Diary "Mass Effect". First week

The "Mass Effect" - a weekly diary, in which I will talk about what it is - to exercise and eat on a strict program. At the same time my coach Tatyana Prokofiev will give tips on nutrition, exercise and talk about how to make your body and life better. In the literal sense of the word.

Tatiana lives in Sydney. I - in Kharkov. We never saw each other, and our relationship is reduced to Skype and the program of training and nutrition that Tatiana was based on the characteristics of my body. All photos "to" are made, the parameters recorded. We start with this:

The entire project will take several months and will be divided into stages. During this time, I have to increase the amount of muscle mass, reduce body fat percentage and improve the power performance. Go?

A diary

The first phase will last six weeks. It is designed for what I train twice a day, five days a week. The diet is fairly simple and consists of four to five meals, which together should provide 2000 calories.

According to the trainer, twice a day for the first week of training should be simple, and the second - harder, the third transform life into a hell. To be honest, it became difficult in the first week. Over a lifetime, I trained twice a day, a few times, despite the fact that I love to do. Already after the first week I realized that I was expecting more from myself.

The second training session in the evening was often a burden. Basically, only the first 10-15 minutes. Then I went into a rage and felt as if engaged in for the first time that day. Surprisingly, a small caloric did not affect the amount of energy. It is not enough only two training sessions, but also at work, meeting friends and a fairly active lifestyle. I began to sleep less and wake up faster.

Public time makes itself felt. Realizing that in my attempts to get in shape will follow the people, I do not allow myself to move away from the feeding program. Frankly, this is unexpected. In my heart I was ready to advance to dissemble and say that everything is in order, at the same time podedu cookies.

However, there are cookies in the diet. On the day of training is one of the meals is as follows:

1. 50 grams galetnogo cookies.
2. 150 grams of curd.
3. Apple or berries.

First aid kit, which used to be a pain medication and vitamins for cats, enriched with fish oil, glycine, gingko biloba, zinc and magnesium. Sports nutrition little: creatine, protein, BCAA's and glutamine. The latter two are still going from the online store.

Before the start I thought that the main problem is lack of time. I was lucky: the gym is located on the first floor of my house and on the way I spend from two to three (if black ice) minutes. Now I get up an hour early and have time to all the same as ever. Trying to analyze, due to which I free up time for training gave disappointing results: Twitter aimlessly surfing the Internet.

Training themselves are much more active than when I was alone. I found it difficult to motivate yourself to engage the limit, as there was no incentive. So I regularly go to the gym, running, but about overcoming himself was not even mentioned. Now each exercise - this is a small test that I do I maintain with honor.

The only thing I was afraid of - it's for my back. It so happened that I still do not know their diagnosis. After a silly exercise a few years ago in the style of "sit more than friends" or "shake so that all ofigeli" I have back problems. If axial loads (deadlifts, squats) often had failures. After one of these failures, I could barely walk for a few weeks.

So my training last year were based on one key rule: no becomes rods and squats. Retweet this to the coach, I had expected the training program, which is neither one nor the other exercises. Not a bit of it.

Scheduled deadlift twice a week. On Monday and Friday. You see, the problem is not that I did not want to do it. The problem is that I I feared her to do. We learn from our mistakes, and fell back five times - this is one of such errors.

But I decided to follow the program at least until the first case. I did not expect that everything will go so well. I do not know what it is connected: with an active warm-up before exercise, the fact that I spent several hours studying the proper technique execution, or the fact that the back held itself. I decided not to look for the cause and simply rejoice in the fact that the back does not makes itself felt.

recommendations coach

A few weeks ago I received a letter from Alexander to the proposal show that, firstly, the online training are effective (It all depends on how they are organized), and secondly, well-built training for the individual - is the key success. We have started to operate. For three months you will be able to follow the progress of Sasha. Moreover, I will talk in detail, as Sasha will be built training progress.

Of course, someone will take an interest, why not just put the program in free access: Let other people also exercise. My answer is this: you can give a man a fish, and you can give him a fishing rod and teach the fish to catch. By itself, the program of training and nutrition - it's just a set of exercises and food. Not the fact that if you're not Sasha, it will suit you. I want to tell you about the principles of training and nutrition so you can use them when necessary, able to analyze your mistakes and choose the best option (note, not the best, and optimal).

Every week I'll talk about nutrition, exercise, my expectations from Sasha and discuss the results. I invite you to take part in the discussion. Speak your thoughts in the comments, and in the next issue, I will answer the most interesting and frequently asked questions.

Today I want to tell you about how I picked up the principle of supply and training for Sasha. For convenience, I have made a step by step scheme for you.

Step 1. goal Setting

Before you start working, we got in touch with Sasha and discussed in detail exactly what he wants, which expects from training. In general, the goal was clear: you want more muscle, less fat (although he was so very little), I want to improve the power performance and generally get interesting exercise.

I always write in detail what I said on the advice people, paying special attention to how it is said, and even in what order. Sasha immediately noticeable are two important criteria for the exercise: it was interesting (It is interesting, and he even said that said that?), And to have more muscle and less fat. That is, the improvement of athletic performance - it's more from the category of "nice to have". Thus, the program I was so, so it was interesting to practice and was a notable result.

When you set a global goal, it is important to understand what is important to you: to bring the training to you or to enjoy the result was noticeable after a minimal amount of time? That the result was more important than the outside or do you feel? Or maybe, the satisfaction of achieving certain security indicators such as bench press barbell?

Step 2. restrictions

This is all great, when a person works on the principle of Smart and set itself specific targets, but before you do it, you must understand (and accept) all its limitations.

To begin, we have discussed with Sasha, if he has some health problems. It turned out that nothing serious, but there are small features that should be considered in the training. Firstly, according to Sasha, as a child he had tachycardia, which took place after the surgery 10 years ago. For me, as a coach, this means one thing: you need to be extremely careful with demanding workloads (jumps, sprints). Second, Sasha complained that when axial loads from a sore lower back. In this case, you need to understand why this is happening. I asked to make a video and squat again carefully reviewed the pictures.

Photo immediately obvious that Sasha has kyphosis, that is, the curvature of the thoracic spine with the formation of a small hump. At the same time there is a small anterior pelvic tilt. This, too, can be easily seen in the photo and on video. Naturally, it is in any case not a diagnosis, but just my note about some features of Sasha's body with which to work. More information about the pelvic tilt and training with various back problems, I will write in the following editions.

Another important point when we talk about the restrictions - it's a lifestyle and mode. Sasha daily routine is quite easy, so I had a choice in terms of the number and length of training. It happens that my clients only have 2-3 days off for training. Sometimes, there is no time to train for a long time, so all the training takes 40 minutes to warm up, with train-wash-change. In general, the style of life - is an important condition in the planning of the training.

The latter - a requests in terms of training. Of course, I'm already in the process of talks about imagine what kind of training to choose, but always listen carefully to the wishes of the students. Someone who likes to train to a burning sensation in the muscles. If such people offer the typical powerlifting training, they will have the constant feeling that they are underperforming. There are people who, on the contrary, burn from mnogopovtornyh training. They are much better malopovtornye workout. For more information about how to determine what type you concern, I also will tell.

Step 3. Setting goals

The goal - it's your "want", and the problem - it is "will." The objective should be very clear. In fact, you are testing the hypothesis: if you do so, you will like this.

Sasha and I have set a very ambitious but realistic goals in his case. In general, it is necessary to remember that different people have different characteristics, so the results of two people exercising can vary in the same program.

Step 4. Choosing a training scheme

Here an important role is played by all of these things plus coaching intuition. In fact, when the coach selects a program, the so-called scientific guess (scientific guess). No one really can not say what the result will end up. We can only watch and adjust along the way, making the individual program. The better you know your customer, the easier it is to pick up his program of diet and exercise. Why the double training session and what is their benefit, I'll discuss in a future release.

Step 5. selection of food

Here, too, I'm not going to go into details. I can only say that:

Trainings are always asking food.

Never vice versa. Caloric always determined physical activity. If someone goes to twice a week, yoga, why I do it the same number of calories as krossfiteru?

Despite the fact that Sasha had two training sessions a day, calories still quite low. This can be explained by the fact that initially its calorie was only about a thousand of a penny. However, Sasha caveat that it was only last two weeks, and before that it was more fun. Nevertheless, I looked up calorific value of only up to that level, to ensure its energy for a given volume of training. It is natural that in a week will increase the caloric need. And still in the preparation of the menu, I paid special attention to their favorite and least favorite foods.

Feta cheese, pita bread, grapes, pasta, bananas - that's what Sasha loves, so eat pasta in the diet. With the addition of calories will be more and bananas and grapes, and then the cheese. I am advocating that the menu was simple, but quite tasty. What is the point force yourself unsalted chicken, if then still in the body, this chicken will fall apart into its constituent macronutrients. If a person loves beef, then it's better to be beef. If a person prefers cereal pasta, then let them be whole-grain pasta or pasta from durum wheat. Thus, the probability that the person will comply with the program, much higher.

In the next issue I will discuss what is the advantage of training twice a day and who will approach similar training.

Tips

Workout week, I realized that I know a lot of new and useful information about training and nutrition. Several sources: in the first place - Tatiana's recommendations, then - own feelings from the process. At the end of each article I will briefly talk about what useful I learned this week.

1. Several glycine tablets before bedtime to improve sleep and allow you to sleep in less time.
2. The body gradually gets used to any loads. There is a feeling that the two practices is not the limit.
3. Observe time rest between sets - this is important. The heavy exercises to relax more in the lungs less.
4. A teaspoon of butter oatmeal makes it many times more fragrant and a bit tastier.

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If you want to get the same program, but sharpened by yourself, write Tatiana. it also conducts its own blogWhich gives more advice. Ahead of the second week, which should be more complex and interesting.

I would like to tell you about what kind of format you are interested in the article: more concise or long story. And tell me that you would like to see more.