Three sports rules
Calls of physicians for more active physical education and sports, in order to avoid problems associated with physical inactivity and obesity, no, no, yes, they are accepted. But after going to the gym or fitness for a month, most women are disappointed with the results. And the weight has not disappeared, and health has not increased, only the muscles hurt all the time. So how do you have to go in for sports to make sense?
The first condition for success, both in losing excess weight and in improving the body as a whole, is regularity. If you visit a gym or gym once a week with a break of 5-6 days, then the benefits will be negligible. The fact is that our muscles have their own memory, which works for two days. That is, if you trained, say, the muscles of the back or buttocks, then in order for them to constantly remain in the right tone, the next workout should take place on the third day at the most. If later, then you can assume that you are starting everything from scratch, and the last training did not exist, the muscles have already “forgotten” about it.
– the workout should last at least 50-60 minutes. Moreover, this is the time of active exercises, and not just being in the gym or intimate conversations in the locker room.
– the schedule of classes must be observed. You cannot train one week, for example, on Tuesday-Wednesday-Friday, and the next already on Monday-Thursday-Saturday.
– if your goal is not to build muscle, but only to remove excess fat, you need to control your diet. Avoid eating two hours before weight loss exercises, and after exercising, refrain from eating for an hour.
It is not recommended to eat animal proteins (meat, poultry, fish, eggs, dairy products) after exercise.
Otherwise, protein food coupled with exercise will only lead to an increase in weight and body volume by increasing muscle mass without reducing body fat.