A lot of people want to look better and try to improve their body. Personal trainers, fitness models, and nutritionists can give you the answers to most of your questions, but people often overlook this and try to do it all through questionable articles and questionable sources. We’ve put together some popular questions that a fitness trainer is likely to have and we’ll try to answer them as best we can. But if you are really determined, you better go to professionals like https://www.fitnessbaddies.com/.
What do you need to know before you start running? Isn’t that harmful?
Running is becoming more and more popular, so this question is becoming a bit of a myth. And the fact that this kind of activity is bad for the knee joints is probably the most popular of them. Usually, such myths arise when people neglect the rules of training and take the wrong approach to the process.
Running can only be harmful to health when the load does not match the physical condition of the person involved. After all, its volume is individual and depends on several factors: age, level of training of the muscles of the legs and the body as a whole, the presence or absence of overweight, equipment, history of injuries, running technique and regularity of sport.
For example, weak glutes and anterior thigh muscles can cause instability in the knee joint. And running shoes with insufficient protection and fixation of the feet during running lead to increased impact loads.
However, when the running load is right for you, the process is only beneficial for your cardiovascular system and joints. Studies show that runners live an average of three years longer and have a 25-30% lower risk of premature death than people with low physical activity.
Before you start running alone, follow these four steps:
- Get a full examination by a sports doctor to understand the current state of your body and its preparation for exercise. This step includes examinations by several specialists, laboratory tests and tests of cardiovascular function. It will help you to avoid overwork and prevent injury.
- Choose the right running shoes and equipment. Running shoes should be flexible and elastic enough (for good cushioning) and provide good foot support. Clothing must be appropriate for the season, wick away moisture and thermoregulate.
- Connect to a functional minimum: Prepare your corset, abs, glutes and legs for the effort. Functional training is a repetition of the movements you see in life and consists of exercises that help you develop your athletic performance in a holistic way: endurance, flexibility, flexibility and endurance. endurance, flexibility, mobility, coordination and control of movements.
- Work with a coach on your running technique, because it is more difficult to retrain than to start from scratch. Even small adjustments to your footwork and posture can dramatically reduce your risk of injury.
How to build muscle mass without supplements like protein and creatine?
Sports training, genetic code, diet, metabolism and even the environment are all important factors that determine the dynamics of muscle mass gain. The formula for efficient pumping: a harmonious combination of regular muscle training, a competent approach to diet and a careful approach to the recovery process.
- Start each workout with a warm-up. It is an axiom.
- Work with your own weight. Such a load does not lead to intensive muscle growth, but it activates a significant number of muscle fibers and increases their density.
- Exercising with weights. This is the next step after working with your weight. If your goal is to speed up muscle growth, you can choose the failure training mode with 8 to 12 reps and 70 to 80% of the maximum load. The optimal number of sets is three or four. To create metabolic stress, we recommend taking 30 to 120 second breaks between sets.
- Pay close attention to nutrition and track your calorie intake. Your goal is to supply your body with the necessary amount of energy in the form of fats and carbohydrates, as well as the building material for muscle – protein. It is a sufficient consumption of the latter that will allow you to refuel without sports nutrition. It is possible to effectively build muscle mass by creating a 10-20% excess of calories over the daily norm. The ratio of proteins, fats and carbohydrates should be 35:25:40. Eat regularly in small portions and avoid starvation. Reconsider the percentage of excess calories as you build muscle.
- Don’t neglect recovery. Active growth and regeneration of muscle fibers occurs during this time. It usually takes 48 to 72 hours, which means you shouldn’t train more than three times per week. Exhaustion and overwork slow down the processes of muscle mass growth.
What’s better: Crossfit or regular weight training?
There is no definitive answer to this question because everyone has their own goals. It is correct to ask the question: what is best for me? Let’s sort it out together.
Bodybuilding exercises – Classic weight training is suitable for those who want to reduce fat and gain muscle mass, increase muscle development or work certain areas.
Weight workouts are designed so that each muscle group is worked out individually in a series of isolated movements, where the priority is the quality of each of them, rather than their functionality. Also be prepared for the predominant aesthetics to determine the strict attitude to the diet during exercise with weights.
Crossfit – This type of training is distinguished by the variety of types of load and high intensity, as well as the fact that it achieves several targets at once: destroys extra calories, increases the functionality of all muscle groups and increases their endurance.
If your goal is to become more athletic, enduring, and strong without focusing on specific muscle groups or increasing muscle mass, then CrossFit meets those demands. But if you’ve never done serious exercise before, be careful: beginners have a higher risk of injury when performing intense and complex CrossFit exercises.
How to lose weight without losing or even gaining muscle mass?
At first glance, these goals seem opposite. To lose weight you need to create a calorie deficit, while in order to gain muscle mass you need to consume more than your daily intake so that your body uses the extra energy to build muscle.
But it is possible to burn fat without losing muscle mass. This process is called recomposition (change) and requires a specific approach to diet and exercise. A common approach to body recomposition is the “cyclical” diet.
Its essence is to alternate the days of consumption without carbohydrates with the days when the carbohydrates are consumed. Thus, on training days, you provide your body with excess calories, and on rest days you reduce their quantity, maintaining a small deficit.
Be prepared for this process and follow a few simple rules:
- Include more protein-rich foods in your diet. And be sure to control your water balance.
- Adjust your training program: don’t work to your limit. Also, focus on strength training exercises with weights and a small number of repetitions.
- Check your progress regularly. Also, adjust your nutrition and workout program based on your results.
- Monitor your weight and physical condition. If you’ve started putting on pounds, but your body has become less lean and muscular, cut back on carbohydrate intake on workout days. And if the weight began to increase, but the proportions and shape of the body do not change, then maintain the diet, because in this case, the increase is due to the muscles, and not to the fat.
How do you stay in shape if you work from home and spend a lot of time sitting?
Plan short breaks during the day to allow time for exercise. This is good if you have a minimum of equipment: a mat and dumbbells, which will allow a complete workout at home. Before class, do a descending warm-up to warm up your joints and muscles. To do this, start at the neck and work your way down to the lower body.
Then do a simple, comprehensive workout: do squats and lunges, push-ups, twists, a sit-up bar, and deadlift with a comfortable weight to load your back muscles. Over time, increase the load – complicate exercises and add weight. For example, you can start doing side lunges, barbell squats, push-ups with a narrow grip, dumbbells for the lateral abdominal muscles, and a “boat” for the back muscles.
In addition, you can find a suitable distance education program. During the quarantine period, sports organizations, fitness centers, streaming services, and sports brands prepared a huge amount of paid and free video content for everyone to exercise at home.
You can easily choose the right exercise program and direction for you, then download a home workout app or open the sports section of video services on your TV and workout at home.