We all want to look beautiful and have a slender figure. Therefore, many people go to the gym to put the body in order. But what if there are extra pounds? After all, the result of training will not be visible under them. It is necessary to decide what to throw all the forces: to create a relief or to burn fat.
There are many myths that people believe. Most often this is why it is not possible to achieve the desired results. In this article, we swami will understand what is true, and what is false.
Myth 1: For weight loss is necessary aqua aerobics, aerobics, callanetics, and simulators should be left at last
You need to know that losing weight is facilitated not by the name of the lesson, but by the frequency of your heart rate in class. If you train with a pulse rate of 160 beats per minute, then training will be for endurance. It is thanks and burned fat. When the pulse exceeds 170 beats per minute - this is already power training, which helps to pump up muscles.
A high pulse can be achieved both in step-aerobics, and in the basin. The less often you engage in sports, the more often your heart beats. If in aerobics you will suffice the air with your mouth, your head will be pounding with milk, your body will sweat with sweat and your legs will spin, then you will train the force, and not burn fat. And such a load is not the best way to tell your heart. Therefore, it is worthwhile to look for slower lessons, for example, to start studying on a treadmill. There you can set yourself a suitable pace.
Myth 2: On simulators, you can not lose weight
This is not true. To begin with it is necessary to take into account the fact that the simulators are different. For example, cardiovascular equipment: an exercise bike, a running track, a stepper, an ellipsoid. All of them give a load similar to aerobic. Next, that is worth considering - many perform incorrect exercises on power trainers. Even exercises with goods, cables, blocks and so on, do not pull real strength training. With the right approach, your pulse should rise to 170 beats, with the number of times in the repetition should not be more than 10. This means that the weight should be very large. Most often, they begin with half their own weight for the chest and shoulders, and their own weight for the back and legs.
Such training should last no more than 40 minutes. This time you will be enough. In fitness clubs, the lesson should last for up to two hours. At the same time, the weight should be small, and in one approach the number of repetitions should not exceed 30 times. Do not forget about rest between approaches. With this training you do not pump up muscles, but bring them into tone. And the most important thing is that it will help burn fat.
Myth 3: Strength training can greatly inflate muscles
So it is, but for this it is necessary to deal with a big weight. Some people immediately after they come to the gym, muscles begin to increase in volume. Why does this happen? Everything is very simple. As long as you lead a sedentary lifestyle, your muscles will gradually atrophy. As soon as you start exercising in the gym, the muscles begin to receive a load and accordingly, they increase slightly in volume. In the first half a year, the large muscles can grow by 2 cm in volume. But if at the same time you get rid of extra kilograms, then the volume of the hips will not increase, but only become denser. If you want to pump up muscle mass, then you will have to make a lot of effort. Muscle muscles grow much worse than men.
Do not be afraid of muscle growth. After all, they should account for approximately 30% of the body weight of a woman. Without training, we lose up to 3.5 kg of muscle mass over 10 years. Because of this, the elasticity of the buttocks and chest diminishes, the posture deteriorates, the skin becomes saggy. We notice the age changes of our body. Thanks to the training you can hide your age from others.
Myth 4: It's very difficult to pump muscles in home conditions
This is a misconception. At home, we can use our own weight. Try to load them as much as possible the muscles that you want to pump. If it's the buttocks and legs, then learn to squat at one foot. If it's back and chest, then squeeze off the floor. You can use the traders and even dumbbells. In the sports goods store you can find barbells of any weight.
Myth 5: To get rid of fat deposits in the hips and abdomen, you need to do special exercises
As you already know, to get rid of fat, it is necessary to work with a pulse rate of at least 130 beats per minute. It does not matter how you do it: endless mahami or walking on a treadmill. It's different to change your body proportions. This requires strength training.
Myth 6: First you need to throw the weight, and the loan build muscle
It is best to do everything at the same time. For the time until you lose weight, your muscles will be nothing. Therefore, combine training for weight loss and build muscle. You can choose and such lessons, where there are just two types of workload: group exercises with dumbbells, a small barbell and other weights. Do not forget about proper nutrition, otherwise there will be no sense.
Myth 7: Dumbbells dumbbells only for "advanced pitching"
Classes with a barbell and dumbbells will not prevent anyone. Nasil simulators the muscles will work separately: on one - the legs, on the arms - on the third - the back and so on. Why spend so much time on all simulators, if you can use up to 80% of muscles in one exercise. For example, when squat with a bar. Here the muscles of the legs, back and muscles are working.
Myth 8: After every training should all be sick
This is not true. That after every training your muscles ache, it is necessary each time to give a big load, and each employment it will need to increase. Perhaps in professional sports this is permissible. But if you are doing it for health, then after training, you should feel a slight strain in the muscles and a pleasant fatigue, and not complete exhaustion.
Myth 9: Weight gain can increase from strength training
It's true. Our muscles are heavier than fat by 30%, so you can get heavier, but at the same time look slimmer than before. That's why you should not rely on the scales, but on the centimeter tape. It also happens that in the first weeks of classes not only weight but also volume increases. This does not worry. After all, the muscles have already begun to grow, and the fatty layer has not yet burnt down. Perhaps you just need to spend more time training your stamina, not on strength. Although there is another option - improper diet. If you eat a lot, then reconsider your diet and enter into it only healthy food.
Thanks to strength training you can escape from:
pain in the lower back, curvature of the spine of iosteochondrosis. They support the spine, even when the ligaments are not straightened;
obesity - only muscles can get energy from fat, other organs are not capable of this. Therefore, the muscles burn fat around the clock;
diabetes - it is proved that the load can increase the sensitivity to insulin and the tolerance of glucose, so fitness is recommended even for those who suffer from this disease;
hypertension - after proper training your pressure will return to normal;
Atherosclerosis - training improves the ratio of bad and good cholesterol in the blood.