Tip 1: How soon to wait for results from going to the gym

Tip 1: How soon to wait for results from going to the gym



Starting to attend the gym, I want toa short time to see the result of their labors. But not always the desired effect comes quickly. And it's not just about the number of classes a week, but also about the proper nutrition, as well as the individual characteristics of the body.





How soon to wait for results from the gym







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The question "How long can you lose weight to a girl?" - 2 answers














When to wait for the result from the lessons

Starting to play sports, people pursuea certain goal: someone wants to throw off those extra pounds, others I dream of having a beautiful and embossed body, and some just like active pursuits. Therefore, each person will have his own individual training program aimed at achieving the task. Results from the classes will appear at different times. Those people who want to lose weight, the main attention should be paid to cardio: a treadmill, an ellipse, an exercise bike, a stepper and others. It is recommended to practice 45-60 minutes. This time is necessary for burning excess calories and losing weight. The optimal number of trainings per week is 5. If you have free time, you can practice daily, in this case it is better to alternate the simulators so that it does not become boring. As an option - 6 days a week to engage in any of the units of cardiology and another day to devote swimming in the pool. With strict attendance of classes and proper nutrition, the result of training can be seen in 2-3 weeks. Most likely, the weight will change slightly, but the volumes will decrease. If a person does not suffer from excess weight, but simply wants to tighten the body, make the muscles more visible, he will be helped by weight training. They are recommended to be carried out 2-3 times a week with a break of 24 hours. That's what you need to restore muscle. In one training you should work out a certain part of the body, do not try to have time all at once. Nothing good will come of it. With the right approach to strength training, as well as balanced nutrition, you can see the first result in 6-8 weeks. But it is worth noting the fact that muscles develop at different rates. Thus, the muscles of the hands "grow" faster than, for example, the first cubes of the press appear. It is also worth mentioning about those who want to lose weight at the same time, and bring the muscles into tonus. For such people, the optimal variant of training is 2 strength exercises and 2 cardio sets per week. They will see the result in 4-6 weeks. But with the condition of proper nutrition and regular classes. By the way, whatever goal pursued by a person, when attending a gym to see their result, it is recommended to weigh once a week and measure the abdomen, hips, chest, etc.

How to eat to speed up the process

Those who struggle with excess weight, it is necessarygo for proper nutrition. Refusal of sweet, flour, fatty, fast-foot and other harmful food is compulsory. Before cardio it is advisable not to eat for 2 hours. If the hunger is very strong, it is worth eating something protein, without carbohydrates. For example, a small piece of meat, fish or a couple of spoons of cottage cheese. After training, you should refrain from eating at least an hour. People engaged in strength training, on the contrary, one hour before the session need to refresh themselves with complex carbohydrates. Any porridge in a welded form is an excellent option. And in 20-60 minutes after the training is over, you need to eat something protein. It can be either a protein shake, or a low-fat curd or boiled chicken breast.







How to JustSuggest










SPOT WITH SPORT ACTIVITIES During a veryintensive training, you can sweat ten times more than usual - while allocating up to 10 liters of sweat per day. This is a large volume of liquid, so it is really important in training - during training, drink plenty of water - to avoid dehydration.
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Tip 2: What you need for the gym



The first visit to the gym isresponsible business, in which not only the choice of a sports establishment is important, but also what and what will be involved in it. Therefore, it is wise to understand what is needed for the gym.





What you need for the gym







It's worth starting with what you have to do inthe gym. It can be strength exercises with a barbell, dumbbells and other projectiles, or doing athletics, shaping, fitness or something else. From the purpose of visiting the gym and depends on the equipment involved in it. The minimum kit to be taken with you includes a sports uniform, a drink, a towel, sports shoes. If the simulators are old, you may need protective gloves that would protect your hands from unnecessary calluses. Sports clothing should in no case restrict movement during exercise. When practicing weightlifting, the form should be loose, light in weight. It is important what material it is made of. It is best to use cotton cloth. When practicing athletics, fitness and shaping, it is best to use a tight fitting but not tight fitting form. If you plan a long stay in the gym, you can take a spare kit. As a drink, it is best to use ordinary water. During classes sweating is accelerated many times, which contributes to dehydration of the body. Therefore, regular drinking during classes is one of the pledges of literate training. After classes you can drink juice with a high content of vitamin C. This will restore the acid balance in the body in a short time. The towel should be terry to quickly absorb moisture and sweat. During training, there is nothing reprehensible in the desire to wipe the sweat from the forehead. If the shower room is attached to the gym, you can take two towels to dry the body thoroughly with a second after shower. You can also take flip-flops with you if there is no certainty that the sanitation in the shower is at an adequate level. Special requirements are imposed on sports shoes: it should be free, comfortable, it should not be sweated. For weight lifting, one more thing is added to these requirements - a slightly enlarged outsole. Regarding the sports bag, there are no clear requirements. First of all, you need to pay attention to the material, it must be breathable, so that the moisture can freely evaporate from the inside. And, of course, the bag should be roomy to freely accommodate all the equipment.









Tip 3: How to Eat for Strength Training



The results of the hours spent in the gym,depend not only on the quality of the classes, but also on your diet. This is especially true for strength training, during which the body spends a lot of energy. To restore and grow stronger, the muscles need proper nutrition.





How to Eat for Strength Training








You will need




  • - protein food (fish, meat, legumes);
  • - cereals;
  • - rice;
  • - greenery;
  • - vegetables;
  • isotonic drinks.




Instructions





1


2-3 hours before strength training, provide yourself Admission food rich in plants or animalsproteins, and mainly complex carbohydrates (such as Hercules). The best choice for replenishing the stock of proteins is seafood or chicken meat, and beans, for example, are rich in both proteins and carbohydrates. Before the morning exercises you will be well charged with tea with honey. Eating before classes, you minimize the pain in the muscles caused by excessive consumption of glycogen. Slow carbohydrates will provide you with strength and energy for the entire duration of exercise, prevent fatigue and exhaustion.





2


After training, try not to eat half an hour or hour. A full dinner with proteins (fish, chicken, eggs, legumes) will help to quickly strengthen and restore muscles. In extreme cases, eat even cottage cheese, if it's evening, and you do not want to eat up before going to bed. Also will be useful vegetable salad. The more body weight, the more protein and complex carbohydrates the body needs. For example, if you weigh 50 kg, your rate on the day of training will be approximately 60-80 g of proteins and 150-200 g of carbohydrates. If you combine strength training with cardio, then there should be more carbohydrates. Rice, cereals, vegetables, greens will come in handy.





3


The amount of carbohydrates consumed, especiallysimple, should be reduced by evening. The amount of saturated fats and fried is better to minimize or even refuse such food on sports days. Eat freshly squeezed vegetable juices. Do not sit on diets and do not limit yourself in the building material for muscles, if you are doing strength training. Otherwise, instead of health benefits and a figure, you can achieve the opposite result.





























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