What you need: the selection of the ideal program and load
'23.07.2017'
Each of us wonders how to make your life complete. What does this concept mean to you? Cozy home, family, favorite work, travel, hobby favorite hobby. But without good physical condition all this will be difficult to enjoy to the fullest.
Today we will talk about how to build a work plan, choose your fitness direction and level of load, if you decide to make fitness a part of your life.
Define a clear target
No house was built without a perfect plan. So you should see a clear goal and understand what you are aiming for.
Losing weight on the 3-5-25 kg is not the best goal, since having reached the required number you will have no further incentive.
If you want to truly love an active lifestyle, imagine what you want to become.
For example: “I am always active, I feel light in my body, I wake up easily in the morning, I have a good complexion and tight skin, I easily reached my ideal weight and stick to this figure for many years, I like myself in the mirror and in photos ... and a lot options that suit you personally.
Before you start working on the body, do not forget to take photos and measurements, so you can objectively compare changes in the body.
Believing the scales is completely wrong, as the elementary swelling before menstruation will show a plus and can demotivate you.
Photos must make for you someone to see yourself from the side in full growth.
Sometimes an honest look at the photo and the realization of what the body has become can be a huge motivation.
Do not hesitate to ask your husband about it. I will tell you a terrible secret, he has long seen that your ass is hefty, and on the stomach, back and chin in three folds. Calm down, if he hasn't left you yet, he loves and let him see and understand that you decided to work on yourself.
Assess health
So, you already have a goal and an understanding of the external state of your body. Now you need to understand how cool it is from the inside and what loads you can perform without harm to health.
Minimum checklist:
Be sure to visit the gynecologist-endocrinologist.
A visit to this doctor after thirty must be scheduled once a year. Statistics are disappointing, the number of hormonal disorders and malignant tumors in women is increasing every year and the time diagnosed changes can literally save lives.
If there is even the slightest pain in the joints or back, be sure to turn to the therapist.
He will conduct a preliminary examination and may appoint a more complete examination.
If you have a chronic illness, be sure to consult with your doctor about contraindications and prohibited loads or specific exercises.
Fitness and temperament
You are fully alert and ready to start classes.
You come to the fitness club and you are handed a sheet with a huge table, where various training names and explanations for them are written.
As usually those who urgently decided to lose weight act?
The first to catch the eye are the words “press”, “weight loss”, “buttocks”.
All classes are visited indiscriminately, and preferably two at a time and then on the track minutes on 40.
So often do girls with strong character who want everything at once.
They are ready to give their all on 100%, but they expect instant results as well.
This type of girl is more likely to be disrupted and then punished herself with longer training. The same situation is with injuries that appear after a few years in this mode, even among the most persistent, because the body is not simply restored.
If you recognize yourself, then listen carefully.
Stop it! If you want a quick result, then I’ll grieve you, you’ll see it more and more slowly every year.
In your case, need REGULARITY in all. It is better to go to the gym three times a week and spend an hour there, but with a clear training program and normalize your diet.
On other days, if the body and temperament asks for a load, go on foot, come to the treadmill if the weather does not allow you to move outside or do at home short complexes for 20-30 minutes
Bottom line: no 2-3 training hours every day. You want to go to group classes, ok, but observe the days of work and rest.
Choose classes so that you work the whole body for a week.
Ideally, when you first visit the hall to ask for help from a coach who will show you the technique of performing basic exercises. If you work at home yourself, do not be too lazy to find a video on how to do squats, pushups, twists and the bar.
It happens the other way around, the fear of load and uncertainty makes it easier to choose classes, in order to strain less and there is no pain.
There is such a special type of women “flower girl” who has no contraindications, but because of the habit does not want to create any difficulties for herself.
Stretching class and 30 minutes with a light step on the track for a tick, which naturally does not give the expected result.
I love to work with this type of women and awaken sleeping forces in them. Those who withstand the first 1,5-2 of the month turn into sincere lovers of these regular loads and get a cool result.
If you recognize yourself, then I want to tell you that you need to try something new.
In your case, it is ideal to find a company in the face of an active girl who has been engaged in fitness for a long time. If this is not possible, then in the club’s timetable, look for classes in a completely different direction, but marked “1 level”.
You will get involved and the load will be transferred every time easier. And when the first results appear on the body, you will most likely want to gradually increase the level of complexity.
Bottom line: your classes should bring visible results! Just go and put a tick in 18 years, and after 25, do not be fooled by the body and you need to work to the fullest and stop yourself so much regret.
If you really miss the stretching and quiet workouts, then leave them in your program on the scheme 2 + 1, where 2 workout with a load and one for the soul.
It also happens that it is not comfortable anywhere except yoga or dance.
I will highlight these two directions separately.
This is when the power is boring and hard, on the track and in the pool is meaningless, but from the class of yoga or dance, excellent condition and a visible result.
What can I say, if you recognize yourself, then you are completely different from the previous two types of women.
Your task is to find a good school, a teacher, a mentor and plunge into your favorite direction.
Do not force yourself to engage in another direction, simply because it is fashionable and everything is being done, improve the equipment and increase the load where you are comfortable.
Bottom line: focus on finding a good teacher or school (yoga or dance), this is your guarantee of good results and comfort.
Time for fitness
Once you understand what type of women you are, you need to determine a regular training schedule.
Having free time is a key factor.
If you are loaded from morning to evening, it does not at all mean that you do not need to do it. Yes, you do not have the opportunity to go to the gym, but you can definitely find 30 minutes a day at home.
These are not empty words, I practice just such trainings in my program, and even the busiest girls are eventually rebuilt and find time exclusively for themselves.
Each of your workouts is like a profitable investment in a bank at high interest rates, only you invest in renewing your youth.
If there are contraindications
Do you have specific contraindications to physical exertion and you can not visit the hall?
This is absolutely no reason to sit in front of the TV without moving.
You can always keep yourself in shape with the help of movement. Be active throughout the day. Move more at home, go to a stop earlier on the way to work and walk, stop using the elevator and look for activity in everything.
Focus on strict nutritional control and keep your calories in balance, this will be your main weight control point.
I know a lot of girls who have a lot of contraindications and even deal with pain. They are looking for something to replace certain exercises, only to stay athletic and feel good.
There are those who by nature got good health, but because of laziness, they turn into old women by the age of thirty.
Beauty has a nature in woman and we can emphasize it, which requires a lot of effort, and nullify it, but we will not have to strain ourselves.
The choice is yours!
