A healthy lifestyle is chosen by more and more people. To better look and feel great, many choose fitness. But, as with any business, you need to do sports wisely.
Healthy Bulk has learned curious facts about fitness that will help make your workouts more effective, useful and enjoyable.
1.A noticeable result will have to wait long enough
Do not expect too fast results from training in the gym. Those who want to lose weight by the summer or the New Year in 2 months are likely to fail. Of course, it all depends on the original quality of your body, weight, and age. In any case, you will notice the first results of the training in about 2–3 months. Others will see positive changes in your body no sooner than in six months. It is also important to understand that the key to success is regularity, the frequency of training and good nutrition. There will be no special benefit from two shock workouts per week. You can achieve good results with 3 power and 2 cardio training per week. And it is not necessary to spend 5 days a week on the hall. As a cardio load, it can be an ordinary walk.
2.It is not always possible to achieve the desired result.
If you have an image of an ideal figure in your head and you want to achieve such a result with the help of fitness, be prepared for the fact that this may not work out. Firstly, it is necessary to take into account the initial, genetic data of each person and the particular physique. Someone's muscles naturally grow better, and someone has a faster metabolism. In addition, many professional athletes and fitness trainers use special preparations to achieve the desired figure. Setting a goal unattainable with your data, you can not only lose motivation, but also acquire a not quite harmonious figure. To set the right goal, you need to objectively evaluate yourself, take into account your capabilities and limitations and try to achieve the best possible form with your initial data.
3. Usually 5–7 sessions with a coach are enough.
Trainers love to say that everyone needs a personalized training program and that you cannot compose it yourself. This is not true. You need a coach who will supply the technique. Usually 5 lessons are enough for this. Then you can do it yourself. After about a month and a half, you can take a few lessons from another coach so that he can check whether you are doing everything right and answer the accumulated questions. More trainer objectively not needed. Another thing is that training with a coach is more disciplined, but this is a matter of personal motivation.
4. Only basic exercises will help build a beautiful body.
It is beneficial for the coaches to keep the client around for as long as possible, so they often neglect the basic exercises and offer a lot of isolating muscles for different groups. But it is important to understand that it is on the basic exercises that you need to focus in order to achieve a good result. Basic exercises are lunges, bench presses, deadlifts, squats and pushups. Muscular corset is built precisely because of them. At the same time, basic exercises also have different effectiveness. It is important to empirically understand which exercises your muscles respond best to. For the development of the gluteal muscles, for example, someone is more suitable for squats, and someone - lunges. Of course, isolating exercises are also important, moreover, they are usually more interesting and more pleasant to perform, but it’s not worth being limited to them.
5. Sportpit is generally not needed.
Beginners who just came to the gym often believe in the magical power of sports nutrition. In fact, if you have a fairly diverse and competent diet and you do not want to participate in a bikini contest, you do not need sport pit. Even if the trainer in the gym will aggressively offer you protein or fat burner, do not give in. Perhaps he just wants to earn a little on you, recommending you a magic tool from a local fitness bar. You do not need a fat burner, and so you will lose weight. Proper nutrition plus regular workouts in the future will give you a beautiful figure without any sportpit.
6. With the help of fitness is not necessarily able to completely get rid of cellulite.
The fact that there is no anti-cellulite cosmetics seems to have understood everything. But there is still a strong belief that regular athletic activity will help you to forget about this problem forever. This is not quite true. Any workout, strength or cardio, by themselves do not remove cellulite. Even if you train with high quality, but at the same time eat a lot, albeit a healthy meal, cellulite may well remain. There is also good news: if you exercise regularly and monitor nutrition, cellulite will be much less pronounced.
7. To achieve a beautiful press, it is not necessary to download it often.
In the gym, many people like to rock the press at every workout, but in fact it is not so necessary. Moreover, with certain exercises, you can, on the contrary, only expand the waist. If you want a beautiful press, do not strain it purposefully. Abdominal muscles get enough workout during basic exercises. Squats and lunges work muscles much better than twisting. So you have enough one workout per press per week.
8. A beautiful body cannot be built only with the help of Pilates, dancing and yoga.
The fact is that in order to build a beautiful relief body, muscles are needed, and they are worked out only during strength training. In addition, the muscles burn more calories because it takes a lot of energy to feed and maintain them.
Group classes such as Pilates, various dances and yoga are a great addition to the gym, but not a complete replacement. If your goal is not just to lose a few extra pounds and get a good mood, then do not forget about weight training.
9. Women need to do more approaches and less rest after exercise.
Male and female fitness are different. The key to success of women's workouts - more approaches and reps with short intervals of rest. The fact is that women, by virtue of natural data, cannot train to the full extent of the muscles, since there is an internal setting to not overstrain. Therefore, women need to reload their muscles and take them with multiple repetitions, and not with maximum weight. It is also enough for women to rest 30–40 seconds between sets, unlike men who need to recuperate after large weights.
10. You can not train a lot and there is little
Calorie deficiency is necessary if you want to lose weight. Nevertheless, it is important not to go to extremes. If you practice a lot in the hall and have little to eat, your body will respond with a slower metabolism and switch to energy saving mode. Therefore, you should not train hard every day and significantly reduce calories: so you only exhaust yourself and your body. In addition, an overloaded body is under stress, which means that it is prone to weight gain for the future. If you want to lose weight, try not to eat 1-2 hours after strength training.
11. Cardio should be literate
Cardio training is a complete form of training. During a cardio session, you train your cardiovascular and respiratory systems, increase your endurance and burn fat. If you set aside a separate day for cardio, remember that the process of fat burning starts only after 40 minutes of exercise. That is, in total, you need to spend more than an hour on the treadmill or on an elliptical trainer. In the event that you do a cardio session right after a strength training, then fat loss starts from the first minute, so 20 minutes will be enough for you.
When performing cardio, watch your heart rate. It must be within certain limits. So, if the pulse does not reach the lower limit of the heart rate, you will get a very weak result. And if the pulse is above the upper limit, then you risk your health.
12. A good figure can have without a gym.
If you have good natural data, you do not abuse harmful food and alcohol, you can build a beautiful figure on your own, without a gym. The main thing is regular and regular training. Persistence is 90% of your success. If you exercise regularly at home several times a week, walk, and stick to a healthy diet, then you are guaranteed success.
Healthy Bulk has learned curious facts about fitness that will help make your workouts more effective, useful and enjoyable.
1.A noticeable result will have to wait long enough
Do not expect too fast results from training in the gym. Those who want to lose weight by the summer or the New Year in 2 months are likely to fail. Of course, it all depends on the original quality of your body, weight, and age. In any case, you will notice the first results of the training in about 2–3 months. Others will see positive changes in your body no sooner than in six months. It is also important to understand that the key to success is regularity, the frequency of training and good nutrition. There will be no special benefit from two shock workouts per week. You can achieve good results with 3 power and 2 cardio training per week. And it is not necessary to spend 5 days a week on the hall. As a cardio load, it can be an ordinary walk.
2.It is not always possible to achieve the desired result.
If you have an image of an ideal figure in your head and you want to achieve such a result with the help of fitness, be prepared for the fact that this may not work out. Firstly, it is necessary to take into account the initial, genetic data of each person and the particular physique. Someone's muscles naturally grow better, and someone has a faster metabolism. In addition, many professional athletes and fitness trainers use special preparations to achieve the desired figure. Setting a goal unattainable with your data, you can not only lose motivation, but also acquire a not quite harmonious figure. To set the right goal, you need to objectively evaluate yourself, take into account your capabilities and limitations and try to achieve the best possible form with your initial data.
3. Usually 5–7 sessions with a coach are enough.
Trainers love to say that everyone needs a personalized training program and that you cannot compose it yourself. This is not true. You need a coach who will supply the technique. Usually 5 lessons are enough for this. Then you can do it yourself. After about a month and a half, you can take a few lessons from another coach so that he can check whether you are doing everything right and answer the accumulated questions. More trainer objectively not needed. Another thing is that training with a coach is more disciplined, but this is a matter of personal motivation.
4. Only basic exercises will help build a beautiful body.
It is beneficial for the coaches to keep the client around for as long as possible, so they often neglect the basic exercises and offer a lot of isolating muscles for different groups. But it is important to understand that it is on the basic exercises that you need to focus in order to achieve a good result. Basic exercises are lunges, bench presses, deadlifts, squats and pushups. Muscular corset is built precisely because of them. At the same time, basic exercises also have different effectiveness. It is important to empirically understand which exercises your muscles respond best to. For the development of the gluteal muscles, for example, someone is more suitable for squats, and someone - lunges. Of course, isolating exercises are also important, moreover, they are usually more interesting and more pleasant to perform, but it’s not worth being limited to them.
5. Sportpit is generally not needed.
Beginners who just came to the gym often believe in the magical power of sports nutrition. In fact, if you have a fairly diverse and competent diet and you do not want to participate in a bikini contest, you do not need sport pit. Even if the trainer in the gym will aggressively offer you protein or fat burner, do not give in. Perhaps he just wants to earn a little on you, recommending you a magic tool from a local fitness bar. You do not need a fat burner, and so you will lose weight. Proper nutrition plus regular workouts in the future will give you a beautiful figure without any sportpit.
6. With the help of fitness is not necessarily able to completely get rid of cellulite.
The fact that there is no anti-cellulite cosmetics seems to have understood everything. But there is still a strong belief that regular athletic activity will help you to forget about this problem forever. This is not quite true. Any workout, strength or cardio, by themselves do not remove cellulite. Even if you train with high quality, but at the same time eat a lot, albeit a healthy meal, cellulite may well remain. There is also good news: if you exercise regularly and monitor nutrition, cellulite will be much less pronounced.
7. To achieve a beautiful press, it is not necessary to download it often.
In the gym, many people like to rock the press at every workout, but in fact it is not so necessary. Moreover, with certain exercises, you can, on the contrary, only expand the waist. If you want a beautiful press, do not strain it purposefully. Abdominal muscles get enough workout during basic exercises. Squats and lunges work muscles much better than twisting. So you have enough one workout per press per week.
8. A beautiful body cannot be built only with the help of Pilates, dancing and yoga.
The fact is that in order to build a beautiful relief body, muscles are needed, and they are worked out only during strength training. In addition, the muscles burn more calories because it takes a lot of energy to feed and maintain them.
Group classes such as Pilates, various dances and yoga are a great addition to the gym, but not a complete replacement. If your goal is not just to lose a few extra pounds and get a good mood, then do not forget about weight training.
9. Women need to do more approaches and less rest after exercise.
Male and female fitness are different. The key to success of women's workouts - more approaches and reps with short intervals of rest. The fact is that women, by virtue of natural data, cannot train to the full extent of the muscles, since there is an internal setting to not overstrain. Therefore, women need to reload their muscles and take them with multiple repetitions, and not with maximum weight. It is also enough for women to rest 30–40 seconds between sets, unlike men who need to recuperate after large weights.
10. You can not train a lot and there is little
Calorie deficiency is necessary if you want to lose weight. Nevertheless, it is important not to go to extremes. If you practice a lot in the hall and have little to eat, your body will respond with a slower metabolism and switch to energy saving mode. Therefore, you should not train hard every day and significantly reduce calories: so you only exhaust yourself and your body. In addition, an overloaded body is under stress, which means that it is prone to weight gain for the future. If you want to lose weight, try not to eat 1-2 hours after strength training.
11. Cardio should be literate
Cardio training is a complete form of training. During a cardio session, you train your cardiovascular and respiratory systems, increase your endurance and burn fat. If you set aside a separate day for cardio, remember that the process of fat burning starts only after 40 minutes of exercise. That is, in total, you need to spend more than an hour on the treadmill or on an elliptical trainer. In the event that you do a cardio session right after a strength training, then fat loss starts from the first minute, so 20 minutes will be enough for you.
When performing cardio, watch your heart rate. It must be within certain limits. So, if the pulse does not reach the lower limit of the heart rate, you will get a very weak result. And if the pulse is above the upper limit, then you risk your health.
12. A good figure can have without a gym.
If you have good natural data, you do not abuse harmful food and alcohol, you can build a beautiful figure on your own, without a gym. The main thing is regular and regular training. Persistence is 90% of your success. If you exercise regularly at home several times a week, walk, and stick to a healthy diet, then you are guaranteed success.
Hello, my name is Saim. I'm a 22 year old I am a blogger.
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