How to get in shape for the summer: Basic knowledge. Train with the Unusual

14.03.202027.05.2017

Sorry, no news here. To get into great shape, you need to plow, reap, sweat, endure pain and hardship (at least in the form of compliance with the regime). But most importantly: the size and quality of your success in the end depends only on what you know about training. This article contains 20 top fitness tips - we selected them from the entire mass of publications of the printed version of Men's Health for 17 years.

Nutrition

01.

The usual diet is no longer suitable for you - it is for those who do not set themselves any super-tasks. Dr. Alan Aragon, Men's Health nutrition consultant, has compiled a daily nutrition pyramid for people like you (who want to build volume, strength and endurance). Choose the dose of each product according to your height (very high - take the indicated maximum, below average - the indicated minimum), experiment, most importantly - observe the indicated ratio daily:

40–80 g nuts; 1/2 or whole avocado;
2-4 tsp vegetable oil (olive or linseed);
2-4 servings of dairy products (1 serving = 1 cup milk, 150-200 g low-fat yogurt, 30 g hard cheese or 1/2 cup cottage cheese);
2-4 servings of fruit (1 serving = 1 medium-sized fruit or 1/4 cup dried fruit)
2-4 servings of starchy carbs (1 serving = 2 slices of bread or 1 cup of cooked rice, pasta, beans or corn, 1 small potato). Those who cannot gain weight in any way can safely double the dose;
3 or more servings of vegetables (1 serving = 1 fresh tomato, cucumber - any vegetable except potatoes, legumes and corn);
4-8 servings of protein (1 serving = 100 g of meat or poultry, 30 g of protein powder or 3 whole eggs).

02. Boot green

If you start eating more vegetables and greens, you will suddenly find that you have become less tired in the rocking chair. Here's our favorite recipe: throw a handful of spinach, some berries and oatmeal into a blender, pour in a portion of protein, pour in a couple of glasses of juice or milk and mix it all well. Drink with pleasure - we bet you won't even feel the vile taste of spinach. But within a couple of weeks you will feel an increase in strength.

03. Take Vitamin D

Reduces athletic performance of an athlete. And vice versa - men with a high content of vitamins of group D in the body are much stronger than the rest. And in Russia, up to 70% of the population is deficient in the “sunshine vitamin”, and you are probably among these people. Sunbathe (in moderation), eat eggs, drink milk - well, or go to the pharmacy for drugs (but consult a therapist). Take 600 IU per day.

04. Eat more often

And without the pyramid of Aragon, it's quite obvious that you need protein to grow. But the details are important: it has been proven, for example, that athletes who consume protein 6 times a day in small portions progress faster than those who swallow the same amount in 3 large meals. Divide your protein intake into 5-6 meals throughout the day - evenly, with one exception. At lunch, stuff at least 100 g of protein into yourself.

05. Understand protein

A portion whey protein in the morning will help you better control your appetite throughout the day. It is also ideal as a pre-workout meal, as it is quickly absorbed. But some time after training and at night, we recommend using casein slowly digestible protein. According to Dutch researchers, 40 g of casein before bed can accelerate nighttime muscle growth by as much as 23%.

gravity

06. Train with the unusual

Most heavy objects don't look like barbells or dumbbells. A barbell is more convenient than a huge suitcase with a broken handle, a log, or a drunken comrade. Therefore, so that your strength accumulated in the gym can be applied in life, use sandbags, barbells or dumbbells with unusually thick necks and other non-standard items in training. Is there anything like this in your sterile room? Go to the street, throw stones there.

07. Train core like an adult

Throw away the twists and rises of the body. These exercises create unnecessary rotations in the spine, such rotations will not lead to anything good. Try to love the so-called. anti-rotation exercises. From the simplest ones like the “lumberjacks” on the upper and lower block to the Palof press or push-ups on one arm. In the latter, not only the working hand is hard, but also the entire cortex, which is working to keep the right initial position.

08. Love pull-ups

If only because it is an almost perfect indicator of relative strength - that is, how strong you are for your own weight. The norm is 15 repetitions in full amplitude. If you can’t do this yet, train according to the following methodology: do one set of pull-ups to failure in the morning and evening for three days in a row, rest on the fourth, and then again a series of three pull-up days. And so on, until you get back to normal.

09. Train the whole body at a time

How often you load your muscles is just as important as how intensely you do it. For maximum effective growth you need to do about 15 sets per muscle group in Week. In a week, not in one workout! Distribute all this total load over three days - 3-5 sets per muscle group in each workout, and work out like this for a month. You will immediately feel the result.

10. Lift more

On the bench For a larger bench press, move your shoulder blades more, then push your chest forward and try to lower your shoulder blades down towards your buttocks. After removing the bar from the racks, take a deep (but not too much) breath and do not exhale until the end of the repetition. All this will help you to make the starting position in the press more stable, which will immediately affect the result.

On foot To raise more weight in the deadlift, focus on contracting the glutes. Try to squeeze them with force, starting from the moment when the neck comes to the knees. In the final phase of the thrust, powerfully push the pelvis forward and squeeze the buttocks even harder. Such a strategy will not only increase the result, but also provide additional protection. lumbar spine.

Cardio

11. Run like you press

Or rather, don't do the same thing, change the structure of your running workouts the way you change the program in the gym. Alternate between monotonous running, cross-country or uphill running, and interval running with a change in speed mode. Take two days for each type of run, and rest one day a week.

12. Set up a track

Running on a treadmill in the gym requires 16% less effort than jogging at the same pace outdoors. It doesn't matter: always install a treadmill with a slope of 3%. This plus or minus will equalize the intensity of the training run with the street.

13. Save time

What would you choose: five hours of monotonous cardio or 90 minutes interval training(running at a variable pace with breaks for active rest)? We are for the second option, the effect in the form of increasing the MPC (the ability of your body to consume oxygen) here is exactly the same as jogging from 5 hours.

14. Combine strength with cardio

When you're done with the barbell, do a couple of simple movements that improve your GPP. For example, a ladder of swings with a kettlebell and squats with a kettlebell in front of the chest. Do this: 1 rep swings, 1 rep squats. Then 2 repetitions of swings, 2 repetitions of squats, etc. Finish the set with 10 reps on both movements.

15. Keep fit

Even if you don't like running, take this test periodically: if you can run 1.5 kilometers without falling out of 6 minutes, then most of the systems in your body - cardiovascular, joints and muscles - are in excellent condition and well trained .

weight loss

16. Don't rely on running

Not that jogging is completely useless. Just High Intensity Interval power training much more effective: it will accelerate your metabolism so that you will lose extra grams hours and days after leaving the rocking chair.

17. Change a little

Many people who lose weight quickly break down: they set themselves tough deadlines, dramatically changed their diet, overstrained themselves - gave up. Improve your diet gradually: for example, replace only one item in the diet per week. Now you order black coffee instead of cappuccino, a week later you also replace the potatoes in the garnish with stewed vegetables, etc.

18. Get moving

Puffed for 1.5 hours in the hall, and then collapsed on the sofa until the evening? Kinda illogical, I agree. Work standing, not sitting. Give up the elevator and, at least for a couple of days a week, the car. Hold business meetings not in a restaurant, but walking in the park. My dishes myself. The difference between an active and passive lifestyle is up to 2000 calories burned per day.

19. Drink cold

After drinking a liter of slightly chilled water, you will speed up your metabolism by 30% for 90 minutes. In addition, remember: enough water is always beneficial for both weight loss and gain. muscle mass and recovery in general.

20. Sleep more, eat less

Only five days of lack of sleep (no more, or even less than five hours a day) - and you already chronically overeat. Luckily, normal "recovery" sleep (9 hours straight) can reverse the whole horrific process.

To quickly get in shape, you need to follow strict rules.

If you have the desire and willingness to change your regimen, it is possible to significantly improve your appearance in just a couple of weeks, says fitness trainer and star of the TV show “Star and Happy” Anita Lutsenko.

She is often asked how a short time bring your body into perfect condition, for example, in a hot time, when everyone wants to show off toned body in a new dress. Anita is sure healthy lifestyle life must be lived every day, regardless of the time of year.

But if at one fine moment you notice that you can’t continue like this, and it’s time to take up training and the right lifestyle, then follow Anita’s advice.

So, what needs to be done to achieve positive results in 10 days.

Eat more vegetables and fruits

It's time to understand: without proper nutrition, you can never improve your appearance, not in 2 weeks, not in a year. You are what you eat, and a big part of success in achieving a great figure depends on the diet.

Forget cookies and chocolates

Give preference to fruits. In addition, they will help you to refuse goodies more easily. An important condition is that fruits should be eaten no later than 16.00.

The principle of nutrition: 90% should be the right food, and the remaining 10% can be pampered.

Stop eating white bread, forget about alcohol and sugar. Otherwise, you will not be able to quickly come to good shape. Eat something light for breakfast and dinner, and have a full meal for lunch.

Separate food

Learn to separate foods. You can not eat meat with potatoes or porridge. Meat goes well with vegetables.

In fact, fat is more dangerous than carbohydrates.

Everyone is used to thinking that the main enemy beautiful figure are carbohydrates (cakes, white bread, potatoes), but this is not true! Do you know why we get better in the first place? Because we eat as much fat in one day as allowed for 3-4 days. We ourselves do not notice how this happens.

Know your fat intake

It's actually pretty easy. For example, if you weigh 55 kg, then the norm is 55 grams of fat per day. If your weight exceeds the desired, that is, you weigh 75 kg, and you want 50, eat no more than 50 grams of fat per day. Everything is simple!

Surprisingly, nuts are often preferred by people on a diet, even though they contain 60% fat. However, it turns out that if I eat 100 g of nuts a day, then excess fat will begin to be deposited.

Or take everyone's favorite curd mass or cheese. It has 20 g of fat, and this is already half of my daily allowance. The same with cheeses - 100 g of cheese contains 40-60 g of fat.

If you want healthy skin, shiny hair and beautiful nails, cut out sugar.

Eating healthy, exercising regularly, and being active will help you reach your goal quickly.

To be absorbed in the body, sugar needs calcium and vitamin B, which it takes from the body. But they are responsible for the health of the skin, hair and nails. As a result, the skin becomes ugly, rashes and wrinkles appear. Do not look for happy emotions in sugar (this is a mistake), it is better to go in for sports, spend more time outdoors. Or eat fruits and healthy salads.

Despite the fact that we often hear that there is nothing wrong with a sweetener, it needs to be said with a firm “no”. The reason is elementary - they do not allow us to wean ourselves from sweets. Moreover, they cause fatty liver.

Be careful with drinks

It takes approximately 3 fruits to make freshly squeezed juice (for example, 3 apples). If you are losing weight, then you can allow yourself no more than 2 fruits per day, since fruits are sugar. Juice lacks fiber, which gives us satiety. From this it follows that you can live 10 days without fresh juices, it is better to eat “live” fruits or use smoothie blenders that grind fruits completely, with pulp.

This list can be replenished with cocktails, compotes, coffee with milk. We drink these calories, but do not eat, which does not give proper saturation.

Smart Workouts

Physical training should not be neglected. Even the most simple exercises. Remember, it is forbidden to eat 1 hour before training, after class you can also be patient.

I am not a fan of long and exhausting workouts, I think that 10-30 minutes a day is enough. And I will never believe that it is impossible to find time for this.

Do not eat after 8 pm

This is one of the most important conditions for a quick result. If you studied at 19.00, then have dinner at 18.00. And don't eat anything else.

Do not forget that at any time of the year you can do outdoor activities: Swimming in summer, skiing in winter, cycling in spring, hiking in autumn. It all depends on you and your preferences, you can walk and walk more often at any time of the year.

The rule “lock your mouth - and you will lose weight quickly” works, but for a short time. Then our metabolism slows down, and we get better again.

Among many of us, there are not only those who, in their desire to have an athlete's body, want to lose weight, but also those who want to gain mass. Usually, very thin guys and girls are interested in such a question. And if you are one of them, then this article on how to gain muscle mass is just for you.

Thinness began to be considered a kind of disadvantage only recently, and then against the background of the growing popularity that bodybuilding and healthy lifestyles are actively gaining. That is why the number of people who want to slightly increase body weight, as well as learn how to do it right, has increased significantly.

To gain weight of your body quickly and correctly, you need to follow the basic recommendations of professionals. In general, they represent four rules. And if they don't stick thin man or a woman, they are unlikely to be able to create an athletic body. So:

First rule It's a fortified diet. As trite as it sounds, those who plan to gain weight as quickly as possible need to eat more. And before gaining body weight, you need to clarify which products will satisfy your wishes, because it is not always worth turning to the help of complex sports preparations (proteins, amino acids, etc.) if you can gain weight with the help of ordinary products. It is worth noting that it is quite possible to achieve muscle building for a guy or a girl if you use a special nutrition program, where all products are collected in a balanced menu. How to draw up an individual course designed for gaining muscle mass, we will describe in more detail below.
Second rule, no less important than the previous one, is hard training. Regular exercise is a guarantee that the gained body weight will be distributed evenly throughout the body, and as a result you will get a harmoniously folded figure. It is advisable to practice at least every other day (3 times a week). For those who are interested in how to properly gain muscle mass, you need to know a special training rule - it is better to do a few approaches (5-10) with maximum weights than to do many repetitions with a small load.
Third rule- Complete rest. A thin person who wants to increase his body weight must definitely get enough sleep and take breaks between workouts so that his body can build up mass as quickly as possible. Dry weight will increase more rapidly if the muscles are allowed to fully recover and maintain the result achieved during training during the rest period.
Fourth rule- Be sure to motivate yourself and strive to achieve your goal. If you are really interested in gaining mass, then you will achieve the desired result quickly, provided that every cell in your body wants it. Of course, for this you will have to work hard. It is those who organized the right approach and guided by a great desire, as a result they achieved outstanding success. Will help here.

The first steps to a beautiful body

So, the basic rules are announced. But what will a set of muscle mass for beginners look like?
on practice? Many of those who plan to build muscle and stimulate their increase in body mass start wrong. Often beginners who have never played sports and do not practice bodybuilding begin with the use of additional vitamins and drugs that stimulate the growth of muscle tissue.

Among the various drugs that practicing bodybuilding athletes take, protein-based complexes, amino acids (L-carnitine, in particular), creatine and are considered really effective and safe for the human body.

At the same time, few people know that you just need to eat right in order to get the same effect that manufacturers of synthetic additives promise. Believing that only additional muscle growth stimulants will help you gain weight very quickly, many risk harming their health by not getting excellent athletic forms as a result.

The main key components of successful weight gain are, as we said above, intense training and a well-chosen diet. And everything about gaining muscle mass in the framework of the implementation of only these two points is given below.

Physical activity

For those who decide to increase their body weight at the expense of muscles, you first need to draw up a training plan. Without high-quality physical activity, all calories entering the body will turn into only fat mass. However, you must admit that this is far from the result that a thin guy or girl would like to achieve. Especially for those who are interested in a high-quality set of pure muscle mass.

For beginners, whose forms are far from mesomorph forms (such), it is worth starting with short workouts of 3 r per week. Optimal time one lesson - 30-40 minutes. It is not recommended to train longer, as it will be difficult for the body of thin people to cope with physical exertion. Especially at the initial stage of training, when dry weight is at stake.

Interested in what is better to include in the training program, a novice athlete should definitely pay attention to. It can be:

different variations of the bench;
pull-ups and push-ups;
squats and more.

But it is better to avoid exercises on simulators, because such training is aimed more at “polishing” the muscles than at quickly gaining mass.

The study of the technique of basic exercises should be started gradually, mastering small weights at the initial stage, gradually increasing the load to the maximum. As many professional athletes know, to achieve visible results in the shortest possible time, it is the “base” that will allow.

Exercises that directly represent this category, subject to careful observance of the technique, will help your muscles grow by leaps and bounds. This is due to the fact that during their implementation, growth hormone is produced. For a set of dry muscles - this is the most effective and natural remedy which is stimulated basic exercises. And that is why they are recommended to be included in the weight gain program not only for novice athletes, but also for more competent athletes who have been practicing bodybuilding for a long time.

Pumping

And yet, in order to accelerate muscle growth through sports activity, you can use special techniques. For example, one of the most effective methods counts . Athletes practicing bodybuilding often resort to this technique, because it allows them to achieve very high results without using gainers, amino acids, and other supplements.

Pumping is a word borrowed from in English and meaning "pump up, fill". And the work of the muscles during the reproduction of this technique fully justifies its name. This is due to the fact that an increase in muscle volume is facilitated by a rapid blood flow to them, which forms a kind of edema. This process is due frequent repetition the same movement in the minimum time interval. Athletes who know how to gain lean muscle mass through the pumping technique first perform, for example, 10 out of 15 exercises at a moderate pace, and do the remaining 5 with increased speed.

What should the menu be?

Since quickly gaining muscle mass is not an easy task, it is better to learn all the secrets of the program before starting to take action. Including food related. After all, many exaggerate the benefits of complexes sports nutrition, ignoring the laws of nature and the properties of various products.

As for the menu, it should be dominated by foods containing protein. Therefore, you will have to give up your usual diet. Including, you will need to exclude fatty foods from your menu so that the desired dry weight does not turn out to be fat mass, as well as alcohol.

Those who are interested in how to quickly gain weight and muscle mass need to eat nutrient-rich and healthy foods every day. Boiled chicken breast, nuts, fresh fruits, vegetable salads, beans, some cereals (wheat, pearl barley, white rice, peas, barley), fresh juices, berry fruit drinks, etc. - these are exactly the foods that help to gain weight well.

Turning to the basics of proper nutrition, which the mesomorph does not always adhere to, a beginner needs to organize a set of muscle mass taking into account the important needs of his body. And, first of all, this is that a thin person should eat so many protein foods that for every 1 kg of his weight there are 2 g or more proteins.

Main products

The following products with high level protein in them

low-fat milk (kefir, milk, cheese, cottage cheese);
boiled fish is not fatty;
tuna (canned);
boiled poultry meat (chicken or turkey);
vegetable proteins (peas, chickpeas, soybeans, etc.);
pink salmon;
boiled egg white;
peanuts or almonds;
berry smoothies.

For gaining muscle mass, this list is of particular value, since the menu based on it will be complete for everyone who wants to properly increase weight, both for a woman and a man. Although, when starting to plan their diet, many beginners have no less pressing questions. For example: “How to gain lean muscle mass?” or “Which of the foods we are used to will help us gain weight?”.

Among the daily diet of a typical modern person, there are certainly foods that contain important proteins. But in addition to them, carbohydrates may be present in the composition. And, as you know, they accelerate the increase in body weight, however, these will not be muscles at all, but the future body fat. So, for example, pasta, some cereals (oatmeal, buckwheat, brown rice), bread and similar products contain simple carbohydrates. So it is better not to include them in your weight gaining diet.

Features of the daily diet

Another important point that should not be forgotten skinny guys and girls, is the frequency of nutrition. To gain quality weight, you need not only to prefer protein foods, but also to know when to eat right and what you can drink. As in the case of weight loss, it is advisable to eat food 5-6 times a day. The difference is only in the calorie content and composition of products for those who are losing weight and those who want to get better due to muscle growth.

In addition, you need to constantly drink water. It is very important for the body of a person involved in sports or bodybuilding. As well as losing weight, and gaining weight, a person needs to regularly drink about 10-12 glasses of clean, fresh and non-carbonated water. At the same time, you can drink juices, smoothies and other sweets, but it is better to consume them in the morning.

It is worth noting that for fast and high-quality weight gain, it is also recommended to use a light protein version before bedtime. To prevent catabolic processes and delay the release of proteins overnight, you can eat a little fat-free cottage cheese Or drink a casein-based shake before bed.

As for food during physical activities, then those interested in how to effectively increase weight do not need to exercise on an empty stomach. So, before the expected start of classes for 1-1.5 hours you will need to eat. Immediately after the end of the training session, it is strongly recommended to drink a protein or carbohydrate-protein shake.

You can also eat 1 banana (for gaining muscle mass, it is no less useful than protein mixtures), then washing it down with a glass of milk. Professional athletes advise eating before and after training every 3-4 hours.

And the last thing - everyone who wants to know how to quickly gain weight should definitely track the effectiveness of classes. When exercising at home or in the gym, you should record the result every 1-2 weeks at the same time in order to monitor mass growth trends. An increase in body weight by 0.5-0.8 kg is an excellent indicator that the weight gain is of high quality.

Limit yourself to flour and sweets. Try to eat more protein (meat, fish, eggs), this will help restore muscle tone. Do not neglect fresh vegetables and fruits - they contain fiber, which will cleanse the entire body of toxins. And, of course, no alcohol, otherwise all your efforts will be in vain.

Choose a vitamin complex for yourself. Now they are sold in large quantities in pharmacies.
Although it is better with special vitamins developed. They can be purchased to order, they cost, but they will take into account all the needs of your body. Vitamin course no less.

A set of exercises will help you get in good shape

Five exercises, if performed regularly, will lead you to the desired result in a short time. A set of exercises for burning fat in problem areas, strengthening the muscles of the chest, buttocks and abs will not take you too much time. It is enough to practice for 15-20 minutes daily - this will help you quickly get in good shape, your body will become more toned and slender.

All exercises of the complex are performed lying on the floor, designed even for an untrained person. In the absence of any physical training exercises should be performed with a small number of repetitions of 4-5 and in the future as you continue regular classes bring up to 8-16 times. You will need an exercise mat or a thick terry towel. Before starting the complex, you need to do a little warm-up to warm up your muscles - you can dance a little, jump rope or spin an exercise bike, if you have one.

1. Get on your hands and knees. Straighten your legs and rest your toes on the floor.
2. Tighten the abdominal muscles and take turns lifting your legs off the floor, lifting them up a few centimeters.
3. Perform the exercise for a minute. Keep your back straight without arching your back.

1. Lie on your back, keep your hands behind your head, put your legs together.
2. Lift straight legs off the floor and lift to a 30 degree angle. Tighten your stomach without arching your lower back. Hold this position and take three deep breaths in and out.
3. Then double the leg lift angle to 60 degrees. Stay in this position, take three breaths and raise your legs to a 90 degree angle. Stay in this position.
4. Then repeat the same in reverse order. During the exercise, firmly press the lower back to the floor.

1. Lie on your stomach, put your feet together, bend your arms at the elbows and rest your palms on the floor at chest level.
2. While inhaling, lift the body up, bending at the waist, tilt your head back a little. Hold this pose for 30 seconds, then lower yourself as you exhale.

1. Lie on your stomach with your chin on the floor. Put your hands along the body, clench your palms into a fist. Straighten your legs and pull up your toes.
2. While inhaling, slowly raise your legs alternately, and lower them as you exhale.

1. Lie on your back, bend your knees and press to your chest.
2. Slowly straighten your legs up to a vertical position, supporting yourself under the lower back with your hands. Hold for 30-60 seconds.