"I'm great" or a little about sports

Health and Beauty

Often we hear: “I don’t know how others, but I want to eat and in the same time want to lose weight. Looking at the mirror - I want to lose weight. But when I look at a sandwich – I want to eat it. Even if I hide the sandwich , I find it by smell and eat it. And then I start to think, from what Monday will start to lose weight ... "

But seriously, to lose weight doesn’t mean to finish yourself up to 35 kg and to go to the hospital with exhaustion . We want to look great, and feel good in the same time. Therefore, often, saying "lose weight" we mean "bring yourself into optimal shape."

First of all, remember that for weight loss and harmonization of body proportions, 80% success comes from proper nutrition, and 20% from training. Healthy nutrition is a separate issue. This is most likely the philosophy of our nutrition. Is food for us a goal or a means and about this conversation is separate. As for physical activity, here, based on individual characteristics and goals, attention should be paid to the balance of cardio and strength training. Some believe that aerobic exercise contributes to fat burning — the more intense, the faster the result will be. However, do not take into account that the body, without involving the muscles in the work, will consider that they can be used as a source of energy. In this case, the weight reduction will take place not only because of the decrease in the amount of fat, but also partly due to the decrease in muscle mass.

The best solution is the combination of aerobic and power trainings , it helps to normalize the process of losing weight - you will lose weight not in the muscles, but in the fat mass. And what is very important is strength training is simply indispensable in shaping the desired forms - relief of hands, shape of breasts, buttocks, press.

the Gym

If you choose to go to the gym –it is great. With a good instructor and a large selection of simulators, it is easier to give your body the desired shape. However, at home you can achieve impressive results. In this case, you must purchase certain sports equipment, the quantity and quality of which depends on your preferences and financial capabilities. There are a lot of devices for fitness and sports equipment, it is very easy to buy everything. But we want to warn you against the false illusion that fitness machines will provide you with quick and good results. Behind any results lies your personal work. And with a pair of dumbbells, a horizontal bar and a rope, you can achieve even greater effect than in the gym with equipment of few thousand euros.

Basic rules for home training:

  1. First of all, clearly formulate the goal, I want to lose 3 kg per month, reduce the volume of the hips, tighten the stomach.
  2. Home exercises begin with a warm-up and they should last for at least an hour.
  3. Work on all parts of the body, not getting hung up on problem areas.
  4. Use extra weight for strength training. If you want to lose weight, then it should be small, but to increase muscle volume, on the contrary, the maximum.
  5. Perform exercises in several sets, there should be at least three. If the goal of training is to lose weight and develop endurance, then a break for 30 seconds should be taken between sets. When a person is working on the development of muscle volume, then you can relax for up to two minutes.

During exercise, a prerequisite is to maintain normal water balance. The more fluid you lose with sweat, the more you need to replenish its reserves. Drinking 1-1.5 litres of water during exercise should become a habit .
So, anyone can train without buying an expensive club card at the fitness center. It doesn’t matter to your muscles exactly where you work out and what you use as a burden - your own weight, dumbbells or a simulator. They understand only one language - the language of physical impact.
But be careful: If you are obese and are experiencing problems with the cardiovascular and other systems before the start of training you should consult with your doctor.

And several words about how to motivate yourself to do sports.

  1. Make a list of achievable goals and re-read it regularly. Think about why you want to do sports, and formulate a few goals that you would like to achieve. Place the list in a prominent place — for example, attach it to a refrigerator or to a wall near a bathroom mirror. Try to include in the list both short-term and long-term goals. Do not focus only on the exterior. Many people want to look better thanks to the sport, but this formulation of the goal is not flawless. If you do sports just because you want to achieve a model appearance, you will probably be disappointed, as few people are able to reach this goal. Do not compare yourself with unrealistic ideals. If you are 45 years old, you will not look at 17, even if you lose weight before your teenage years. “Look good” is a too vague goal that cannot be measured. Most likely, over time you will begin to get upset because you do not look better, even if it is not. It is possible that you do not like your appearance, but perhaps the reason is in a hairstyle, and not in weight.
  2. Replace the word "must" with the word "want." If you tell yourself that you have to or that you need to do something, it will be harder to start. Better re-read your list of goals and remind yourself why you want to play sports. For example, if you think that you should go for a run, but do not want this, remind yourself of your goal: "I want to become stronger and more confident in myself, and today's run will bring me closer to the goal."
  3. Buy yourself a beautiful new sportswear. If you have only one pair of sports shorts or one leggings for yoga, most likely, you will start skipping workouts only because you have not had time to wash your clothes. Buy some beautiful sporting things that you really like. You will have a reason to do sports, if only because you can wear them.

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