Another view on how to train properly on drying.1 photos

The most common problem in everyday life, getting rid of excess weight. What is usually advised? Aerobic load or cardio. Is it true or not?

To answer this question, you must first understand the basics. Where is the metabolism in the body and what load contributes to the burning of subcutaneous fat?

So the metabolism occurs where there is a need for these substances and this is not a digestive system. Metabolism occurs in the muscles. But the digestive system only absorbs nutrients. That is, to speed up the metabolism, it is necessary to increase muscle mass in the first place. So it is necessary to conduct high-intensity strength training.

This is the second stage. The first is balanced nutrition. It sounds scary and expensive, in fact, everything can not be easy. How do professional builders & quot; dry & quot ;? Without a carbohydrate diet. Get up to 30 grams of ulevodov per day. Fearfully? Very, but we do not need it. We only need to limit or remove completely simple carbohydrates. What it is? Sweet and flour. Where to get carbohydrates in exchange? All sorts of cereals (rice, crumble, oatmeal, millet, millet, wheat, etc.) and even potatoes.

Now about the workouts themselves. If you have faith and patience, do regular power cycles and keep a balanced diet. If you are prone to masochism, here’s one example of intensive training. Circuit training: Bench press or on the simulator.

Exercise for the abdominals.

Pull or pull the upper block.

Exercise for the abdominals.

Squats or leg presses.

Exercise for the abdominals. The number of repetitions: 15-20 times. Exercises are performed one after another, in a circle and without rest. 3-4 laps are enough (if it doesn’t turn inside out, at the initial stage there is a possible option).

Press exercises are included to increase the intensity, instead of relaxing. They can be replaced with an exercise bike or treadmill maximum sprint 30 seconds. Weights are minimal, but at each workout, the weight of the projectiles and the number of repetitions of abdominal exercises are increased to a minimum. The number of laps remains constant. You can add 1-2 more exercises on the same principle, although this option is more than enough.

The duration of the workout is 20-30 minutes, which you will find the last in your life, provided you conduct it correctly. And lastly. There is no local (local) fat removal. You can sway until you lose consciousness with the same pressure, but less fat on your stomach (or anywhere) will not. Just because the fatty layer is above the muscles (mostly) and does not participate in any movements on a straight line.

Good luck to the brave ones! I hope that this is useful to someone.

P.S. Everything above is based on my personal, coaching experience and run in on many of my clients .. It really works.

Why? You can only fit the theory. Simple carbohydrates quickly increase blood sugar levels, insulin is secreted, sugar penetrates the cells, and there it is not needed in such quantities. Essentially deposited in reserve - fat cells. But the sugar level plummeted, again you need to eat and again the same story. Complex carbohydrates are digested MORE SLOWLY and support a more stable blood sugar level, but also at a lower level and not critical. Therefore, a small deficiency is filled by fat cells .. Something like this.

I will say more. From the volume aerobic exercise get fat with the same amount of power. For some reason, no one analyzes, due to which endurance improves. And everything is very simple. The human body is a very economical system. Always acts on the path of least resistance. So with prolonged endurance training, in addition to biochemical changes in the muscles, physical changes also occur. The body stupidly starts to save. To actuate a large muscle is not economical, which means muscle mass is reduced. Fast metabolism is also not economical in these conditions, therefore it slows down. A simple example, with prolonged aerobic workouts, heart rate decreases. All this leads to less energy for muscle activation. If the goal is to get rid of excess fat deposits, then aerobic exercise is not suitable. But it is necessary to maintain the cardiovascular system. It is necessary to simply shift the emphasis towards strong, intensive training .. A bit more detail.

And now all together forget about cardio, in the usual sense of the word. All this is good ONLY in the single use. With prolonged use of aerobic training, you need to consider changes in the body, which leads to endurance training (aerobic).

Namely: changes go in two directions.

We force the body to work in an economical mode and accumulate energy sources .. Economy mode, this means a reduction in muscle mass, since moving a large muscle is not economical. Slowing metabolism and reducing heart rate at rest and under load, which leads to a decrease in energy costs in everyday life. The accumulation of energy sources, the main of which is adipose tissue. What is the result with aerobic exercise? Weight falls mainly due to muscle contraction, the percentage of subcutaneous fat increases and energy costs, from the same load, are reduced from training to training.

In the proposed circular training mode, 10-15 repetitions of muscle mass increase, the percentage of subcutaneous fat decreases, overall endurance improves, metabolism accelerates, the average heart rate per workout is higher and, accordingly, the energy consumption from workout to workout increases. After a strength (circular) workout, the heart rate increases by 20–30% within 2–3 days. What does it mean increased energy consumption without any additional burden (in everyday life).

The general conclusion: the combination of strength training (circuit training) and endurance training (cardio) is at least marking time or poor progress, subject to a strict diet.

Not to mention the tremendous load of the central nervous system and the feeling of daily cardio, combined with highly intensive strength training. Simply put, the above scheme allows us to live much more comfortably, with greater efficiency and with much less free time. nervous energy and diametrically different from the generally accepted so far training schemes aimed at getting rid of excess weight.

So decide for yourself what suits you best. Just remember that the principles of cardio workouts and strength are diametrically opposed and not combined, but mutually exclusive. This does not mean that cardio workouts should be completely eliminated, but you need to shift the emphasis and use endurance training as ONE-TIME, provided sufficient muscle mass . Do not forget that the notorious metabolism in the body occurs in the muscle tissue .. I want to add a few thoughts out loud.

With overweight, cardio training is very problematic, as the musculoskeletal system is subjected to excessive stress, which leads to numerous injuries to the joints (knee mostly) and the lower spine. Which in turn is the main reason for the termination of training.

With a linear increase in load and a gradual reduction in the number of repetitions in the approach, an increase in muscle mass can be achieved. So circular training gradually begins to work in HST mode. You can further add 2-3 isolation exercises in the intervals between the basic ones. For example: a French bench press, lifting a barbell for biceps, swinging dumbbells to the sides. It turns out the finished program on the mass.