advice like "move more, eat less." Move in moderation, eat in moderation. This is what we will learn by doing.

Try to get more sleep. I don't know how you will do it. And I know it seems difficult these days. But all of your most important changes happen in your sleep, whether you like it or not. So if you want results, try to get at least 8 hours of sleep a night.

Rule number 3: "If you want, you can!"

Keep up the desire to exercise. This is the most difficult rule. But without it, it is impossible to perform the other two.

90% of attempts to start a "new life from Monday" fail. Motivation disappears, some important and urgent circumstances appear. We are all familiar with this. The truth is that there will always be circumstances. This is life and it is unpredictable. It would be strange to believe that people with an athletic figure do not have anything in life other than training and regimen. We all have families, jobs, hobbies. Everyone is affected by crises and natural disasters. Failures, vacations and unexpected visits from relatives. The world makes no exceptions.

The difference between those who regularly go in for sports and those who only try every year is that the former are able to constantly maintain the DESIRE to do it. Yes, they have made training a habit. As much a necessity as brushing your teeth or taking a shower. But it didn't happen in a week or even a month. And still, laziness, fatigue and life circumstances often stand in the way of progress. And there is no longer a universal recipe to maintain motivation. Everyone finds his own.

But, in any case, you need to constantly listen to yourself. If you lose the desire to exercise, this is an alarming sign. It is not so important whether it is banal laziness or a signal of the body about overtraining. It is important to fix the loss of motivation in yourself and take action. So do not try to ignore such signals! It happens even to champions. But we can overcome everything.

As a preventive measure, watch motivational videos and films. Or a photo of yourself before training. Or scroll through your workout diary. Or a photograph of your ideals. Or just dream. Connect with like-minded people. Join the public site TrainAtHome.ru, read articles there, ask questions, share your impressions.

What would you like to avoid. In pursuit of every motivation in the network, people stumble upon various new methods, promises, rules and principles. All of them are often contradictory and misleading. As a result, people begin to rush from one method to another, jump from program to program. And all to no avail.

Here you need to understand that a mediocre training program that is performed well will give a better effect than a good training program that is mediocre. What can we say about programs that are not implemented at all? Finish what you started. This is practical advice, not moral advice.

2.3 Selection of exercises
2.3.1 Basic movements
Human muscles are designed to move his skeleton in space. And move objects relative to the skeleton. This is the same for all people. The only question is how we can do it: how strongly, quickly and powerfully, with what amplitude and for how long. And any training is aimed at developing these qualities.

Now I will briefly run through the main theses on which we will rely.

Our body was originally created by nature and evolution not to be external. On the contrary. It takes shape depending on our lifestyle. That is, as far as we CAN, as much as we look. This is the most natural way to be beautiful - to become healthy first. Because beauty is just an indicator of health.

In order to become healthy and develop effectively in a functional direction (and, as we found out, this will also change us outwardly for the better), we need to move in a certain way. In other words, apply yourself as intended. And in practical terms, this means training the basic movements for which our body was originally created.

There are actually only three types of such movements. These are pushing movements: when we push something away from ourselves, or move it away from us (press). Pulling movements are when we attract something to ourselves, or ourselves to