The gym attracts many, both beginners and professional athletes. As a rule, people starting to practice want to immediately see the result of their work. But, as practice shows, the desired results do not come so quickly.
Moreover, the number of workouts does not play a role. Still need to think about the right diet and take into account the characteristics of the body.
How fast the first results will appear
Everyone who decides to play sports has his own individual goal. Some dream of losing weight, others want to create a beautiful attractive body, and others just like to spend time actively. For this reason, each visitor to the gym receives his personal program. Different people show results differently and at different times.
Those who want to get rid of extra pounds should focus on cardio:
Recommended duration is a minimum of 45 minutes. During this period, you will get rid of calories and can quickly lose weight. A suitable number of visits per week is 5. If desired, many people prefer to practice every day. In this case, the optimal solution is the alternation of different types of simulators. You can practice for six days on any cardio equipment, and on the seventh day, visit the pool. If you strictly adhere to the schedule and eat right, the first results will become visible after two to three weeks of visits to the hall. It is likely that the weight does not immediately decrease to the desired indicator, but the volumes will leave for sure.
In the event that a person does not have extra pounds, but wants to tighten his figure, emboss muscles in relief, then strength exercises will help here. The recommended number of visits is two to three times a week. It is better that there is a daily break, which will allow the muscles to fully relax. Ideally, one visit should be dedicated to a specific part of the body. If you immediately try to cover everything – there will be no result. With a competent approach to exercise in combination with proper nutrition, you will see the effect in a week. On the hands, the muscles will form much faster than the treasured cubes on the abdomen.
In addition, there is a category of people whose purpose is both losing weight and getting muscle tone. Then the program should be structured this way: 2 power and 2 cardio per week. A tangible effect will be noticeable in about a month and a half. Again, subject to a workout schedule and proper diet.
Regardless of the ultimate goal, a person should be weighed and take measurements of body parts with a regularity of once every 7 days.
Proper nutrition to speed up the process
If you are determined to part with extra pounds, you should think about proper nutrition. A prerequisite is to refuse:
Bakery products and pastries
Take note: before cardio, try not to eat food for 2 hours. If you feel severe hunger, a snack with a protein product is allowed (without the presence of carbohydrates). A piece of lean meat or a few spoons of cottage cheese will do good. After class, also limit your meal for an hour.
For those who attend strength training, on the contrary, an hour before the start of the lesson should have a snack with foods containing complex carbohydrates. Perfect porridge cooked from any cereals. Half an hour or an hour after the end, have a protein snack. Athletes prefer special protein shakes that can be enjoyed in the fitness bar. At home, you can eat chicken or a portion of low-fat cottage cheese.
What is needed for a simulator
The first exercises in the gym are an important event, therefore it is necessary to think over the issue of clothes in advance and plan your actions in detail.
The type of training will depend on the type of training. The minimum you will need: equipment, water, a small towel and comfortable shoes. If you are training on the simulators of the old generation, get gloves that protect your palms from the formation of corns. Important: sportswear should not interfere with the performance of different movements.
If you will be involved in weightlifting, choose loose and light clothing. Tight clothing is useful for fitness or shaping. If you want to spend a long time in the hall, take a replaceable form with you. You need to drink clean water, sweet soda is not allowed! During training, sweating accelerates, which leads to dehydration. Therefore, do not forget to drink water regularly. At the end, you can drink a little juice, which contains a lot of vitamin C, which will help to quickly restore balance. Grab a terry towel to absorb sweat and moisture.
You need to drink clean water, sweet soda is not allowed! During training, sweating accelerates, which leads to dehydration. Therefore, do not forget to drink water regularly. At the end, you can drink a little juice, which contains a lot of vitamin C, which will help to quickly restore balance. Grab a terry towel to absorb sweat and moisture.