Anna Kurkurina for weight loss: home workouts, exercises and exercises, nutrition and recipes for quick weight loss

The current world champion in powerlifting, Anna Kurkurina, was not always so pumped up and fit. In the past, an ordinary biology teacher and then a zookeeper, she never had an ideal figure. But by the age of 40, the woman decided to radically change not only her life, but also her physique. She developed her own weight loss program, becoming a role model for many women.

The essence of losing weight from Anna Kurkurina

The former biology teacher, who won the title of the strongest woman in the world, decided to create her own method of combating extra pounds. Since Anna Kurkurina knows well how the human body functions, she based her method of losing weight on the principle of combining physical activity and diet.

Kurkurina claims that any training, even if it is the most grueling, will be powerless without a properly composed menu. A woman considers protein to be the main element a person needs to lose weight. Without sufficient consumption of this substance, it is impossible to get your figure in order; it should become the basis of the entire diet.

The second component of Anna Kurkurina’s weight loss method is regular training. The athlete has thought through a wide variety of exercises aimed at combating fat deposits in problem areas. In addition, she developed a program to get rid of cellulite, which is so troubling to many women.

We recommend reading about weight loss barbells. From the article you will learn about the benefits of training with a barbell, a set of exercises with a barbell for women. And here is more information about workouts for weight loss from Jillian Michaels.

Features of Anna Kurkurina's training

Classes with Anna Kurkurina according to her original program give amazing results. The peculiarity of the training is the combination of aerobic and strength loads, which appear in stages one after another.

The peculiarity of the training is the combination of aerobic and strength loads, manifested in stages one after another.

The trainer herself calls her development “Young Fighter Course,” since not every man can perform these exercises, not to mention fragile girls:

basic exercises - push-ups, pulling up the pelvis while jumping up, without leaving the prone position, pull-ups, jumping up;
the principle of implementation is a pyramid. The first time - 10 times, then 9, 8, and so on up to 1 time;
the load falls on almost the entire body: shoulders, stomach, back, chest, legs, etc.;
Pull-ups are performed first. Then, after a short break, everything else;
jumping technology - as high as possible, and landing - hands touch the floor;
at the end, hang on the horizontal bar until completely tired. For relaxation, you can consider a massage. Note that Anna herself developed the technology of anti-cellulite massage.

As a result, we dry our hands, in addition, tension is relieved from the spine, the waist is reduced, the abs are tightened and the legs are swayed.

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Warm-up exercises

The warm-up that precedes the main training program consists of familiar and simple exercises. Anna Kurkurina specially developed her weight loss method in such a way that everyone could do it, regardless of their level of training. Kurkurina suggests the following as warm-up exercises:

rotate the pelvis clockwise, then in the opposite direction;
do 30 squats, you don’t need to go very deep, your back is straight;
tilting the body first to the right and left, then forward and backward, the knees do not bend when performing the exercise;
do 30 jumps on your toes, you need to try to stretch the top of your head up;

running in place for a couple of minutes;
lunges, it is important when performing this exercise to squat until both legs are bent at a right angle.

If after such a load you still do not feel a feeling of “burning” in the muscles, you should increase the number of repetitions. The muscles must warm up greatly to avoid further injury and get the maximum effect from the workout.

Training with Anna Kurkurina

httpv://www.youtube.com/watch?v=embed/V0g3EOzWQMc

Losing weight does not equal exhaustion of the body. The most correct approach is when women strive not just to reduce their weight, but to change the volume and condition of the body as a whole or its individual parts. In such cases, drying is necessary - a change in the ratio of fat and muscle tissue in the body. Drying leads to thickening and reduction of the volume of the legs, hips, and abdomen, allows you to get rid of cellulite and significantly increases the beautiful relief of your body, adding expressiveness to its curves.

To effectively dry the body, you need special nutrition and - definitely! – special exercises.

Anna Kurkurina has developed her own system of effective exercises for burning fat and drying the most problematic areas - legs, thighs, and abdomen. These exercises are suitable for both those who have been involved in fitness for a long time and beginners. In terms of time, body drying training according to Anna Kurkurina’s system should be no shorter than 40 minutes every day. You will see results by the end of the first month of classes.

Workouts for all muscle groups with Anna Kurkurina

The coach claims: for quick results, it is important to work to the limit, to do the maximum number of approaches. You will need dumbbells weighing one and a half to two kg. We hold a dumbbell in our hands, with our feet wider than shoulder-width apart.

A half-squat is performed, the knees are turned strictly to the right and left, the arm is bent at the elbow, and the back is kept straight.

The coach claims that for the result to be fast, it is important to work to the limit and do the maximum number of approaches

Then a turn to the left is performed with the whole body, the left knee should not touch the floor, bend it at a right angle. The right foot stands on its toe. The hand with the dumbbell was extended forward. We return to the starting position. Now we change the hand and the side of the tilt. It is recommended to start with 20 times and then increase the number. This exercise will dry and strengthen the back muscle groups. Helps to “dry” (without causing them to grow) the muscles of the thighs, buttocks, and all the muscles of the arms.

The exercise is performed standing on all fours, the back should be straight. The left leg is extended back, fixed in this position, the knee should not be bent. Then we move our leg to the left until it stops. Return to original position. The gluteal muscles should be constantly tense, the leg moves parallel to the floor.

The starting position is similar to that described in the first exercise. Bend your body over the floor at an angle of 45. The buttocks and back should be tense. We take a dumbbell in our left hand, bend the arm at the elbow, then sharply pull it up and bend it again. Then we change the hand. The legs, neck, arms and deltoid muscles of the back are worked out and dried.

Leg workouts with Anna Kurkurina

The starting position will be the same as that usually taken for push-ups. “Scissors” are performed with the legs: one leg is raised and a cross movement is performed relative to the second leg. The leg immediately changes: cross movements are performed alternately for each leg. The body must be straight. The pace of the exercise is fast. Such exercises for losing weight in the legs “dry out” the buttocks and inner thighs, and also tighten the abs.

This exercise helps to reduce the volume of the buttocks and the circumference of the hips and burns fat on the inner thighs.

This exercise helps to reduce the volume of the buttocks, the girth of the hips, burns fat on the inner side of the thigh, and also (this depends on the tilt of the body while working the muscles) reduces the size of the waist.

You will need a disk weighing 10-20 kg. We lie on our side on a sports mat, bend our legs at the knees: the thigh and shin form a right angle with each other. The body rests on the elbow - then the waist is additionally worked out. If you need enhanced training of the thigh muscles, then you need to lie with your whole body on the floor. A disc is placed on the surface of the bent knee. Movements are performed with the bent leg up and down, without touching the other leg. The amplitude of movements should be small.

The movement must be performed at least 20 times. Next, the leg with the load must be held in the “without touching the other leg” position for 20 seconds. After this, we repeat the movements 20 times. In general, 2-3 approaches should be performed, alternating with leg fixation. The exercise is quite difficult, and the last approach is performed to the limit. But it is precisely this method of execution that will provide quick and good results.

Workouts at home

Many women prefer Anna Kurkurina's weight loss program because of its simplicity and accessibility. The Ukrainian fitness trainer has developed a set of exercises that will help get rid of fat deposits in any problem areas.

In her weight loss method, Kurkurina pays great attention to the fight against cellulite. But before you start training, you need to warm up, and after it apply a special anti-orange peel cream to your skin. She suggests doing three simple exercises every day that will help enhance the effect of the product and quickly get rid of cellulite. You can easily do them at home:

Jumping rope. It is believed that this simple exercise is almost the most effective in the fight against cellulite. But to achieve really good results, you need to jump for a long time - at least 15 minutes a day. If you feel very tired, you can take a break and walk around the apartment, but under no circumstances sit down.
When the body has recovered a little from the load, you need to return to jumping. In addition to getting rid of the “orange peel”, jumping rope will help you lose weight.
Twisting the hoop. With its help, the areas where cellulite most often appears - the waist and hips - are massaged. In addition, hula hoop helps improve digestion and straightens your posture. The principle of performing the exercise is the same as with a skipping rope. You should spin the hoop for at least fifteen minutes. If it drops, it doesn't mean it's time to stop training. You need to lift it and continue to rotate it at the waist and hips.
Entering the hill. To perform this exercise you will need a step or some kind of low bench or stool. You need to put one foot on it, then stand up completely and go back down. The exercise is repeated in a circle as many times as you can stand.

Regular implementation of this simple complex will quickly lead to a reduction in cellulite and will also help get rid of fat deposits.

Warm up before training

Warming up is necessary before performing any exercise: be it regular running or heavy strength training. With untrained muscles, you increase the risk of injury and your activity is inhibited. Warm-up is needed for all parts of the body: arms, legs, back. After all, during the training process, all muscle groups perform their assigned tasks - they are not inactive.

A warm-up plan might look like this:

First there are circular movements of the head. There is no need to tilt it back too much, otherwise you may squeeze the blood vessels, which will make your vision blurry.
Next, cross your hands at the back of your head, press firmly to your head. Take a deep breath and begin to press your head into your hands. As you exhale, lower your head to the starting position. This will engage your neck muscles, causing blood flow to your entire upper torso.
Turn your head left and right. Hold each turn for five seconds so that the neck area is worked out better.
Start stretching your shoulder joints. Use a small amplitude, then gradually increase it until you feel a slight feeling of pain.
Hands at your sides, slowly bend to the sides. Again, you need to start at a slow pace so that your knees and abs are also involved, then do the exercise faster to work your buttocks.
Do half squats. For beginners, the warm-up does not need to be burdensome, but athletes can use kettlebells or weights.
Work your knees. Bend your legs and begin to slowly draw circles in different directions.
Stretch your ankle thoroughly. To do this, roll from heel to toe.
Intense jumps. This way you will get your cardiovascular system involved and prepare it for stress. Due to this, the exercises will take place without discomfort, pain and shortness of breath.
Bike. Now lie on your back, raise your legs and begin to imitate riding a bicycle with them. Work your legs as intensely as possible, breathe evenly.
Stretching. Set aside fifteen minutes for it. Stretching is a separate element that is simply necessary before performing fitness with Anna Kurkurina.

Nutrition rules

As Anna Kurkurina has noted more than once, the basis for effective weight loss is a combination of proper diet and regular exercise. The woman herself formulated the basic rules that help to quickly cope with fat deposits:

Anna insists on giving up hunger strikes. She explains this by saying that the body, which did not receive enough food and nutrients on time, will immediately begin to store everything in fat deposits with the very first snack. The optimal period without food, which will not harm you at all, is considered to be a time period of three hours.
Anna Kurkurina advises choosing something healthy for snacks during a diet: fruits, dairy products, protein shakes.

Contrary to popular opinion about the dangers of eating after six o'clock in the evening, the woman still advises eating in the evening. She gives the example of those who can find time for training only after work, and after exercise they definitely need to have something to eat.
Despite the fact that many dieters consider porridge a healthy product, Kurkurina recommends avoiding it completely. The fact is that cereals contain a large amount of carbohydrates that can negatively affect your figure. The only exceptions to Anna Kurkurina’s diet are whole grain porridges, which require a long cooking time.
Due to the fact that a woman’s body absorbs only 30 grams of protein per meal, the athlete suggests eating bars or protein shakes that contain it in its pure form.
Under no circumstances should you eat immediately after finishing your workout. At least an hour must pass for the body to burn energy reserves.
Anna Kurkurina recommends eating small meals during the diet. She claims that it is better to eat 5-6 times a day, but in small portions, so that the food is better absorbed by the body. In addition, the calorie content of each meal should not exceed 200 kcal.
Carbohydrate foods are best consumed in the morning and afternoon, and in the evening you should pay special attention to proteins.

Girls and women who decide to lose weight according to Anna’s rules claim that on such a diet it is possible to lose five kilograms in two weeks. And if you combine it with daily workouts, you can lose even more weight.

Watch this video about nutrition before and after workouts:

Nutrition according to the method of Anna Kurkurina

When creating a menu to achieve the planned results, you must follow several important points:

Meals should be fractional. At least 4 meals a day, optimally 5-6, food should enter the body slowly. Drink plenty of water: it helps flush toxins and waste from the body, which helps in losing excess weight. The predominance of protein in food helps increase the elasticity of the skin and muscles. If there is a lack of this element after training, the body begins to burn all protein, including muscle protein. When creating a menu, you should remember that no more than 30 grams of protein are absorbed in one meal. Carbohydrates are possible, but only in the first half of the day for better absorption. Anna does not recommend including bread and cereals in your diet. Food should not be washed down; in this case, the gastric juice is diluted and, accordingly, the digestion process worsens. The first meal of the day, breakfast, must contain protein.

It doesn’t matter whether it’s a cocktail or a full meal, with this approach you won’t feel hungry for several hours, and the body will receive the necessary amount of nutrients. It is forbidden to eat immediately after exercise; at least an hour must pass for the body to cope with the waste of energy. The last meal of the day should be at least 3 hours before bedtime. A big misconception is the habit among girls of “not eating after 6.”

To create the correct menu, you need to calculate the number of elements for nutrition. How to arrange KBJU by day?

Morning	Day	Evening
Protein	30%	30%	40%
Fats	50%	50%	0%
Carbohydrates	50%	50%	0%

The amount of proteins, fats and carbohydrates is calculated individually, based on the initial parameters of the person and ending with the desired results. By following all the above rules, you can get lean or gain the planned muscle mass.

Recipes for quick weight loss

You can use the proposed options as dishes for the diet according to Anna Kurkurina’s method.

Pancakes for losing weight

For cooking you need to take the following products:

milk – 200 ml;
two tablespoons of bran;
one chicken egg.

All ingredients must be combined and blended using a blender. The dough should not be too liquid; if it is not thick enough, you can add more bran. When you have achieved the desired consistency, you can start making pancakes. Pour a ladle of dough into a preheated frying pan and fry on both sides until golden brown. If you don’t want to eat empty pancakes, you can add cottage cheese or boiled chicken breast with mushrooms as a filling.

Protein cocktail

To prepare this drink you will need:

milk – 250 ml;
white from two chicken eggs;
oatmeal - two tablespoons;
natural yogurt – 100 ml;
a tablespoon of honey.

Preparing the cocktail is extremely simple. You just need to immerse all the ingredients in a blender and beat until smooth. This meal option is ideal for those who have little time to cook and cannot skip meals.

Watch 3 protein shake recipes in this video:

Water is a source of energy and a weight loss stimulant.

One of the main principles of Anna Kurkurina's diet is the consumption of liquid in large quantities. The woman claims that water helps you lose weight. If the body does not receive enough fluid, oxygen begins to flow more slowly to the muscles, in addition, the rate of burning fat deposits drops significantly. Therefore, you need to drink a lot of water every day.

For the most effective weight loss, you should correctly calculate the proportions of fluid consumed. It is believed that you need to drink 1 milliliter of water for every calorie burned. Of course, everything is strictly individual. But a woman who regularly exercises and wants to lose weight needs to drink at least three liters of water a day on average.

Anna notes that not just any liquid will do. Preference should be given to clean raw water instead of boiled and distilled water. You also need to drink a glass every hour throughout the day.

Anna Kurkurina interview. Biography of Anna Kurkurina

This woman broke the editorial mold of the website fitnessera.ru. After all, in the photo there is a man, a real one, strong, courageous, with a strong-willed chin, clearly lifting the barbell like a teaspoon... but no, mistake...

Meet Anna Kurkurina, Ukrainian, the strongest woman on the planet, world champion in powerlifting, who recently (in October 2014) set 2 new world records: bench press 145 kg and 147.5 in the 75 kg weight category. Oh yes, we almost forgot: on August 25, 2015 she will turn 49 years old.

How it all began?

This is roughly how Kurkurina describes herself in her youth: “Small, frail, thin arms, protruding ribs, a huge pelvis and crooked legs - the “ideal” combination. How could you not have a complex?”

The complexes were felt especially strongly when fate brought me to a clothing store: top S, bottom L. What kind of figure is that?! But then she did not yet know that it was possible to fight nature.

Anna always loved animals, so after graduating from school, without hesitation she went to study as a biologist at Donetsk University. After graduation, she went to work in Nikolaev as a biology teacher. Later she will get a part-time job at a local zoo, one of the largest in Ukraine.

The time spent here greatly changed and strengthened Kurkurina: she had to do hard work, carry bags of food for animals, carry the animals themselves from place to place (we are, of course, not only talking about voles), feed the cubs of predators from which mothers refused.

At the same time, Kurkurina visited the gym. By the way, at that time, strength training was exclusively a male privilege; women were limited to fitness and aerobics. But “two stomps, three slams” is not entertainment for Kurkurina. She followed her own path and worked with men, achieving such results that everyone’s mouths dropped open. Later she will begin to train women: to independently select a training program and exercises. They trusted a biologist with a higher education, and when they noticed an effect, they brought their friends. Later, in 1998, she will open her own fitness club, Bagheera, and will run a channel on YouTube: by the way, very popular. We have rarely seen so many comments from students who are in love with her. It turned out to be easy to find the reason for such mass love: just turn on any video or interview. Kind eyes, a sincere smile, a sense of humor, tact plus professionalism. Isn't he the perfect coach? How can you not fall in love?

By the way, the students at school also loved and respected her. In conflict situations, Kurkurina invited children to wrestle with her in her arms. “If you cheat on a woman, she will be ashamed.” I wouldn't be ashamed! And the children preferred not to argue, you never know...

I want to be the strongest!

At the age of 40, Kurkurina saw a girl on TV who was called “the strongest in the world.” It was that hour X: something shot inside, and Anna wanted to change herself, to become the strongest woman in Ukraine, and maybe in the world. Why not, really? So what if you retire soon? Why not prove to yourself and others that nothing is impossible? And she proved it! I started training with tripled energy and took title after title, award after award (in 6 years - more than 50 awards). After 2 years, the goal was conquered: Kurkurina received the title of the strongest woman on the planet.

Anna was able to become the strongest, and you can become a fitness trainer from scratch!

Of course, her body was changing, inevitably becoming less and less feminine. “I am the strongest woman - what else should I look like? Dystrophic? What am I going to bench press with? – Kurkurina is sincerely surprised by questions about her figure. She is often mistaken for a man, but for a long time she has not tried to prove anything to anyone: “If they say in the store: “Man, take your change,” I silently take it and leave. Why explain anything?

What about clothes?

She practically never wears dresses, skirts, or any feminine outfits. Which, in general, is understandable. Most often she can be seen in sportswear, less often in a suit. The athlete always looks very stylish and organic.

Drying the body with cognac

Fitness trainer Anna Kurkurina claims that there is one interesting recipe that can reduce the size of your figure in a short time. The woman recommends drinking cognac with lemon. According to her, this drink is popular among athletes who are preparing for upcoming championships and helps them quickly lose weight.

Drying with cognac and lemon allows you to achieve impressive results; it helps burn subcutaneous fat. According to Kurkurina, in just two weeks, your waist size can be reduced by 4 to 5 centimeters. To do this, you need to drink one hundred grams of cognac every evening before going to bed, snacking on lemon. The fruit should be cut into slices and eaten all of it.

Of course, you don’t need to drink cognac all at once ; it is recommended to spread out the pleasure for at least an hour. Anna Kurkurina herself says that she dried her body in this way for two weeks. The positive effect on the figure of this alcoholic drink in combination with lemon is that they neutralize each other’s not-so-pleasant properties, producing a powerful fat-burning effect in tandem.

We recommend reading about the burpee exercise for weight loss. From the article you will learn about the benefits and harms of burpees, the technique of performing the exercise, and options for complicating it. And here is more information about weight loss exercises for every day.

The weight loss technique of athlete Anna Kurkurina is increasingly gaining popularity among women. If you follow all the rules, you can lose 5 kilograms of excess weight in two weeks. But you need to pay equal attention to both diet and physical activity.

Anna Kurkurina, how to remove belly and sides. Lessons from Anna Kurkurina

Anna Kurkurina, a Ukrainian athlete, was recognized as the strongest woman on the planet and is an expert in powerlifting.
This is a high-quality fitness trainer who works with women of different ages, sizes and health conditions using his own unique method for building muscle mass or cutting fat. Not everyone can personally attend Anna’s training, but the trainer regularly posts videos on the Internet, so exercises from the expert are available to everyone, and they can be performed at home to get the ideal figure.

If you strictly follow the trainer’s recommendations, very soon, without even leaving home, you will be able to get toned hips and a beautiful stomach, and get rid of fat. On their own

As for the issue of drying the press itself, Anna Kurkurina advises doing the exercises no more than once or twice a week. The expected results will be:

fat deposits will decrease;
the abdominal muscles will become stronger;
the stomach itself will become flat.

To successfully remove fat from the sides and dry out the stomach, you can perform a workout according to this approximate plan:

do a warm-up;
jump rope for 10 minutes;
perform V-shaped squats;
perform the “plank” exercise (there are many variations of it, you need to choose the one that is aimed at working out the abdomen);
do the “circles” exercise - lift both legs up from a lying position and describe circles with them.

It is recommended to perform each exercise 8 times, and do not overdo it in training.

Useful video

Watch exercises from Anna Kurkurina in this video: