“How to train correctly?”- this question worries many people who lead an active, sporty lifestyle. After all, what kind of result we get depends on how we structure our training, right?
Today we invite you to get acquainted with the materials of a private consultation provided by Viktor Fedotov on issues correct and harmonious structure of training.
Yesterday we launched a new mini-course by Viktor Fedotov. This is an audio recording of a Skype consultation in which Pavel Fursenko from Perm asked Victor the question:
This information is absolutely necessary for everyone who regularly visits the gym and has the intention of making their body not just pumped up, but truly resilient and healthy, as well as increasing life expectancy and resistance to any kind of stress - because an integrated approach can give such results from ordinary workouts that you don't even expect.
Even an experienced athlete will be able to learn a lot from this consultation.
So, here is the consultation itself ↓
Paul: Victor Stepanovich, good afternoon!
Victor Fedotov: Good afternoon
Paul: My name is Pavel. I am studying your webinars, purchased several courses: “” and “”. Very impressed! I was impressed by the approach itself: all the topics are revealed very harmoniously, interconnected with each other, and, in general, causes admiration if you live like that! And I have a very pressing topic for today - this is the training system. How to physically develop harmoniously? My training is structured, according to my feelings, that while improving one thing, I do it to the detriment of another, it’s wrong. I have a question about harmonious training systems: How should the training process be structured so as not to suppress some systems for the sake of others?
Victor Fedotov: On the one hand, you pose the question correctly, on the other hand, there are several possible answers, I don’t know which one will suit you? - I think you need to know all the options.
The most global basic one is that if a person is born, then he will die. That is, life is a very harmful thing: it leads to death, a fatal outcome is guaranteed. We can answer this way: if we enter life and are influenced by external and internal factors, then this is mortally dangerous. Agree, yes, a lot is said about immortals, but few have seen them. On the other hand, I have not seen people walking along the streets with “I am immortal” written on them in the form of a seal. There are, of course, different people who make signs somewhere, but purely people who are engaged in immortality and stand on the way in this direction, of course, they do not make any signs. Why? Because there is no point in doing all this.
Further. If we are talking about training, then the training should be multifaceted, that is, the problem of all people who do it is a lack of information, a lack of knowledge. There is a lot of information, an enormous amount of knowledge has been accumulated on the planet, and even more beyond. That is, we can only talk about possibilities person to claim 4% of the total. This is minuscule. If we talk about the fact that a person has, say, 80 years; Of these, the active time that he can devote to creative work in searching for some topic and engaging in self-education is a drop in the ocean to manage anything. But a principled approach saves the situation. That is, if we talk about the fact that the human body is a kind of system that takes something into itself, transforms something, transforms something into something, throws something away, leaves something, which leaves something unchanged, transforms something, etc. A principled approach will save the situation in order to figure out how you train, whether you train correctly, because these questions should concern every person in this life.
The question of training is both simple and at the same time complex. For example, there is such a training method - it is called “working with your weight.” There is a workout called “working with additional weight.” There is a direction of training where there is no weight, that is, it is called “training without support.”
Paul: I've never heard of this …
Victor Fedotov: Here! The fact is that when a person or any object falls on him, the action of all external forces is equalized, he seems to be in weightlessness. That is, gravity does not act on him... only the force of some kind of internal pressure can, and then it is leveled out, while he is in a pressure-free state, it is leveled in all directions. It’s another matter if it starts to rotate, then due to these circumstances other energies begin to work - the energies of inertia. Then certain systems that are responsible for working with inertial energy begin to load. Previously, energies were called forces, today they are called energies. What's right and what's wrong? Maybe there is no need to go deeper here yet. But you need to understand that if you take a principled approach to your body, you yourself can be a highly educated person. Let's say there is a higher school - it's called a sports institute, an institute of physical education. People study there for many years, learn something, but after graduation can they train themselves and train others? I assure you that it is not.
Paul: And why?
Victor Fedotov: But I would like to ask this question, why exactly?
Still, they provide fundamental knowledge. However, you see that many people graduate from this school, but very few become very good coaches or people who have reached some Olympic heights. What exactly is the matter? Why is there no standardization? It turns out that high school, i.e. the institute does not provide fundamental knowledge, that is, a person, just as he was in the dark, remains in the dark. He can only follow some general patterns, but with general patterns you cannot create an individual training program.
What is an individual training program? This is a program that takes into account the characteristics of your physiology, ranging from gender to the genetic basis that you have from your parents. That is, as they say, you cannot jump above yourself, although real science and certain knowledge say that you will jump above yourself, and further than yourself, and you can jump out of yourself. Why? Because the human body, in essence, is a colony of cells organized in a certain way, which are not even fused with each other - they float in water, each cell floats freely in water. So why don’t we at least spread out like jelly? Due to certain programs that, with very high accuracy, regulate the position of each cell in space relative to, perhaps even some planetary structures of the Universe; that is, each cell knows whether it is upside down or right in relation to these bodies, these forces, energies, etc. Position relative to gravity, relative to the force fields of large solar system objects, etc. Thus, they are all oriented to their own address. Just like if you look at a big house from afar - it consists of cells, which we call apartments - and there are people sitting there. In the morning they all run away, and in the evening they all come running again for some reason, each back to his place. Why? So everyone knows their address, right? Here are the cells - they know their address: where they should sit, where they should reproduce, where they should grow old and die and be replaced by new cells, and how each new cell should behave. All cells in our body are born exactly the same. It's like people, all children are the same. Gender differences only. But then, due to training, they differentiate and turn into professionals in their field. And everyone, as they say, learns his craft.
Paul: But every child is born with different characteristics! That is, even babies are calm, sometimes not, and so on.
Victor Fedotov: These are features that are not particularly important in professional formation. The characteristics of the cells are the same. If a newborn cell is planted in the liver, it will become a liver cell. If it goes into the brain, it will become a brain cell, understand? The little man is exactly the same: he grew up, now he studies and one became a physicist, another became a janitor, the third became a driver, the fourth became a teacher, etc. Who - who. This differentiation is professional - if a person engages in his profession for a long time, then after 20 years of such occupations they can again be lined up all in a row and you can very easily, without asking anyone, say: this is a physicist before us, this is an agricultural worker, this we have a mechanic, this is a teacher, that is, this will already have an imprint. Therefore, when we look at a person as a trained construct, this is one thing: such a person has his own view of the objects and processes of the surrounding world, his own view. If a person of one profession or another begins to approach training himself, then, naturally, this leaves an imprint. We say that there are people with a technical mindset, there are people in the humanities, etc. Does this affect your training? What a great one! Humanities students will choose sports such as gymnastics, walking, and maybe something else. What will techies choose? Martial arts, boxing, strength sports - do you understand? We say: those who do more intellectual work - they have more intelligent sports, where some subtle skills are needed. And those who are techies - physical work is more prevalent - they choose where they need to continue to physically plow. And at the maximum. Hence their views on life are different.
What I’m saying is that training can be viewed this way from the perspective of global knowledge, or it can be specific. The topic you have set is extensive.
Paul: I would like to be specific.
Victor Fedotov: We won't be able to accomplish much in an hour, I just want to give you some direction. fundamental reflections. Fundamental reflections are something like this: do you go to the mirror and look at what you have? You have a physical body, you have an energy system and you have an intellect. How will you use them? So does intelligence help with physical training?
Paul: Well, of course!
Victor Fedotov: Helps. And the energy of your body at the same time... Is there an influence on the physical body from the energy system or not?
Paul: Of course have!
Victor Fedotov: How does it affect? It most likely affects adaptive capacity, because if you load the body, it half the battle. The main task of a training person is to not destroy his body, this is knowledge of restoration body after exercise. Because all types of loads are destructive for the body. This is a type of death that can be fatal if you quantity determine the load incorrectly. Let's say dumbbells. Take a 120 kg dumbbell in each hand and pull?
Paul: Of course not.
Victor Fedotov: What if you force yourself to drag? - Something will fall off.
Paul: Well, I’ll get somewhere...
Victor Fedotov: That's it! And very close! Do you understand what's going on? The thing is quantity. Therefore, you need to know how to properly load the body, but how to restore it after the load... The basic principle of training: give such loads that the body can overcome them and recover from this load within 24 hours. Recover completely from this destructive action. Then you get the opportunity to load it again - restore it again, load it again - restore it again, and then you will see that it is not restored in 24 hours, but in 20 hours. Then it recovers within 10 hours. Then you trained, look - and an hour later you are already like a cucumber. You are fine, you have recovered. What does this mean? The fact that you can again slightly increase the load, that is, this is a principled approach to your body. If you want to train without destroying your body, without destroying your energy, psyche, preserving your intellectuality, because... look, the physical body and the brain exist according to a competitive type: if the brain is overloaded, the body suffers; a person cannot be physically developed well if his intellect is very powerful. Why? Because all the juices of our body go to the brain, to its work. And vice versa, if a person puts a lot of strain on his physical body, then he will have problems with his intellect. Remember the saying “If you have strength, you don’t need intelligence”?
Paul: Certainly.
Victor Fedotov: Here! You need it in life, mind! But no matter how hard a person strains, the more he physically works, the more problems he has with his intellect. At the same time, one cannot say that he is some kind of stupid person, some other kind, no! A person of physical labor... just let him work on some tasks, solve something intellectual, make some kind of breakthrough in mental work - he will not succeed. He will quickly feel very tired, his physical body will suffer, he will feel this fatigue in his physical body. Why? Because the muscles are large, developed, they need a lot of nutrition, but he strained his brain - all the juices went there and the physical body began to need. This is where, of course, you need a balancer.
Therefore, there are rules for harmonious training. The rules for harmonious training are the principle of threes, the threefold principle: three times a week. Three hours each.
Paul: Three hours each... How diverse should the training be?
Victor Fedotov: Do it incrementally. Increasing training, say, Monday-Wednesday-Friday. Monday - easy workout, Wednesday - harder, Friday - to failure. But in the intervening days, what to do? Recovery. What is this? Gymnastics, consisting only of warm-up. Self-massage, nutrition adequate to the load. Certain measures to restore biochemistry, that is, perhaps a hot bath or sauna. Perhaps some vitamin complexes need to be taken on these intermediate days, but not on training days. This is how you distribute the schedule.
Further. Everything is signed for three years. That is, the global strategic goal is set for three years. That is, know the schedule graphs: how to build a training cycle, what you want to understand, what you want to get from training - the schedule is set in exactly this way.
And the training itself is divided into three parts: the warm-up part - one hour is too much, but, for starters, while you get into it... an hour is enough, then an hour is a person’s load, and an hour is the cool-down part.
Paul: Something a lot for warm-up and cool-down...
Victor Fedotov: A bit too much, too much, because if you took the principle of threes, here you need to observe it exactly like that. The month is also divided into three parts - 10-day cycles. And this is how your schedule is built, but, let’s say, in the spring... do we have some kind of deficiency in the body? Vitamins, sunlight, etc. How should training be structured? They should be heavy. Why? Because the body is in deficiency, and you must aggravate this deficiency. You need to monitor your health very carefully during recovery days so that recovery efforts are more intense. These can be solariums, vitamin complexes, vitamin cocktails. But again, we are talking about nutrition, that is, how you will nourish the body. If you train in the summer, then in the summer your training is less intense. It's a hot time after all. And what kind of training will be in the least amount? For endurance. Running - for endurance.
Further. On Friday - when there is a hard workout - if you look at the weather on all Fridays, look at the seasons throughout the year, then the easiest workouts on Friday will be in the summer. The heaviest will be in the spring. What kind of winter training? In winter, training is all about endurance. But again, no one trains to failure in winter. And no one works with maximum weights either. In autumn... here there are mainly team sports. Because everything is in the body and compensatory energies slow down their movement in the body. To compensate for all this, you speed up, that is, you move a lot. This is how you build a cycle.
Further. Pay attention to eastern knowledge - there is a so-called pentagram - these are five energies, how they are redistributed in space. Five energies... I'll call them: wind, heat, humidity, dryness and cold. How are these energies distributed in our body? That is, you can raise information on the movement of these energies... the Koreans have very good work on the human energy system. This is for you to improve your horizons and knowledge of how to build your own training competently and correctly.
Further. pay attention to biorhythmic peculiarities. Our space is all biorhythmic and our body also obeys biorhythms: we fall asleep - we wake up, in some lunar phases we have such activity or such activity, sometimes we feel better - sometimes worse. Those who train always feel about the same. Why? Because the body simply copes with these waves.
Paul: Yes, in fact it is.
Do you want a sequel?
Actually the question how to train properly arose not today and not now, but long before bodybuilding became a world sport. Today we have achieved a colossal amount of information on any sport, bodybuilding is no exception.
But a large volume of different information gives rise to a lot of misunderstandings, a whole series of myths and legends. In the end, most of the information regarding our sport comes to us from overseas, and it’s not a fact that we understand it as expected.
Basically the question how to train properly, are asked by average athletes who do not set too high standards for themselves, but want to improve their health and get their body in proper shape. Ordinary guys and girls embarking on the path of bodybuilding or fitness find themselves in a barrage of information, where 90% of the information is generated by stars of the same sport. In most cases, young people begin to engage in programs compiled by professionals who earn money with their bodies, who are supervised by doctors, nutritionists and sponsors who make money from the same athletes.
1. Work less. Normal bodybuilders, powerlifters and fitness enthusiasts should perform much less volume and intensity than the pros. Professional athletes are people gifted with genetics and on steroids. With the help of steroids, professional athletes can sit in the gym for hours, do ten exercises per muscle, go to the gym twice a day, etc. You ask such a guy or girl how to exercise correctly, and they will go all out, telling you have a bunch of smart techniques, etc. Naturals cannot withstand the same amount of stress as the pros - remember and don’t even try to repeat after them.
2. Work harder. Don’t think that the author has gone crazy reading the first paragraph and advising you to work less. No, everything is fine, it's just that naturals need to work a lot harder in the gym than steroid pros to achieve results. I mean training intensity, which is achieved not only by the volume of weights lifted or the number of exercises.
Usually straight people ask how to train properly, how much you need to eat this or that, what is the correct number of repetitions in this or that exercise, etc. Everyone wants exact numbers, thinking that there is one recipe for everything. But there are no exact numbers, and there won’t be any, there are general concepts and that’s all, you have come to the sport of individuals, where everyone has their own recipe for success.
For example, a professional bodybuilder might sit in the gym for 3 hours every day, doing four leg exercises, although two of the four will be on the same muscles as the previous ones. Also, pros can go to the gym twice a day and work out using a double split system. A natural bodybuilder can shorten a workout to 50-60 minutes at the expense of intensity and this is the advice to work harder. The intensity should always be high.
Steroids were initially invented for AIDS patients as a way to support fading immunity, but they soon realized that the scope of application could be significantly expanded. Professional athletes advise you to train like them, without specifying that they are on hard courses of steroids, and as a result, you wash yourself in gyms using super systems, but to no avail. Why? And all because you load yourself the same way as the pros, but steroids negate the effect of cortisol, the hormone responsible for the breakdown of muscle tissue. The pro with his advice is growing, but you are not!!!
The whole essence of bodybuilding, by and large, comes down to two simple things
- intense training leading to muscle microtrauma
- recovery after training
As a regular athlete, you need to fully restore your losses, and this means eating well and sleeping well. The pros are on steroids and don’t care what to eat and how much, but even so, they are constantly being watched by sponsors who make money off them.
The question is actually simple. All you have to do is stop listening to the pros, and start listening to your body, it will tell you what and when to do. You shouldn’t exhaust yourself with hours of training 4-5 times a week, it won’t give you anything except a car of cortisol in the blood, destroying your muscles. Learn to get quality rest, which means recovery, I mean nutrition and sleep.
To understand how to train properly, you simply need to abandon generally accepted systems and advice from the pros, that’s all... don’t forget that you don’t make money with your body, but just want to look cool, it follows that you need to approach yourself completely differently.
Most people start going to the gym to get rid of extra pounds and get a beautiful figure. But when training does not bring the desired results, disappointment sets in. Newly-minted fitness enthusiasts, trying to justify their failures, claim that working out in the gym does not help you lose weight, because “mass growth begins.” This and other myths prevent beginners from reaching their goal and admiring their toned body. How to exercise correctly to lose weight and improve your health?
Trainers give 10 life hacks to beginning athletes that will make their workouts effective and help them lose weight.
Trainers note a common mistake beginners make is that they practice too often. Daily training does not allow muscles to recover. Instructors advise taking days of complete rest, otherwise the results from going to the gym will be minimal.
To lose weight, you need to train 3-4 times a week. But during classes it is necessary to force the body to work actively.
This is interesting!
Scientists from the University of Alabama conducted an interesting experiment. They divided women who wanted to lose weight into two groups. Subjects from the first group studied daily, and from the second - 4 times a week. Women from the second group lost weight 1.5 times faster than their rivals.
Fat burns over low heat
Isolated exercises on a specific muscle group will not give the desired effect. To experience sustainable weight loss, you need to train for at least 40 minutes, giving your body aerobic exercise. At this time, at least 23% of the muscles of the total mass should be involved. If the whole body works during training, fat will be burned much faster. The loads should be light, but long-lasting.
The body’s usual “fuel” is carbohydrates, and only when they are deficient does it begin to use fat reserves. To enhance the fat burning process, you need to adjust your diet. Avoid high-calorie foods, especially in the hours before and after your workout.
Expert advice:
You won't be able to lose weight by constantly overeating. Eat 4-6 times a day, but the portions should be small. Choose the diet that suits you.
Cardio after strength training
Spend 60% of your training time on cardio. If you want to lose weight, do cardio exercises after strength training. During resistance exercise, carbohydrates are primarily used. Therefore, when you switch to cardio, fat reserves will be burned.
Monitor the load during continuous movement. To get rid of extra pounds, you need to give your best, but monitor your heart rate - it should be within the fat burning zone (50-65% of the upper value). The calculations are simple: you need to subtract your age from 220 - this is the limit.
For weight loss, interval training is recommended: exercise at an intense pace for a minute, and then 1-2 minutes at a calmer pace. You can increase the time of intense training and reduce training at a recovery pace.
Expert advice:
If you don't have time to go to the gym, do a quick workout. Pick up a few multi-joint exercises and run them around in circles several times at high intensity.
Work all muscle groups
Include in your training program exercises that involve the maximum number of muscles. The higher the load, the stronger the blood circulates, and accordingly, the fat “melts” more actively.
Squats burn more calories than mat exercises because they work your buttocks and thighs simultaneously. Running is more effective than an exercise bike or walking - the shoulder girdle works during training.
Always make sure your back is straight! Good posture motivates you to tighten your stomach and spend an extra “moment of sport.”
Is stability always a sign of mastery?
If you always perform the same set of exercises, you may forget about good results. The muscles get used to the monotonous load and stop responding to it. To restore the “muscle response”, urgent measures need to be taken.
First of all, it is important to regularly increase the load and increase the number of approaches. The body should not get used to the elements of the workout, otherwise calories will be burned very slowly. The trainer will help you choose the optimal load and outline a training plan.
Expert advice:
A series of fitness mistakes can kill your desire to exercise. Don't give up, even if you have to start over!
Should there be muscle pain?
After training, the muscles should be felt, but debilitating pain is an alarming symptom. If your muscles ache for longer than two days, you should reduce the load. This indicates that they do not have time to recover, resulting in chronic fatigue, irritability, and a loss of desire to train.
To make progress, you need to give your body a rest and then concentrate on rehabilitation exercises.
Your efforts will be most fruitful if you find your own training program. Otherwise, you will simply waste time in class and will not get one iota closer to your cherished goal.
Professionals advise to always keep your fitness goals in mind. Then you will quickly achieve the desired result and be proud of your slim and fit figure.
Expert advice:
Pay special attention to the technique of performing exercises - this is the key to a good result.
A mentor will help you get great results
Self-organization is, of course, good. But sometimes achieving a goal requires powerful motivation. You can train with a friend and set a bet to demonstrate a certain result within a set time frame.
Share your intermediate successes, support each other. Encouraging comments are the best motivation.
Have fun with your workout!
If working out in the gym is accompanied by constant stress, the body begins to accumulate fat “for a rainy day.” Take a few days off and try to reconsider your schedule.
Move your workouts to another time or diversify your program. Perhaps you are pushing yourself too hard, and your body is resisting excessive stress. The process of losing weight will be much more active if you enjoy the exercise.
After the sauna, metabolic products are eliminated, muscle pain subsides, and excess fluid “evaporates” from the body. As a result, cellulite becomes less noticeable and body volume decreases.
You can go to the sauna 2-3 times a day, the temperature should be up to 60 degrees. It is useful to drink herbal teas or mineral water.
Proper workouts for girls include a high-quality warm-up, basic exercises and stretching, which together allows you to achieve a beautiful, harmoniously developed body. It is not at all difficult for girls to train correctly, since the goals of women's training are mainly to lose weight. Yes, of course, girls need to hypertrophy the gluteal muscles, as well as achieve the development of the muscles of the back, triceps and deltoids, but the female body does not imply hypertrophy of these muscles, the girl simply needs to tone the muscles. The only muscle that really needs to be pumped up is the buttocks, because pumped up female gluteal muscles are sexy. In such conditions, the question arises of correctly constructing a yearly training plan and nutritional schedule.
Recommended materials: butt training; workout for women; nitrogen balance;
The correctness of women's training depends, of course, on the girl's level of fitness, since experienced athletes should select a program to suit their tasks, but beginners and amateurs can simply use circuit training. The bottom line is that girls have low testosterone levels, so “failure” training is practically impossible for girls, as a result of which the muscles are quickly restored, so a girl can afford to train the same muscles several times a week. Of course, as your training level increases, it is necessary to add periodization of loads to the program, giving yourself light, medium and heavy workouts in one week. As for nutrition, it should be balanced, that is, the girl should receive enough protein, carbohydrates and fats, and protein and fats are a priority for the girl. Girls do not need to alternate periods of gaining weight and “cutting”; it is recommended to control calories and train correctly. Anastasia Sokolova will clearly demonstrate what proper women’s training is!
Conclusion: In order to train properly, girls need to prioritize their training, since the muscles in the female body are not evenly distributed. First of all, girls should train their gluteal muscles, since hypertrophy of these muscles is the main task that girls solve in the gym. Problem areas for girls are also the triceps, shoulders and sides, so it is necessary to perform exercises on the upper body. There is no need to train your sides, as this will only make your waist wider; to remove fat, you need a diet. It is best for girls to use basic exercises, since the “base” allows you to immediately use many muscle groups, thanks to which the girl saves time and effort. Before training, you need to warm up and do joint exercises, and after and during the training you need to do stretching. You need to start training gradually so that the muscles have time to get used to the load, and then the load needs to be constantly increased.
2013-11-10 Views: 21 570 Grade: 5.0
Not every novice athlete, coming to the gym, knows how to train correctly. Often, this lack of knowledge can lead to disastrous consequences in the form of injuries and health problems. Health is the most valuable thing we have, so everyone should know how to train correctly. Before going to the gym, you need to familiarize yourself in detail with the basic principles of proper training. Nowadays, anyone with free access to the Internet can do this. You don't have to spend a ton of money on a personal trainer. Although having a trainer in the gym is very desirable. The fact is that athletes who train with coaches can be 2-3 years ahead of other athletes in terms of progression. Therefore, this is also an important point. And in general, who would refuse such a trainer as Plush Beard. It would be in every hall. But, unfortunately, most athletes train on their own, since many gyms either do not have a coach, or his qualifications are not so high. Therefore, you need to be careful and familiarize yourself with the main details. Basic principles of proper training
1. The first principle is to properly design a training program. When you first find yourself in the gym, you don’t need to do biceps or abdominal exercises headlong. The first months, you need to prepare your muscles for hard work. And after some time you will need a training program for gaining weight. 2. In order for the effect of each exercise to be maximum and to avoid injuries, you need to follow the correct technique for performing the exercise. This is a very important point. Many, due to incorrect technique, stagnate for many months. The reason for performing the exercise incorrectly is often the pursuit of large weights. This is also one of the reasons for injury. 3. Proper nutrition in accordance with the training regimen is a very important stage. If the training is intense, and the nutrition is the same as before going to the gym, you will not get any effect. The weight will not increase and so on. You need to increase it by about one and a half times in order to get the desired effect from the exercises. 4. After intense training, you need to give your body proper rest and... The best time for this is during sleep. It is during this period of time that our body has priority for recovery. Many people think that the longer he works out or the more often he visits the gym, the faster he will achieve results. Remember that the optimal duration of training should not exceed one and a half hours. And in the best case, if you follow all the rules of rest between approaches and exercises, your workout should last about 45 minutes. Exercise every other day, allowing your body to recover.Found an error in the article? Select it with the mouse and click Ctrl + Enter. And we will fix it!