Here we are cold. And summer, with its warm, gentle sunshine, fun trip, hotels, swimming pools left behind. Unfortunately, recreational activities, often to go to nature, swim in the rivers or the sea — entertainment in season. Sit on the flats, don’t move, the street ran a dozen meters to the car or bus, well, a maximum, on what we need for the morning exercises…
But this is too little for the human body! At work, often sitting at home, too — dining table, TV, computer… physical Inactivity is slowly but surely leads to a state of disrepair our cardio-vascular system, respiratory system, weakens the ligaments, deprives endurance. And after a rather difficult person to engage in vigorous activity, it simply does not have enough strength, not enough breathing, whining muscles, sick back …
What is the way for an untrained person? How, without breaking itself and imposing its will, yet to take care of your health, strengthening your body?
So, today let’s talk about how to eat before and after exercise in order to lose weight and to build muscle.
Let’s start with building muscle.
If your goal is to build muscle, workout and proper diet is required. Training in this case should be 4-5 times a week, with large weights and small number of approaches. Special attention should be paid what you work with weight should be based on the limit, i.e., the latter approach should
really be the last, not so that you have 20 times can raise the dumbbell, for example. Cardio activity should be, but more in the form of warm-UPS and cool-downs, i.e. not as intensive as those who want to lose weight.
About the power situation is this:
Before exercise for 15-30 minutes, you must drink a protein shake and eat a piece of fruit.
Many people prefer to train in the evenings. So the question is: how to eat after a workout, in this case, it is also Continue reading
Perseverance is considered an essential attribute of success. Especially in sports. But recently, doctors have found too many athletes, winning laziness and watching physical form, waiting for another danger. Feet eyes are blurring, and physical activity leave a feeling of weakness.
What causes this condition and how to avoid it?
Sports doctors say that overtraining is characterized by two categories of people: beginners, whose bodies are not yet adapted to physical exercise,
and professional athletes who are faced with the “plateau effect” (stop progress in their achievements and seek to improve the situation by increasing loads.
The main mistake of all who go overboard with exercise, it is the principle of “more — better”. But whatever goal you pursued: to lose weight, increase fitness, improve health, — athletic exercises, as a medicine, should be properly dosed. Excessive tension leads only to exhaustion and upset the systems of the body, feeling Continue reading