The vacation time, holidays, sea, beach and lying is passed. The period of winter food, cold days, depressing rain and poor movement of your body is coming. Now it’s time to start with a light workout to prepare your body more easily and implemented for the upcoming year and summer. And here’s why …
It is wonderful when the client comes to me in April and say, is great we have two months to lose weight and prepare body for summer. A fact is, his brought 20,000 extra calories in the winter and get 10 kilograms overweight, because it was cold period without activities, he was overtaken by holidays and celebration … well, it can all be caloric possible with an allowance if you start at the wright time, NOW, with training twice a week, maintain weight, keep the speed of your metabolism and calorie consumption, and we can see each oder on spring and for two months make your body so nice that all will turn on you at the beach.
It’s all a matter of habit. My experience working in the world as a personal trainer shows that the lot of people have habit of exercise during all year. They do not kill themselves with training two months before summer, they continuously used body on effort, which was mild, for example, compared to a few months of intense exercise 4 times a week to make six pack for the beach. Sudden changes from passive over the winter to a very active state of the organism before the summer cause serious injuries, tendinitis, sprains and tearing ligaments and overtraining. Fast walk, run, hiking, biking when the weather allows it. When is cold, fitness center and lightweight functional and circuit training for 45 minutes, that activities should begin now. Who likes to ski, the season starts in a few months and then make sure that you do not put on weight because of the knee suffering, a pain in muscles and legs due to overweight are inevitable.
Constant maintenance of your fitness level by just 2 sessions per week throughout the year, you will not need high intensive training before summer. In the spring, just insert a third training during the week and your body will be ready and taut. Metabolism will not slow down during the winter, stay active, you entered using the calories that will not settle in fat, you will be more mobile, less apathetic and depressed because of the cold and bad weather. The point of a healthy and quality lifestyle and diet is not a waiver, is only moderate consumption of food and frequent physical activity!
Depending on the kind of goal we want to achieve, whether it is to lose fat and weight or increase muscle mass, increase endurance and stamina, strengthening certain muscle groups, progress, and improvement of some motor skills (flexibility, endurance, speed, …), is to lightweight recreational training or cardio purely for pleasure, we have various types of training, whether it be on the type of equipment, intensity or duration of the training. We’ll have to deal with this issue in the text, in a professional way without advertising brands and names of training.
Today we have a variety of different training titles. New names and brands for same kind of workout is very confusing. Essentially all boils down to the same, one type of training can be called on the 5 different modes. It is simply a branding and serious marketing in order to sell something and been on the agenda. I understand that today’s all is marketing and profit. But today we will call the facts with proper name, it is better.
The first very important thing is are you amateur, have you ever something seriously trained or what is your fitness level, and what you want to achieve. To say that, today’s training methods look like similar like gladiators is preparing for battle. It is OK, if you make money from wholesale as MMA fighters and Cross Fit athletes and you have sponsors and all the other things, then it makes sense. But if you are a recreational, difficult and strenuous training can later lead to Overtraining (OVERTRAINING OR PROGRESS ), or can cause serious injury. In the book SCIENCE OF FORCE shows clearly, strength and endurance should not train together, it said top experts and doctors, maybe it sound boring, but it makes sense.
The main thing for fitness and endurance is cardio training in combination with interval training, the muscle hypertrophy and increasing muscle mass is weights (split training) with sufficient intake of protein (up to 2 g of protein per kilogram of weight, per day), functional and circuit training to increase endurance and downloading fat and kilograms with an adequate relationship and entered calories spent days (you will not lose weight if you spend 500 calories per workout, so you come home and enter 1000 kcal), box combined with weights and strength training exercises is excellent for defining muscle with a mandatory removal of fat through diet , longer cardio training with uniform and moderate cardiac frequency is ideal for degradation of fat, short interval sprints in swimming, running, rowing – consumption of carbohydrates, high-frequency heart, rapid fatigue and short duration of activity – power, speed and explosiveness.
Call your training however you want or as it is more popularly known as May, but the basic thing is to break down what you want from a workout. Ask professional staff, find out an inform on the right places. Monitoring online, you tube and group training for motivation can have a counter effect, you think you’re doing well and properly and you can endure the intensity, and perhaps is the opposite. Listen your body, body knows what is the best for you.
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!
Sports diagnostic represents a major process control, planning and implementation of the training process, through science. Today it is more developed, implemented and improved. The benefits of this way of relating to sports and athletes, and some other interesting things about these topics, we will present in the following text.
One of the biggest problems in modern sport is that the coaches for many years run by the old “proven” method. One of the problem apparently is to give some information about what is happening towards the athletes and those (in) adequate information trying to plan training. The result is that they have a lack of quality information, while you may have a lack of skills and knowledge to adapt the organism to increased physical efforts and the work carried out. Therefore it is no surprise that information is, since 2000th over 50 players died on the play ground. One gets the impression that it is actually a natural selection, on the principle of survival of the fittest. Half of these accidents occurred in the past 5 years.
So it is right time to introduce Science in sport? It is right time to work only the highest quality professionals? It is right time to stop the gambling with young lives? And to understand the value of a young life, and for correcting such errors no second chances?
Although there are countless reasons why athletes should be tested, our experts refuse to engage in modern diagnostic flows. Are the reasons for lack of interest and ignorance, or they are still confident in their approx abilities. The system itself allows coaches, after completed secondary school, to go on a weekend seminar, pay a fee and enter into a collective made up of non educated people who have been prescribed the same methods and erroneous, inadequate training damaging their athletes. Problem as a knowledge based on the level of research in the 50s of the previous century, which are not based on practice than on statistics, and thus the figure of 50 deaths of players is only a small part of the overall irrelevant statistics and the amount of players that are in circulation, so it is speak little victim for more interest.
Diagnosis is an area still insufficiently developed, because the equipment is expensive and not so many people know how to use it properly. One fact to a diagnostic device can be interpreted in different ways, and therefore the vision of experts takes precedence over education and vocational and profession. The functional state of the organism and testing of athletes, through the prism of the very requirements of a given sport, is something that should be the task of all sports officials. Control techniques, mechanics, posture, muscle status, metabolic processes in relation to sport is much important and this aspect is very easily applicable in the training because they diagnostics and training actually two parts of a puzzle, a puzzle that can bring progress and save many lives. A large number of children suffer from postural disorders, deformities, obesity … but the problem dealing with the parents themselves only when it comes, “5 to 12” or something bad happens. This problem proper access sport in cooperation with diagnostic centers could be minimized through proper functioning of the clubs, not the production of players, could be treated. That can testify to the fact former chief diagnostician FC Schalke who says that there is a system diagnostics on all levels of play, and that the trainers “stack” of paper easily hide in the side because they believe your instincts, and these institutions are becoming more important than scientifically based arguments which are often i do not watch. What’s the point of the test and what we’re actually talking about sport, awareness of experts and the future of our sport?
What does modern diagnostics and tests show, and what are its benefits (we will mention just a few):
- discovering motor faults
- muscle imbalances
- early diagnosis of injuries
- assessment of motor skills
- comparison of abilities compared to athletes around the world
- prediction of development
- assessment of technical elements with the ball and without the ball (technique sprint, the technique of stopping, change of direction, the technique of movement against the violation of the function of the game, etc.).
- training of technical elements for insight into the shortcomings of
- goal setting
In the following video we will show how the case looks a diagnostic treatment of the young tennis player.
In addition to the frequent and high-quality training is very important to properly feed, also before and after training. From this depends on whether the training will be better and more effective later. The ratio of the importance of training and nutrition today might be in the ratio 50 : 50, though some believe that is 30 : 70 in favor of nutrition. It tells you how important nutrition is to achieve appropriate results, recovered your body of training and effort and also rest for the next. Today, professionals and top coaches professional athletes devote more attention to recovery than the training. Here are some groceries and nutrients that are essential before and after your workout.
Pre Workout Snack. Take the meal 1 to 2 hours before training ( those with a fast metabolism 1 hour before training, those with slower 2 hours before training ). 30 minutes before your workout, take appropriate supplements.
- Dried fruits
- Fresh fruits
- Sweet potato
- Quinoa – 12% of protein, 55% of complex carbohydrates
- Rice Cakes with Nut Butter
- Banana with Almond Butter
- Whole grain cereal with a cup of almond milk
- Granola of fruit and nut bar such as KIND or Larabar
These food boxes that are listed mainly contain complex carbohydrates and beneficial fats, that you need a source of energy during training. It is necessary to eat before your workout, 40-50 grams of carbs and 30-40 grams of protein is quite enough. Too much food will also slow down digestion and burden the stomach. It is best if there is no food in your stomach when you start the training.
Post Workout Snacks. Should be taken in the next 60 minutes after training.
- Chocolate Milk
- Boiled Eggs – one egg have 7g of proteins
- Protein Shakes
- Protein Bars
- Cottage Cheese with Berries
- Greek Yogurt with Berries
- Peanut Butter on Wheat Toast
- Hummus with Baby Carrots
- Cheese and Whole Grain Crackers Nuts
Food boxes that are on the list after training contain complex carbohydrates ( Glycogen, which is the most important as muscle fuel ) that are used for recovery and energy recovery, as well as proteins that are food for muscle fibers, they recover and rebuild muscle tissue during weight training breaks down. Of course, taking sufficient amounts of protein after training can significantly increase muscle mass and muscle tone.