How to eat right and exercise to quickly get in shape

I swing, but do not see results. How to build muscle fast?

To build muscle, you need to understand how they grow. You can do without it, but if you know what is the essence of the process, you can influence it and to enhance the effectiveness of training.

To build muscle, you need strength training. During the exercises with weights muscles contract and they appear microtrauma. The body needs them to "heal", for which he uses a protein and "repairs" muscle. So we added new and muscle to grow old muscle fibers.

To build muscle fast, you need to properly train, eat and give the body a rest. If you're missing something, workout becomes less effective: the muscles grow slowly or does not go away fat from the abdomen.

How to train?

Take a few private lessons with a trainer

Personal trainer - a pleasure not cheap. If you can not afford personal training on a regular basis, take a few classes to start. The trainer will show you the techniques and learn the basics, and will be able to continue to engage themselves.

This is important, because the effectiveness of strength training depends on the correct execution of each exercise. If you're doing squats incorrectly or becomes, the load can be distributed correctly - it is likely to get injured.

Start slowly, engage in regular

Daily workouts to loss of pulse will not give you that result, which you hoped. Overtraining does not allow to be engaged in full force, and the body does not have time to recover and build new muscle. The effectiveness of the daily training willResistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. the same as if you were doing 2-3 times a week.

If you want to go to the gym every day, alternate between strength training with cardio and do not ignore fatigue: when you feel exhausted, take a break.

Do not exercise the hungry

If you do not have the energy to do the exercises, there will be no results: nachnoto you get tired quickly, can do less sets and reps.

To stock up on energy and preserve muscle mass, eatPre-Workout Nutrition: What to Eat Before a Workout. 2-3 hours before exercise. Meal should contain proteins and carbohydrates. Proteins help to maintain and increase the amount of muscle and carbohydrates provide energy. For example, for 2-3 hours before workoutSome Examples of Pre-Workout Meals. eat:

• buckwheat with chicken breast and vegetables;
• scrambled eggs, a sandwich of wholemeal bread with avocado and fruit.

If you do not have time to eat before a workout, do protein-carbohydrate snack: one hour before lessons eat Greek yogurt with fruit or protein bar "Champ!».

Come to the training plan

Agree, it's easier to do the exercises when you have a clear plan, than after each approach to think what to do next. workout plan does not allow to stand still and wasting time. You act according to the instructions and do not waste your efforts on decision-making. This reduces the level of anxiety, and classes are not associated you with something difficult.

Begin to exercise those muscle groups that are important to you

At the beginning of your workout you have a full supply of energy. Therefore, the first approach you will be able to do in full force and give the maximum load on the muscles. With this in mind, start with the power of those muscle groups that for you with priority: you work them out better than others.

What need is there to quickly get in shape?

To build muscle, remove belly fat and speed up metabolism, the body needsQuality protein intake is inversely related with abdominal fat. protein. It is necessary for the health, not only the athletes: protein reducesA high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. hunger, helpsThe effect of protein intake on 24-h energy expenditure during energy restriction. spend more calories and strengthens the immune system. And if you want to pump protein is doubly important: it contains amino acids that are involved in creating muscle tissue.

Adult per day is recommendedIntroduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health. eat 1.2-1.6 g protein per 1 kg body weight. If you exercise, the rate should be increased to 2 g per 1 kg of weight.

So, a 70 kg person needs 84-112 grams of protein a day, as adjusted for training - 140 grams per day. This 200 g of boiled chicken breast, 2 chicken eggs, 200 grams of cheese and 100 g of salmon. All this should be eaten every day.

I can not eat so much chicken breast and cheese. How do I get the rate of protein?

If you are unable to eat as much protein foods, try to include in the diet of protein powder. For example, protein shake «! Champ» contains 25 grams of protein per 100 grams - the same as boiled beef. At the same time it low in carbohydrates and fats, allowing you to reach the rate of protein per day, not exceeding calories.

At the cocktail two flavors: vanilla and chocolate. You can drink it 1-2 times a day. For example, for breakfast before a morning workout or between lunch and dinner - get a tasty and healthy snack.

Protein - it's not "chemistry". It is made from whole milk powder and egg whites.

It is perceived by the body as normal food and well absorbed. Protein shakes «Champ!» Enriched with prebiotics, chrome, do not contain gluten, coloring agents and preservatives.

How can I lose weight fast?

You need to follow the diet. Many people think that if you play sports, you can have more. Truth in this is: at regular trainings we spend more energy than if you spend weekdays in the office. But to lose weight, the body needs a calorie deficit: it is necessary to spend more than you consume.

The deficit can be created not only by diet, but at the expense of training: you consume calories, but exercise. For example, an hour of moderate running and swimming - about 550 kcal, strength training - about 800 kcal.

Their rate of calories can be calculated using the formula:

For men: (5 + (10 × weight [kg]) + (6,25 × height [cm]) - (5 × Age [years])) × k
For women: ((10 × weight [kg]) + (6,25 × height [cm]) - (5 × Age [years]) - 161) × k

k - factor to correct for life.

• 1,375 - if you train 1-3 times a week;
• 1.55 - If exercise 3-5 times per week;
• 1,725 ​​- if you load yourself with heavy workouts 6-7 times a week.

Make a menu so that it does not exceed the rate of calories. The diet should consist of 25-30% protein, 55-60% from carbohydrates and 15-20% from fats. With such a diet and regular workouts you will achieve weight loss.

How not to lose motivation and training to throw?

Set a goal

For example, to lose weight by 4 kg in two months, to increase the volume of the biceps at 3 cm per month. The specific objective of motivating and does not allow to go the distance: you have something to strive for and you see sense to go to training.

If you exercise for good health, motivating lessons with friends, for a year subscription to a fitness club or registration for the 10-kilometer race.

promise award

Invent yourself a reward when you reach the goal. For example, if two months you will lose weight by 5 kg, promise yourself a new dress or sports equipment. If you do not miss a single lesson, give yourself five massages. Try not to indulge themselves with food: eclairs After heavy exercise can negate all your efforts.

Remuneration shall motivate and to promise something of value, what you really want.

Engage in what like

Diet is good long run. But if you hate running, then quickly to throw the workout than reset at least a pound. Choose just what you like. Want to lose weight - you can use any cardio, even if it will be Latin American dances, or Nordic walking.

With strength training as well. Do you want to build muscle and beautiful terrain, but do not like the gym - try to do exercises at home with their own weight. If you are not ready for power training with free weights - engaged on simulators.

Be alert as mood changes after training

Exercise helps to throw out the negative emotions and feel better. For example, 30 minutes of jogging at a moderate pace bringsA runner's high depends on cannabinoid receptors in mice. a sense of euphoria and reduces anxiety. If you notice the positive effects of exercise, you will not want to miss them.

Learn more about Champ sports nutrition!