Get The Body You Want
Everyone is dreaming about having a sculpt body according to his imagination , desire , it depends and differs from person to person there are those who want to lose weight and there are others who wish to build muscles ,the variety of goals doesn’t matter because the two wills (burning fat and building muscle) have the same strategy even the same methods except some few details concerning training and the intensity of the exercises .For this you need to gather between specific factors nutrition and workouts .
Let’s start by the workout that is an essential item :
Training increases muscle strength by making your muscles work against a weight or force , also it improves your sport performance , flexibility , mobility , balance and posture ,decreased risk of injury , increased bone density and strength and reduced risk of osteoporosis.
Basic principles of training
Training consists of various components. It includes the:
Program : your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises
Weight : different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your training session
Exercise : a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles
Repetitions : refers to the number of times you continuously repeat each exercise in a set
Set : is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
Rest : you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken
Variety : switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen
Progressive overload principle : to continue to gain benefits, training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises , sets and repetitions, help to make sure you progress and improve
Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.
Further , To get the most gain from training, you need to progressively increase the intensity of it, according to your experience and training goals. This may mean increasing the weight, changing the duration of the contraction (the time during which you sustain holding the weight at your muscle’s maximum potential), reducing rest time or increasing the volume of training. Once you’ve been doing training regularly for four to six weeks, you can progressively increase the intensity of your training as your muscles adapt. Research suggests that expert supervision and instruction may improve your results as it will ensure you practice proper technique and follow safety principles. If you experience any discomfort or pain, contact a health professional before progressing with your program.
Now let’s move to the nutrition :
Eating around your training is vital to your progress. Find out the best way to get the nutrients you need for the best results and research indicates that what you eat before, during, and after your workout may be the difference between meeting your goals and falling short.
Here’s how to harness the power of peri-workout nutrition so you can perform, recover, and grow faster than a weed.
- Don’t eat foods you hate.
To create lean muscle, you don’t have to exist on boiled chicken breasts or steamed broccoli. You can still eat all of your favorite foods as long as you maintain your macronutrient ratio throughout the day.
There has been a lot of research on the subject of ideal macronutrient ratio for a lean, healthy body. Here’s what the optimal breakdown looks like: 30 percent carbohydrates, 30 percent proteins and 40 percent fats.
A healthy mix of these macronutrients is the best way to fuel your body. Fats are important for hormone production, which is essential for healthy life. Carbohydrates provide energy for our life and workouts. When we consume healthy, carbohydrate-rich foods like fruits, vegetables, yams, sweet potatoes, brown rice, quinoa, oatmeal we get lots of necessary fiber. Proteins are building blocks of every cell in our body, our muscles included
- Find the eating plan that works best for you.
Don’t arbitrarily follow rules like eating five to six small meals a day, eliminating certain foods or eating at very specific times. You have to find what works best for you. For some people, that means eating two or three bigger meals a day. Others practice intermittent fasting, which is where you go 16 hours a day without food, but eat two to three large meals during the rest of your day. Whatever route you decide to follow and make sure it’s sustainable for your lifestyle.
No matter how perfect our macronutrient ratio is, if we eat too much, we are not going to see our abs, ever. If that’s a goal, you may need to cut back on how many calories you’re consuming. Once you’re in maintenance mode, you can up your calorie consumption a bit. Your calorie consumption varies depending upon what type of work you do and the intensity/frequency of your workouts.
However , Visualization of our goals and our new life is one of the most important rituals we have to adopt to maintain our physique for life. It’s important to visualize the process and lifestyle choices we make ona daily basis: healthy eating, working out, enjoying being fit and healthy, shopping for clothes for our new body and enjoying our new friends who are into a similar lifestyle.These tips, combined with training and an active lifestyle will allow you to get the body you want . If you follow these rules you’ll be able to sustain your efforts for as long as you want!
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