Many newcomers, once determined to lose weight, start too intense at the same time engaged in fitness, limit themselves in many foods, day and night to count calories to inadvertently eat a gram more. But few people can withstand more than a week like rhythm - the body asks for mercy.
Elementary Watson!
First of all, you need to limit yourself in an effort to engage in sports daily. Firstly, it is quickly bored and you throw fitness room, and secondly, the muscles are restored not immediately need some time, a day or two. Try to make the transition from the old life, when you do not know where the gym, to the present, full of hope for weight loss, was smooth and calm.
Remember the basic knowledge of anatomy, in the end, you can search it on the internet or take a school textbook. And just look at all the large muscles, not so much. Then you will easily perceive the words of the coach about the strain on certain muscles, it will properly distribute and dispense the load.
Heart, you do not want to rest
Beginners especially need to monitor their heartbeat, ie, the pulse, and in general the state of the heart. The tests on the treadmill (stress tests) can detect even hidden cardiac problems.
If during class you feel that heart that something is wrong, immediately stop your workout. Discomfort arising from any, even light pressure on grdnuyu cell or movement can mean intercostal neuralgia. This often happens in untrained people when muscles begin to shrink too much (there is a spasm, which irritates the nerve endings).
If it hurts to breathe, dizzy, and strongly hurts "somewhere inside", then you need to call "ambulance."
There is a contact!
The body adapts over time to the increased load if it is gradual and regular.
Initially, for example, nearly always appears dyspnea. It is easy to begin to respond to these unusual phenomena (lack of oxygen). The brain receives this signal and urgently take measures - breathing becomes more frequent, thus the air restores balance. This process we can not control themselves, as well as the heart.
But after a few months, shortness of breath disappears by itself - easy to adapt and get used to.
The liver also reacts to the load being especially active if a long time there was no load. The symptom is a feeling of tingling in the right upper quadrant - it is unpleasant, but it's safe. To avoid this, you must warm up thoroughly before exercise and dose load. If this feeling still occurred, go to a quiet move, but did not stop, we need to continue to move slowly.
Error-free diet
It is not necessary to introduce changes drastically and power, do not give up, even from one of the most important nutrients - and fats, and proteins, and carbohydrates are vitally necessary to us. Extreme diets do not produce long-term results, but instead the body stops getting essential fatty acids, important vitamins (such as antioxidants, which play an important role in restoring the cells not only brain but also liver and heart), losing weight will go by water and muscle tissue and because it is muscle metabolism play a major role in helping burn stored fat.
Need and vegetable oils, and butter, and fatty fish, nuts and seeds, you just have to cut portions. No harm can be dispensed with muffin, refined sugar, sugary sodas.
Fast weight loss body perceive as "war" and start delayed "for a rainy day" reserves of fat depots on the buttocks, stomach and thighs.
We are helping yourself
The risks and the men, to which matured, not understanding, begin to build muscle mass by eating large amounts of animal protein, protein supplements, drinks and cocktails, not controlling the amount. As a result, the body accumulates stubborn toxic substances that should, in theory, to deduce the liver, but it can not handle the expected load.
When such changes in the diet is necessary to help the liver - to include in the diet of foods that have hepatoprotective effects, ie capable of restoring the structure of cells, displacing them from toxic substances and "repairing" mechanical damage.
The spices (turmeric and cinnamon), cold-pressed vegetable oil (especially linseed and sesame), nuts, seeds contain such hepatoprotectors - essential phospholipids. And one of them - phosphatidylcholine, due to its unique physical and chemical properties, improves blood supply to the muscle tissue, filling the muscle energy and vitamins, increases their tone and increases their efficiency.
The daily body's need for these essential substances in quite large - about 10 g, but during intense physical exertion, it increases.
The main rules of fitness workouts for beginners
1. Start with a large load on the muscles - the press, thighs, buttocks. Experts say that it can change the hormones since the amount of testosterone in the blood under stress on certain parts of the body increases. In addition, the muscles in anyone, even an untrained person is always in motion, and they are easier to "rearrange" the increased load.
2. Trenirytes regularly, avoiding big gaps.
3. Remove make-up before a workout: Sweating - a necessary condition for proper training, sweat and cosmetics are mixed, the pores in the skin become clogged and can become inflamed.
4. When you exercise guided by a slow or average pace, under his breath. When you are doing stretching exercises muscles - progressive movement to the "time" and return to the starting position - at the expense of "two".
5. If after you engaged in fitness Body feel pleasantly tired, and after a rest - a burst of energy, it means that the load and pace of the exercises have been chosen correctly.
6. Shower after school - not only hygienic procedure. When you load the body excretes lactic kislotuv muscle and sweat, so it does not soak back, it must be washed off. It is because of this acid we feel pain in the muscles after a workout. The best way to neutralize its effect - massage and ... a new training.
7. Your regular trips to the gym - one more reason to get rid of bad habits, if they exist. Metabolic processes start working at a rapid pace, and it means that the breakdown products of nicotine and alcohol absorbed into the bloodstream with enhanced speed.
Oksana Herasymenko
Fitness
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