Diary "Mass Effect". The third week. recommendations coach
Health / / December 19, 2019
Part 1. Body Composition Analysis
This week I was wary - waiting for a letter from Sasha that "tired, no strength, do not want anything." That's the effect I was waiting for. Sasha went to the clinic to make the body bioimpedance analysis. This was necessary in order to be able to determine the starting point and to track progress.
Many still use weight as a criterion of progress. Started training, I added a couple of kilos - "Krasava, grow up." I do not need to tell why the weight is not the best indicator of progress. Just a figure on the scale does not explain exactly what you typed - fat or muscle. Similarly, as the BMI formula and Lorentz (this one is "growth-100"), it can send a short, but heavy bodybuilder in the category of obese people.
When you look at yourself in the mirror, assessing progress, it is very easy to underestimate or overestimate their own changes.
Men, too, are the days when got on the wrong foot and the mirror looks unshaven and bold man, and not the nice guy who has already begun to appear cubes press. Photos in this regard is very good shows progress. However, like in the photo to see a small change? Always seen whether one kilogram of muscle? Always seen whether one kilogram of fat? Unfortunately no. Our body is changing from day to day, but if these changes are global, it is sometimes difficult to see them.
Same thing with centimeters. Here you have measured the volume under the breast, and then added three centimeters. And then you have measured the biceps, and then the value is not changed. I am sure that deep down you are upset, even if the hand pump was not your priority.
Still, body composition analysis - a much more accurate method. On the resulting printout usually indicated body fat percentage, muscle percentage, the amount of intracellular and extracellular fluid ( "water").
You know how many people come to me to exercise it after the doctor gives them a printout, where black and white, they have obesity. For some people, whose fat is distributed evenly throughout the body, it may be a surprise at all. That's how you look at yourself in the mirror - like nothing more, pants cramped, but still nalezayut, and then bam... it is already obese by medical standards.
Moreover, a high percentage of body fat - this is no joke. Negative health effects it very much.
If you are 20-25, a story about an increased risk of cardiovascular disease, I do not scare. Would rather scare decrease testosterone production, increased its conversion to estrogen (female sex hormone) and as a consequence, reduction of male power in bed.
There are several methods for the analysis of body composition. Method miss hydrostatic (underwater) weighing. First, the equipment for such a weighting can be found usually only in special laboratories or sports institutions. Secondly, the procedure itself is quite energy efficient: it is necessary to get into the cold water pool and dive a few times with his head. There are much more humane methods.
There is an analogue of the underwater weighing - Bod Pod (air cocoon). Pressure sensors detect the volume of air displaced by the body, then these metrics are calculated according to a formula. Should be tested in a skin-tight swimming suit and bathing cap, because due to the hair and clothes of measurement may not be accurate. Find this car is quite difficult.
I'd rather talk about the three most popular and accessible methods: DEXA-scan, body bioimpedance analysis and kalipometriya.
DEXA-scan
DEXA-scan - a radiological method of diagnosing osteoporosis. In fact, it is used to determine the bone mineral density, but a nice bonus, you also get and body analysis, which does not only listed the total percentage of fat and muscle, but it is an entertaining picture, how this fat and muscle are distributed and whether there somewhere imbalance. You will be surprised, but many people have a strong enough muscle imbalances, for example, when one foot is a lot bigger and stronger than the other.
Thus, DEXA - this is the only method that "cheat" bone mass and soft tissue separately, therefore, gives the most accurate results. Possible error - 2-3%. However, this method has two major disadvantages: high cost (the cost is usually about 1 500-2 000), and that such units can be found only in large medical centers.
Body bioimpedance analysis
Bioimpedance - the most popular method of analyzing the body. The principle of operation is as follows: the body is passed through a very small electrical current. Muscles 70% water and fat is almost free of her and therefore inhibits signal. Accordingly, the figures biosoprotivleniya and the percentage of fat - related values.
Almost any fitness club you can see the balance zhiroanalizatorom. Moreover, now even at home many people have such scales. There are many companies that produce analyzers for home use. Alas, almost all of them are useless, because the error is very great. These devices are very sensitive to the water balance of the body. If your body is slightly dehydrated, for example, after drinking coffee, which is a diuretic, a test will give you an Zhirkov.
Professional Scale-zhiroanalizatory are expensive (typically several thousand dollars). The accuracy of the results obtained here is much higher.
If you choose the place where to make such an analysis, then pay attention to what looks like the device and what kind of results you get. Best of all, if the analysis shows not just raw numbers, but also the distribution of fat and muscle in the body.
Kalipometriya
Another method that I use quite often - it kalipometriya. The method consists in measuring the fat folds the device, similar to a caliper.
They capture the crease on the body and it is measured in millimeters. If the procedure is carried out by a professional with extensive experience, there will be a small error. However, this method has several disadvantages. Firstly, it is important that the expert was able to correct it zaschipyvat skin fold with the fat but not the muscle and only in strictly defined places. Secondly, some people fat is very tight. So dense that it is impossible to make tucks. Third, this method does not allow to know the amount of visceral (visceral fat), only subcutaneous.
If you live in the city, then you should know: some clinics and sporting goods stores often hold free bioimpedance analysis. On the site takzdorovo.ru Health centers have the address where anyone can get advice on health matters, and to make an analysis of the body free.
Output
- Before the start of training do body composition analysis: DEXA-scan, or bioimpedance (kalipometriyu do only if you are sure of the qualification of the expert) to know the starting point.
- Repeat the test after 2-3 months to see progress and change training and nutrition, in accordance with the results.
- Do not believe the cheap-zhiroanalizatoram weights.
Part 2. Construction training
The last time I promised to begin to talk about the construction of the training. Since the topic is very extensive, today I want to highlight it in the form of theses mode. The first thing to decide on the amount of training, as well as to their type (split or training the whole body).
Who is so much information that many involved in "the trees do not see the forest." In other words, they pay a lot of attention to detail and not enough - the basic principles. For example, when it is better to do cardio? On an empty stomach or after a meal can be? In fact no difference, Unless you are a professional athlete or your fitness level is much higher than average. For trainee average level is much more important to do cardio at all, rather than worry about timing.
People spend too much time to find the perfect training plan. Because of this, they either do not start to exercise or do it randomly, or jump from program to program, which also eliminates the training effect.
Secondly, there is no uniform method of superefficient. Many factors influence the way the body will react to load two different people. All recommendations will have to check for yourself. As I wrote, the coach in the preparation of the program tests the hypothesis that exercise X Z will result in a particular person Y.
Third, the placebo effect has not been canceled. Many involved so believe in the miraculous power of technique or its creator, they get smart results where they theoretically should not be. Typically, these comrades like foaming at the mouth screaming "And on my work." That is, if you truly believe that it is necessary to train some special way, even if the research tells you otherwise, on health.
So, the choice of the number of workouts per week will depend on your schedule.
That schedule will be a decisive factor when choosing a program. If you have time to train twice a day - wonderful. And if not? If you work 12 hours a day, a family and a lot of other commitments?
It is convenient to follow the rule: if you have only three workouts per week, it is best to work out the entire body in one workout to create a sufficient stimulus for muscle growth.
If you have three or four workouts per week, then you have a choice. You can do full body workout, and you can train in the split mode. Everything will depend on the type of training (intensity) and your ability to recover. If, after training you for a long time delayed onset muscle soreness and recovery, as the muscular and nervous, is slow, it is better to train on a split-system.
If you have five or more training, then there should be no problems - only split a few exceptions (eg, the DUP program).
The next question is, how many times a week to train each muscle group? Different sources can find different options but almost all fitness experts agree, train that muscle group once a week - either to "chemists" or for a rare genetic elite. In most cases the optimal training diagram of one muscle group - twice a week.
That is, it turns out that the starting point will be the following options:
- 2-3 times a week - training the whole body.
- 4 times a week - split on the top and bottom.
- More frequent training division at the muscle groups - is more genetically gifted people and bodybuilding professionals.
Thus, when training four times a week you choose between training the whole body and split workouts on top and bottom. Which option is better? You have to check for yourself. If you do not know well yet your body, try the first one kind of exercise, then another.
And I advise beginners to begin with training the whole body. Over the past few years I have not seen very dry people whose only goal was to gain muscle mass.
Usually all they want to gain weight and remove fat at the same time. So he creates your body sufficient load severe polyarticular exercises, not nadrachivaniem biceps for half an hour.
Separate split-training for each of the muscle groups (chest separately, back apart, hands separately) is not a good idea for beginners and for people who want to see results faster.
Firstly, due to the large volume at low intensity. Usually the meaning of training one muscle group is to make the maximum number of exercises, sets and repetitions, that is to work the muscle at all angles. It turns out that the amount of exercise increases, and the intensity decreases. I really liked the statement Lyle McDonald, a very famous fitness trainer at one of the seminars: "You do not need to make millions of sets to stimulate hypertrophy. If you can not "finish" the muscle, making it 4-8 heavy sets (in the group), start training like a man and stop doing garbage. " Such training at all angles is more appropriate for those who work on the lagging muscle groups, rather than trying to gain weight as a whole.
Second, the burden on the target muscle is very rare. Muscle must recover for 24-36 hours, so why make a break for much longer? It turns out, the muscles do not grow due to lack of stimulation.
I'm not saying that the split workout individually for all muscle groups are bad. As I wrote above, any workout - it's good. However, for beginners and intermediate level involved they usually lose out on the results as compared to the more frequent and intense workouts. But again, a lot depends on the individual and his genetics. I'm sure that someone they work great.
Example of training the whole body and split the "top-down" - in the next issue.