Secrets That Will Help You Attain the Figure of Your Dreams

New Year brings new years resolutions to achieve something you haven't yet managed or had enough motivation for in the past year. So why not to start now when you are full of energy and positive mind set? If you would like to get your body in shape as soon as possible and enjoy great results for a long time, here are a few important tips.

1. Set your goals correctly

To keep your body in good shape you need to eat less and move more. Even children know that. But there are other techniques that can help you become slimmer.

Losing a certain number of kilograms is a decidedly wrong direction for your great look and heath. Your correct goal should not be to lose weight but to reduce the percentage of fat and increase the percentage of muscle. Proper nutrition and regular exercise will help you achieve this.

2. Keep to the "1/ 1/ 4″ rule

In the most general terms, the ratio of proteins, fats, and carbohydrates in the human diet should fit into the "1/ 1/ 4″ formula: 1 g of protein, 1 g of fat, and 4 g of carbohydrates per 1 kg of body weight. This ratio may vary depending on lifestyle and stress. The main thing is to ensure that your body is supplied with the full range of necessary nutrients. So forget about all those mono diets.

3. Dim the lights low at the diner table

Afraid of overeating? Try dimming the lights and turning on soft relaxing music before sitting down at the table. Soft lighting is known to decrease appetite.

4. Take photos in full height of yourself regularly.

If you have seriously decided to reconsider your habits and get a new body in time for the summer season, take pictures of yourself! Do this every week. A recent study has shown that people who adhere to proper nutrition programs and regularly photograph the changes in their bodies usually reach their healthy lifestyle goals. According to scientists, such photographic evidence of how your waist decreases serves as a primary motivator for you not to give up halfway.

5. Take fish oil supplements

Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation and prevents cardiovascular diseases but also acts as a catalyst for the process of the breakdown of fats. When it comes to weight loss, fish oil is particularly effective in combination with exercise. Well, now — shall we give it a try?!

6. Exercise using high intensity workouts regularly!

Most people think that exercising once or twice a week, like going for a run or cycling in the gym will make you slimmer. I'm afraid it will not make much difference for your figure. To make a real change you need to start exercising every day, at least 10-20 min for 30 days to achieve the desired result, then continue on 3 times a week basis to maintain the gains. If you don't have time to go to the classes every day, try online workouts. Remember, it's not about the length of time, but about the intensity and regularity. Studio classes will certainly give you more results from the workout, but at home plus studio exercise combinations every so often will set a new lifestyle for your body.

Try it here: http://www.balletbodysculpture.com/online-classes.html

See you in our classes!

http://www.balletbodysculpture.com

Stretching: what that you should know

What is stretching?

I know you that some of you think that stretching means doing splits, bridges and stuff like that but in reality it is a specific technique that should relax your muscles and release the tensions.

In every sport activity there should be a section dedicated to stretching exercises and doctors reccomend it for everyone, especially who does a sedentary work.

In fact, this technique is helpful to stretch the connective tissue that needs to be worked to stay active and healthy.

1. Static stretching

It is the most popular technique and it consists in holding each position for 30 seconds. It can be active if you use your strength or passive if you add an external force.

This is also one of the oldest methods, however static stretching is not always enough if you want to achieve long terms results.

2. Dynamic stretching

It is the opposite of static stretching. In this method you are always in movement to keep your muscles working during stretching. It doesn’t always require to be extremely warm.

3. Contraction-relax

It requires a partner that helps you to add force for about 10- 20 seconds in a position and then relax. This method can significantly improve your flexibility! We use this technique a lot in our personal training sessions.

4. Active Isolated Stretching

In this method you hold the stretch for just 2-3 seconds and then relax, but it has several repetitions and in each one you have to increase the level.

5. Myofascial release

It consist in using a foam roller that helps you to massage, activate your muscles and release every tension in your body using your own body weight. There are harder and softer ones but both works very well, you can choose it basing on your sensibility and preferences

General tips

-A simple but important reccomendation is to breathe correctly in every single exercise. It may seem silly but believe me, you will have greater results!

-Another one it’s to stay hydrated and drink water often. You muscles need oxygen as well as liquids.

-Improve your stretching by doing it on a soft yoga mat. You should feel comfortable and your bones shouldn’t be pressed on the floor.

-Put on some relaxing music for your brain. It will help you to stretch your muscles more.

-Never stretch if you’re cold. I prefer doing some dynamic stretching after waking up and maybe something harder before going to bed, after an hot shower.

A little resume:

-stretching is a technique that lengthen and relax your muscles;

-there are different styles of stretching: today we saw dinamic, static, contraction-relax, active isolated and myofascial release;

-being warmed up is important!

-you have to stay hydrated and drin water to optimize the result.

See you in our classes! www.balletbodysculpture.com


We also have a number of online stretching classes that you can enjoy at your own space :


http://www.balletbodysculpture.com/online-classes.html

Online Ballet Workout by Ballet Body Sculpture

Try a professional ballet workout to gain your perfect results!

Elegant Ballet Body Sculpture #workout classes are created to refine a graceful posture and sculpt your perfect body lines using unique #ballet exercise routines. Helping to realign your #posture, #slim the legs, work the thighs, #glutes, core, tone up all your muscles, #lengthen, #stretch and strengthen, creating a stunning body silhouette. Fun, challenging and very enjoyable artistic #exercises with high impact #results.

Ballet Body Sculpture online video classes are a great extension of our live training, offering a unique and convenient opportunity for every woman to keep fit at any time or place. The perfect solution when you’re travelling and to maintain continuity from your living room if you can’t get to our #ballet studio. Our streaming workouts are accessible and open to all levels.

Choose your perfect combination : working on your #posture, #legs & thighs, flat #stomach and #slim waistline, #shape up your bottom and create elegant #body line, improve your #fitness, #confidence and overall #wellbeing. 

www.balletbodysculpture.com

http://www.balletbodysculpture.com/online-classes.html