Many women start going to the gym, but due to the lack of quick results, they may stop doing it. Learn about diet and body fitness training. Many girls, starting to visit the gym to improve their figure, often harm themselves. This is primarily due to the lack of a training program. More often than not, they just listen to the advice of their friends, recommending that they simply exercise intensively. However, this training method basically leads to a lack of results or to an increase in muscle mass. At the same time, the figure does not change for the better.
It happens that a girl listens to the advice of men who want to help. This leads them to training in a masculine style, which reduces femininity, which is very difficult to return. Before heading to the gym, just look at yourself in the mirror and decide what kind of body changes you need. Then you should draw up the correct nutrition program and select the necessary exercises, calculating the required cardio load, i.e. everything that will allow you to achieve your goals. Today we are going to talk about diet and training in body fitness.
One of the most common mistakes people make is the opinion that it is enough to visit the gym for a couple of months to improve their physical shape. Changing this belief can be very difficult, even for highly trained coaches. If you appear in the hall from time to time, then at first you may think that you are on the right path, but this will be an illusion. To achieve results in body fitness, you need to work in the gym all the time. This is the only way you can make progress.
It should be remembered that there is simply no one-size-fits-all workout program that will work for everyone. Each person's body has its own characteristics, and it will not work to bring everyone under one size fits all. Based on practical experience, we can say that split programs in the classic form are often not effective even for men, and even more so for girls they will not benefit. There are several explanations for this.
At the beginning of your journey in body fitness, you should set a minimum task. In the first phase, your progress will be noticeable in the increase of the abdominal muscles, upper shoulder girdle (delta), hamstrings and buttocks. This is due to the fact that in the presence of a large amount of subcutaneous fat, it is these muscles that stand out better than others. In people with a lean physique, the above muscle groups will stand out in the absence of other muscles.
Thus, people with an obese physique should initially pay attention to reducing abdominal fat, developing the abs and deltas. Lean ones, in turn, focus on the hamstrings and quads, delts and long muscles of the back. Everything else will come during training.
First steps in body fitness
To achieve the assigned tasks, you should visit the gym at least three times throughout the week. You should also use cardiovascular equipment 2 or 3 times a week, which can be replaced by jogging or walking at a fast pace. To begin with, 20 minutes of cardio will be enough, which should be increased by five minutes with each new week. As a result, you should reach the 45 or 50 minute mark.
Simple carbohydrates, such as sugar and sugary fruits, as well as fatty foods, should be excluded from your diet. The easiest way to do this is to do it gradually. For example, during the first week you can skip sugary fruits, then in the second week of training, eliminate or at least reduce the amount of fat you eat. The third week in this case will be devoted to the rejection of all sweets.
It is necessary to reduce the intake of complex carbohydrates, doing it gradually. You should not abruptly remove this nutrient from the diet, and during each week, reduce the amount of carbohydrates consumed by 50 grams. Start with baked goods, and then reduce the consumption of cereals and potatoes.
If you are experiencing severe hunger or muscle weakness, you will have to temporarily increase your carbohydrate intake. For example, you can add a couple of bananas or apples to your nutrition program for one or two days. The diet should be varied, and the intake of protein compounds and carbohydrates should be cycled. If you ate porridge twice during the day, then after two weeks add one meal. As a result, you should feel full by the third week.
Long breaks between meals should not be allowed. This negatively affects not only the growth of muscles, but also leads to a slowdown in the processes of fat burning. Forget about not eating after six o'clock in the evening. It has long been established that this is a very pernicious habit that does not promise anything good.
Use scales more often and monitor your body weight, as well as measure the most important parts of the body visually - waist, hips, pelvis. Relatively recently, 3 or 4 years ago, scientists have established the relationship between dietary intake and the distribution of fat reserves. So, as today we are talking about diet and training in body fitness, which girls are engaged in, it must be said what results were obtained regarding the female body.
We can definitely say that estradiol and progesterone (female sex hormones) are responsible for the deposition of fat in the buttocks and thighs. Insulin affects the rate at which fat cells are deposited in the waist and cortisol in the back. This became a very important discovery, since now it is possible to make adjustments to the processes of fat deposition with the help of nutrition programs.
For example, if the bulk of excess fat is located in the lower body, then all carbohydrates in the daily diet should be consumed before 5 pm. If mainly fats are deposited on the back, waist, chest, then carbohydrates should be taken after 17 hours. You should also divide the daily calorie content into several equivalent receptions.
These are the tips for diet and body fitness training.
Learn more about the rules of training and nutrition in body fitness from this video:
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