Sometimes the "minimum effort" is not the same thing as "I'm too lazy to engage in long and hard."
To overcome the plateau may take a lot of effort and time. You all seemed to be doing as well as before, you increase the load and properly sit on a diet, but the results do not change. You seem to be frozen in place and progress is observed.
Usually, all who are just starting to engage in sports, quickly gaining shape and quickly achieve good visual results. But then comes the time to pay. And each has its own this trait. You, as a small spaceship, which came to the gravity of a massive planet, and can not break free and continue their journey. Sometimes it takes a lot of time. And some still remain in this orbit, thinking it had already reached its limit.
If you work hard and lead an active lifestyle, to find time to manage their diet and its constant change, as well as to allocate extra hour to the gym pretty hard. But in fact, this limit can be overcome by reviewing their training and diet, because the more the load does not mean an increase in training time. And in conjunction with proper nutrition you will be able to overcome this brick wall. Finish line - the most difficult segment.
You choose the best workout and follow the instructions clearly, without missing a single class and faithfully performing all the exercises. Now the time has come to correct a little training plan in order to move on. In order to successfully overcome this threshold, you can follow the steps below:
- You have to choose two training sessions for the entire body length of 30-45 minutes and alternate them every week. Each workout should begin with a warm-up exercises for the same.
- You should perform each exercise at least twice a week, allowing a rest for 1-2 days. For example, you can perform the workout A on Mondays, Wednesdays and Fridays, and training in, on Tuesdays, Thursdays and Saturdays.
- Weekend of training does not mean a complete lack of physical activity. Be active, a lot of walking on foot or select 15-20 minutes of light jogging.
Choosing the right weight for training
Choosing the right weight for training is important for overcoming the plateau. The selected weight should allow you to perform all the repetitions in your training, but no more. Too light weight will not give the desired result. Too heavy - you can not properly complete the training or could bring themselves to such a state that you will come to life not one or two days. Approach to the selection of weight you need to realistic. For example, if you need to perform 10 reps, but you feel that this weight is perfectly possible to do all 15, you need to increase the weight. To start with a maximum of 1 kg. And check how many repetitions you can perform with this weight.
Clearly follow the training plan and give yourself a little rest between sets for 40-60 seconds. If you feel that you can more add yourself another approach.
Stay active in the days of rest from training.
A day off from training - a great chance to spend it is not less active with friends or relatives. For example, you can allocate one day a week on the game of basketball, soccer, inline skating, skiing or ice skating with friends. If some of your surroundings so no one is not engaged, you can ask the others in the same Twitter, Facebook, Vkontakte or Google+ - it is necessary to pull out the most out of social networks.
Training - is only a small part of the efforts on the path to success, tip of the iceberg. For best results, you should make sure that you are getting the correct, balanced diet.
Track your meals
To understand whether you burn more calories than you eat, you need to keep a diary of meals. To do this, there are quite a large number of programs that allow you to easily keep track of calorie intake. Program MyFitnessPal It does not require any additional devices. Other options - FitBitThe program for Jawbown Up and Lose It.
During the counting of calories spent and received do not forget that there is still resting calories that are spent on maintenance of the body in working condition (respiration, circulation, etc.). These calorie counts Jawbown Up.
If you're not going to lose weight and want to make your muscle more expressive relief, then you have to eat more than you burn. But this does not mean that you can have everything indiscriminately. To build muscle you need to eat a lot of protein food immediately after a workout. It can be drink specials, chicken breast, seafood, eggs, beans, etc.
Give up processed food
Recently, more and more often come across notes and articles in which all the troubles blamed «processed food», that is, processed foods, semi-finished products, white sugar, cakes, sweet sodas, white bread, etc. The ideal option would be to use the products with minimum treatment. Whole grain cereals, meat, bread, wholemeal, more fruits and vegetables, legumes and nuts. If the meat, it must be pieces of meat rather than minced meat dumplings or of unknown origin. In natural products or products with minimal processing are much less sugar and fat.
In pursuit of useful products do not forget about their taste. You have to like what you are cooking.
Of the following products can make a good menu for the week.
- Proteins. Beef, pork, chicken, seafood, shellfish, dairy products, eggs, and additional products (protein powder).
- Fats. Nuts, seeds, and oil products contained in the list of proteins. In some of them the fat content is almost the same as the protein.
- Carbohydrates. Fruits, vegetables, grains, legumes, and foods such as potatoes, pasta and rice.
- The formula for calculating the required amount of nutrients
In order to understand exactly how much protein, fat and carbohydrates should be included in your daily diet for that you have reached the desired mark on the scale, you have to do simple mathematical calculations.
Proteins in g: The desired weight in pounds x 1.
Fats in g: The desired weight in pounds divided by 2-2.5.
Carbohydrates g: The desired weight in pounds x 1.
1 kg of approximately 2.21 pounds.
For example, your goal weight - 75 kg (for male growth 178 cm). So your daily rate equal to whites - 165 g, fat - 83 g, carbohydrates - 165 g
If you just change the amount of carbohydrates consumed, while leaving the protein and fat in the calculated range, you can easily burn fat. On workout days the amount of carbohydrates should not be less than the calculated value.
During the rest divide that number in half and try to ensure that their source was mostly fruits and vegetables.
The daily rate of consumption of calories:
- You calculate your metabolism. Female: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)
Male: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.76 x age)
- Determine the level of activity.
Inactive (complete lack of sports activity or extremely rare) - 1.2
Inactive (light load 1-3 times a week) - 1.375
Medium (load average 3-5 days a week) - 1.55
Very active (full load 6-7 days a week) - 1,725
Hyperactive (Very high physical activity and physical work 7 days a week) - 1.9
- The level of metabolism is multiplied by the level of activity and you get a daily rate of consumption of calories.
If, within two weeks, the result is still not visible, then you need to increase physical activity and reduce your daily limit by 100-150 calories.
And one more, not less important component - Find like-minded people and to enlist the support of family and friends. There are people, loners who prefer activities at home or going to the gym, group classes or sessions with a trainer. They run like one. They do not need anyone. They clearly know what they want, and go to their goal. But there are those who need support and company. If you feel that you belong to this category of people who do not listen to individuals, who will be advised not to waste time and money and study at home. Go and sign up to the nearest sports club. Or, find like-minded group with which you could make Sunday jog or play team games.
And do not stop, even if it seems that you've already jumped your rainbow. Plateau - is not the end. This feature, for which open up new horizons.