Everything you need to know before starting a weight loss marathon

Any weight loss marathon is a weight loss and body shaping program for a group of people who keep constant reports and accept recommendations, consultations from nutritionists, psychologists and fitness instructors. Marathons can last 3-4 weeks or several months, but you can maintain the results obtained only if you follow all the rules of nutrition and life for many years.

The cost of marathons ranges from 600-3000 rubles and depends on several factors - the reputation of the organizer, the number of positive reviews, what is included in the program, whether there are video lessons.

Weight loss marathon: what you need to know before you start

A weight loss marathon is a competition between several program participants who receive the same conditions and compare the results obtained. These marathons last for different times, but most often they last 3-4 weeks or 3-4 months.

Practicing nutritionists assure that such weight loss programs are an excellent motivation for the lazy and always doubtful, but they warn that the proposed lifestyle will have to be followed throughout life so that the previous forms do not return.

It is important to understand that a correct/useful marathon is a whole system within which the participant is given:

• correct psychological attitude;
• detox program;
• absolutely rational menu;
• physical activity program.

Starting an offline marathon
You need to know before the start of the marathon that it will be difficult to achieve results, you will have to infringe on yourself both in food and in lazy rest. Moreover, such weight loss “in the crowd” necessarily requires regular reports to the instructor and other participants. The lack of results will be noticeable and mean that the person is ignoring the recommendations of the presenter/organizer.

Essence and purpose

The essence and goal of marathons is rapid weight loss, shocking and effective. Such programs can be of several types:

• Online marathon – held on the Internet, you just need to sign up for a specific group on a social network. You can find the corresponding groups on Viber, WhatsApp, marathons can be paid or free - it all depends on who specifically organizes the program and how long it will last.

What does the online weight loss marathon promise?
The online marathon is suitable only for those who have willpower, are self-disciplined and will not break down after 1-2 days or go to the store for buns.

Example of a prize fund for winning an online weight loss marathon

• Offline weight loss marathon - conducted in direct contact with a nutritionist, fitness instructor and other program participants. Such marathons are almost always paid; sometimes the organizers insist that participants purchase additional services. For example, a consultation with a trainer may be free, but you will need to purchase a subscription to attend training in a certain period.

A clear advantage of an offline marathon is stricter control over adherence to the program; the nutritionist personally monitors the food diary and can adjust his own recommendations “as he goes.” Regular communication with participants and specialists will not give you the opportunity to relax and give up losing weight, because it will be simply embarrassing.

Offline marathon

Such marathons can be conducted by nutritionists among their clients, in closed online groups where participants know each other at least through correspondence. The easiest version of a weight loss marathon is among friends:

• will be free;
• excellent motivator;
• there is a healthy spirit of competition.

And another option is a television marathon on weight loss, when real specialists work with the participants, and thousands of viewers watch the show. If such publicity does not frighten you, then you can safely submit an application. There will really be results, because the marathon immediately provides physical stress, nutrition is strictly controlled, so there is simply no chance of failing.

We recommend reading about how to get ready to lose weight. From the article you will learn how to mentally and psychologically prepare yourself for losing weight, how not to lose weight, and how to form healthy habits. And here is more about the basics of intuitive eating and Elena Kalen’s diet.

Terms and Conditions of Participation

The conditions for participation are very simple: you just need to submit an application, pay the specified amount and provide your initial data on weight, age and body measurements. But the rules will need to be strictly followed:

• do not miss any recommendations, do not take “unauthorized” days off;
• report to the group on time - usually participants are generally disqualified for absences without reason;
• report food products that are not suitable for consumption - for example, there is an allergy, so that the organizer can quickly adjust the menu.

It is believed that weight loss marathons are strictly contraindicated:

• under the age of 18;
• during pregnancy;
• during the period of breastfeeding.

It is imperative to inform the organizer about the presence of diseases of the gastrointestinal tract, kidneys and urinary system, and hormonal problems.

For such pathologies, the diet should be compiled exclusively on an individual basis, and the drinking regime will have to change - for example, with chronic pyelonephritis or urolithiasis, you should not drink more than one and a half liters of liquid per day.

And one more important nuance: there are separate weight loss marathons for men, which involve not only weight loss, but also strengthening/building muscle mass. It is not advisable for men and women to lose weight using the same program, since their bodies work completely differently, which means that marathons should be different.

How does the PP marathon work?

The PP marathon (proper nutrition) lasts on average 4 weeks, and this program is called express, but it can last 12 months, it goes according to the following scheme:

• Once a week, participants take measurements of their waist and hips and weigh themselves - these results are posted publicly, visible to both the coach/organizer and all marathon participants;
• every day the organizer posts a menu, participants must report on the preparation of recommended dishes with photographs of their own table;
• the marathon leader demonstrates training to the participants, an example of a set of physical exercises - there is a video recording of them, available for execution/repetition at any time of the day;
• Periodically (about once a week), the organizer reviews the most common mistakes of those losing weight in nutrition and training live.

Communication between participants is always encouraged in the marathon. For this purpose, there is a chat in which those losing weight describe their feelings, share problems and moods, give advice and motivate each other to achieve maximum results.

Participation price

The price for participation is variable; in general, the organizer can set the cost of the marathon at his own discretion, but on average this figure ranges from 600-3000 rubles for a three-week program. What determines the cost of a weight loss marathon:

• program - it may include different workouts, but often the organizers limit themselves to one complex;
• communication with a nutritionist - if the course is expensive, then most likely the specialist is constantly in touch and gives video lessons on nutrition and proper/healthy weight loss;
• supervision – is there constant communication with the organizers of the marathon, are there live broadcasts;
• Are there any prizes/rewards at the end of the marathon for the most successful participants?

And the price will be much higher if the program is conducted by a famous person. Many have been working in this field for a long time and have already earned an impeccable reputation, have many positive reviews and even guarantee results provided that all “assignments” are followed.

Watch this video about how online marathons take place:

Before and after results, do they really help?

The before and after results are posted regularly - most often both weight loss and volume reduction occur, but whether such marathons really help is a very controversial question:

• In 3-4 weeks you can lose 5-15 kg of weight - this is real. But most of the plumb line is liquid, toxins and waste, and not fat deposits.
• Restriction in food and sudden physical activity put the body into a state of shock, in which the storage systems “turn on” - further weight loss will proceed either very slowly or stop altogether.
• Training involves strength and aerobic exercise - the former are strictly contraindicated for people who are very overweight. It is unlikely that you will be able to effectively lose weight if your joints and ligaments are damaged, and this often happens during such sports activities.
• As soon as the participant, having achieved results, returns to the regular menu, the lost kilograms return and even “bring” additional ones with them.

An example of a result after a marathon
In order to get real results and not lose them, the principles of nutrition and physical activity recommended during the marathon must be followed throughout your life.

Eating and drinking immediately before, during and immediately after the marathon

In order for your body to have something to run on, we advise you to have breakfast immediately before the marathon. The ideal combination is oatmeal with dried fruits and honey + a couple of bananas. The familiar oatmeal from childhood will replenish your body with vitamins A, B1, B2, B6, E and PP, as well as the necessary supply of iron, magnesium and manganese. Cereals should be selected with a minimum of processing. Instant porridges that just need to be poured with boiling water are not particularly suitable.

We cook porridge in the morning, add a little honey, berries or nuts and get an excellent, quickly digestible, not heavy breakfast. In addition to porridge with honey and dried fruits, we recommend eating a couple of bananas, because... These are not only essential carbohydrates, but also potassium, which runners lose through sweating. Potassium is important for strengthening the heart muscle, normal functioning of the kidneys and brain, it reduces the likelihood of cramps while running and helps fight feelings of weakness and fatigue. In addition, bananas are considered a fairly safe food in terms of possible digestive problems.

To ensure that your breakfast has time to digest and you do not have to go to the start with a full stomach, your last meal should be 3 hours before the start. That is, if the start is at 9:00, then your breakfast should end at 6:00.

During the race, we recommend eating exclusively special gels, at the rate of “1 gel per 40 minutes of running.” Such gels contain a full range of useful substances, primarily carbohydrates, the main “fuel” for a marathon.

We recommend that you read the special article about sports nutrition on our website

Sports nutrition brands at Kant:

• OTE
• PowerUP
• SOJ
• Squeezy
• SiS
• "Arena"

All sports nutrition

During the marathon, gels must be eaten regularly, avoiding even mild hunger. The fact is that any nutrition is absorbed through the gastrointestinal tract over a certain time, and if you miss the next dose of the gel, then you will have to run for some time with an “empty fuel tank,” which will have an extremely negative impact on your well-being, not to mention your speed covering the distance.

The story with drinking is the same as with nutrition - you need to drink constantly, especially if the marathon is held in hot weather.

The ideal drink during the marathon is an isotonic drink prepared independently using still mineral water and special tablets. It is poured into a flask, which you need to take with you.

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At marathons, especially in the last part of the distance, organizers often offer cola at food stations. This is very correct, and we recommend drinking it, because... cola is a 100% carbohydrate drink, and even in liquid form - it is quickly absorbed by the body, enters the bloodstream and provides energy.

The second reason why cola helps marathon runners in the last kilometers of the race is the caffeine it contains, which stimulates the nervous system and gives strength for the last, difficult kilometers of the distance. Contraindications for drinking cola are problems with the gastrointestinal tract. Cola contains phosphoric acid, caffeine, carbon dioxide, and if you know that these elements are poorly tolerated by your stomach, then it is better to drink plain water, which is also available at food stations.

All food and drink must be checked before the marathon, tested during long training, as close as possible to the start conditions, so that there are no surprises during the race.

Immediately after the race, the main diet consists of quickly digestible foods high in carbohydrates and restorative drinks. Take with you 5-6 bananas + a large bottle of isotonic drink with a special powder diluted in it, containing a full range of recovery ingredients, a thermos with hot and sweet tea, with lemon.

While resting in the locker room after the marathon, drink and eat as much as you like so that your body begins to quickly recover from a heavy load.

Weight loss marathon: program

The weight loss marathon program, regardless of duration, involves strict adherence to a proper diet. Usually the menu is the same for all participants, unless there are any individual contraindications to the use of a particular product. As a rule, days of a strict menu and relaxation alternate in a certain sequence.

The program of any marathon includes:

• effective training;
• regular consultations with the organizer;
• constant communication with participants;
• varied but healthy/rational diet;
• additional activities that prepare you psychologically for losing weight and leading a healthy lifestyle.

Training is an integral part of the marathon

Is fitness and training necessary?

Fitness and training for weight loss are a must. At first, even food restrictions will give good measurements of body weight, but physical activity is necessary for:

• accelerating the weight loss process;
• burning fat deposits;
• skin tightening;
• eliminating or reducing the intensity of the appearance of cellulite.

In addition, proper, non-exhausting workouts give vigor, improve mood, add energy - after them, fatigue, of course, is felt, but it is not critical and after 15-30 minutes an increase in performance is clearly felt.

Watch this video about whether you need exercise to lose weight:

How to start

To get long-term weight loss results, the marathon must begin with a detox, which makes it possible not only to cleanse the body of toxins and toxins, but also:

• cleanse the intestines, normalize its microflora;
• reduce the amount of free radicals in the blood;
• improve liver functionality;
• cleanse the lymph, stabilize the lymph flow.

For one day of the detox program, you can use a limited list of products:

• beets - contains natural antioxidants that trigger the entire cleansing process;
• fatty fish - polyunsaturated fatty acids in the product are necessary to strengthen the walls of blood vessels;
• carrots – protects lymphocytes from destruction, activates the immune system;
• walnuts – nourish the lymphatic system, increase its defenses;
• chicken eggs and poultry meat are needed to strengthen all cells and activate the process of removing toxins and waste from the body.

Detox products
You can diversify this list with low-fat cottage cheese, tomatoes, champignons, herbs, and natural yogurt. All foods should not be fried, but dishes made from them can be stewed and baked in the oven.

It is not recommended to carry out detox more often than once a month. The menu is based on a pronounced deficit of calories and nutrients; if repeated frequently, metabolism may slow down.

Let's lose weight at an online health marathon

Events

On May 25, 2021, specialists from the Federal State Budgetary Institution “National Medical Research Center for Endocrinology” of the Russian Ministry of Health, together with experts from the country’s leading endocrine institutions, will hold the first All-Russian online health marathon dedicated to the Day against Obesity.

The Health Marathon program lasts four hours and includes eight thematic blocks. Each of them is dedicated to topical issues of human health, including the physical and intellectual development of children, psychological health, the state of the reproductive sphere of women and men, nutrition in the family and outside the home, and physical therapy.

The marathon program was compiled by a multidisciplinary team of experts - doctors, public figures, and leaders of organizations representing the interests of patients. The topics of the speeches reflect the current needs of society, life priorities, including the desire for longevity. Presentations by specialists are aimed at children, women and men who are overweight, as well as any person who seeks to establish a balanced diet and maintain a healthy lifestyle.

The event speakers are endocrinologists, nutritionists, pediatricians, gynecologists and urologists, sports medicine doctors, psychiatrists and psychologists from Moscow, St. Petersburg, Voronezh, Vladikavkaz, Yekaterinburg, Kazan, Makhachkala, Novosibirsk, Simferopol, Tyumen, Chelyabinsk. The role of moderators will be representatives of different professions, national cultures, religious denominations, united by an awareness of the importance of preventing and treating excess body weight.

The partners of the event were the largest public organizations OOD "Slender Russia" and NGO "All-Russian Union of Patients". The medical community is also supported by state corporations and industry leaders - Rosenergoatom Concern JSC, Russian Railways JSC, Rosoboronexport JSC. With the participation of representatives of these companies, master classes on organizing healthy corporate catering will be held.

The goal of the Health Marathon is to attract the attention of the general public to the need for the prevention and treatment of serious endocrine diseases - metabolic disorders and obesity. Doctors and public figures will raise topics of concern to society related to nutrition and lifestyle, debunk myths, and offer effective healing methods that motivate people to take care of their health.

The organizers and partners of the All-Russian Online Health Marathon propose to establish an All-Russian Anti-Obesity Day in order to annually hold large-scale educational events and tell citizens of the Russian Federation about the prevention and treatment of obesity.

To watch the broadcast of the All-Russian online health marathon, you must follow the link:

For accreditation, media representatives should contact the press service of the National Medical Research Center of Endocrinology, ext. 4235; [email protected]

Weight loss marathon: menu

The essence of the menu for a weight loss marathon is the rejection of fast carbohydrates, which are the main cause of the appearance of fat deposits. Many organizers do not even include fruit in the menu, and nutritionists consider this a correct, but too strict restriction. The advantages of the menu are that there is no feeling of hunger, the disadvantage is that the craving for sweets does not decrease, gastronomic breakdowns are possible.

An example for every day

A sample menu is given for each day:

• breakfast – boiled lentils with hard cheese and herbs;
• second breakfast (snack) - cakes made from cottage cheese, apples and oat bran, baked in the oven, with tea without sugar;
• lunch – turkey fillet cutlets and fresh vegetable salad (tomato + cucumber) with vegetable oil;
• afternoon snack - we finish the cottage cheese cakes from the second breakfast;
• dinner – cauliflower under an egg in the oven with herbs.

You can drink almost any drink a day, but without sugar, milk and cream. Decoctions of rose hips, hawthorn, dried fruit compote and fruit drinks will be useful. But only if there are no medical contraindications such as kidney disease and gallstone disease.

Recipes

The most effective recipes for a weight loss marathon:

• “Brush” salad is a classic, made from fresh beets, carrots and white cabbage. All vegetables are finely chopped or grated and mixed with vegetable oil. A dressing of sour cream with the addition of lemon juice is allowed, but only if the salad is eaten for breakfast.
• Fish in the oven - you can use mackerel, pink salmon, carp for cooking. The fish is cut into steaks, salted, sprinkled with lemon juice and baked in the oven at 180-200 degrees for 20-30 minutes. You can add carrots, onions, Brussels sprouts or cauliflower to the fish on a baking sheet. You can add vegetable oil, but only in minimal quantities.

• Curd cakes - baked in the oven for 20 minutes. Prepared from 100 g of low-fat cottage cheese (mash with a fork), green apple (grate on a coarse grater) and oat bran (add 1 tablespoon to the mixture). The mass is mixed and placed on a baking sheet greased with vegetable oil.

Natalia Mikhailovna Vaganova's weight loss marathon

Natalia Mikhailovna Vaganova’s weight loss marathon is a psychocorrectional method, the essence of which is:

• putting patients into a light trance state;
• the use of suggestive techniques;
• the use of verbal and non-verbal suggestions.

Confirmed results of the program from Vaganova:

• the permanent feeling of hunger disappears;
• the process of metabolism and fat burning starts;
• per month the weights are 15 kg.

The duration of the marathon is only 2 days, but almost all participants manage to maintain the results obtained for a long time, almost forever. The marathon is not suitable for pregnant/breastfeeding women, teenagers under 18 years of age and people with mental disorders.

Elena Kalen's marathon for weight loss

Elena Kalen's marathon for weight loss is not a classic diet, but a program based on psychology that changes people's thinking and eating habits. The main advantage of the marathon is that it has no contraindications; even pregnant and lactating women and teenagers can take it.

Elena Kalen's program:

• video lessons that influence psychology, the organizer works in the direction of linguistic influence;
• training in different formats - depends on the initial size of the participant;
• recommended menu for every day;
• regular support from a psychologist and consultations with nutritionists and fitness instructors;
• meditation.

In a month of marathon, you can get rid of 10-15 kg of excess weight, the result lasts for many years.

Irina Agibalova and the weight loss marathon

Irina Agibalova is a participant in the “House 2” project, who now positions herself as a weight loss expert and invites those who wish to participate in her marathon. She has no special education, nor any experience in such programs. It is reliably known that Irina underwent surgery to cut the stomach (resection) and liposuction of the lower extremities. Therefore, there are a lot of doubts that Agibalova achieved ideal shape only through diet and physical activity.

Her program is simple:

• dietary restrictions;
• clear calculation of calories and fat/protein/carbohydrate ratios;
• daily exercise.

Irina Agibalova before and after losing weight
Experts do not recommend using her services, because the marathon does not have a system and can become downright harmful to health.

Alena Stikhareva and her weight loss marathon

Alena Stikhareva’s weight loss marathon works as follows:

• The goals of the participants are being worked out. It is clear that there is one goal for everyone - weight loss, but special exercises with a psychologist will help make it understandable and quite achievable. An adequate, feasible plan is drawn up.
• The subconscious gets involved. Participants receive information about the calorie content of food and the need to consume carbohydrates and fats. You will be able to save money (food will be affordable).
• Workout. Three times a week, Alena gives physical activity assignments; the exercises are performed without additional sports equipment. The loads are moderate, suitable for participants of any weight.
• Menu. Prepared for every day, always delicious, the program includes more than 60 recipes.

Alena gives advice on caring for the body and face so that losing weight does not cause sagging skin. The duration of the marathon is 1 month, but it can be continued further, which will only enhance the weight loss effect.

Marathon Orskaya method for weight loss

The Orsk method for losing weight is a marathon, which is held in Orsk, Orenburg region and in Moscow. The essence of the marathon is coding for hunger, that is, the organizer works with the subconscious of people, influences them psychologically and literally “zombifies” them.

There are many reviews on the method, and most often they are negative: it is impossible to stop eating and after a few months of complete hunger be healthy, in a good mood, cheerful.

Doctors are categorically against such weight loss, especially since there are recorded cases of death of marathon participants - after 5 months of partial refusal of food, people simply fell into a coma. Hunger is generally contraindicated for weight loss, because if there are any results, they quickly disappear after “returning” to a normal diet.

Malysheva and her weight loss program

Elena Malysheva is a certified doctor, so her weight loss program is designed correctly and gives the desired results if you strictly follow the specialist’s recommendations. Features of losing weight with Malysheva:

• You definitely need to eat - at least 4 times a day, and maybe 5 or 6 times;
• for each meal you can eat a maximum of 1 glass - 200-250 g for women and up to 300 g for men;
• drink 1.5-2 liters of clean water a day - not carbonated, not compote or tea;
• you need to reduce the amount of salt and animal fats you consume;
• The doctor keeps sweets in the diet menu, but with a minimum amount of calories.

We recommend reading the article about Elena Malysheva’s diet. From it you will learn what you can and cannot eat to lose weight, the diet menu, and also how to lose belly fat at home. And here is more information about how to do meditation for weight loss.

Weight loss marathons are a good choice for those who cannot engage in weight loss on their own, do not have enough willpower and are charged only with appropriate competition. But experts warn that not all marathons are practical and effective, some of them are downright harmful.

The “New Knowledge” marathon will be held from September 1 to 3

More than 150 authorities in various fields took the time to share their knowledge, their vision of the present and the future. Among the speakers are Deputy Prime Ministers Marat Khusnullin (he will talk about new technologies in construction), Yuri Trutnev (about the prospects for the development of the Far East), Alexander Novak (about the prospects for the development of energy, including green energy), ministers Sergei Shoigu, Sergei Lavrov, Olga Lyubimova. Undoubtedly, great interest will be attracted by the participation of the head of the first television channel Konstantin Ernst, lectures by assistants to the President of the Russian Federation Andrei Fursenko (education in the 21st century) and Vladimir Medinsky (problems of covering history), an excursion led by the head of educational Elena Shmeleva (high technology education), a lecture by the head Denis Protsenko, a doctor at hospital No. 40 in Kommunarka (what you need to know and be able to do to become a highly qualified doctor).

The marathon program includes lectures, interviews and discussions from studios, and video excursions from unique places in the country. Thus, “New Knowledge” will cover all of Russia: performances are expected from theaters, museums, sports stadiums, educational centers, and offices of the largest Russian companies.

Viewers will also be able to follow debates between scientists, entrepreneurs, artists and public figures. Public discussions will touch upon the most pressing topics of modern life in Russian society. For example, should we return to the office in the post-Covid era, should theater become part of pop culture; Electric cars - saving the environment or the biggest deception of the 21st century.

A whole block of lectures and discussions is devoted to “digital”, professions of the future, technologies that will change the world. Of course, hot global issues will attract a lot of attention: will humans be able to stop the advance of robots, climate change that is associated with global warming, trends in the transition of leading countries to a “green economy”, etc.

More than 150 authorities in various fields will share their knowledge, vision of the present and future

The Share Your Knowledge initiative will be supported by government officials, governors and CEOs of major corporations. Schoolchildren and students will visit dozens of enterprises during Open Days, get acquainted with business processes, plunge into the creative atmosphere of theaters and film studios, and see training centers for famous athletes. The real heroes of the marathon will undoubtedly be our Olympic champions - synchronized swimmer Svetlana Romashina (already seven times), gymnasts Nikita Nagorny and Angelina Melnikova, swimmer Evgeny Rylov. And the Russian Olympic Committee will prepare an interactive Olympic lesson for schoolchildren with the participation of champions and prize-winners, as well as a tour of the R&D Innovation Center with a demonstration of the simulators with which athletes prepare for competitions.