Is it possible to rake quickly? The clients of the gym, opening the spring season, implying the preparation of a relief muscular body. The truth is: first, the firacy is, and then - work on the muscles.
Where to begin?
For 3 months, it is possible to pump up with optimal nutrition, reasonable and regular workouts, a full sleep and a refusal of bad habits. The real result is a kilogram of pure muscular mass per month, about sheltered for women.
When working on muscle mass, you need to remember three important prohibition:
- it is impossible to build muscles if you eat everything in a row and without measure;
- it is impossible to work only over the target muscles;
- it is impossible to score extremely muscular weight without a gram of fat.
To pump out for 3 months so as to gain 10-20 kg of muscles in 90 days - absolutely unrealistic, but some factors can speed up the cherished growth:
Nature makes it possible and imposes restrictions. Newbies who have not worked with iron is always easier to see the first results. The untranslated body willingly respond to the load - the muscles are first obtained by nerve impulses, poured with blood, come into tone, which is usually confused with their growth.
Sometimes beginners declare that they scored up to 5-10 kg per month, they take sports nutrition. It turns out that their menu includes creatine - a substance contributing to the cluster of water in the body. As a result, all the same 1-2 kg remains from muscle mass.
Basic exercises - landmark of the right path
Changing the figures on the scales is only one side of the process. Muscles should reflect progress in strength training.
Men are capable of:
To pump up for 3 months, the program must include basic exercises: squats, becoming craving, bench lying, pulling or pulling in the slope. You can separate the biceps, triceps, delta, but only after the database.
It is not necessary to use programs converted on the Internet, offering training chest, legs, backs, hands on different days of the week. Isolated exercises load muscles, but do not imitate the real situation of their work, because they do not give a team about growth. Whether a person is interested in the question of how to pump out for 3 months or lose weight, the answer will be training for the muscles of the whole body, including: squats, becomes, beast sitting, bent lying, thrust in the slope, the block of vertical or horizontal, push-ups from the floor and on Bruce, pull up on the horizontal bar.
A simple training program will look like this:
Each training is working on the muscles of the legs, chest, back and arms, respectively. The first two months does not matter which program will be used, the primary task is to strengthen.
It is important to determine how many repetitions work:
- 1-5 repetitions - power;
- 5-8 repetitions - force and weight;
- 8-12 repetitions - volume and endurance;
- more than 12 repetitions - endurance and relief.
If you need to become larger and stronger, it is worth navigating on 5-12 repetitions, choosing weight so that you can perform a given number of approaches completely. Some programs are designed for intensity, others - to a large amount of work, but it does not matter to beginners. Start from an empty griff, add 2.5 kg each week, since the body only remembers the correct technique of movements, includes muscle operation. Rest between approaches depends on the purpose: when working for power, it is necessary to rest 2-3 minutes, for muscle growth - about a minute, for endurance - less than a minute.
The main principle of training for a beginner: stimulate, but not destroy. Three workouts per week is quite enough for the muscle response, if the food and rest is in order. One week is to calculate the amount of calories eaten, then add 500 kcal and look at the muscles reaction. If the increase is near a kilogram, then this is normal. If less than 500 g, it is worth a little more calorie. With a significant increase - more than 1 kg per week, cut calories at the expense of carbohydrates and fats so that the fat is not postponed.
Put on the horizontal bar? Reality or myth?
People who do not have access to the gym ask how to raise muscles on the bars and the horizontal bar. To pump out for 3 months with the help of a street sports platform, it is impossible, but you can significantly improve the physical form.
- Look at the gymnasts - they all have a pronounced muscle relief. But all this is connected with a special type of training. When performing more than 12 repetitions of one exercise, endurance is developing: That is, hundreds of pushups simply speaks to the effectiveness of their execution.
- Runners for long distances do not possess muscle relief, unlike sprinters - need explosive work. On the horizontal bar, this is achievable by tightening with kipping, which is practiced in crossfit. However, the exercise with its own body weight should be either complicated, or combine with lifting weights - Powerlifting.
First you can press, putting the legs on the elevation, perform a hindu or bomber, push up with a jump or cotton. Then pressing the corner position or in the hand on hand. On the horizontal bar, the progression is achievable with the help of burdens - a belt with a pancake in 5-10 and more kg or a backpack with some weight. Similarly, you can ship triceps on the bars. However, on the horizontal bar, it is impossible to work out legs and buttocks.
Productive workouts and relief muscles!
If you believe Joe Warner, the editor of the MEN "S Fitness, four hours of workouts per week to achieve the result shown in the photo below.
Source: MensFitness.com.
Warner on his own example proved that it is not necessary to learn hours in the gym to look physically strong and rolled. He himself is the same office worker as many journal readers, rubbing his pants at the table, with eternal lack of free time. The main thing is to plan classes, and then you will achieve a tangible result.
Before starting training, Joe weighed 72.3 kilograms, there was almost no muscle mass on the chest, but there was a noticeable tummy (the share of adipose tissue was 16.5%).
Source: MensFitness.com.
Coach Nick Mitchell from Ultimate Performance helped Warnera develop training program for a busy person. It provides for the classes on the hour 4 times a week (in the middle of the day on Monday, Wednesday, Friday and Saturday), and for each this hour you need to be 100%. Otherwise, says Warner, there will be no sense. He also advises adding classes to his worker organizer so that later there was no reason to walk them.
Source: MensFitness.com.
As a result, in 12 weeks he dropped 8 kg of fat (up to 5.5%), but at the same time "Cells" to 74.3 kg. Warner says that from 10 kg of the muscular mass of the muscular mass accounted for the chest and hands on which the emphasis was made in the exercises. The shoulders have become visually wider.
In addition to exercise, Joe observed a certain diet, including low-fat meat, many vegetables and food rich in slow carbohydrates (for example, sweet potatoes - batt). Breakfast is purely English - bacon with scrambled eggs. In front of the lunch, he snapped with nuts, and a tuna salad with pepper and olives. Before dinner, he drank yogurt, and in the evening he eaten a steak with fried potatoes (not ordinary, and the above-mentioned battoo). From alcohol it is better to refrain, but the wine glass on the weekend can still be possible.
After the first workouts, it becomes clear that everything became even worse - the volumes increased, the appetite too, the forms floated. Regardless of the purpose with which you came to the hall, and training programs, at the first stage, all muscles are equally responding to the load. What happens to them?
1 Ochnoy
In the first months, the body will give a reaction to inflammatory processes flowing due to muscle gaps - solo. Because of her you will seem more cumbersome, and even without any hint on the relief.
Odnocity is a normal body reaction to the injury. Blood brings to the muscle liquid and restoring trace elements - acids and building material for recovery.
With each month, muscle training will be adapted - the need for a panic to accumulate water and nutrients for recovery in a huge amount will disappear. Sweet will come down.
By the way, the personnel can cause and improper nutrition, for example, excessive love of salty products. The delay of the liquid can cause creatine, a sports additive, which is better sustainable at times with higher physical training.
2 Increased volumes (albeit when weight drops)
In the first 6 weeks of training, the weight decreases, mainly due to the loss of visceral fat, which envelops the internal organs. Before massacre over subcutaneous fat, for which you all started, far away. So it turns out that the weight is reduced, and the muscles grow, adding extra centimeters under the remaining, so far, subcutaneous fat.
- If the waist increased by 2-3 cm, after 2,5-3 months later, and everything will be better!
Only after 2-3 months of training, the process of burning subcutaneous fat is included, and its layer becomes thinner. Do not give up!
3 Lack of relief (albeit with an increase in muscle mass)
The blood sticks to the muscle during the execution of the exercise and for some time does not leave it. Such a temporary effect of filling the muscles is called a Pamp. It arises, mainly when you make a large number of repetitions with a little duration of rest between approaches.
Due to the increase in the volume of muscles and the absence of the relief (which is still hiding the subcutaneous fat), many begin to worry. But this effect is temporary, and after a few hours later your muscles will return the former volumes, becoming stronger and stronger. But the subcutaneous fat layer will decrease not so quickly, so the relief will have to wait.
- Adjusting nutrition and training, we can regulate the volume of muscles, but the temporary PAPD with multi-penetration training will always be.
Unfortunately, many are ready to abandon fitness at the beginning of the path due to such changes. But remember that people with beautiful bodies are people who have suffered the first 3 months.
What happens to our organism for three months of training? And is it possible to notice these changes after the first workout? In today's article, we will try to answer these questions and find out how our body and we are generally changing over 12 weeks of regular physical training.
Did you notice how much the gyms are overwhelmed in recent weeks before the summer season? And it is not surprising, because everyone wants to bring themselves in shape so that in the summer it looks good on the beach. But after a week, two, the excitement disappears somewhere and the visitors of the hall are becoming less ... and the reason for such a situation is always the same - people cease to go to the hall, because they do not see noticeable results. However, "do not see" - this does not mean that they are not!
To prove it, let's consider in detail what is happening with our organism for three months of training (three times a week), starting with the first lesson.
Before starting sports
"Training and reasonable changes in lifestyle is the only right path for me, which is a faithful tool for solving health problems and figure!"
Understanding only this single banal fact gives an incredible charge of motivation. Then the time of sports appears, sufficient energy and real metabolic shifts!
American researchers have proven that 20% of people began to change externally and better feel before the start of training!
This is, thereby consequence the first changes in the body - hormonal, psychological, biochemical, which will later lead you to the desired results, if you make certain efforts!
Conclusion: the body begins to change even before you start your first workouts!
Half an hour before the first workout
"Now I'll break all!"
This is what screams your body before the first training. Thoughts of training can lead to the acceleration of heartbeat and respiratory frequency. Also maybe some increase blood pressure.
If you are an extrovert, you can feel the drive and excitement, and if introvert is then, on the contrary, there is a concentration and a few. And as you understand, here the main thing is to use this effect correctly and set yourself up for training (psychological attitude to training).
Conclusion: Such the body's reactions say that the body feels that it will be necessary to work and begins to prepare for the load in advance!
During the first workout
"My heart quickly beats and it has become difficult to breathe!"
This is a healthy body reaction to physical exertion. She does not need to be afraid, because it is a completely natural process. You start breathing deeper and more often, saturating cells with oxygen. As a result, the complexion begins to change for the better.
The pulse is also not worried about, because it can affect not only the load, but also heat, air humidity, lack of oxygen in the air, overeating before training, critical days, stress and even loud music!
Changes occur in the muscles. They begin to become more actively saturated with blood and even swell (after training this effect passes)! In addition, they come to the tone and long forgotten and low-use muscles that remind themselves easy-to-eat pain.
And you become not only stronger, but also rushing, stronger, vigorously and cheer. During the physical activity in the body begins the "hormonal storm", which launches and speeds up the slow metabolic processes. The body is updated literally.
Also, adrenaline and other hormones will be released, the nervous system is excited, which leads to a sharp improvement of well-being and energy growth! Paradox!
Conclusion: even during the first classes in the body of each person, qualitative changes begin to occur!
30 minutes after the first workout
"I am overwhelmed with a sense of joy and pride! I could (I could)! "
Eh, these familiar many experiences after the first in life successfully experienced sports activities \u003d)! And not in vain, because even after 30 minutes after training, active changes are still in the body, in particular, it concerns the increased elaboration of endorphins, which, together with them, bring an incomprehensible feeling of joy and euphoria.
Conclusion: The received positive emotions after training not only will raise the mood for a long period of time, but will be an excellent incentive to go for training again! After all, you will not even once again experience these sensations.
2 days after the start of training
"I have a whole body with a lomit and hurts!"
The feeling of attracting is not only the inevitable stage after the first workouts, but also more - necessary! After all, it means that your muscles grow and become beautiful and pumped! Therefore, for many athletes, such pain is even very pleasant \u003d)
Do not be afraid of this process, because it will not always be. Your body only adapts to loads and eventually the attack will pass.
By the way, to reduce lobs in the body, you can take a hot bath or go to the massage. Stretching will also help.
Conclusion: hurts - it means grows! Therefore, "Catch the buzz" from this pain, like athletes, imagine how your body becomes touched and beautiful.
2 weeks after the start of training
"Regular training almost entered my usual schedule!"
There is nothing surprising in this, because scientists have proven that human habits are produced within 2-3 weeks.
Do you remember that unbearable pain after training? Surprisingly, it disappeared \u003d) Therefore, it's time to perform various exercises and do not worry about the fact that the next day you can not get out of bed. However, you should not overload yourself, always remember the moderation and gradual growth rates!
Conclusion: You and your body get used to regular loads, and also begin to develop a variety of exercises and the technique of their execution!
4 weeks after the start of training
"It's good that I did not refuse (not refused) from training!"
With pride and the feeling of the first results, the first month of training was completed. If you have not missed any classes and submissively went to the gym three times a week, you have overcome 12 training!
Now it has become easier to run, disappeared somewhere and shortness of breath when you climb the stairs. In addition, you have a habit of drinking plenty of water.
Conclusion: Here they are the first tangible qualitative changes in your body! Live becomes easier!
8 weeks after the start of training
"I want to eat more vegetables, fruits and healthy products!"
Your body begins to simply "demand" saturation of sufficient energy for training that only the right products give! Therefore, you yourself did not notice how they started not only to drink more water, but there are more vegetables, fruits, meat and fermented dairy products.
In addition, as a result of stubborn efforts, you have decreased the risk of ischemic heart disease associated with cardiovascular diseases, as well as obesity and diabetes mellitus.
Conclusion: three times a week you not only work on your forms, but also carry out the prevention of many diseases!
12 weeks after the start of training 
"I like my reflection in the mirror, although you still need to work a lot. I have a great mood, I feel cheerful and incredible self-confidence! "
Here are the results of 3-month training:
Firstly, you see a completely different picture in the mirror.Fat deposits go, and muscle relief is becoming increasingly noticeable. And you want to work on the body and further to achieve more results.
Secondly, you taught the body to burn more calories. Metabolism accelerated and now you can eat more, but at the same time not to worry about the weight set, because all the extra calories will be burned during training.
Thirdly, you are no longer difficult to allocate time for training, After all, 3-time sports has become the same as usual and indispensable ritual, as well as eating or hygienic procedures. In addition, your daily schedule has become more structured and clear.
Fourth, you feel how your self-esteem has grown, confidence has developed, perseverance, the ability to concentrate and patience. As they say, "in a healthy body is a healthy mind."
Fifth you have strengthened your health and delayed the aging processes. After all, scientists have proven that people who are engaged in sports for as many as 40% are less susceptible to premature aging. Due to the production of collagen and elastin, your skin is more moisturized and protected, and wrinkles will appear much later.
Well, you were able to hold out 3 months with regular training - and this is a quarter of the year!You can assume that you actively continue at the same pace. Do not stop, because you see how much benefits for a person are brought physical exertion! If you lower your hands, the effect will quickly pass, and you risks back to old forms and largerness.
For the summer 2015, I was well hammered on street simulators. It was a sorry for the winter all this is confused. Therefore, in November 2015, he signed up in a modern gym. Very by the way there was a body composition measurement service. It is useful to assess your body from the side at the beginning of a new stage of training.
First I will tell you how this analysis is done, and then about the results for 3.5 months of training.
The analysis is made by the biimepered method. Impedance is resistance, and bioimmedance is the resistance of alive fabrics. In this case, the method through the body is passed by a small current of different frequencies. We can make a lot of conclusions about the body's condition.
In particular, determine the percentage of fat, muscles and water in the body, the daily flow of calories alone. Assess the risk of various diseases. And this analysis is good for beginners of their way in fitness.
Yes, very simple. External changes occur pretty slow. 2-3 months very short time to notice the difference. Here and will help the bioimpened analysis. It will show that you are on the right track or need to enter adjustments.
How is the analysis of the body composition.
In our hall, the InBody 770 is used in the hall.
This is a device with four electrodes. This allows you to accurately measure the composition of the limbs and torso. More simple devices have only two electrodes and apparently less accurate. Here you can also determine the composition of the body and limbs.
A feature of the device is that it does not use empirical estimates. The bioimmedance of a particular person is measured. This makes measurements independent of the floor and the age of a person.
For analysis, you become barefoot on the platform and in your hands take the electrodes. Divide your hands to the side and wait for the 30-40 seconds. A minute later, two sheets with detailed analysis of body composition.
Measurements are better carried out in the morning. On an empty stomach. Unpleasant sensations from passing pulses did not notice.
The doctor told me in detail about the results. All indicators within the normal range.
It pleased me. At least some independent confirmation from my lifestyle. After all, only you hear that vegetarian food is not full.
That's what the doctor told me when I left.
As ate meat, eat and eat. Protein is normal.
"Yes, I haven't eaten meat for three years."
-Well, nothing in vegetable food is also enough squirrel.
He was not confused. This was the first moment that pleased me.
At home carefully looked at the printing of the body composition analysis.
I calculated my ideal weight-64.5 kg. Apparently he should turn out if removed excess fat.
My body mass index is normal. 22.8 at a rate of 18.5-25.00. The concept of the norm is rather vague. Whether it should be so for health, whether it is the indicator of most people.
This indicator must be used carefully. Athlete and just a fat person may have the same BMI, but completely different shapes and a percentage of fat. BMI can be defined without any analysis. Here is the simplest calculator.
Determine your BMI.