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At the beginning of the training, many hopes fell on the speed. The wish for success can be realized as soon as possible. Especially when you are looking forward to something, then time flies by at a snail’s pace. However, there are steps you can take to speed up the process. To get started, try proven experts.

Things to remember for beginners

If you decide to go cheap and risk a small bandwidth, you are wrong. Sometimes it happens that the lack of effective training is a random mistake in developing an exercise plan. Even after changing the sequence of actions, it is possible to monitor the entire outcome of the exercises. However, even more careful athletes can fail if they forget to reach another goal.

  • Adequate nutrition.
  • Careful preparation for exercise.
  • Maintain a realistic resume.
  • Scrupulous observance of the recommendations from the technical exercises.
  • The difference between the different types of training depends on the goal.
  • Choose the right time for physical activity and proper rest.

Diet for weight loss and muscle gain

Properly selected pre-workout nutrition will allow you to:

  • Prepare the body for the upcoming intensive training.
  • Maintain the required energy level.
  • Protects the body from overload and fatigue.
  • Improve endurance and performance.

Therefore, only those foods can be considered healthy that correctly combine the amount of protein and carbohydrates necessary for your ultimate goal with a minimum fat content. Why is it so important to track the combination of these elements? Specialists are based on their functional purpose:

  • Protein: the main building material of muscles and a source of useful amino acids, which you simply cannot do without during training aimed at active growth of muscle mass and preparation for relief.
  • Carbohydrates: Pre-workout meals should contain around 60% of this group of products to ensure high performance, physical endurance and activity.
  • Fats: Of course, you should not completely exclude this type of food from your diet, but you should definitely avoid these foods before exercising – fats significantly reduce the speed of the digestive system, there is a risk of nausea and a feeling of heaviness.

Weight loss will be accompanied by fatigue and constant fatigue. You need to burn more calories a day than you eat. The ratio of protein, fat and carbohydrates should be 1: 1: 4.

Diet for weight loss and muscle gain

Diet for weight loss and muscle gain

When you train muscle mass, there are fewer dietary restrictions. Protein diet should be higher than weight loss – for example, muscle mass per 1 kg of body weight should consume at least 2 g of protein, 4-6 g of carbohydrates and 1 g of fat. It can get rid of extra protein intake.

Preparation and training process

You must follow these instructions to properly prepare and perform the exercise:

  • Try to practice this or that technique first.
  • Proper training equipment and footwear to prevent injury.
  • To prepare the body for physical activity before exercise, it is important to warm up well for 15-20 minutes, and after exercise – to restore breathing, it is better to do small stretching exercises. muscles.
  • Drink water during training to avoid injuries, tendinitis, spasms, excessive fatigue, overheating and digestive problems.
  • Direct natural cardio exercises – rhythmic, dynamic, continuous and long, not less than 5 minutes. The average interval between exercises is minimal – no more than one minute. Enough exercise time to burn fat is more than 40 minutes.
  • Strength training takes less than 5 minutes during the breaks required for a good recovery. after each part they are gradually increased so as not to reduce the performance of the movements.

Also, for best results, change one type of workout each month: regularity, intensity, duration, and type of exercise.

Preparation and training process

Preparation and training process

Combined weight loss training

To lose weight if you weigh more than 10 kg, it is recommended to combine strength and cardiovascular exercises with physical exercises. This will allow you to burn fat and muscle together. However, if the extra weight is 10 kilograms or more, anaerobic exercise is not required. In this case, it is better to focus on aerobic exercise that is gentle on the joints.

Weight loss experts recommend cardio workouts before strength training. But if you need to improve your strength training, your workouts should be done after strength training. By changing your daily exercises, you can do both.

It’s time to check and sleep

It is best to exercise on an empty stomach in the morning. On the one hand, exercise in the past will help you burn more calories efficiently and vice versa – the next day you will burn more body fat. If you can’t exercise in the morning, follow the rule – not before eating 2 hours after training.

Healthy sleep is important when you play. To recover your body after exercise, rest for at least 8 hours.

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