In the spring, the main question that worries many mothers is how to lose weight by summer. Alas, none of us has a Fairy Godmother who, with a wave of her wand, removes the extra centimeters from our sides. Therefore, there remains one option - to work, work and work again. For example, in the gym. And in order for this work to bring the long-awaited result, it is important to approach this matter with feeling, with sense, with consistency. What kind mistakes most often admitted by newcomers to the gym? Fitness trainer Svetlana Kulikova told us about this.
Error 1. Trainings too long
Many people believe that the longer the workout continues, the faster the results can be achieved. In fact, the daily harassing trainings will not bring any result, but only harm the body. The fact is that muscles are strengthened not during exercise, but during rest. It is optimal to visit the gym every other day or develop your own routine. How to understand that you are going too far If the feeling of drowsiness does not leave and there is no desire to go to training, then it is necessary to increase the interval between classes. In addition, it is important that the workout lasts no more than an hour. There is no point in stretching it for 2-3 hours: it is impossible to do so much in the right rhythm. If you manage to spend so much time in the gym, then most likely you are not making an effort to do the exercises. This means that you will not get the expected result. It's a bad strategy to do all your sports on the same day: for example, attend an aerobics class, then yoga, then go to the pool and finish with a sauna.
Do not drive yourself to a tenth sweat during your workout. Have a rest! / istockphoto.com
Mistake 2. Get the most out of yourself
The second common mistake newbies make is the desire to work in the gym to the maximum. For example, it's not uncommon for people to turn on a crazy speed on a treadmill and start running. After a couple of minutes, they literally suffocate, but stubbornly continue to move forward... Or they take a lot of weight and start squatting with the wrong technique. These people tend to drop out of training very quickly. But it is worse if a person continues his studies and will harm his body! You need to train so that there is comfortable breathing and excellent health. As for exercises with additional weight, you should not immediately take it, let alone increase it at each workout: beginners first need to master the technique and only then take the weight.
Mistake 3. Are engaged in someone else's program
A prerequisite for visiting the gym should be the preparation of a training program. The trainer will help with this: choose the right complex on your own. exercise very hard. If it is not possible to train with a trainer on an ongoing basis, take at least a few lessons, and then practice according to the developed program. It is equally important to correctly perform all exercises on simulators: the slightest nuances, such as the wrong position of the arms or legs, can lead to the fact that the expected result will not be achieved! By the way, do not use the programs of famous athletes on your own: do not compare your fitness levels.
Choose the program that suits you the most / istockphoto.com
Error 4. Do not rest
While exercising in the gym, be careful not to overload yourself until shortness of breath occurs. Let your body rest between sets - from 30 seconds to 1 minute (if necessary, more). Most importantly, at this time, move and warm up, and do not sit still, otherwise blood circulation will deteriorate, and this will negatively affect the cardiovascular system. As for drinking water, you need to drink enough so that your mouth does not dry out.
The 80/20 diet: how to lose 6 kg in a month- Svetlana Kulikova shares.
Error 5. Do not set goals
Lack of strategy is one of the common mistakes.
“A person will never achieve results if he does not set a clear goal for himself. Losing 5 kg, tightening your buttocks or strengthening your back - you have to answer to yourself the question why you signed up for the gym. The load on the body must be distributed evenly: even if your goal is to get a relief abs, you should not do exercises only on the abdominal muscle group. The more muscles you use, the more harmonious you will look. The emphasis on one part will ultimately make the body disproportionate, "- the expert advises.
Error 6. Go against everything
In no case should you go to the gym "through pain". If the back or lower back hurts, the knees “click”, and the person still goes to workout, this is a sign that the instinct for self-preservation is completely absent. Remember: when something hurts, it is a signal from the body about a "breakdown". In this case, you need to figure out what the matter is, solve the health problem, and only then you can start training. You can also not go to the gym with a temperature, even if it has risen to only 37 °: this overloads the cardiovascular system. You can go to workout at least two days after your body temperature returns to normal.
Error 7. Want to get quick results
The desire to achieve results in the shortest possible time, as a rule, leads to disappointment. In fact, you can see it even after a month of training, but only if you have it correctly compiled program, you perform all exercises with the correct technique and organize the most correct food. If all the above conditions are met, it is possible to lose up to 7 kg in a month and acquire a beautiful shape.
“But, as my practice shows, only 3% of people really do absolutely all the recommendations of the coach. They are the ones who see the transformations in the mirror! But the remaining 97% eat up at night, lie to themselves, miss workouts, unfinished approaches and, as a result, are disappointed in sports ”,- says Svetlana.
Set a clear goal - what result you want to achieve and when / istockphoto.com
Error 8. Sit down additionally on a diet
If the diet contains less than 1200 calories per day, the metabolism slows down, the body begins to store fat in reserve and goes into energy saving mode. In addition, the body needs energy and strength for an intense workout. Ideally, the last meal should be 40 minutes before class, and it should be complex carbohydrates (cereals, pasta, bread). But after training, there should be proteins (meat, legumes, eggs, cottage cheese).
How to eat when you go to the gym
If you signed up for a gym, be sure to organize a proper nutrition system. "Even if you spend a lot of time on the simulators and train literally to the point of wear and tear, but at the same time do not eat properly, you can not wait for the transformation!" - Svetlana Kulikova assures. There should be three full meals: only in this way the metabolism will be at full speed. If you want to build muscle mass, eat more protein: meat, legumes, eggs, cottage cheese, milk, kefir. For women, the daily rate is 90-100 g, for men - from 130 to 200 g (depending on the load). It is advisable to consume protein throughout the day, and dinner can be made completely protein. Carbohydrates are good for breakfast and provide the energy you need for your workout. They are found in large quantities in whole grain breads, pasta, cereals and vegetables. By the way, simple carbohydrates (sweets, baked goods) should be excluded as much as possible. Fats in the diet should be on average 30-40 g: give preference to unrefined oil, eat red fish, various nuts and seeds.
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The 80/20 diet: how to lose 6 kg in a month
