Power training is a complex sports exercises, the purpose of which is to strengthen the musculoskeletal system.
How is cardio different from strength training?
Unlike cardio (or aerobic exercise), which are mainly aimed at strengthening cordially- vascular system, strength (or anaerobic) training helps to increase muscle mass. The fact is that any movement that you perform, whether you are walking, climbing stairs, driving a car, or just standing, involves certain muscle groups. Muscles have the ability to contract and relax, while they produce energy. Muscles are metabolically active structures, meaning the more muscle mass you have, the higher your metabolic rate (the amount of energy you need) at rest and when you move.
What are the benefits of strength training and how will it affect you?
With regular and properly selected strength training:
Increases the size and strength of muscle fibers;
The skeletal system, ligaments and tendons are strengthened;
Reduces the risk of diseases of the joints and muscles;
The level of metabolism increases.
All this has a positive effect on overall physical fitness, appearance and activity level.
Why is strength training so important?
It has been proven that over time without sufficient and regular strength training, muscle strength and size decrease. If a person does not maintain a sufficient level of activity, then after 20–25 years, on average, he loses 200–250 g of muscle mass in one year, and after 50–60 years, losses double. Along with a reduction in muscle mass, bone density also decreases, metabolism decreases, which can adversely affect a person’s health.
By developing the habit of doing strength exercises, you can maintain an optimal level of muscle mass throughout your life. This good habit will help you not only stay in an attractive physical shape, but also reduce the risk of accumulating fat mass, with an excess of which ailments such as atherosclerosis, metabolic syndrome, diabetes, etc. are correlated.
It is worth paying attention to the fact that excessive enthusiasm for strength exercises can bring not only benefits, but also harm, especially if the training program is drawn up without taking into account the individual characteristics of the trainee. Strength exercises involve working with both weights own body, and additional weight (dumbbells, barbells, kettlebells, etc.), so this type of exercise carries additional load on bones, joints, ligaments, as well as large vessels.
Before going to the gym, you should consult a specialist, especially if you have diseases of the musculoskeletal system, have previously had any injuries, have diseases of the cardiovascular system, or have ever sought help from a neurologist or psychiatrist. Newcomers should also undergo a minimum medical examination.
To draw up an individual training schedule, you should involve a competent trainer who can assess the level of your physical training and train correct execution exercises. When working with weight, it is very important that someone be sure to insure you.
What types of power loads can be used?
Gymnastics, in which the weight of your own body is used to train muscles. This type strength training is perfect for beginners, as it perfectly trains the main muscle groups and it is quite enough to maintain optimal muscle strength. Examples of such exercises can be: various push-ups and pull-ups on the bar, squats and lunges, pumping the press, etc. This type of activity is ineffective for deep muscle training, but ordinary gymnastics will be quite enough to maintain overall tone and a flat stomach.
Work with a fixed weight.
This training technique allows you to strengthen all major muscle groups and involves the use of a fixed low weight throughout the entire cycle of the exercise. For example, if you are doing an exercise with dumbbells weighing 2-3 kg to work out the triceps (arm curl in elbow joint), then the weight of 2-3 kg remains constant throughout the duration of the training cycle. To perform the exercises, a small weight load is used. It can be dumbbells, expanders and some types of simulators.
Variable load allows you to work out the muscles deeply and contributes to more rapid increase volume of muscle mass. With this training method, the load changes directly during the exercise. Some types of machines use different angles and gravity to create different forces when lifting and lowering the weight.
What are the basic principles of successful strength training?
For effective workout muscle load must be increased methodically, forcing the muscles to work harder and harder. The main task is to prevent the muscles from adapting to a constant weight.
Variable load allows you to work out the muscles deeply and contributes to a faster increase in muscle mass. With this training method, the load changes directly during the exercise. Some types of machines use different angles and gravity to create different forces when lifting and lowering the weight.
With strength training, attention should be paid to all major muscle groups. This is necessary for a uniform increase and development of the muscular frame.
Periodicity.
For most people, there is no need to do strength training every day. The optimal frequency is 2-3 times a week. Another option is to work on different groups muscles in different days. It is desirable that strength training alternate with cardio loads. However, it should be remembered that by arranging too long breaks between workouts, you risk not only slowing down the rate of gaining muscle mass, but also losing the achieved result: the muscles will begin to weaken after 7-10 days.
How to choose the right weight?
Definition entry level weight is a tricky issue. If you have just started changing your life with strength training, then be prepared for the fact that it will take some time to select starting weight and work intensity. The general principle is to focus on the feeling of fatigue. At the same time, performing the last repetition, you should feel that the muscles are tired and loaded to such an extent that another repetition can no longer be done.
The number of repetitions directly depends on what weight or load you are working with. For example, if you are doing an exercise to strengthen the triceps, then, unbending your arms raised above your head, in the elbow joint with dumbbells weighing 2-3 kg 10-15 times, you should not stop at exactly 10-15 repetitions, you need to continue the exercise until you will feel complete muscle fatigue and will not be able to do another repetition. On next execution this exercise just increase the weight of the dumbbells to such an extent until you feel the maximum fatigue already at the 8-10th repetition.
How many reps do you need to do?
There are two approaches that depend on what you want to achieve: develop strength or increase endurance and tone. If you are aiming to develop strength, then you should do fewer reps (8-10) with more weight. If you need to increase endurance and tone, then it will be better to perform more repetitions, but with less weight.
What is the optimal number of approaches?
* Activates specific and non-specific immunity
Not infrequently, when you come to the gym, you can see that most girls train on cardio machines, while guys prefer training with iron. Sometimes even the mention of strength training makes girls nervous. But little...
Not infrequently, when you come to the gym, you can see that most girls train on cardio machines, while guys prefer training with iron. Sometimes even the mention of strength training makes girls nervous. But few people know that the benefits of training with iron are much greater than those of cardio training. Just don't get me wrong, cardio is a healthy and important part. training process. But doing only cardio, it is difficult to make a beautiful and toned figure, which most girls dream of.
The benefits of strength training for girls:
1. The combination of strength and cardio training accelerates the fat burning process
Training on a program that relies solely on cardio will lead to further stagnation. The metabolic rate will gradually decrease due to the adaptation of the body to monotonous loads. Therefore, it would be correct to add to training program strength training while reducing the amount of cardio.
2. Increase calorie expenditure
Strength training actually increases the metabolic rate. Which in turn makes the combustion process subcutaneous fat more efficient. This happens by increasing the number of mitochondria in cells, through a process called mitochondrial biogenesis. As you know, mitochondria are a kind of energy station of the cell, an increase in the number of which leads to an acceleration of metabolism. Numerous studies have shown that strength training contributes to these processes.
3. Give beautiful shapes
Most women think that the best way achieve beautiful sports uniforms is long-term low-intensity cardio. In fact, an athletic figure is achieved by building muscles. If you only do cardio throughout your workout, then your metabolism will gradually decrease (this was mentioned above), and with it your muscle mass. As a result, weight loss will be achieved, but for the most part due to muscle reduction.
4. More energy throughout the day
Strength training significantly increases physical and psychological well-being throughout the day. It often happens that after the next cardio on the treadmill, there is no energy left for other daily worries, and all day we feel like a squeezed lemon. Strength training, on the contrary, increases the concentration of beta-endorphin in the blood, a hormone that has an anti-stress effect.
5. Improving Heart Health and Insulin Sensitivity
The heart, like any other muscle in our body, can be trained. As you know, cardio is efficient way increase its functionality and endurance. However, the combination of cardio and strength training has the same positive effect, but has a number of other benefits, one of which is increased insulin sensitivity. This means that the body will be more efficient in using the energy received from food for gaining muscle, rather than storing it in fat.
6.Improve bone health
Osteoporosis and osteopenia are becoming more common diseases and are increasingly found in both older and younger people. One of the reasons for this kind of disease is a decrease in bone density, which further leads to fractures. Strength training, on the other hand, increases bone density and elasticity.
7. Strength training increases sex drive
If you are even a little familiar with female endocrinology, then you know that estrogen is the main female sex hormone. However, the female body also produces a small amount of testosterone (male sex hormone), the growth of which increases women's desire. Just don’t worry that a couple of strength training sessions a week will give you stubble or a coarsened voice.
8. Improve sleep
On average, an adult's sleep should last 7-8 hours. But often girls have insomnia different reasons. Numerous studies have shown that weight training can significantly increase sleep duration and quality. This will help many people get off their insomnia medications.
9. Improve mental health
Many women, having come to the gym, begin to complete because of their figure. Trying to somehow fix it, they start doing it for hours. However, strength training is the best remedy from depression. We touched on this issue in passing in paragraph 4. The fact is that hard training is a strong stress for our body. To avoid this, the body increases the release of endorphins into the blood, as a result, after a workout, a person has a feeling of joy and peace.
On the Internet, little attention is paid to what exactly is worth doing in the gym for a girl who seeks to improve her shape. Especially little information for new girls who are just planning to start visiting gym. Now we will fill this moment by dividing the exercises into "correct" - contributing to the creation of an ideal figure, and "incorrect" - ineffective.
After reading this material, you will understand why it is worth doing certain exercises, which will help save a lot of time and bring better results. It is often embarrassing for beginners to ask the trainer or more experienced visitors the purpose of each of the simulators and the exercises for which it was created.
And you need to do this, because in order to properly deal with possible problem areas or just proportionally improve their forms, you need to use the right inventory.
Features of the female body
Before going to the gym, every girl should understand the main differences in the male and female body, as well as the peculiarities of the influence of physical activity.
Low Testosterone
Compared with male body, a woman has significantly lower testosterone levels. Namely, he is responsible for muscle building, so it is extremely difficult for a girl to achieve male muscle volume. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, there is no need to be afraid of decent weights, a girl cannot achieve masculinization under normal conditions.
More fat mass
The figure of the fair sex "by default" has 7-10 percent more body fat, when compared with male indicators. This entails the need to increase the volume of cardio training. Supersets are good for girls and circuit training, quickly eliminating unnecessary body fat and giving effective forms.
High estrogen levels
Compared to men, women have more estrogen in their bodies. It is he who leads to extra pounds. Anaerobic loads aimed at increasing muscle mass are able to maintain the metabolism in the female body and prevent the figure from “blurring”.
Higher stamina
Women are more enduring than men and have a low pain threshold. To put it simply, girls whine less and are better able to endure pain. This means that a long workout tires the fair sex less than a man.
Physiological features
Critical days or disturbed menstruation can adversely affect training. During these periods, the girl usually rolls back in the progress of training a little back.
This is what every girl who plans to visit the gym should take into account. Now, in order to determine the direction of further discussion, you need to understand the reasons why girls often want to get into the gym. There are the most common reasons that most girls will confirm:
- elastic and strong buttocks,
- toned arms(often the skin underneath)
- shaped chest,
- slim stomach.
For approximately these reasons, most often a girl seeks to do fitness in order to give a figure better shape. This means that exercises and simulators need to be chosen exactly those that will have the maximum impact on these zones, or rather, influence exactly the factor that can correct the problem. There is a list of the best exercises, and there are exercises that are not recommended for use in your program.
The best exercises for girls in the gym
How many questions don't you ask a girl in the gym the best exercises she will never name free weights. It is not known why, but many are afraid of barbells, dumbbells, pancakes and vultures. But without them, there is nowhere in high-quality training, because this is the only way to have a proper effect on muscle tissue.
For optimal results, a girl is recommended to combine free weights in general strength exercises and isolated muscle exposure in simulators (read about basic and isolated exercises In this article). Let's take a look at the recommendations one by one.
Strength exercises for a girl
1. Barbell squats. For the development of the legs, this is the most effective activity. So, if a girl wants to attract the attention of every man to her legs, squats with a barbell must be present in her program. Initially, you need to learn the correct execution technique and apply it. no more than 2 times a week.
2. Deadlift.General exercise capable of stimulating every muscle. The technique is difficult to perform, so be sure to master it in detail before moving on to regular classes. It is better to start with an empty neck and under the supervision of a professional trainer. If the arms get tired earlier than other muscles, then you can use plinths or do deadlift in a frame. For girls, it is desirable to perform the exercise no more than 1 time in 2 weeks .
3. Pull-ups. A few of the girls are able to lift their weight to the second floor, so we use the crossbar. To begin with, we study the correct pull-up technique, and if after that it doesn’t work out, then the graviton, a special simulator, will be an alternative.
4. Lunges. Great exercise to form an elastic butt, regardless of whether a barbell or dumbbells are used. Regular strength exercises will give a rounded shape to the buttocks and tighten the legs. It is recommended for a girl to perform lunges no more than 1 time per week.
5. Plank.Universal exercise, contributing to the formation of a strong corset of muscle tissue (lower back + press). This muscle group takes part in many movements, so the progress of all other exercises related to free weight depends on the level of their development. Bars.Efficient technique development of the entire top, in particular, the shoulders and triceps develop well. If the hands are very weak, then you can use a separate simulator with a counterweight. A similar effect has push-ups from the bench.
6. Wiring dumbbells, bench press, push-ups. In fact, in the gym it is difficult to see a girl performing the listed exercises. Many consider it exclusively male occupation, but if you need to strengthen the muscles of the chest, then more effective exercises does not exist. Therefore, if the chest sags, it is worth using these opportunities, but no more than 1 time per week.
Of the free weight exercises, that's all, it remains to consider simulators that can also have a significant impact on certain muscle groups.
Exercises on simulators for girls
- Buttocks. For sure elastic buttocks always attract men's views, so you can’t do without isolating exercises for these muscle groups. By the way, girls with pear and hourglass figures are the most popular among men. For getting perfect shape buttocks use special exercises on the trainers.
- Breast. The second part of the girl's body, participating in the "bride". Now every member of the stronger sex is able to practically “see through clothes”, so corrective and supportive underwear is already able to provide reliable cover. So, we use exercises on simulators that can tighten and adjust the shape.
- Stomach. A flat stomach for many girls is just an unstoppable dream. Everyone is ready to show off on the beach, so to make a dream come true, we use basic exercises using simulators and admire the result.
- Hands. Flabby arms are not able to attract anyone, and a common phenomenon is when the skin hangs from below when raising the arms from below. Correcting this is difficult, but quite realistic, for which you need to use isolating exercises on the forearm, triceps and biceps.
These are the main recommendations when going to the gym, but there are common mistakes that many girls make. Often the wrong simulators and exercises are chosen, which does not bring any benefit, and sometimes can do harm. Therefore, we will consider them, because only the correct information can protect against similar behavior.
The goals of going to the gym for men and women are also different. If the former seek to gain more muscle mass, then the latter want to provide a toned shape and remove body fat. Therefore, everyone has their own training programs, which must be taken into account. There are several erroneous exercises that slow down progress for girls.
Abdominal trainers
Any girl is just delirious flat stomach. Therefore, the first thing that the fair sex is looking for is a press simulator that makes it possible to do twisting with weights. But they are not able to give such exercises good effect, because they will visually expand the waist, through the active growth of the abdominal muscles. And just noticeable muscles are not needed, it is enough just to remove body fat, for which twisting without weights is enough.
Shrugs with dumbbells
This "shrug" of the shoulders is aimed at the growth of the trapezius muscle group. But it's good for a man, along with that female figure exercise inject desired shape can not.
Weighted bends
Many girls find this exercise effective for eliminating the sides, the so-called ears on the hips. But this is a delusion, because in reality, lateral extensions and tilts with dumbbells contribute to the expansion of the waist. If you need to remove the "ears", then you will have to focus on the formation proper diet and side bar or bike.
Sitting leg extension (simulator)
The tendons near the patella are much weaker in a woman than in a man. And for a high-quality load of quadriceps with the help of a simulator, significant weights will be required. This means that the simulator is not suitable for high-quality exercise. An alternative would be squats against the wall on one leg.
Reverse lifts (buttocks, machine)
Although the simulator was designed to load on gluteal muscles, it has low efficiency. It is not worth spending time on it, it is better to focus on other activities.
Bench press in the Hummer
Bench press in a sitting position on a special power simulator causes an excessive load on shoulder joint. Together with the peculiarity of the technique, the joints have a vulnerable biomechanical position. Given the increased fragility of the female shoulder, this can cause injury, because it is not always possible to perfectly follow the technique of the exercise.
Thrust of the upper block behind the head with a wide handle
A good exercise for working out the upper back. But if the shoulders are not flexible, then it is difficult to follow the technique here. Given the fragility of the woman's shoulder, there is a high probability of injury, and this will eliminate any stress on the body for a long period of time.
Cardio equipment
In any gym, cardio machines are always occupied by girls. It is not known when they will be released. Of course, for a girl, aerobic activity comes first, but more than 3 times a week and longer than 40 minutes do it this way it is forbidden. Therefore, it is better to combine sprint races and calm running no more than this period of time.
conclusions
Based on all this information, you can build an excellent and effective program, acting precisely on problem areas. Well, if there are no problem areas, then this information will allow you to create perfect figure for a girl, taking into account the characteristics of her body.
We have a lot of balanced training programs for girls on our site. Here are some of them:
It is important to understand that you should not silently come to the gym and go straight to the treadmill, spending several hours on it. For best result you need to combine running with separate strength exercises. But it’s pointless to use the first simulator that comes across, so we write our own own program, we turn to the coaches and observe the result. Inevitably when right approach it will turn out to create the perfect figure and attract the views of men.
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What are the benefits of exercising with weights for a figure?
1. The more muscle, the better your metabolism.
Muscle mass is one of critical factors in the work of metabolism. The more muscle you have, the better your metabolism, because muscle cells consume much more energy than fat cells. For example, 1 kilogram of muscle tissue consumes about 15 calories per day per day, and 1 kilogram of fat - only about 5.
Feel the difference?
This means that a person with a higher percentage of muscle in the body burns more calories, regardless of whether he is working out in the gym or lying on the couch. Therefore, the main benefit of strength training for weight loss is to improve your metabolism.
2. If you only do aerobic training, you will lose muscle.
Aerobic exercise is important element in the weight loss system. By doing aerobic exercise, you burn fat. But at the same time, you burn muscles. And without including strength training in your fitness plan, those muscles don't recover. Roughly speaking, you lose weight, lose weight, but not only at the expense of fat cells, but also at the expense of muscle cells.
3. improve the quality of the body.
It is strength training that improves the quality of your body. Sitting on diets and doing, attention, only according to aerobic programs, you will not get rid of a flabby body. beautiful figure- This is a stretched figure. Therefore, if you want not just a visual "Thinness", but elastic body, then be sure to pay attention to training with dumbbells and barbells.
Your results should not be determined by the numbers on the scale, but by the ratio of fat to muscle in your body. You can lose weight well without strength exercises, but can you reduce the percentage of fat in the body? Unlikely.
4. burning calories after training.
Burning calories within 24 hours of exercising is another undeniable benefit of strength training for weight loss. Only if during aerobic programs you burn calories only directly during exercise, then after strength exercises your body will consume energy for another day. This is because the body needs a lot of nutrients to build muscle.
Of course, this does not mean at all that after power loads you can eat everything. Remember that in order to lose weight, you must expend more calories than you consume. This principle is the main basis for losing weight.
5. After strength training, you will be able to keep the result longer.
Returning to the first point: muscle cells consume large quantity energy. We will assume that you have decided to take a break from fitness or you do not have the opportunity to exercise yet. You did not work on muscle mass, and it decreased accordingly under the influence of diets and aerobic exercise. What is the result? Your metabolism will be very low.
And here are two options: either you will need to keep yourself on a very strict diet. Or you will gain weight. Therefore, always remember that strength training is work and for the future. You train your body now, but you can enjoy the result for a long time to come.
All these arguments confirm the importance of strength training for weight loss. Only if you want to create a toned, elastic and beautiful body, then do not be afraid to work with dumbbells.
Despite the abundance of information about sports and fitness, many misconceptions and prejudices associated with training still dominate the minds of many. Women especially have a lot of illusions associated with strength training. Most ladies, even those who regularly visit fitness clubs, rarely appear in the gym area, because they consider the “rocking chair” to be an exclusively male occupation for building huge muscles. And at the same time, the older the woman, the less likely it is to see her in the gym with free weights or on power simulators. Although ideally it should be the other way around! Let's try to at least partially eliminate gaps in knowledge on this topic.
Strength training has amazing effects on the body and should be incorporated into your training program whether your main goal is health, weight loss, or toned body. Strength training accelerates metabolism (metabolism) while developing muscle mass, and this helps to reduce weight. Strength training reduces the risk of cardiovascular disease and type 2 (acquired) diabetes, and the combination of strength training and healthy eating improves the quality of life in general.
A purely feminine question - we strengthen the bones
Separately, it is necessary to dwell on the fact that as a result of strength training, mineralization and bone density increase. This is important for both sexes, but for women it is of particular importance.
Bone mass decreases with age in both men and women, but the female body loses bone density much faster after menopause. This is directly related to the decrease in estrogen. Bone is a living tissue and is constantly being renewed and remodeled throughout our lives. When present in the body optimal amount With estrogen, the body is able to constantly build and remodel strong bones. After the onset of menopause, against the background of a decrease in the amount of estrogen, the body is no longer capable of building and rebuilding as before. This leads to a decrease in bone density, they become more porous. This wasting condition of the bone is called osteoporosis. As a result, the bones become more fragile and prone to fracture. Hence such a large number of fractures "out of the blue" among women after a certain age. Moreover, most often this complex fractures in the hips (femoral neck), back and wrists. Against the background of osteoporosis, fractures not only occur easily, but heal for a very long and difficult time with an increased risk of re-fracture.
There is a drug treatment for osteoporosis, but its results are very controversial - most do not see any improvement in bone condition, but there is side effects from taking drugs.
Strength training can adequately counter the process of loss minerals in the bones. When performing strength exercises, muscles and bones work against gravity. This is also true for aerobic species. physical activity(walking, running, aerobics, etc.), but the effect of strength training is much stronger. This is due, among other things, to the fact that, unlike many other types, the power load can be selected absolutely individually, not only for each individual person, but also for separate parts every person's body. Strength training can be started from the most gentle childhood, and there is simply no upper age limit - the age-appropriate load can be selected for any person even at 90 years old. Not for all types sports load the same can be said.
At the same time, if you run or walk, then your leg bones will be strengthened more, but this effect will not be pronounced for the upper body - and here strength training is indispensable.
Bones are a living tissue that is constantly renewed throughout life, and at the same time responds to stress by increasing its density. The dependence here is direct: the more stress the bones are exposed to, the stronger they become. Thus, it is possible to influence the age-related decrease in bone density, significantly slowing it down.
Contrary to the prevailing stereotype, a gym is completely optional for strength training, especially at the initial stage. A large number of very effective strength exercises can be performed only with the help of your own body weight. Our manuals contain and describe in detail the basic strength exercises, which, if desired, can be modified by adding any available equipment - dumbbells, bodybars, rubber, etc. (Participants of the seminar receive these manuals free of charge, and the execution technique is very detailed in practice).
And the simplest small equipment, when properly used, can completely replace a fancy gym (unless, of course, you are going to participate in bodybuilding competitions). You can get great results with just a couple of dumbbells, rubber bands, or medicine balls. You just need to know how to use it!
When to start?
It's never too late to start for anyone. Studies show that strength training changes bone density in better side even in very old people. Customization options human body to new conditions are amazing, most of us are capable of much more than we used to think. Even though we will never have the same bone density that we had in our 20s, by continuing to exercise, we can keep our bones denser for a very long time.
What if I grow huge muscles?
If it were that easy, then few female bodybuilders would be happy! .. But in reality, pumping big muscles for most women remains in the realm of fantasy. In order to build up more or less pronounced muscles, a woman will have to practically live in the gym for quite a long time, seriously train several times a week, observe special diet, and, most likely, additionally use a special sports nutrition.
Building muscle is much harder for women than for men. First, men have more testosterone than women. In addition, men initially have more muscle mass, their body is more muscular than women. However, even men find it difficult to build muscle mass. To do this, they also need a specific diet and special training used by bodybuilders.
So with a regular training regimen (3-4 times a week, with the inclusion of strength training a couple of times), women should not worry about too much muscle mass. With this mode, it develops beautiful, relief muscles, if you correctly combine it with cardio training. But you need to remember about the "appetite trap" - this is how we called a common situation among those who began to train hard.
Appetite trap
More muscle mass means a higher metabolism. This is the reason for the increased calorie consumption after training, during the period of muscle recovery after a power load, i.e. calories continue to be burned even at rest. The more muscle mass, the less fat mass.
Muscle mass acquired in adolescence and maintained in middle age ensures a slower loss of strength and muscle mass in the later years of our lives.
Only here you need to remember about the “appetite trap”, especially for those who first start training at a not very young age. The following happens: after some time after the start of regular strength training (from 2 to 3 weeks on average), there is a sharp increase in appetite. This is logical, because muscle begins to require additional energy for its maintenance (it needs to recover after loads!).
If at the same time you start to increase your calorie intake compared to your usual level, then the muscle tissue will receive its increased nutrition, the muscles will slightly increase, but the existing one will not go away. adipose tissue, because her drink has not diminished. And, thus, the total volumes will increase somewhat without the manifestation of relief.
And it often happens that in this situation, nutrition is increased too much (hunger requires something!), Justifying this by the fact that “well, now I’m training!”. It is especially dangerous to increase the consumption of carbohydrates, and they are just what you want the most! It is because of this that it is widely believed that the gym does not lose weight, but “swings” and gains weight.
What to do: Track your nutrition very closely for the first 1-2 months of training to make sure your calorie intake hasn't increased! If you leave your nutrition at your usual level (don't be fooled! :)), you will notice after a while that the body has tightened up, body fat decreased, and your muscles showed slightly. The overall impression will be that you have lost weight and pulled yourself up. If at the same time you purposefully work on certain muscle groups, then you can form a slightly different silhouette, figure proportions, which is impossible with conventional diets and weight loss, when the overall silhouette remains unchanged even when shedding a large number kilograms. (don't worry, to get real big muscles you will need special sports nutrition).
The main thing is to hold out these first couple of months. If you endure them without increasing your calorie intake, then you will get used to the new regimen, and you will safely stick to your usual diet.
Power bonuses
In addition to maintaining bone density, strength training for women reduces the risk of type 2 diabetes and helps prevent cardiovascular disease.
Strength training improves posture and sense of balance (balance). Correct technique many strength exercises involve a neutral spine with shoulders down and out, while rowing exercises require the shoulder blades to be brought in towards the spine. During the exercise, the whole body (joints, muscles and even the brain), being in the correct position, tries to hold the weight. Constant maintenance correct posture in training gradually improves it in everyday life.
Strength training makes it easier to endure the almost inevitable stress in our lives, thanks to the release of endorphins, which make us feel better.
In general, girls and women, do not be shy - lift weights!
