12 facts about fitness, about which the coach will not tell you
tipsaston.info has discovered curious facts about fitness that will help make your workouts more effective, helpful and enjoyable. And at the end of the article you will find a bonus that may add motivations for sports.
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 for 2 months are likely to fail. Of course, everything 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 earlier than six months later. It is also important to understand that the key to success is regularity, frequency of workouts and proper nutrition. There will be no particular benefit from two drill training a week. You will be able to achieve good results with 3 strength and 2 cardio training per week. And it is not necessary to spend on the room 5 days a week. As a cardiopulmonary can quite a regular walk.
2. It is not always possible to achieve the desired result
If you have in your head an image of an ideal figure and you want to achieve this result with the help of fitness, be prepared for this to not succeed. First, it is necessary to take into account the original, genetic data of each person and the features of the physique. Someone’s muscles naturally grow better, and somebody has a faster metabolism. In addition, many professional athletes and fitness trainers use special medications to achieve the desired figure. By setting the goal that is unattainable for 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 their capabilities and limitations and try to achieve the best possible form with its initial data.
3. Usually enough 5–7 lessons with the coach
Coaches love to say that everyone needs a personal training program and that you can not make it yourself. It’s not like that. You need a coach who will put the technique. Usually five lessons are enough for this. Then you can do it yourself. After about a month and a half you can take several lessons from another coach so that he checks if you are doing the right thing and answer the accumulated questions. No more coach is objectively needed. Another thing is that the lessons with the coach are more disciplined, but this is a matter of personal motivation.
4. Only basic exercises will help to build a beautiful body
Trainers are advised to keep the client as long as possible, so they often neglect basic exercises and offer a lot of insulating to different groups of muscles. But it’s important to understand what exactly basic exercises need to focus on to achieve a good result. Basic exercises are outbursts, pushes, standing thrust, squats and squeezes. Muscle corset is built precisely thanks to it. In this case, basic exercises also have different effectiveness. It is important to experiment by figuring out which exercises your muscles respond better. For the development of the gluteus muscles, for example, someone is more suitable for squats, and for someone — attacks. Of course, insulating exercises are also important, moreover, they are usually more interesting and fun to perform, but they should not be limited to them alone.
5. Sports, as a rule, do not need at all
Newcomers who just came to the hall often believe in the magical power of sports nutrition. In fact, if you have a fairly varied and competent diet and you do not want to participate in the bikini competition, you do not need a sports car. Even if the coach in the room will persistently offer you a protein or fat burner, do not succumb. Perhaps he just wants to make some money on you, recommending you a magic from a local fitness bar. You do not need fat burner, you will lose weight as well. Proper nutrition plus regular exercise in the long run will give you a beautiful figure without any sports equipment.
6. With the help of fitness it is not necessary to completely get rid of cellulite
The fact that there is no anti-cellulite cosmetics seems to have already understood everything. But there is still a persistent belief that regular exercise will help you forget about this problem forever. This is not quite so. Any workout, power or cardio do not themselves remove cellulite. Even if you train well, but at the same time eat a lot, even if healthy food, cellulite may well remain. There is also good news: if you regularly attend and monitor nutrition, then cellulite will be significantly less pronounced.
7. In order to achieve a beautiful press, it is not necessary to often swing it
In the hall, many like to roll the press on every training, but in reality it is not really necessary. Moreover, with certain exercises, it is possible, on the contrary, only to expand the waist. If you want a beautiful press, it is not worth it to purposefully strain. The abdominal muscles get enough exercise during basic exercises. Squats and attacks work out muscles much better than twisting. So you will have one training session per week.
8. A beautiful body can not be built only with the help of pilates, dances and yoga
The fact is that the muscle needs muscle to build a beautiful relief body, and they only work on strength training. In addition, the muscles burn more calories, because their energy and maintenance go a lot of energy.
Pilates classes, diverse dances and yoga classes are a great addition to the gym, but not a complete replacement. If your goal is not just to drop a couple of extra pounds and get a good mood, then do not forget about strength training.
9. Women need to do more approaches and less rest after exercises
Men’s and women’s fitness are different. The key to the success of women’s training is more approaches and repetitions with short rest periods. The fact is that women, due to natural data, can not train until muscle contraction, because there is an internal setting not to break. Therefore, women need to load their muscles and take them in a multiplier, not a limiting weight. It is also enough for women to rest 30–40 seconds between approaches, unlike men who need to rebuild their strength after having large weights.
10. It is impossible to train much and eat little
Calorie deficiency is needed if you want to lose weight. Nevertheless, it is important not to go to extremes. If you have a lot to do in the hall and with little to eat, then your body will respond to slowing metabolism and switch to a mode of energy conservation. Therefore, it is not necessary to train intensely every day and significantly cut calories: so you only exhaust yourself and your body. In addition, the overloaded body experiences stress, which means that it is prone to weight gain. If you want to lose weight, try not to eat 1–2 hours after strength training.
Cardio–training is a full-fledged kind of workout. During cardiac surgery, you train the cardiovascular and respiratory systems, increase your stamina and burn fat. If you set aside for a cardio individual day, remember that the fat burning process starts only after 40 minutes of exercise. That is, in total you need to spend more than an hour on a treadmill or elliptical trainer. If you perform a cardiovascular session immediately after a workout, then fat burning begins with the first minute, so you will have only 20 minutes.
When performing cardio training, watch the pulse. It should be in a certain framework. So, if the pulse does not reach the lower limit of heart rate, you will get a very weak result. And if the pulse is above the upper limit, then you risk your health.
12. You can have a good figure without a gym
If you have good natural data, you do not abuse bad food and alcohol, then you can build a beautiful figure yourself, without a gym. The main thing is regular and constant training. Constancy is 90% of your success. If you regularly go home several times a week, walk and stick to a healthy diet, then success will be ensured to you.