Weight
Result
: 5-7 weeks
At some point, almost all guys want to gain weight. Large arms, pumped chest - for all this you need to exercise in a certain way. Spend most of your time on compound exercises: bench press, barbell squats, deadlifts and standing overhead raises. Establish a diet with plenty of protein, you can add protein shakes.
How soon will the desired changes happen to your body? When you start getting into fitness, this question becomes the most intriguing. Of course, you want to see changes as soon as possible, otherwise why spend so much time in the gym? But right away you will only receive a dose of joy hormones and good health. Everything else will take time.
How fast do muscles grow?
The rate at which you gain muscle mass depends on many individual factors. Not only your level of physical fitness is important, but also heredity, absence of bad habits, nutrition, age, gender, personal parameters (height and weight), adherence to the training regimen.
On average, men can expect to gain about a kilogram of muscle mass per month (or 0.25 kg per week) if they follow a well-designed program of exercise, rest and nutrition. In women, due to lower testosterone levels, muscles grow less quickly: about half a kilogram per month.
Mass increases most quickly at the first stage of regular strength training; during this time you can gain from 5 to 15 kg of pure muscle.
Then the speed will gradually decrease.
The first visible results of training depend on:
- Your original sports uniform.
Muscles have memory, so it will be easier for those who have already exercised before to start. But even beginners will see the first results quite soon. You can feel the growing muscles after the first workout, since often out of habit the muscles begin to ache very much. This occurs due to microtraumas and essentially microinflammations of muscle tissue. It won't be long before you see the real volumes.
- Regularity.
Only constant training will help you achieve your goal. If you skip classes every now and then, it sets you back several steps.
- Progression.
In addition to memory, muscles have the ability to adapt. They get used to the load quite quickly. And since muscles grow exclusively under stress, this stress must be constantly created - by increasing working weights, the number of approaches or repetitions.
- Diversity.
Dilute your workouts with a varied load. This will give you motivation. If you're a cardio lover, you shouldn't always be on the treadmill, add dancing, jumping rope or swimming to your schedule. Variety will shake up the body and dilute your sports routine.
- Sleep and recover.
The relationship between quality sleep and weight has long been proven. The more you sleep, the less stress hormone is produced. Elevated cortisol levels cause us to overeat, and excess food causes obesity.
Recovery is also extremely important. Muscles do not grow during training, but during the break between them - during recovery. Muscle fibers are not only restored, but also grow with a “reserve”.
- Eat right.
Training is only 20% of success, the remaining 80% is nutrition. When gaining weight, an athlete needs a surplus. To make the set as high quality as possible, focus on proteins. Thanks to them, new muscle fibers are built.
If you plan to lose weight, create a calorie deficit. No sport will help if you have unspent calories. They will certainly go into fat reserves.
- Drink water.
It will not only cleanse the body of waste and toxins, but will also help differentiate the feeling of hunger from the feeling of thirst. It is not for nothing that they say that when a person is hungry, first of all he must drink to quench his thirst and be sure that he does not confuse these two feelings.
How much do you need to exercise to lose weight?
You can buy yourself a new size of clothes every month if you combine exercise with a healthy diet (and reasonable calorie intake).
In the first week (3-5 sessions) you will lose about a kilogram. When you first start training, your body retains water to repair your muscles and then flushes it out, causing you to gain a little weight and then lose it dramatically.
In the future, you will lose weight no more than half a kilogram per week. This is the maximum possible rate of weight loss due to fat burning. Do you think this is not enough? Don’t think about quick results, if your goal is a beautiful, slim and healthy body throughout your life, you will definitely achieve it with regular training.
Will one workout help you lose weight?
In one fairly intense hour-long workout, you can burn Calories burned in 30 minutes for people of three different weights about 500–800 kcal, depending on weight.
It is considered Caloric equivalents of gained or lost weight, that to lose 1 kg you need to burn approximately 7,716 kcal. Thus, it will take at least three months to lose just 1 kg of fat mass. And this is provided that on other days you consume exactly as many calories as you burn, and on the day of training you do not cover the energy spent with an increased portion of food or sweets.
Moreover, over time, the body adapts to the load, and in order to burn off your 500-700 kcal, you will need to exercise more intensely or for longer.
And remember: Maintaining a healthy weight has more to do with your diet and lifestyle than your workout routine.
Therefore, first of all, for losing weight it is worth:
- Choose the right diet - exclude flour, sweets and alcohol, adjust calorie content and the amount of proteins, fats and carbohydrates.
- Get rid of stress - psychological problems, lack of sleep, external factors that make you nervous and worried.
- Improve your eating habits - remove unnecessary snacks and emotional food consumption.
Even regular and frequent intense workouts do not give effect if you more than replenish all the lost calories after exercise or, for example, do not get enough sleep. Under such conditions, one workout per week will be a drop in the ocean and will not give any results.
One workout a week will improve your health and increase your lifespan, help you become stronger and build muscle mass. Therefore, feel free to find a window of free time and have no doubt: you will not waste your time.
When will the body become toned and sculpted?
First, make sure you approach the task comprehensively. Do you use all muscle groups in strength training? Does your program include cardio? Have you already switched to proper nutrition? Then the first results will be noticeable within a couple of weeks.
The main rule here is regularity. Constant physical activity stimulates the body to keep muscles toned.
Regular physical activity forces the body to burn calories even at rest and get rid of fat, “revealing” the desired abs. If training stops, the body will go into saving mode: the muscles will relax and stop burning energy. The body will begin to store calories in the form of fat deposits.
How soon will my stamina increase?
You will notice the effect of cardio training within a week. Your heart rate will stabilize and you will be able to exercise longer and increase your load. If you train 4 times a week, then after a month you will notice serious changes in the respiratory system: the volume of your lungs will increase, breathing will become easier.
For greater effectiveness, try changing the types of cardio workouts. This will save you from boredom and allow you to improve your physical fitness more comprehensively.
Practice high-intensity interval training a couple of times a week, and your endurance will increase faster than with monotonous training, no matter how intense it is.
When will the body become flexible?
An obedient and flexible body is the result that everyone who decides to take up fitness strives for. Do you go to yoga? Are you losing weight? Are you building muscles? Regardless of your age, gender, or fitness goals, flexibility will only benefit you. For example, when doing strength and mass exercises, stretching will protect you from sprains and dislocations, and will also help your muscles recover faster.
You can stretch at least every day. A little willpower - and the first impressive results will be visible within a week!
To get some kind of return in the gym you need:
1. Know how to do all the exercises. 2. Understand the general principle of constructing a training program. 3. Feel the muscles working. 4. Train intensely.
Which girls can do this?
Who has the desire to delve into the essence of training?
Few have! And how many girls do the exercises incorrectly!!! As a result, a myth is born that the gym is absolutely ineffective in combating obesity and other figure problems.
The myth is not believable. The main thing is to approach any task wisely and not overdo it. If you have willpower and perseverance, the result will not be long in coming and you will get what you dreamed of. In the gym, people intend to get results and make their body beautiful, healthy and flexible. But mindless exercises will not give the expected results. That is why everyone is concerned with the question: how to train correctly? What exercise machines should you use and how, what should your diet be like so that your body is elastic, your skin is toned, and your waist is narrow.
Exercise machines can also significantly improve the overall tone of the body. It has been noticed that women really love going to the gym: firstly, it is aesthetically pleasing, since you can see a lot of athletic men there, and secondly, exercise on exercise machines really strengthens the body and lifts the mood. However, men go for approximately the same reasons.
Which gym workout regimen should you choose?
It is optimal if you can train three times a week for one hour. However, it happens that in a week you only manage to get out to the gym twice. In this case, you just need to divide the weekly load instead of three classes into two. For example, if you practice three times a week, you do 10–20 approaches per workout. Working out twice, also start with 20, but gradually increase the load to 25–30 approaches per workout.
Practice has shown: by exercising twice a week, but with a more intense load, you can achieve the same success as with three sessions a day. Warm up and stretch.
Many people skip the warm-up and make a fatal mistake. The load on “cold” muscles is guaranteed to lead to injury. Before you start strength training, do a short five-minute warm-up. Walk on a treadmill or pedal an exercise bike to increase blood flow and warm up your muscles. In addition, another set is added to the working sets of any exercise - a warm-up set. It is done very first, and the weight taken is about half as much as usual.
Before cardio training, you also need to do a warm-up. The first 5-7 minutes should be spent properly warming up the muscles. After your workout, don't forget to stretch. Why after and not before? Because your muscles are properly warmed up by strength training. “Cold” muscles have hard ligaments. Trying to stretch properly can result in injury. Stretch only those muscles that you worked during training.
Cardio sessions.
Aerobic training is indispensable: it not only burns fat, but also increases cardiac endurance. And it will be useful to you during strength training. You shouldn’t focus on the same step aerobics that are usually offered in fitness clubs. Much more enjoyable is aerobics in the fresh air: rollerblading, running, brisk walking, cycling, swimming. For the first month, train in a lighter mode, and then gradually increase the load. Don't test yourself! Dizziness, shortness of breath, knees breaking from fatigue - this is unacceptable!
Improving tone.
Gym goers often complain about sagging bodies. At the same time, physical exercise helps tone internal organs, blood vessels, muscles and even skin. Weakness and flabbiness are a lack of nutrition in the organs, which should be supplied with blood. If you speed up the blood flow, weakness and flabbiness will disappear. The only effective way to speed up blood flow in the body is intense physical activity. The most optimal in this sense are exercises with a heart rate of 140 beats three hours a week. This load is enough for the blood to fully nourish the entire body, from the joints to the surface of the skin. With this training regimen, the “flabby body” syndrome disappears within two months. In addition, as soon as training in the gym becomes frequent and regular enough, the condition of the skin noticeably improves. How to create a training program in the gym?
Physical capabilities vary from person to person. Physical fitness does not always depend on age. There are weak young bodies, there are mature and strong bodies, and vice versa. So, when choosing a training regimen, you should take into account, first of all, physical fitness, and secondly, age.
It's hard to put together a program without seeing what the person in the room is capable of. However, there are simple rules for creating a program for beginners.
Every workout in the gym begins with a warm-up. It is better if it is a treadmill or exercise bike. Warming up should take 7-8 minutes with a heart rate of 120-150 beats per minute.
When choosing strength training programs, follow five basic rules, which can then vary:
All muscle groups should be used during one workout.
- We do at least four approaches in the exercise.
- It is advisable to do at least eight repetitions per set.
- Rest time between sets is approximately 1 minute.
- The total volume of training is 20–25 approaches.
If you still have energy after training on weight machines, then the end of the session can be devoted to a treadmill or exercise bike: from 12 to 45 minutes. This will enhance the rate of fat burning and weight loss effect.
Nutrition:
aerobic and strength.
Gym-goers often ask about how to eat before, during and after exercise. During training, it is better not to eat or drink energy drinks at all, especially for those who want to quickly lose extra pounds.
Before any, and especially before aerobic training, everyone can be recommended to eat food rich in carbohydrates. It is advisable that there be no more than 100 grams of food, and in these hundred grams of food there should be no more than 50 grams of carbohydrates. It’s good to take regular baby fruit puree before training in the gym. It increases strength for exactly one workout and does not interfere with burning excess fat.
It is important to eat in such a way as to lose extra pounds and at the same time maintain muscle tone. Most diets make women not only thin, but also weak and have lost their overall vitality. Often this leads first to a deterioration in mood, and then to a deterioration in health.
After strength training, it is best to eat protein foods. If strength training in the gym takes place in the evening, then boiled breasts and vegetables are perfect for dinner in the evening. This strategy maintains muscle elasticity and burns fat.
The best exercises for the abdominal muscles.
In order to get rid of a big belly, many of us begin to pump up our abs. Targeted exercises for this muscle group only strengthen and enlarge the abs, but nothing more...
If you want to get ripped abs, get ready for some hard work. After all, you need to get rid of excess fat, and without diet and aerobic exercise or cardio training, you are unlikely to succeed, but do not forget to load your abdominal muscles. There are many options: these are various twisting and leg lifts, which are performed both with the weight of your body, as well as with weights or with the help of various devices.
It is believed that lifting the torso loads the upper abs, and lifting the legs loads the lower abs. But this division is very arbitrary, since there is only one rectus abdominis muscle.
Simply put, to achieve results, it is not enough for you to stick to a diet and pump up your abs. You need to diet, pump up your abs, and run!!! Only with these three exercises will you achieve your goal.
A set of exercises against cellulite
Cellulite occurs not only in overweight women, but also in thin women with insufficient muscle mass and thin skin. The use of creams and ointments is usually an ineffective means of combating cellulite.
Cellulite can only be removed through physical exercise. Cellulite is not just a cosmetic problem. The presence of an “orange peel” indicates that you have a lack of muscle tissue and excess body fat. Only through special exercises can you improve your appearance.
One of the best exercises to defeat cellulite is jumping rope. A good remedy is also slow running - jogging. It is better to run in an environmentally friendly area or in a gym.
If you have the willpower, there is another great exercise! Stand with your back to the wall. Slide up and down the wall so that in the lower position you are in a position as if you were sitting on a low sofa. By doing this exercise daily, you will quickly improve the appearance of your skin in problem areas.
If you love dancing, know that it also helps to destroy the orange peel!
To combat cellulite, it is necessary to strengthen the main muscle groups and hips. The best results can be achieved by working on each muscle group separately. It will be good if you add massage treatments to your physical exercises.
Gym instructor
The task of the instructor in the gym is to make the visitor’s workout easier. The trainer suggests the necessary sets of exercises, gives personal advice, and monitors the correct execution of the exercises.
There are two ways to work with a coach. You can get an initial consultation with him. A specialist will assess your capabilities, tone and recommend a suitable program, after which you will work independently. This option is more budget-friendly. But many people choose to work with a coach over many months. In such cases, for an additional fee, the trainer monitors all the actions of his ward, selects a new program every day, and draws up a diet program.
The most common mistakes girls make in the gym
Trying not to sweat!
Sweating is a natural, healthy process.
Don't worry about eye makeup. In general, it’s better not to apply it. Using too much perfume!
This most likely applies to the same woman who does not want to sweat. It is especially unsightly to immerse yourself in a fragrance and then go to the gym, where people often have to experience oxygen starvation.
Repeat the same workout every day!
Unless you've been training for a very long time or are lucky enough to talk to an experienced trainer, you may not realize that when muscles get tired, they need time to rest and recover.
If you exercise daily, you don't give your muscles a chance to recover and therefore they will never gain more strength and tone. It is very important to give each muscle group at least 48 hours of rest between workouts. Moreover, it is recommended not to train each muscle group more than once a week.
Fear of dumbbells!
Your body will not experience any significant changes as a result of cardio training alone. Sure, you can burn some fat, but what's left underneath when you get rid of it? It is strength training that helps a woman gain sexy arms, tight buttocks, sculpted calf muscles, a flat stomach and an overall attractive appearance.
Don't drink the water!
This doesn't only apply to women. If you watch competitive bodybuilders in the gym, you may notice that they drink a lot of water.
Why is drinking water so important? During exercise, we sweat and lose a lot of fluid. If you don't replenish it, you will get tired ahead of time. In addition, water flushes out toxins. Helps keep joints healthy. Prevents dizziness and fainting. Speeds up metabolism. Relieves fatigue.
Incorrect wide grip vertical row technique!
Many women make the same mistake with one particular exercise: the wide-grip vertical row. Vertical rows are designed to work your back.
The correct technique for this exercise is to grab the bar with your hands slightly wider than shoulder-width apart and pull it up to just above your chest, allowing your body to lean back slightly as you pull down. As you progress through this exercise, try not to grip the bar too tightly. Imagine the tension coming from your back rather than your arms. This will help take the stress off your biceps. Try to squeeze your shoulder blades together and “push out” your chest while deadlifting.
Trying to reduce your waist by overloading your abdominals!
So many people still believe that they can reduce their waistline by over-working their abdominals. You can create the illusion of a tighter belly as the muscle inside takes shape, but you won't be able to reduce the fat itself with crunches. To reduce the layer of belly fat, you should follow a healthy diet and do cardio exercises. Abdominal training a maximum of 2-3 times a week will help you achieve a sexy appearance once the fat is gone.
Performing side bends!
Performing bends to the side, left and right, again and again. By doing this exercise, you achieve the exact opposite effect of what you hope to achieve. You are expanding your waist.
Anatoly Shpakov
Master of Sports in Rugby. Fitness maniac. Travel blogger. Super dad.
I have been involved in sports for many years: first I played rugby professionally, then, when I graduated, I constantly went to the gym. It was a way for me to keep my muscles toned and in shape. In this article I want to look at common mistakes made by beginners and tell you how you can avoid them.
Best Gym Workout Program
The first thing to note is that there is no super productive training system that will suit everyone. Even because people come to the gym with completely different needs.
Some people just want to be healthy, while others have set themselves the goal of creating an athletic physique.
You also need to take into account that everyone has their own body characteristics. This means that the program may have to be remade to suit you. This is exactly what professional athletes do.
There is, however, some good news. No matter how unattainable the goal may seem, and no matter how rare the body’s characteristics, the gym has the means to bring your goal to life.
Mistakes when exercising with a trainer
1. Conversation between the trainer and the client while performing the exercises.
It is important not only to do the exercises correctly, but also to breathe. Talking during the process is strictly unacceptable.
2. Lack of trainer control over correct technique.
Watch a video demonstrating all the exercises that the trainer will describe for you.
3. Too long pauses between exercises.
If you want to talk about life and don’t mind spending money on training, then talk to a trainer. If you come to the gym to work, then appreciate every minute. Less talking - more benefits.
4. Unchanged training program.
Let the trainer tell you everything about the training process that awaits you. You must clearly understand where you will start, why you are doing this, what results and training await you in a month, quarter, six months.
5. Training with an uncomfortable trainer.
You pay money, so you have the right to change your coach at least every day. If you come to the gym for results, then find a specialist who will work with you. The main thing is not to go to extremes when the coach puts a lot of pressure on you.
The best workout program for weight loss
In order to lose weight, you can use any training program. However, it should include the following principles:
- Rapid breathing.
- Rapid heartbeat (up to 90% of normal).
- Profuse sweating.
For example, a good example of such a workout is cardio training. Its essence is that a large number of repetitions are performed at high speed.
However, going to the gym can motivate you and increase your overall strength. There is a special program for strength training.
Mistakes when studying independently
ArturVerkhovetskiy/Depositphotos.com
6. Lack of a training program.
She must be. It doesn’t matter where the program will be written: on a piece of paper, in a notepad or on the phone. However, the very fact of its existence does not guarantee the effectiveness of training.
7. Incorrect technique for performing the exercise.
The correct technique means effective training, active growth of muscle mass and the absence of injuries in the future. Learn the correct technique for performing the exercise in advance.
8. Lack of insurance when working with heavy weight.
Ask the trainer on duty to cover you. It is his direct responsibility to help people in the room. Many people are shy.
9. Performing an exercise with someone on the same machine.
You are not required to share equipment or equipment with another person.
10. Embarrassment.
Remember: the jocks in the gym also started somewhere.
Casein protein
Why is it effective? Since whey and casein proteins come from the same source, they cannot be very different. Casein is an extremely slow digestion agent, which means it provides a steady stream of amino acids over a period of time. Therefore, it is ideal to take it at a certain time, for example, before bed, when the body must go without food for seven to eight hours. One study conducted by the Weider Research Group found that those who took casein protein before bed gained more muscle mass than those who took it in the morning. Another study found that those who consumed a mixture of whey and casein protein after workouts experienced increased muscle growth compared to those who consumed whey protein alone.
- Method of administration and dose. Take 20 g of casein before bed. Try to combine 10g casein and 1g whey protein in your pre- and post-workout shake.
