Run, squat and swing the press, but there is no effect? Together with Rocky Road trainer Georgy Maltabar we figure out what affects progress in training and how to become stronger without harm to health.
If you are not a professional athlete, there is no need to exercise twice a day. For adults ages 18 to 64, the World Health Organization recommends exercising about 150 minutes a week to stay fit.
The optimal number of workouts for each person is individual, but here are a few signs that you are training more than necessary:
Last We’ve been in the gym five times a week, but we haven’t trained at all this week - a common story for amateurs. In order to progress and have noticeable results, regularity is important. Even if you can work out only on weekends, make a schedule taking into account your abilities and train stably, without excuses, on Saturday and Sunday. At each workout, the load should be sufficient, but not excessive.
Then you will look forward to the next lesson.
Every amateur athlete runs the risk of falling into the trap: "I do, so I can eat whatever I want." If you want to tighten your figure or lose a few pounds, you need not only to exercise, but also to monitor what and how much you eat.
No, there is no question of starvation. To consistently lose weight, you need to create a calorie deficit: you have to spend more than you get.
We often neglect sleep, and in vain . Sleep affects all processes in the body and helps to better cope with stress throughout the day. Moreover,
that lack of sleep leads to obesity, diabetes, hypertension and even a bunch of problems.
Sleep heals and makes us stronger.
Or no program at all. Only the right training system helps achieve results.
Program should be tailored to your particular goal and your level and change as the results appear.