You do not want to spend long hours at the gym, but you want to get stronger, thinner, more flexible and have just looked in shape. Well, it is possible that you did not get the most out of your time spent playing sports.
You can make a super efficient 30-minute session, and make only a few sessions a week, if you maximize your productivity.
Disclaimer: First, I am not a certified trainer. These are tricks that I have read elsewhere that have worked well for me. Then you should always get your doctor's approval for any new workout plan. This particular plan is very intense, so if you have heart problems or other health problems that might interfere with heavy exercises, you should definitely restrain you and do not tempt fate as you will not check your physical possibilities with a doctor.
And even if you have checked with your doctor, or even if you did not bother to do so, it is always important to start a sports program slowly, until your body has had a chance to adjust, or you will face exhaustion or injury.
Do not dive immediately into the program - it's designed for people who already have meetings but want to do better, faster, and less time to train. Here is how.
1 - Limit your sessions to 30-40 minutes. Although the tendency of some people who really want to get the most out of their sessions is to spend much time at the gym, the truth is that after 30-40 minutes, the benefit is not so great. To last as long, you have to decrease the intensity of work, and it means that you spend too much time practicing. It is better to work at a higher intensity for a smaller period of time.
2 - sessions of high intensity. If you just start exercising, it is best to start slowly. If you run or bike, for example, build your endurance for at least a month before you start something more intense. This means you will want at a pace that allows you to talk easily without losing your breath. However, once you have acquired the basic endurance, increase the intensity to increase the effectiveness of your workout.
3 - Protein. Many people do not get enough attention to get the protein their muscles need to rebuild. If you do not, you will get the minimum of your sessions as cardio workouts and strength requires both proteins to build muscles. I recommend either whey or whey protein is derived from soy.
4 - Water. Be sure to hydrate yourself throughout the day. It takes a few hours for your body to absorb water, so you can not just drink right before the session. Make a habit does to drink regularly throughout the day water.
5 - Carbohydrates. Although diets low in carbohydrates do fury, carbohydrates are the main fuel of the body. If you make intense sessions, you will need carbs, or you will not have enough energy. If you get a mixture, include carbohydrates there, or take a banana is a great source of carbohydrates.
6 - Take your mixture before and after the session. It is best to take a mixture of protein / carbs right before your workout and then just after. Take before increases the flow of amino acids that powers your muscles during training, giving them the fuel they need. After the meeting, the mixture stimulates muscle growth. And take some food with protein and carbohydrates 60-90 minutes after the session.
7 - Lift longer. Many people contract their muscles slowly and then release them quickly. But if you slow down as you go up, you are maximizing every move. Hop on and off for 5 seconds - each.
8 - Heavier weight. When you start, it's best to start with lighter weights so you can stretch your. But once this is done, it is best to raise the heaviest weight you can lift while making a good move. Do not sacrifice the quality of your movement to heavier weights - that is ineffective. But heavier weights, with a properly executed movement, will give better results in a smaller period of time. Heavier weights are not just for those who want to bulk up. It is a common misconception.
9 - A series, a failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavier weight until you no longer were standing.
10 - Combined Exercises. Instead of isolating your muscles with exercises like biceps curl, you can maximize the time you spend in a session performing exercises that will work multiple muscle groups at once. With just a few exercises you can do your whole body work during a session. Another benefit is that your muscles are working together as they do in the real world. Some compounds are awesome exercises squats or squats, deadlift, pumps, bench press, chin-high bar, dips, etc.
11 - A balanced raised. Instead of doing exercises where you sit or lay against something or are stabilized, it is more efficient to do when you're standing, or leg, or on a gym ball. These types of exercises force you to balance yourself while lifting, which makes work more muscles. This gives you a stronger body and allows you to lift more over time.
12 - Take a cardio exercise you enjoy. It is not fun to do physical exercise if you hate him. And you will not for long. Do something that you find fun - running, walking, swimming, biking, hiking, rowing, etc. After the initial phase where you get used to exercising, you start to love it and to do it regularly.
13 - Mix. Do not stand on the same workout routine for too long, or your body will adjust its stress level and you will not make a productive session. For strength training, change your routine every week. For cardio, it is best to alternate different exercises rather than, for example, to run every time.
14 - Good movements. For strength training especially, and swimming, make movements executed well is very important, but it is also for other types of exercises. If you work your strength, start with lighter weights so you can work your movements. It is better to have a coach or an experienced coach who knows the right moves to help the first month. Never sacrifice the accuracy of your movements to a heavier weight. For swimming, you'll need a monitor to learn the right moves.
15 - Hills. If you run or walk for cardio workout, you'll want to incorporate hills (after a month or two on level ground at a leisurely pace). This will make you stronger and make your limited working time more productive. Take slowly at first, but once you get used to the hills, you can increase your pace.
16 - Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between sets. This does not allow muscles to recover and it's a waste of time and energy. But instead of a series, rest, and then do a second series, it is more efficient to do multiple exercises in a circuit, so you do not may rest between exercises but may rest each muscle group. This will give you a good cardio workout while you do your strength training.
The plan ideal training
If you consider all these tips, the ideal plan would be to alternate 2-3 days of intense strength with 2-3 days of intense cardio. You can do four days if you do the exercises at high intensity.
Strength training is a high intensity circuit 30-40 minutes without rest or when a minimum between exercises and a short rest between circuits if you make more than one. The circuit should work your entire body, using combined exercises such as squats, pumps, dips, etc., and either standing up or using a gym ball to do your core muscles working. You should use heavier weights, make your moves slowly (5 seconds up, 5 seconds down), and be sure to make the right move for each exercise.
You should have a drink with protein and carbohydrates and drink before and after the session, and some food with protein and carbohydrates to eat 60/90 minutes after the session. Water is also important for all types of exercises.
The high-intensity cardio workout is something you enjoy doing. You do interval workouts at a pace where you can not talk, with short breaks between intervals. Few sessions, you can add hills.
Remember, intensive sessions are not for people just starting. You should build your endurance before the advanced cardio and start lifting light weights, by focusing on the accuracy of your movements.
2011.JPG "splits")
