If a man in the gym struggling with his laziness, the woman with mother nature.
Bought six months ago another "good" pants again! ) small husband sarcastically compares, one of us has more belly, and mirrors in stores for some reason nasty stretch silhouette not upwards and outwards... You know how to do something, and begin to radically change itself. Moreover, if such a moment has come, you are ready to do anything to get into those "good" press.
But don't forget to take into account the physiology of our body. The Slavic women (unlike southerners) higher number of estrogenic hormones and progesterones that are conducive to the storage of adipose tissue. So put on some weight we are different and the weight of adipose tissue compared to muscle from our women is higher. And this zaposljivosti will always haunt us, as if we had not fought. But many of us forget (or not know) and begin to sculpt a new completely randomly, avoiding errors that often impede our way to the ideal.
Ten days figure - like centerfolds
"Now in many magazines offer a magical exercises that can 10 (maximum 14) days to make an almost perfect figure. Headers, Brody: "a Flat stomach in 10 days", "12 days to perfect buttocks, Legs Cindy Crawford for a week" just didn't give to sleep. And I did! Yes, I did exactly everything that was recommended, but, alas, even a month and I about was not like Crawford. All my excitement had lost somewhere, and strength of will now not even enough to refuse a piece of cake..."
Such advertising promise not empty words is that for not having any problems with the figure, but slightly lost its usual form women. That is, if you have a cluster of holidays half a size "heavy" ass (which until you are fully satisfied), you can easily bring yourself into shape after such complex exercises. But if you are a long time all does not suit you after a long sports "idle" want of capital to put in order your body for 10 days is clearly not enough. The thing is that if you are not accustomed to training, you first have to learn how to coordinate movements, so that the strained specific muscle. That is, first you will work on the so-called relationship between the nerve and muscle. But only it takes a month! Before to wait for the results - just pointless. Our body is designed so, and it will not deceive. Therefore, a great mistake of those who want to lose weight, go back only after a month of practice, because the body just "tuned" to improve. You just need to endure this period, in order to get visible results, and some of it will take even half a year. In fairness, I must say: of course, if you start a lot of work with the abdominal muscles to make yourself "cubes" for a short time - it's real, but don't forget - you need to lose weight and lose excess fat with your belly! After all, "cubes" may appear, but... under the fat layer, and nobody will see you.
The more training the better effect
"I do a lot of training, regularly attend all classes (shaping, Cycling and weight load), sticking two or three hours in the gym, strictly limited in supply. At first everything seemed to be well - pleased that the weight is reduced, things become great. But the euphoria quickly ended: now I see that I have lost weight slightly, and more recently weight generally seems stuck in place. Moreover, I have an eerie feeling, always feel weakness is the strength to lift the dumbbells..."
Yes, sports activities, but in a measure of health, but to bring themselves grueling workouts to exhaustion is not worth it. To do good for about three times per week to a maximum of five because even professional athletes have two days off a week! But the respite is needed in order to recover the body (this is called supercompensate), otherwise you are just "stuck in place". In case of overload, the result may be very unexpected.
After 45 minutes of running (or other similar loads) in normal women already have enough strength for a quality workout at the gym.
Why can't "overload" body workouts?
1. the body does not have time to recover (you need at least 48 hours of rest to recover energy).
2. possible injury
3. a General feeling of fatigue, an unwillingness to train
4. stop overall progress in physical development
As a result you can get flabby body and sagging skin. In addition, dissolved proteins of the immune system and blood proteins. And if weight loss occurs due to loss of water (which are washed away and all nutrients), disturbed water and electrolyte balance at the cellular level, which leads to osteoporosis, disorders of the heart. And since your main task is to maintain health, we need a rational approach to the question of training and to focus not only on total weight, but to change the body composition, decreased body fat and strengthening muscles.
In the hall - not earlier than six months after childbirth
"During pregnancy I gained some weight, and naively thought that after the birth of a child again become thin and clear". Moreover, after the birth I was terribly exacerbated the desire to be attractive. And when it turned out that don't share the "extra" eight pounds, with all legs rushed to the gym. But my mother strictly forbade me to attend classes is explained that can exercise at best 4-5 months, because the body is not yet ready, and milk may be lost. Had to wait..."
Not completely true. For example, in the case of caesarean section, reading: "not earlier than six months". And in General get yourself in shape, you can start as early as six weeks after childbirth. However, provided that there is no postnatal pathologies. For this you need the permission of the gynecologist, because not all births take place easily.
However, you should know that the hormone relaxin (it is produced during pregnancy to soften ligaments, tendons, to the enlargement of the bones of the pelvis) continues to operate in a woman's body throughout the whole year! Therefore, to force the load is not worth it, especially nursing mothers. For them the most important thing is to give a good mood to the child and to have power to raise him. But moderate exercise on lactation has no effect, and fear reduce milk is not necessary. On the contrary, lactation may even increase, the main thing - the right diet and sufficient fluids both before and after a workout.
In any case, keep in mind that the tendon is still softened, so that the load must be unstressed, espriella, give advantage to the stepper movements (walking, walking up stairs; when at the gym, Cycling, Jogging or skiing), exercise desirable to do so from its initial position, sitting, lying, and if standing, without weighting. But with aerobics and shaping better still to wait. Since the purpose of the exercise after childbirth is the accumulation of energy (because the kid added you load) and faster recovery, you have to do it no more than twice a week. Three or four times is a bit much, because all the power will go to the restoration of the body. The result can only be achieved fatigue, reluctance to exercise, and to communicate with the child.
To "make" a beautiful belly, to download press every day
"After giving birth I was left with a pretty impressive midsection. At first I didn't worry about it, but then my husband became very upset make fun of me about it. My problem immediately became complex, and I began to swing the press - not just every day, and sometimes twice a day. Belly: I seem to have removed, but then the train can not - very sore back, go for treatment. Don't know what to do next, I'm going to exercise for the abs add and exercises for thighs. And now afraid".
Download the press every day is wrong, and after such "one-sided" no wonder loads of back problems. Moreover, if you download only the press, forgetting everything else, especially on the back, the abdominal muscles contract while back (which untrained, and therefore, weaker muscles) is rounded so that it becomes a hunchback. Not only is it ugly, poor posture entails a lot of health problems.
First of all, you must be at least one day of rest between training certain muscles, because for their restoration to 48 hours. Otherwise there will be no strongly no progress - tired muscle will not improve.
Secondly, it is necessary to train different muscles: if one day you train legs, the second - for example, back and chest, in order to avoid imbalance (this muscles-antagonists, which are from different sides). Then allow to relax the muscles of the back and chest, and engage shoulders or stomach. If once a week to do exercises for the legs, the second time - mandatory upper body. Ideally, one group of muscles, the load should not be more than two times a week. And promiscuous exercise every day should be forgotten!
Certain exercises can be inflated chest
"I can't find the right exercises for breast augmentation. After the birth of my Breasts have lost their firmness, and in General, had less. And I want everything as it was. A friend told me what exercises to do to little to increase it (she found them in some magazine), but they don't help me. Now go to the gym, try as much as possible to train the muscles of the chest, but it seems to me that only made things worse - she (chest) continues to decrease! "
It is a myth. Pump up the chest can only silicone. If after delivery, the Breasts have lost their elasticity, the problem here is not in the muscles and the mammary glands, the base of which is adipose tissue. The only thing that can help is to do exercises for pectoral muscles - they are slightly will increase, which will create the illusion of volume. But overdoing it is also not necessary, because a strong workout muscle "dried" - burns the fat that is around her. That is, mammary gland, may be reduced in size, but not to increase. So, to train the chest muscles need without fanaticism and no more than 1-2 times a week! Better hard work on the back muscles which expand the chest that emphasizes the chest.
Running is a panacea for weight
"Recently, can't look at myself in the mirror from all sides so many extra pounds! In the gym don't want to go, and how to do at home, even to think not, not what to do. Here we are with a friend and started running, as long it is well known that running is the best tool for weight loss. They began to run in the evenings, but she has already complains that his feet hurt, like, a whole day at work, and then run. We have already reduced the time running up to 20 minutes..."
Running is shock, which is not suitable for pregnant women, the elderly, and full of people. In addition, there is a version that running is not the best kind of sports for women, because it has a negative impact on the musculoskeletal system, which creates problems with the spine, joints, veins. But if your present excess weight, then running him at all is contraindicated. But to get upset there is no reason, because there are many nice alternatives - swimming, water aerobics, fitball (exercises on large balls). Now doctors are more inclined in the direction of the walk, especially on a sloping upwards (e.g., stairs), but definitely longer than 20 minutes. Then, as training can increase and complicate loading. Of course, one should start with 20 minutes, but didn't stop this time, and especially not reduce. Even if you are not walking, but running, Jogging up to 20 minutes is the usual warm up, and then the body begins to work on burning fat. In General, the training should be diversity. Very good and effective activities associated with the balance to keep your body in balance - then tense up almost all muscle groups. So now rapidly gaining popularity Pilates (a combination of exercises for flexibility, balance, coordination and strength, which run at a very slow pace - a mixture of gymnastics and ballet).
More good morning bring sports
"I don't know what to do: only around and hear what you have to do it in the first half of the day, and even better - in the morning, because the forces are still a lot, then you can allow greater loads, which will give the best result. But in the morning I barely prodraw eyes, and immediately on the job. Tried before to get up, but it was no good - you need to overcome yourself to at least do something. What kind of courage? "
Much depends on a lark or owl. If the first morning exercise is no problem, then for the second to start training even at 10am - this flour because their body isn't up yet. But still it should be noted: the General recommendation for all without exception in the morning exercise should be gentle, intense pressures should be avoided. After the morning training to go to work it is necessary in a good mood, vigor, and the body should not feel excessive fatigue. So seriously stress the body only after four hours of the day. Especially working people! However, training should not take place with loud music, to have a complex coordination - not to bore even more.
After a workout, not eating, otherwise there will be no benefit
"After a workout, I always want something to eat. I know that is impossible, because seriously himself - decided to lose weight, and most importantly - I'm doing it. But I'm afraid again to recover, and my panic and fear to gain "extra" fights with a wild hunger. And as for exercise I go after work, no dinner, can't, although lunch is pretty tight. Interestingly, in the days when not engaged in sports, so much tonight I don't want - can eat fruit, vegetables and all".
Most importantly, you need to remember is that you not lose weight during exercise, and after it. During exercise, our body can mobilize any all your inner strength: the first 20 minutes to burn carbohydrates (so you feel a burst of energy after a 20 minute warm-up), and only then beginning to break down fats in the fat depot, and this process is long and continues after graduation practice. And, of course, if you then immediately start throwing everything burned - progress will not be. But this does not mean that there is nothing is not, however, a half hour after a workout to suffer - is. And then you can eat fruit, drink yogurt or something easy, the main thing - less calories in food! But after 22.00 there is nothing impossible, because during sleep there is a restoration of all cells, and if the stomach is full, will go catabolic process - no rest and recovery, and the digestion and assimilation of food. Also it is impossible to train immediately after a hearty Breakfast or lunch. Food is an hour and a half to get digested, so as not to interfere and not to create discomfort.
Why piznarski? Fairly good diet
"I don't understand why torture yourself for strength training if you can just be limited in food: take on a reasonable diet and lose weight. But my roommate, after these simulators, some powerful and healthy. Of course, her body is more toned than I have, but I'm still a few pounds lose weight, and be next to her as the goat near bison".
Piznarski need, and over the years, just need. Because if you don't train, then on average every 5 years we lose 0, 5 pounds of muscle. It turns out that 40-year-old woman who left her weight unchanged since the days of his youth, but nothing worked, 5 kg of muscle mass was replaced with 5 kg of fat! What kind of goat, if the body is slim, but still, as the muck? In addition, if the weight is a little lower, this may be only apparent weight loss because fat by weight is lighter than muscle. So run into the hall even if you're sitting on the most reasonable and balanced diet, especially if you are over 30. And don't be confused in the beginning when visible good results of your weight is not reduced, but increased slightly. Just the fat goes away, but the muscle is poured, it becomes more elastic and therefore more heavy. As far as "bison", then all is Robin. If you work at the gym with more weight and a small number of repetitions to burn fat is generally impossible to speak. Such power exercises, slightly increasing muscle, but without solving the problem of body fat, will only make the figure more powerful, and it's really ugly. For weight loss are far more effective than low weight (from 3, 5 to 7 kg, depending on the level of preparedness) with a large number of repetitions is greater than 16 (the lower the weight, the more repetitions you can do). Then just achieving the goal: relief and elasticity of the muscles burning fat = beautiful body.
Our consultant instructor, group exercise classes, sports club, planet Fitness, educational programs Manager of the fitness Academy Anna Palamarchuk.
Thank you for the assistance in the preparation of material sports physician sports club, planet Fitness Alexandra tabernacles.
Author:
Smereka M
Source:
Likar.info
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