Before we start classes, listen to the advice: do the exercises yourself.

Training
So what do you need to get started? Just fifteen minutes a day in the morning. Remember: the program should be performed on an empty stomach. However, you can drink a glass of water or a cup of coffee because the liquid does not need to be digested. But it’s best if you start exercising as soon as you get out of bed. What to wear? You can stay in your pajamas, although any clothing (or lack thereof) will do as long as you are comfortable in it, as long as it does not interfere with stretching and bending. No sports equipment required. You don’t have to leave your house, your cat, your refrigerator… And even if you prefer to study from video cassettes – with a TV.

You still need special equipment – a measuring tape. It is very important to observe how your figure changes day by day. Therefore, before starting classes, measure your waist, upper abdomen (five centimeters above the waist), lower abdomen (two and a half centimeters below the navel), hips (in the bikini area) and legs (the widest part). If possible, have someone in your household do this so that the numbers are accurate. Within one to seven days, if you do everything right, your volume will drop significantly. It is in the middle part, which is the most problematic area for both women and men. Write down your measurements for a month, no more than once a week. (If your belly is getting bigger before your period, note it because it will affect your measurements and you won’t be able to tell how many inches you’ve actually lost.) Take your first measurement when you start the program, and then measure yourself every seven days. You will soon see that you have begun to lose weight. Isn’t that a worthy reward?

Before you start, find a pair of pants that are too tight for you, or that don’t fit into your luxurious uniforms, and set aside. Try them on at the end of each week. You will find that each time it will be easier for you to put on your trousers, you will be able to pull them up higher, button them tighter, you will be freer and freer in them. The measuring tape does not deceive, just like your own clothes. This is another compelling source of motivation.

As I said before, you should not worry about the readings of the scales. You You know that I weigh 68 kilograms and my height is 177 centimeters, but there are quite a few people of my height and weight who wear size 50 clothes. I repeat: this program is aimed at dropping body fat and extra centimeters at the same time. The main thing is the volume reduction.

It is important to remember how to perform the five-stage breathing that you learned about in chapter 4: exhale, inhale, exhale forcefully, hold your breath, lower your head (if the exercises are not done lying down), pull in your stomach – and as soon as you pull in your stomach, you should immediately take desired position, holding your breath and remaining in this position for 8-10 counts. Below the words “perform breathing exercise” I will refer to this entire five-stage process before taking the desired posture.