How to prepare your body for the summer, if you've played sports

Let's face it: We love it when our body like other people. Every year in the spring, many think about how they will look on the beach or during a picnic. For those regulars gyms, living in a temperate climate, coined the term "snowdrop" - a man who appears in the gym during snowmelt.

Sport activities are undoubtedly useful. But it is important to understand and accept one idea from which all will be easier: We want to play sports, to please themselves and others. This thesis and are aiming for.

Like yourself and others - is our goal. It does not matter what else is only January. Bringing the body in shape - a long occupation.

Learn about the status of the organism

First you need to know the current state of the body and contact the medical center. Doctors will measure height, weight, strength, lung capacity, blood pressure and heart rate, determine the body mass index body, the ratio of bone and muscle tissue, cell activity, the amount of water in the body, explore a heart. After examination the doctor will write a report and recommend a diet change or do suitable for your sport.

In Russia, you can get tested for free. To do this, we must turn to a specialized public health institutions, which is called "Medical Prevention Center" or something different. Direction can give local therapist.

If you know what state is your body, and do not want to go to the doctor, this step can be skipped or determine the body mass index of yourself: divide your weight in kilograms by height in meters, erected in square.

Values ​​between 18 and 25 will show that body weight is normal.

After you've explored your body specifying the purpose and name the criteria of beauty that you are missing: cubes on the press, ass pumpedBig biceps, broad shoulders and a narrow waist. Depending on what you want, you will need to either lose weight or disappoint.

grow thin

Regular load leads to a decrease in fat mass, although due to the strengthening of the muscles at first may seem that you are gaining weight. Slimming load the body aerobic exercise. In this case, the body uses oxygen produced during respiration. During aerobic exercise, it is important to monitor the pulse. Acceptable corridor for 30-year old man - from 115 to 150 beats per minute, for 50 years - 100-135 of punches. It is important to engage in sports for at least 20 minutes three times a week.

If you want to see the cubes on the press - this is what you need.

A simple and effective way - jogging. It does not require the purchase of a gym membership or specific equipment and is best suited for people with zero physical training. But like any other sport, it requires self-control and discipline. Have to accustom himself to the correct breathing technique (learning to breathe through the nose and mouth at the same time) and run in bad weather and the cold.

Those who think running boring suit other types of training: biking, swimming, or team sports (basketball, volleyball, soccer).

If you play sports seriously at first, start with long walks or Nordic walking.

Defined

The basis of a set of muscle mass - anaerobic exercise, accompanied by heart rate, higher than the aerobic corridor. When performing anaerobic exercise blood does not have time to deliver oxygen to the muscles. The disadvantage is compensated by its atmospheric oxygen resulting in the splitting of glycogen in muscles.

Gradually more glycogen stores organism, increasing power endurance. A muscle growth - reaction to the power load.

Anaerobic load make massive and powerful men, and girls give roundness in the right places and remove superfluous.

The easiest way to increase muscle mass - powerlifting. it is a complex basic exercises: Squats, bench press or incline bench, deadlift. Basic exercises involve the entire musculature.

Thanks to the Powerlifting also drove the fat. Strength training not only burns a lot of calories, but also contributes to higher energy consumption outside the hall, as the more muscle requires a lot of energy.

Bodybuilding in Soviet times was known as "Bodybuilding". Unlike powerlifting, where the main thing - increase strength, bodybuilding is designed to create a harmonious, muscular body. In addition to basic, bodybuilders performing isolation exercises for individual muscle groups for the harmonious appearance of the muscles.

Eat right

Sport activities include not only exercises but also a lifestyle change. a sufficient amount of sleep is required for effective training, reducing the overall level of stress and proper nutrition. Athletes, fans tend to underestimate the importance of nutrition.

Number eaten proteins, fats and carbohydrates consumed and used during the day to count calories on a regular basis is desirable. Previously eaten athletes recorded in a notebook, but now, thanks to web services and mobile applications, to control the diet may even lazy.

Regardless of whether you want to lose weight or build muscle, drink more water and eat less salt, spicy and fried.

For fat burning in the body it is necessary to arrange a light calorie deficit. It is important to understand that with a sharp transition to a low-calorie diet the body will operate in economy mode. Scientists have proven that the low-calorie diet and daily aerobic exercise with the fat in body activity decreases and muscle mass than in load in conjunction with power to maintain current weightEnergy expenditure and physical performance in overweight women: response to training with and without caloric restriction..

Reduce your caloric intake gradually. To begin, eliminate fatty, sweet and flour and start to eat more often throughout the day, but in small portions. Two hours before and two hours after the workout refrain from eating. After six o'clock in the evening eat low calorie healthy foods: green vegetables, low-fat protein foods.

After a week or two to compare the weight of the same. If it has not changed, it is possible to reduce the calorie content by 10% and see how the body reacts more in two weeks.

Lose weight without harm to health can only be 2-4 kg per month.

To set muscle eat high calorie foods high in protein and low - fat and fast carbohydrates. Eat before a workout for two hours after it - an hour and a half. Immediately after exercise is useful to use a protein-carbohydrate drink. Before going to bed bodybuilders eat low-fat cottage cheese or drink a serving of beverage with casein - a protein that is found in curd and digested slowly.