Novice you are in fitness or conscientiously visit the gym - no one is immune from errors in training. When your efforts do not give the expected effectiveness, and the flat stomach is still far away, it's time to reconsider your approach. Let's go through the list and figure out why our body sabotages our efforts to burn calories.
1. You start the exercises on an empty stomach . Training on an empty stomach not only does not burn more fat, as many believe, but rather the burden on a hungry body will cause fatigue and make it switch to a regime of conservation of energy. Carry out an analogy with a car: if your car is almost run out of petrol, then it will not go much, the same is true for your body.
Preliminary re-dabs give the necessary energy for proper training. Choose complex carbohydrates and proteins: an apple, a slice of cheese, a slice of bread, muesli, a handful of nuts or a protein cocktail. If you are training early in the morning, also do not forget to have a snack, for example, a banana, muesli or protein protein cocktail.
2. After classes in the gym you compensate for the calories consumed by the meal . Which is easy to justify after a hard training, only this can easily undo all the results of your hard work. Many people "eat back" burned calories in a very short time, because they feel hungry. To avoid this, the following simple rules will help you.
First, have a snack of carbohydrate proteins within 45 minutes after training. Low-fat milk with a piece of any fruit or low-fat yogurt with a tablespoon of honey is suitable for training in moderate intensity.
Secondly, continue the day with small, frequent meals containing fiber and low-fat meat, which will make you feel full of energy for much longer.
3. You practice by copying the exercises . Do not know how to do the exercises correctly or how does the simulator work? Find a qualified coach to help you, I do not have another simulator. Invest in five trainings with the coach to make sure that you are on the right track. It is worth every penny spent and will help you to save time and engage more efficiently. Or buy a DVD with a program from professional trainers and practice in front of a mirror, controlling the correctness of postures and movements.
4. You spend hours on the cardio to lose weight . Running or walking on a treadmill or an elliptical trainer does not require complicated skills, which makes it an attractive exercise option for beginners, but limits your results. Cardio-training is an excellent option for a person leading an essentially sedentary lifestyle and who has not been engaged for a long period of time. Nevertheless, adding exercises for endurance to your normal workout, you will increase the metabolic rate and the burning of calories for a day.
5. Swing the press for hours, achieving a flat belly . Spending hours on swinging the press with a "burn" grease on the tummy is pretty much wasted labor. A flat stomach is primarily a result of two things: to remove fat and strengthen the muscles. Working with muscles involves strengthening the rectus abdominis muscle, the skewer muscles (which allow you to twist and turn your body) and the transverse muscle of the abdomen (the deepest layer of abdominal muscles). Most importantly, find your "golden middle", balancing consumed calories and reducing your body fat in general, including physical exercises. And then you are on the right path to a self-centered flat belly.
6. You spend hours in the gym . Good training does not require practicing chasimina simulators. You become better not during training, but in a break between the two. You should rest well in order to increase your training effect. Optimal nutrition and rest between classes - that's how you get the results. During strength training, you do not need to strive to increase the weight load and the number of repetitions. It is enough from 12 to 15 repetitions and not more than 2-3 series of exercises, otherwise efficiency will go down.
7. You expect a feeling of pain after each workout . The presence of pain after exercise is an optional indicator of achieving results and is not a measure of the success of training. Muscular - this is the result of microtraumas of muscle fibers, which lasts from 24 to 48 hours after training.
8. You love your training program so much that you can already do it without thinking . This may be very convenient for you, but progress at a certain point will stop, minimizing the results. Create your own set of basic exercises and diversify it, varying the rest of the exercises, their pace and weight of additional equipment.
9. You rely on the cardiovascular testimony to understand how many calories you burned . Really nice after an hour of training to see on the monitor that you burned 500 calories. But this can only be misleading. Cardioversion usually calculates the calorie expenditure per person weighing 90 kg. Thus, a woman weighing 70 kg can believe that she will burn more calories than she really is. A person weighing more than 100 kg, on the contrary, will burn more calories than is displayed on the monitor. Calculation of calorie burning for each person is individual and is calculated on the basis of oxygen consumption. An accurate assessment requires training and appropriate equipment. Use a heart rate monitor that attaches to your chest to get more accurate readings based on your height, weight, age and gender.
Do not lose patience and perseverance on the way to the figure of your dreams, because the real results are not achieved by water. On the contrary, run away from those who promise you this. The sequence of lessons, an individual program for your body type and specific goals is the only way to achieve your cherished goal.