A healthy lifestyle is choosing more and more people. To look better and feel great, many choose fitness. But, like any business, you need to do sports wisely.
1. A noticeable result will have to wait long enough
Do not expect too fast results from classes 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 initial quality of your body, weight, as well as age. In any case, you will notice the first results of training after 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, the frequency of training and proper nutrition. Two shock workouts per week will not be of particular benefit. You can achieve good results with 3 power and 2 cardio workouts per week. And it’s not necessary to spend 5 days a week on the hall. As a cardio load, a normal walk may well be.
2. It is not always possible to achieve the desired result.
If you have 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. Firstly, it is worth considering the initial, genetic data of each person and the characteristics of the physique. Someone’s muscles naturally grow better, while someone’s faster metabolism. In addition, many professional athletes and fitness trainers use special medications to achieve their desired figure. Setting a goal that is unattainable with your data, you can not only lose motivation, but also get 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 shape with your initial data.
3. Usually 5-7 lessons with a trainer are enough
Trainers are very fond of saying that everyone needs a personal training program and that you yourself cannot make it up. This is not true. You need a coach who will put the equipment. Usually 5 lessons is enough for this. Then you can do it yourself. After about a month and a half, you can take a few lessons from another trainer, so that he checks whether you are doing everything right and answered the accumulated questions. More trainer is not objectively needed. Another thing is that classes with a trainer are more disciplined, but this is a matter of personal motivation.
4. Only basic exercises will help build a beautiful body.
It’s beneficial for coaches to keep the client near them for as long as possible, so they often neglect basic exercises and offer a lot of isolating muscles for different muscle 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 push-ups. The muscle corset is built precisely thanks to them. At the same time, basic exercises also have different efficiencies. It is important to empirically understand which exercises your muscles respond best to. For the development of gluteal muscles, for example, squats are more suitable for someone, and lunges are more suitable for someone. Of course, isolating exercises are also important, moreover, they are usually more interesting and more pleasant to perform, but you should not limit yourself to them only.
5. Sports nutrition is generally not needed at all.
Beginners who have just come to the gym often believe in the magical power of sports nutrition. In fact, if you have a sufficiently diverse and competent diet and you do not want to participate in a bikini contest, you do not need a sports drink. Even if the trainer in the gym persistently offers you protein or fat burner, do not give in. Perhaps he just wants to make a little money for you by recommending a magic tool from a local fitness bar. You do not need a fat burner, and you will lose weight. Proper nutrition plus regular training in the long term will give you a beautiful figure without any sports nutrition.
6. Using fitness, it’s not necessary to completely get rid of cellulite
Everyone seems to have understood that no anti-cellulite cosmetics exist. But there is still a strong belief that regular sports activities will help you to forget about this problem forever. This is not entirely true. Any training, 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 healthy food, cellulite may well remain. There is good news: if you regularly exercise and monitor nutrition, then 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 download the press at every training session, but in reality, this is not so necessary. Moreover, with certain exercises, on the contrary, you can only expand the waist. If you want a beautiful press, do not purposefully strain it. The abdominal muscles get enough exercise during basic exercises. Squats and lunges work out muscles much better than twisting. So one press workout per week is enough for you.
8. A beautiful body cannot be built only with the help of Pilates, dance and yoga.
The fact is that to build a beautiful relief body you need muscles, and they are worked out only during strength training. In addition, muscles burn more calories, because it takes a lot of energy to eat and maintain them.
Group exercises such as Pilates, various dances and yoga are a great addition to the gym, but not a full replacement. If your goal is not just to lose a few extra pounds and get a good mood, then do not forget about strength training.
9. Women need to do more approaches and have less rest after exercise
Male and female fitness are different. The key to success of women’s training is more approaches and repetitions with short rest periods. The fact is that women, by virtue of natural data, cannot train until muscle failure, because there is an internal setting not to tear. Therefore, women need to load muscles and take them in multiples, and not the maximum weight. It is also enough for women to rest for 30-40 seconds between sets, unlike men who need to recover after large weights.
10. You cannot train a lot and eat little
Calorie deficiency is needed if you want to lose weight. Nevertheless, it is important not to go to extremes. If you do a lot of exercise in the gym and at the same time eat little, your body will respond with a slowdown in metabolism and switch to energy conservation mode. Therefore, you should not train hard every day and significantly reduce calories: this way you will only exhaust yourself and your body. In addition, an overloaded body experiences stress, which means that it is prone to gain weight for the future. If you want to lose weight, try not to eat 1-2 hours after weight training.
11. Cardio training should be literate
Cardio training is a complete type of training. During a cardio session, you train the cardiovascular and respiratory systems, increase your stamina and burn fat. If you set aside a separate day for cardio, then remember that the fat burning process only starts after 40 minutes of training. That is, in total, you need to spend more than an hour on a treadmill or on an elliptical trainer. In the event that you perform a cardio session immediately after strength training, then fat burning starts from the first minute, so 20 minutes will be enough for you.
When doing cardio, keep an eye on 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. You can have a good figure without a gym
If you have good natural data, you do not abuse harmful food and alcohol, then you can build a beautiful figure yourself, without a gym. The main thing is regular and constant training. Consistency is 90% of your success. If you regularly exercise at home several times a week, walk and maintain a healthy diet, then you are guaranteed success.
After playing sports, endorphins and serotonin are produced. After about 30 minutes of training, the concentration of hormones of happiness in the blood increases by more than 5 times. In addition, their effect lasts about 2 hours.