Recently, one wise man wrote: people want to lose weight, BUT IF IS POSSIBLE TO NOT EXERCISE AND TO CONTINUE TO EAT THE SAME AMOUNT THE FOOD. THAT THING EXPLAIN A LOT WHEN YOU COPY TO OTHER ASPECTS OF LIFE. Today we have article about the relationship between diet and workout, then what is the role of sacrifice and perseverance, what is the tactics in training, truth, reasons, causes and consequences …
As we have previously reminded the caloric deficit, mean spend more calories than what you entered and thus lose weight. The energy that is consumed must be repaid only in the form of nutrients (protein, carbohydrate, vitamins, minerals) that are consumed and broken down during exercise, so body need to be quickly recovered and the cells restored. Compensating for consumed energy, introduction of calories burned along with the phrase “I was practicing very hard so now I can eat a lot and everything”, you enter more calories that will be not burned, but this only prolongs the period of achieving the target. Most important is, the food need to contains a sufficient percentage of protein and complex hydrates with low values of calories that will compensate the degraded matter, and also to encourage the body uses fat as a result of caloric deficit.
The values of consumed energy range of 1.2 kcal per minute during the rest, to more than 20 kcal per minute during intensive activity. Which means that if you are a beginner and consumes an average of 10 kcal per minute, this is just 600 calories in an hour of training, which is half meal in McD. This shows how little the ratio is of energy consumed in training and the energy input on classical food. Today it is said that the relationship between DIET and WORKOUT as a percentage of 80:20 in favor of nutrition, if we want to reach certain results. The data and experience tells us that, professional athletes in body fitness or bikini models, to achieve the desired figure, in the final preparations they have only 3 sessions per week, and the rest is food and tactics when and what nutrients should be consumed.
Exercise is very helpful in terms of speeding up metabolism, blood circulation, healthy airways, vitality, tight muscles and healthy ligaments, joints and bones. These are the benefits of exercise, which will be given to the regulation of feeding results.
The determination and compliance advice and guidance to give by trainers, is the most important thing for certain success. Period for achieving results can be very short if you are focused on the target, otherwise, in violation of the rules, only dispose of success, to whom might never come. It depends on you!
Yes, just as You Tube Coaches, maybe you have not heard, or may I only call them like this, but the point is: USING FUNNY AND INTERESTING EXERCISE FROM VIDEO CLIPS. What is behind this, this is what people don’t know, semesters and months and years learning through anatomy, physiology, anthropomotorics, biomechanics, kinetic and others exams. That’s what we will talk about in this article.
I have a view that any form of exercise is useful, instead of non exercising. But it is very important: when, how, how much and what should be practiced. This is precisely the task of every quality coaches. We have a lot of exercises and video clips on the proposal. They challenge you to try on the client. This is a big mistake because not everything for everyone. Easy come unrecoverable error. The progress and the advancement of the client depends on the type of exercise, workload, performance techniques, the number of repetitions, rest, nutrition … Modification of the exercise, from the lightest to the heaviest embodiment is very important. The duration, speed of execution in flexion and extension, breathing, pauses between performance and many other characteristics are taught for years and come with experience. Everything has the way, place and moment when it’s need to be applied.
We come to the part, what is your reason to started workout 4 REASONS WHY PEOPLE DECIDE OR MOTIVATE TO GO TO THE FITNESS CENTER. In the case, any monotonous and boring training is not interesting for anyone, so we are always looking for inspiration on the Internet. Or can come to saturation in practice. Then you have to keep in mind your goal and stick to it, you will be motivated to continue. The result is a long and arduous path, that in any case waiting you in your life, in family, in career or in the training process.
Far from it, you do not need to avoid trends and innovations, but it is necessary to think before and analyze, what it brings and how it affects on your clients, for whom you are responsible. It all starts with basic exercises and movements, and later they modified and supplemented in accordance with the time and the fitness level. Be the creator of your own training and complex of exercise. For each exercise, think well and give the most important answers: what we aim of this exercise and what is affect on the body.
Progress, Stagnation and Overtraining – we have already written and can be recalled at this link OVERTRAINING OR PROGRESS
Tactics training and several months of cycles, which is required to achieve results, both in professional sports also applied to recreational, and plays a very important role. Timely action on the organism, training, rest, recovery, nutrition … must be planned and implemented on time. Only in this way leads to real and lasting results.
Be wise and patient and the results will come!
It is a thin line between overtraining and progress in physical activity. People today know little about what the consequences of overtraining organism has, how long and how recovery should be and how to move forward and avoid overtraining. All of these things will be explained in the following text.
Overtraining is a common occurrence in both professional athletes and amateurs at that very often go too far with training in order to achieve as soon as the desired results. Athletes preparing for competition or a specific event often overloaded his body, that is. body does not have to be fast enough to recover. Athletes exercise longer and harder, but no progress. In fact, it happens a number of processes in the body that prevent further progress and can lead to performance degradation, injuries and health problems. Without sufficient time for recovery does not progress. The key to proper training lies in the balance between load and holidays. Too much stress and too little rest and resulting physical and psychological symptoms of overtraining.
Signs of overtraining:
the fall of energy
heaviness in the legs
loss of appetite
Increased frequency of injuries
decreased desire for training
There are several ways of monitoring overtraining. The best way is monitoring the pulse. During the training, if the pulse suddenly leaping and you can not hold it in the desired zone means that you have a problem overtraining. Also measure the pulse every morning and before going to sleep, if you see significant discrepancies mean that you have not recovered.
If there is this phenomenon the best way to recover is the rest. It takes about a few days break, hydrate, drink plenty of fluids, eat healthy food, take minerals and vitamins. Massage is a good way for physically and mentally relax. Active relaxation is also good, easy walk and ride a bike, and of course be sure to stretch after each activity.
As far as training and time to progression, today scientists and sports officials determine that the rest and recovery is more important than training. The muscles of the whole body be well to recover between training sessions to make progress possible. For amateurs 3 sessions a week will keep your body and muscles to some level, 4 and more training will make you progress with proper nutrition and rest. Training should not last more than an hour and make sure for good warm-up and stretching after a workout.
The point is that rapid progress always carries with it consequences which can later manifest. Gradual and proper effort and work always pays off in the end. Listen to your body and the results will come for sure, but gradually with a healthier and longer-term outcome.