Fitness; what is? Many women start going to the gym, but they may stop doing so due to the lack of quick results. Learn about diet and fitness. Many girls, who start visiting the gym to improve their figure, often injure themselves. It is primarily due to the lack of a training program. Most of the time, they listen to their friend’s advice and recommend that they train hard. However, this training method leads to a lack of results or increased muscle mass. At the same time, the number does not change for the better.
It happens that a girl listens to the advice of men who want to help. It leads to training in a masculine style, which diminishes femininity and is very difficult to deliver. Before you hit the gym, look at yourself in the mirror and decide what kind of body changes you need. Then you should make the right nutrition program and choose the necessary exercises, calculate the required cardio, i.e., anything that allows you to achieve your goals. Today we are going to talk about diet and fitness training.
One of the most common mistakes people make is to think that visiting the gym for a few months is enough to improve their physical shape. Changing this belief can be very difficult, even for well-trained coaches. If you appear from time to time in the hall, then at first, you may think that you are on the right path, but this will be an illusion. To be successful in fitness, you must always work in the gym. It is the only way to progress.
Keep in mind that there is simply no one-size-fits-all exercise program. Everyone’s body is unique, and a one-size-fits-all approach will not work. Based on practical experience, we can say that divided programs in the classic form are often not practical, even for men. Even more, girls will not benefit. There are several explanations for this.
You should set a minimum goal at the beginning of your fitness journey. In the first phase, your progress will be noticeable in the increased abdominal muscles, upper shoulder girdle (delta), hamstrings, and glutes. It is because, in the presence of a large amount of subcutaneous fat, these muscles stand out better than others. The above muscle groups stand out without other powers for people with lean bodies.
Thus, people with obese bodies should initially consider reducing belly fat and developing stomach and deltas. On the other hand, Leans focuses on the hamstrings, quads, delts, and extended back muscles. Everything else will come in practice.
The first steps in fitness
It would help if you visited the gym at least three times weekly to achieve the assigned tasks. It would help if you also used cardiovascular equipment twice a week, which can alternate with jogging or brisk walking. To begin with, 20 minutes of cardio is enough, which should be increased by five minutes with each new week. Therefore, you should hit the 45 or 50-minute mark.
Simple carbohydrates, such as sugar, sugary fruits, and fatty foods, should be excluded from your diet. The easiest way to do this is to do it gradually. For example, in the first week, you can skip sugary fruits. In the second week of training, eliminate or reduce the amount of fat consumed. The third week, in this case, will be devoted to rejecting all sweets.
It is necessary to reduce the intake of complex carbohydrates and do it gradually. You should not suddenly remove this nutrient from your diet and reduce the carbohydrates consumed by 50 grams weekly. Start with baked goods and then lower your consumption of grains and potatoes.
You must temporarily increase your carbohydrate intake if you experience extreme hunger or muscle weakness. For example, you can add a few bananas or apples to your diet for a day or two. The diet should be varied and take protein mixes and carbohydrates in a circle. If you eat oatmeal twice daily, add one meal after two weeks. Therefore, you should feel full after the third week.
Long breaks between meals should not be allowed. It not only hurts muscle growth but also slows down the fat-burning process. Don’t forget to eat after six o’clock in the evening. It has long been established that this is a very harmful custom that does not bode well.
Use a scale more often, monitor your body weight, and visually measure the most critical parts of the body – waist, hips, pelvis. Recently, three to four years ago, scientists discovered a correlation between food consumption and the distribution of fat reserves. So, as today we are talking about diet and fitness training, which girls do, it must be said what obtained results regarding the female body.
We can safely say that estradiol and progesterone (female sex hormones) are responsible for fat production in the buttocks and thighs. Insulin affects the rate of fat cells in the waist and cortisol in the back. It became a significant discovery, as it is now possible to make changes in the processes of fat deposition with the help of nutritional programs.
For example, suppose most excess fat is in the lower part of the body. In that case, you should consume all carbohydrates in the daily diet before five in the evening. Fat is mainly placed on the back, waist, and chest, so it should be carbohydrates after 17 hours. The daily calorie content should also be divided into several equivalent receptions.
These are the tips regarding diet and fitness.