The beauty of crossfit is that there is no routine in it, and complexes can be made up of a variety of exercises. The most common complexes of functional training are WOD AFAP, in which you need to perform a certain number of laps as fast as possible, and AMRAP, where you need to run as many laps as possible within a particular time limit. But many crossfitters prefer another type of complex. This is a chipper. It is a WOD that basically consists of just one round, but it can have a lot of exercises or reps. The chipper is not recommended to be used too often. It is better to add it into the training process from time to time. The exercises in this complex can be very diverse. They can involve all muscle groups. Performing the chipper, an athlete can trace his weak points, where he loses precious time against other athletes, and to focus on them in the future. Also, a large volume allows you to develop the will to win. The inherent intensity of crossfit does not lose its relevance for the chipper. Such a complex should also be performed as quickly as possible, developing strength, speed and endurance.
How To Do Chipper Workout
Overhead is a series of squats with the barbell overhead. The condition for performing this exercise is to lower the pelvis below the level of the knees. Jumping over the bollard is performed as follows: jump on the box and jump off, on the other side, then repeat everything in reverse order. Thrusters – throwing the bar up from the sitting position, bar on the chest. The barbell is lifted to the chest in a rack from a position where the bar is on the floor. Through the muscles of the back and legs, give the barbell acceleration, slightly sit up, and catch it at chest level. The starting position is with the barbell on the chest, and the torso is completely straightened.
For a burpee with entrance to the rings, place yourself under the rings. Do one burpee, then jump on the rings and do one step out. And do that 10 times.
]]>Many factors should be considered. We will review them in this article.
Number of Exercises Per Workout Depending On A Goal
The focus of exercises in the gym may vary:
4. Improvement of muscle tone
5. Rehabilitation after injuries, etc.
To establish how many exercises you need to do per workout, you should first define your goal.
The Goal is Muscle Mass
It is better to do 6-8 exercises per workout to gain muscle mass.
As a rule, 1-2 big muscle groups and 1-2 small ones are worked out during one session (split).
For large muscles such as legs, chest and back 4-5 exercises are performed on average, while 3-4 exercises are enough for small muscles (shoulders, biceps, triceps).
Shins, abs, forearms, and neck demand only 1-2 movements.
The Goal is Strength
The optimal number of exercises for developing strength parameters is 4-6 per training.
Strength classes have their own specifics. Unlike bodybuilder style you don’t need to pump your muscles. You work out the movements instead. Weights are also used by an order of magnitude more.
Such training just can’t be extensive because the load is at the limit.
The Goal is Perfect Body Shape and Endurance
The work on body shape and development of endurance implies a large number of exercises per workout – 10-15.
More isolation movements are needed to improve the detailing and the shape of the muscles. This leads to such a large number of exercises.
Such loads often demand using supersets, trisets or a circular method. Muscle groups rotation during the workout allows you to do more within a shorter period.
Training Level
The level of fitness, that is, how well your body is adapted to the workout, also affects the amount of training.
Beginners
Regardless of the focus of the workout, the optimal number of exercises for beginners is 8-10.
The main goal is to smoothly get involved in the power load, master the correct technique, strengthen the ligamentous apparatus and bring the muscular system into tone.
Only after these tasks are solved, you can move on to the next stage, which is correction of your body shape or the main physical qualities growth.
This is why all programs for the beginners are pretty much the same.
This is also true when we talk about the number of exercises.
All major muscle groups – back, chest and legs – are usually pumped at once with two movements for each group.
Strengthening the muscle corset of the spine – abs and lower back (1-2 exercises for each group) is also needed.
Intermediate Level
For the intermediate level in training for mass and strength the optimal number of exercises is 6-8.
Split training is often used in this case when one large and one small muscle group is pumped during a workout.
For one muscle group 3-4 exercises are performed. For small muscles 2-3 exercises, and one exercise is needed for abs and lower back.
When working on your body shape the usual number of exercises is 10-15. In this case 1-2 isolating movements are added to each muscle group.
Advanced Level
Experienced athletes already know their bodies well and the number of exercises is highly variable.
However, the general pattern for muscle and strength growth is the same – the higher the level of training is, the less exercises are needed. But in the case of body shape exercises the picture is opposite.
A high level of training allows you to perform a larger volume of load, which is also reflected in the increase in the number of movements (15-20).
For example, when using supersets or trisets.
Conclusion
The main indicators of how many exercises you need to do per workout are the level of training and the main target.
When exercising for mass and strength there is a regularity. The more trained a person is, the less exercises are needed.
In case of the body shape training the situation is opposite. With the growth of training the number of movements increases.
]]>Some believe that the ketodiet leads to postpartum weight loss of more than 30 pounds. And it even helps keep people with type 2 diabetes healthy.
There are also those to whom this diet has not suited. People who have decided to give it up say that the diet did nothing and even worsened their condition.
However, despite all the positive and negative reviews, you may still not know about some of the details of ketodieta. For example, what it is, how it works and exactly how much butter and cheese to eat.
What is ketodieta
Short for “ketogenic diet,” this meal plan aims to minimize carbohydrates and increase fat intake so that the body can use fat as a form of energy.
Although each person’s body and needs are different, the average calorie intake statistics are as follows:
- 60-75 percent – calories from fat
- 15 to 30 percent – calories from protein
- 5 to 10 percent – calories from carbohydrates
During the ketodiet, you should eat no more than 50 grams of carbohydrates per day. Some people use a strict ketodiet and eat as little as 20g.
What is ketosis
About a week after starting a ketodiet, you go into what is called ketosis. This is a condition in which the body does not have enough carbohydrates that the cells use for energy. This is when you start producing ketones or organic compounds, which are then used by the body to replace the missing carbohydrates. At this stage, the body also starts to burn fat for extra energy.
So, how do you know if you’re in ketosis? There are a few side effects that can even be scary. For example, breathing that smells a bit like nail polish remover (seriously). You can also use ketotest strips or a breath analyzer.
How the ketodiet was developed
Believe it or not, the ketodiet was originally developed to help people suffering from seizures, not for weight loss. This is because both ketones and another chemical, beta-hydroxybutyrate, produced by the diet help minimize seizures.
But people who have started following the ketodiet have noticed weight loss. When you eat carbs, the body stores fluid to store carbs for energy (you know, just in case). But when you’re low on carbs, you lose weight due to dehydration. Also, it’s easy to overdo it with carbs. But if you have enough fat on your menu, it will help curb food cravings by making you satiated.
This, and the fact that ketosis encourages the body to burn fat, means that you can end up losing weight quite dramatically.
Are there different types of ketogenic diets
It’s easy to think that the ketodietà is universal for everyone, in fact there are several different types of it. They all have different benefits depending on your nutritional goals.
Cyclic ketodieta
The cyclic ketodiet is similar to the standard ketodiet, except for one to two days per week. Five to six days a week a person on the cyclic ketodiet will eat according to the standard guidelines. Then for one or two days he will have a carbohydrate cycle. Also known as a carbohydrate return day. On this day, the portion of carbohydrates will be 140 to 160 grams.
Athletes often follow this type of ketodiet. They need a day of carbohydrate recovery to replenish glycogen stores in their muscles. High levels of athletic training deplete almost all of the glycogen from their muscle stores. Therefore, they need to replenish it.
However, it’s important to note that even if you decide to stick to this diet, it doesn’t mean that the weekend should include lots of processed foods and desserts. Instead, opt for whole grains, starchy vegetables and fruits for carbs.
Targeted ketodieta
On this diet you should follow all the recommendations of the standard ketodiet. With one exception, consume carbohydrates before strenuous exercise. Typically, people following the ketodiet will consume 25 to 50 grams of carbohydrates about 30 minutes before a workout. They often find that this method helps them feel stronger and more capable during their workouts.
Although it temporarily takes your body out of ketosis, the condition will resume within a few hours. This depends on how many carbohydrates you have consumed. Essentially, the theory behind this diet is that because the extra carbs are immediately burned, they will not be deposited as fat.
Vegan keto diet
The vegan ketodiet is for those who wish to follow a high-fat, low-carbohydrate diet but do not consume animal products. This can be difficult to achieve. Because many people on the ketodiet rely on animal products for the majority of their diet.
Common sources of protein for vegans on a keto diet include tofu, nuts and nut butters, and legumes.
Although the vegan keto diet is difficult, it is not impossible. It only requires careful planning.
Other offshoots of keto
When something is popular, it’s pretty much a guarantee that people will come up with new or easier ways to do it. For example, with lazy keto, people try to limit their carb intake to 20-50 grams a day, but don’t really even track them.
“Lazy keto” is a waste of time. You haven’t developed good habits yet, and it’s too easy to go back to a high-calorie diet.
If you’re trying to get on a lazy ketodiet, it’s better to follow the recommendations of experts and control your diet based on proportions and macros instead. It’s easier, more flexible and proven. Combined with moderate exercise, this plan is effective in the long run.
Combining keto with intermittent fasting
You’ve probably heard that many people get excited about combining keto with intermittent fasting. Just in case you’re not familiar with intermittent fasting, here’s a quick guide. Intermittent fasting is based on a regimen of eating and periods of fasting, that is, times when you don’t eat.
This can look different for everyone. Some popular forms are the 16:8 diet, in which you fast for 16 hours (usually from lunch to brunch) and eat for eight hours. Another option is the 5:2 diet. In this, you consume less than 500 calories for two non-consecutive days a week and then eat normally for the rest of the week.
Many claim that following keto along with intermittent fasting is great for weight loss. However, any results you will see are likely to be short-lived. This means that when you start eating regularly again, you will gain weight again.
Combining an ultra-restrictive diet with long periods of not eating is not good. The body will absorb its own muscles for energy if food intake is too low. But the body doesn’t differentiate between something like calf muscle or heart muscle. Keep in mind that all important organs are made up of smooth muscle. Following such a diet can harm something like your bladder or lungs.
On an intermittent diet you literally starve yourself. Such methods are attractive because weight loss increases from one kilogram per week to four. But it is mostly lean muscle (not fat) that disappears. Muscle is necessary for healthy functioning, and it is very difficult to regain it as you age if it disappears.
“Intermittent keto” is not recommended to try unless you have discussed it with your doctor or nutritionist.
What foods you can eat on the ketosis diet
Although there are different versions of keto, let’s say you are thinking about following a standard keto diet for convenience. The fact that you won’t eat your favorite carbohydrate foods doesn’t mean you’ll go hungry. You’ll be getting healthy fats (like olive oil and avocados). Also plenty of lean protein, such as grass-fed beef and chicken, as well as leafy greens or other non-starchy vegetables.
The good news is that snacking is totally allowed, and it’s not just carrot sticks. There are plenty of packaged options designed for keto fans.
For coffee lovers lamenting the loss of vanilla lattes, there are also keto options. It’s a standard coffee, but with the addition of cream from free-range cows’ milk and medium-chain triglyceride (MCT) oil to help boost healthy fats in the morning.
If you’re looking for something for the sweet tooth, keto fat bombs have a lot of fans. As the name suggests, these are small snacks that are high in fat and low in carbs, so you can stick to your diet even when you decide to indulge.
And if you can’t survive without pasta, there are plenty of foods like organic black bean spaghetti. They’ll give you the feeling of pasta without the carbs.
How to order keto at any restaurant
A few things to avoid right away when dining out: skip a dish if it’s breaded (hello, carbs!), and refuse plates of noodles or rice as a base. It’s always best to avoid glazed foods, as that equates to a lot of sugar. Oh, and leave out burger buns and say goodbye to French fries. Avoid sauces with added sugar such as ketchup, barbecue sauce, and honey mustard. Create your own version of dishes, such as scrambled eggs and vegetables. Fortunately, ketodietas allow cheesy, creamy sauces that should be avoided on other diets; they also give you a full range of meats to choose from (steak, chicken, fish, etc.). And, as always, fill your plate with as many leafy greens and carb-free vegetables as possible.
Here’s the catch: you may have to go beyond the menu to find exactly what you’re looking for.
If you see an inappropriate ingredient in a dish, ask for it to be replaced or removed from your order.
What foods to avoid
Since you will focus on fats and proteins – large plates of pasta or other grains will definitely not be in your diet. This also means that starchy vegetables (such as potatoes and carrots) and legumes (such as chickpeas, lentils and black beans) are banned.
It is also forbidden to eat sweets – artificial or natural. Candy, cakes and doughnuts are not; and even lots of fruit is forbidden. Apples, bananas, pears – they all contain tons of sugar, which is definitely a carbohydrate.
Another grey area of the ketodieta is alcohol. Many beers and sweet cocktails are banned, as are some sweeter wines.
What a weekly keto diet plan looks like
Below are the food options for the week that follow standard ketodiet recommendations, are low in carbs and high in fat and protein.
Breakfast options:
- Green omelette
- Keto bake with gravy
- Ketobanana muffins
- Green smoothie
- Ham and cheese breakfast rolls
- Baked egg
- Avocado boats
- Ketokish
Lunch options:
- Salad with chicken and avocado
- Easy broccoli and cheddar soup
- Greek salad with chicken
- Shrimp salsa verde salad
- Chicken with tomatoes and pesto sauce
- Grilled chicken breast with garlic and herbs
- Egg roll in a cup
Dinner meal options:
- Cauliflower, rice and chicken
- Tuscan cream shrimp
- Pork chops
- Stuffed tacos
- Spinach, artichoke, chicken casserole
- Grilled salmon
- Philly cheesesteak with portobello mushrooms
Does Ketodieta have any side effects
It usually takes three to four days for the body to enter a state of ketosis because you have to use up your glucose reserves, i.e. sugar, first. Any major change in diet will cause some problems. Often women are approached who complain of symptoms similar to those of irritable bowel, and feel broken at the beginning of the diet. Fatigue occurs because there is less access to carbohydrates, which provide quick energy.
These problems are part of what’s known as ketogrippe.
Other side effects of the ketodiet, all of which are related to giving up carbs, include dizziness, nausea, mental fog, cramps and headaches, and fatigue. Fortunately, keto flu usually does not last more than a week. Usually after that time, people begin to see a decrease in the numbers on the scale.
In addition to the typical complaints of ketogrippe, frequent side effects of ketodieta are diarrhea and ketohydration.
Will the ketodiet help to lose weight
As mentioned, there are several reasons why the ketodiet is usually equated with weight loss gold. First, people usually reduce their daily calorie intake to about 1500 calories per day (the average norm) because healthy fats and lean proteins make you feel satiated earlier and for a longer period of time. Also, it takes more energy to process and burn fat and protein than it does to burn carbs, so you burn slightly more calories than before. Over time, this will lead to weight loss.
Everyone is different, and how much you weigh when you start the diet matters, but you can safely lose one to two pounds per week on keto (sometimes more, sometimes less, depending on a person’s calorie needs).
It’s worth noting: ketodieta is not a miracle fat burner. Calories in fat are still calories in fat, so exercising and keeping your overall intake at reasonable levels is the only way that works. If you’re on the ketodiet, but you’re consuming more calories than you need to, it will still add fat to your body.
Can ketodieta help with prediabetes or diabetes
There is some evidence that it can help with type 2 diabetes:
New research shows that ketoplan has some real benefits due to its ability to improve the body’s ability to use insulin, as well as help control appetite, which will lead to easier weight loss. However, if you have diabetes, you should consult your doctor before switching to a new diet.
Beyond that, experts are not sure if ketodieta has any other scientifically proven health benefits. In fact, it may have clear disadvantages. If you’re not following the ketodiet, such as eating a lot of saturated fats instead of healthy unsaturated fats, you risk raising your cholesterol levels.
The best strategy for keeping your heart healthy is to get as much fat as possible from unsaturated sources such as olive oil, avocado oil, nuts, seeds, avocados and olives. It is actually possible for some people to raise their cholesterol levels if the fats in their diet come from a variety of healthy sources.
Also, keep in mind: this diet will not support good bones, a healthy brain, heart, colon or gut microbiome. It can lead to plaque buildup in the arteries, causing a heart attack or stroke.
Is it worth trying keto
The ketodiet isn’t easy and isn’t necessarily healthy when followed for an extended period of time.
Some groups of women may not be suitable for ketodiet:
The ketogenic diet is not suitable for people with any stage of pre-existing kidney or liver disease. The increased protein intake typical of a ketogenic diet will put extra strain on the kidneys. An emphasis on high-fat foods will potentially lead to non-alcoholic fatty liver disease.
You should also not be dieting if you are pregnant. Fetal growth is largely dependent on glucose, not carbohydrates. A low-carb diet will affect the baby’s growth.
It is also not recommended that people with digestive disorders follow a ketogenic diet. Fiber is an extremely important nutrient for digestive health, and people on a ketogenic diet are often deficient in this nutrient. Without using whole grains and fiber sources of carbohydrates, it is difficult to get the recommended daily amount of fiber (25 to 35 grams) from non-starchy vegetables alone.
If you don’t fall into any of these groups and are interested in following keto for a short period of time, it’s important to set yourself up for success by making sure you have the right ingredients and tools.
]]>Cardiovascular Endurance
This endurance is measured in the amount of oxygen that the system can deliver to working muscles during exercise and is one of the main components to talk about good fitness. Routine cardio exercise strengthens the heart and blood vessels, allowing you to breathe easier during your workout.
Muscle strength
This is the ability of the neuromuscular system to produce stresses to overcome external influences. Even if you are not planning to compete in powerlifting, bodybuilding or weightlifting, sufficient muscle strength is important for daily activities and is one of the main determinants of good fitness.
Muscular endurance
Defined by the body’s ability to produce low levels of strength and maintain them over long periods of time, such as holding a heavy weight. Training and rest becomes more enjoyable the more enduring your muscles are. Good training programs not only make your muscles stronger, but also increase your endurance.
Flexibility
This is the ability of all soft tissues to stretch to allow for maximum amplitude of movement. The older we get, the more time we have to devote to this component of physical fitness. Regular sports and active lifestyle will allow you to stay flexible for a long time, and it is very important for your health: even lifting a bag from the floor is easier if your stretching is at its best.
Body composition
Determined by the ratio of fat to muscle tissue in the body and is probably the main determinant of your fitness form. People with less body fat live longer, are healthier and have greater resistance to disease than those with a high percentage of fat. In addition, you are more satisfied with your appearance and therefore feel better about yourself.
Improving all these components will allow you to live a longer and happier life!
]]>It is important to know: even if you do not train to the point of exhaustion and wet fitness, the body after exercise is dehydrated and needs water.
During exercise you lose water with sweat and breathing, and your body temperature rises considerably. That’s when the thirst mechanism kicks in, and the body tries to get back on track. Water is essential for normal thermoregulation and high metabolic rate in cells. That is why it is necessary to drink 200-250 ml of water every 15-20 minutes of training (drink it in separate sips between approaches). After training it is imperative to replenish the lost liquid for 1.5-2 hours (about 0.5 liters for every 500 grams of weight lost). If you do not have an opportunity to weigh yourself, aim for about 0.5-1 liters of water.
What water to drink
Be sure to drink clear non-carbonated water after your workout. It is advisable to choose water of room temperature or cool, but not ice-cold. If you had a cardio workout or a very intensive training, it is better to drink water in small sips. But if you had a strength training or a workout with sufficient rest time, and in general in a relaxed mode – do not limit yourself in the amount of water and drink as much as you want.
]]>Sports nutrition is a group of nutritional supplements necessary for athletes during the competition and preparation for them. The composition of sports nutrition is natural, has no harmful impurities and causes almost no allergies. It does not completely replace the human diet, but is a useful supplement.
Types of sports nutrition and their purpose
Sports nutrition comes in several varieties, each of which performs a specific function:
- Protein supplements. They are used when it is necessary to compensate for protein deficiencies, if the food does not provide enough protein in the body. Protein supplements saturate the body with amino acids of different profiles, which contributes to the rapid accumulation of muscle mass.
- Carbohydrate mixes or gainers. These supplements are indicated for people with an accelerated metabolism. They need to get more nutrients with food than people with a normal metabolism. Usually they are recommended as a snack between meals. It is important not to go overboard with gainers, because they contain fast carbohydrates, an excess of which can have a negative impact on a person. He will begin to form excessive fat.
- Amino acids. They are similar to conventional protein or protein supplements. The only difference is that when amino acids are taken in their pure form, they are absorbed by the body faster. They enter the bloodstream almost instantly and are quickly absorbed. Taking them regularly does not make sense. Amino acid supplements are usually prescribed to athletes in situations where the substance is needed here and now. Pure amino acid supplements are most often taken during training.
- Fat Burners. Prescribed to those who are in an active stage of burning excess fat. They prevent the body from absorbing fat, increase metabolism, and help keep appetite under control.
Fat burners will bring results in case a person actively trains and keeps to a diet. If he continues to eat caloric and fatty foods while taking fat burners, there will be no positive dynamics.
- Vitamins and minerals. They are a set of useful substances that a person needs for normal functioning of the body. Vitamins also speed up the work of enzymes, which are responsible for all chemical processes in the human body. Usually people who work out have faster metabolic processes, so they need to take more vitamins and mineral supplements. Supplementation of vitamins and minerals is recommended for all athletes, because it is not always possible to get the necessary supplements from everyday food. The process of building muscle mass will be easier if the vitamins are properly taken.
Do girls need sports nutrition?
Usually girls do not seek to gain as powerful muscle mass as men, and they do not need to consume sports nutrition in large quantities. But if an athlete still works on mass, though not as intensively as a man, she is recommended to take special supplements.
Most often girls are recommended to take fat burners, as many of them train to fight excess fat deposits.
There are several types of sports nutrition. All of them are responsible for different functions, so their intake must be competent and balanced.
]]>An experiment was carried out. Volunteers were divided into two groups. The first group warmed up for 50 minutes at a fairly high pace, and the second group spent 15 minutes at a slow pace. After the warm-up, they started exercising. The results showed that the first group was more exhausted than the second.
The experts concluded that a long warm-up causes fatigue. This has a bad effect not only on the results of the subsequent workout, but also on the state of the body as a whole. If you want to achieve great success, then because of the long warm-up your expectations will not be met.
In addition, muscle fatigue is caused by static stretching. Therefore, it is necessary to avoid these two unpleasant moments in order to achieve the best results. The warm-up exists to warm up the muscles and to warm up the joints. No more than that!
The optimal time for each athlete is different, because everyone’s training is different. Be sure to listen to your body, so as not to miss the moment when you feel fully prepared for the workout. After a good warm-up you should feel invigorated and want to get on the machine. Naturally, such a feeling will not arise if you get tired.
Do not fail in any case during the warm-up, otherwise you will strain your muscles or get an injury. In a good case, you will not be able to go to the gym for some time.
Do not forget to take small breaks in time to rest. This will restore your strength and increase your performance during the workout.
Cult feature film directed by John Evildsen – Rocky, the soundtrack of which you can download on our website, has won many awards. With his charm Sylvester Stallone wins the hearts of millions, and with his bloody fights he shocks even the professionals.
]]>In general, Pilates has learned how to get people back on their feet. After injuries, after childbirth, the elderly and the sick. This type of fitness not only proved to be universal, but also so health-promoting that to this day the Pilates system is one of the most popular around the world.
Achieving the highest level of strength and flexibility is what else the Pilates exercises were designed for. The concentration here is on the position of your own body. The abdominal muscles and the framework of strength are actively developed. Also significantly strengthened after the practice is the spine. Injuries during the classes are nonexistent or minimal. Pilates is safe!
There are no varieties of breathing practices here, but proper execution plays no small part. A lot of work is done on lateral (chest) breathing, which strengthens the intercostal muscles. Pilates used to help the wounded get into shape. Now it helps develop:
- body strength;
- endurance;
- muscles (most of the exercises are aimed at strengthening them);
- the ability to breathe correctly.
All Pilates exercises are repeated and performed as smoothly as possible. Unlike yoga, there is no room for philosophy and you can use some equipment, such as specialized machines, a fitness ball or elastic bands.
Pilates is a system that has remained one of the most popular in fitness for many years. Many stars have chosen it as a basic exercise, such as Madonna, Paris Hilton, Uma Thurman, Jennifer Aniston, and Charlize Theron practicing Pilates five times a week!
Originally, Pilates was a sequence of 34 exercises that alternated seamlessly, without jerking, flowing into each other. However, trainers can make adjustments to the sequences and even to the equipment. For example, Joseph Pilates, the founder of Pilates, took a big iron rim from a beer keg and twisted it for his classes!
On one hand, Pilates is an activity that suits everyone. On the other hand, some people may find it boring, especially those who are used to quick results and being constantly on the move. This type of fitness still remains however universal for people with any contraindications. A competent Pilates trainer will give such exercises and loads that will not stress or fatigue your muscles, and also make you healthier!
]]>In addition, daily exercise against a background of low calorie diets (ie, if you undertake a diet for weight loss) disturb the hormonal balance, leading to adverse effects on metabolism. In the end, everyone can train but only if they follow a number of rules.
Is it healthy to play sports every day?
It is wrong to consider sports solely as a means of burning calories. The mechanism of influence of physical training during the process of weight loss is not based on direct energy consumption from fat reserves, but on changes in metabolism – and, in particular, an increase in the rate of metabolism.
The main thing in the process of slimming down is consistency. By setting a date for the “perfect weight” every two weeks – and doing sports everyday – you will only harm your metabolism. In order to get rid of excess weight, you should train regularly for months, not days.
Exercising every day (especially on a diet) creates serious stress for the body – in fact, energy needs are increasing and the amount of food is decreasing. The body’s response will be not a sharp burning of fat, but the activation of energy saving processes.
Training duration
There are two slimming training strategies. The first one is a long average pace of exercise (for example, twisting the pedals of a bicycle for at least 45-50 minutes), the second one is a short but high-intensity exercise to activate metabolism and to burn fat quickly.
Training on a bike machine, fast walking or swimming can be done almost daily, however high-intensity training takes time to recover. You should not do circuit training, HIIT, Tabata and interval running more than 3-4 times a week.
Daily slimming exercises
The higher your daily exercise level, the more calories your body needs. Exercising every day increases the energy needs of basic metabolism while at the same time speeding up your metabolism – which definitely helps you lose weight faster.
Despite this, the total calorie intake is also important, as well as adherence to the rules of good nutrition. Many sports (from swimming to dancing) directly affect the appetite – the more activity the body gets, the more hungry it is.
In order to lose weight, you not only need to exercise, but also control the calorie rate. Otherwise, you risk increasing your body weight through a set of fat deposits – even with high levels of stress and daily exercise.
The benefits of sport every day
As a result of physical training, the body’s ability to store energy in the muscles (in the form of glycogen) rather than store it in fat depots is improved. This has a positive effect on the sensitivity of tissues to insulin – which is especially useful for people with high blood sugar levels.
In simple words, daily sport helps to reduce the craving for sweets and teaches the body to use reserves, not to create them. In addition, regular exercise helps control the level of stress hormones (primarily cortisol), as well as improve the cardiovascular system.
Is it possible to lift everyday?
Despite the benefits of daily (but moderate) exercise for weight loss, the body needs a longer resting period during strength training. Although it is also possible to go to the gym every day, it is recommended to alternate between heavy exercises for muscle growth and cardio.
The advantages of frequent training is the ability to work not only in large muscle groups (legs, back, chest), but also smaller ones. For example, one training session per week can be devoted entirely to press exercises and another to relatively easy bicep and tricep exercises.
How many times a week should I lift weights?
One of the most effective programs for muscle mass gain, ‘the triple split’ implies three strength training sessions per week. In addition, as we mentioned above, one day can be used for press pumping, as well as 1-2 full sessions of cardio training.
This division is based on the fact that the body needs up to 60 hours to fully recover large muscle groups. That is, if you have been training your chest, legs or back on Monday, the next time you work on those parts of the body should be no earlier than Thursday.
Reinforced nutrition also plays a role – strength training for muscle recruitment itself requires a 15-20% increase in caloric intake. If you are actively engaged in sports every day, your body needs at least 3000 cal per day.
If you exercise everyday (in a moderate manner and with a moderate reduction of calories), you can lose from 6-11 lbs per month. However, trying to lose weight by increasing the intensity of exercise while reducing your nutrition intake will only harm your metabolism.
]]>Burpee – a simple exercise for the whole body
Go down, get up, jump in. The exercise is brilliant in its simplicity. It is suitable as a warm-up for the trained athlete, as well as the most intense part of a beginner’s training. Take a position for push-ups with a wide grip. After you throw your legs back, immediately return them to the palm area, skipping the push-up phase. Make a single jump and return to the original position.
Crouch down and jump
The four-headed leg muscle is one of the strongest in our body, so it is difficult to strengthen it at home. Make a full squat, but as soon as you start to rise, make it more dynamic. Jump as high as possible, but be careful not to hit your head against the ceiling.
Important: move smoothly to the next squat to soften the landing. If this is not possible, jump slightly lower and do smaller squats.
Crossbar pull ups
Want to have a wide, strong back? Gain the strength to give your friends some good advice? Or reduce back pain? You can achieve all of the above by studying pull-ups. Even if you can pull up only once, you will get great results.
Just do one repetition every 30-60 seconds for 10-20 approaches. Is even one time too much? It doesn’t matter! Use a chair to put your chin on the crossbar and then slowly fall down to your straight arms.
Push-ups to increase chest circumference
If your goal is to enlarge and strengthen your chest, make push-ups the main item in your weekly list of exercises. The basic version quite quickly becomes too simple, but fortunately it can be complicated in many creative ways. Try cotton push-ups, a few seconds of lowering or changing the position of your arms – do 10 repetitions.
Are you just getting started? Limit yourself to the phase of lowering and get up with your knees on the floor.
Plank – different types
While practicing at home, one should not forget about strengthening deep muscles. A classic exercise for this muscle group is a bar. Perform with different grips to work out all the muscles of the body. Lean on your forearms for 15 seconds, then continue the exercise with a side support on your left hand. Return to the starting position for 15 seconds, then switch to the right hand. Rest for a minute, then repeat the approach 3-5 times more. Too difficult? Reduce the exercise time to 10 seconds and go to the palm rest, by increasing the angle between body and floor, the exercise will be a little easier.
Hits on quadriceps
Above, we looked at squats that will help you strengthen your quadriceps. The buttocks require just as much attention. They should be trained first of all by athletes, because these muscles generate the strength needed for sprint, kicks, etc.
Stair climbing is the best. Do a total of 100-300 reps, resting every 20-50. If the outbursts are too difficult, take a low chair and rise alternately with your left and right foot. If you live in a multi-storey home, go up the stairs to the top floor.
Not enough curls?
Take your battle with your six pack to a new level. Lie down on the mat, legs straight, hands raised behind your head. At the same time, lift the body and legs so that the hands touch the feet just above the thighs. Too hard? The starting position is the same, the end legs are bent and the hands are stretched forward along the body.
Stretching exercises
After you have trained all muscle groups, it is worth spending a few minutes on stretching. If you have time for only one exercise, it is not a big deal. You will need a sofa. Put your knee in the place where the back meets the seat, and place the second leg on the floor. You should feel the tension in the hip area. Not intense? Move the leg from the floor to the seat, which will increase the angle between the hips and make the exercise more difficult. You can also use the wall for stretching by placing something soft under the knee.
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