How to eat and exercise to get in shape faster

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Why you shouldn't go to the gym hungry and how protein food contributes to weight loss - we explain together with "Champ!".

I swing but see no results. How to build muscle faster?

To build muscle, you need to understand how they grow. You can do without this, but if you know what the essence of the process is, you can influence it and increase the effectiveness of training.

Strength training is needed to build muscle. During exercise with weight, the muscles contract and micro-injuries appear in them. The body needs to "heal" them, for which it uses protein and "repairs" the muscle. So, new ones are added to the old muscle fibers, and the muscle grows.

To build muscle faster, you need to exercise properly, eat and give your body a rest. If you miss something, training becomes less effective: muscle grows slowly or belly fat does not go away.

How to train properly?

Take a few one-to-one lessons with a coach

A personal trainer is not cheap. If you can't afford individual workouts on a regular basis, take a few sessions to get you started. The coach will show you the technique and teach you the basics, and then you can practice yourself.

This is important because the effectiveness of strength training depends on the correctness of each exercise. If you squat or deadlift incorrectly, the load may not be distributed correctly - there is a high probability of injury.

Start gradually, exercise regularly

Daily workouts until you lose your heart rate won't get you the results you hoped for. Overtraining does not allow you to exercise at full strength, and the body does not have time to recover and build new muscles. Effectiveness from daily training will be Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. the same as if you were doing 2-3 times a week.

If you want to go to the gym every day, alternate strength training with cardio and do not ignore fatigue: when you feel exhausted, take a break.

Do not exercise when hungry

If you do not have the strength to perform the exercises, there will be no results: you will begin to get tired faster, you will be able to do fewer approaches and repetitions.

To gain energy and maintain muscle mass, eat Pre-Workout Nutrition: What to Eat Before a Workout. 2-3 hours before training. The meal should contain proteins and carbohydrates. Protein will help maintain and increase muscle volume, while carbohydrates will provide energy. For example, 2-3 hours before a workout, you can use Some Examples of Pre-Workout Meals. eat:

• buckwheat with chicken breast and vegetables;
• omelet, whole grain bread sandwich with avocado and fruit.

If you can't eat before your workout, grab a protein-carbohydrate snack: an hour before your workout, eat Greek yogurt with fruit or a Champ! Protein bar.

Protein Bar Champ! 17 grams of protein and 40 grams of carbohydrates per 100 grams is just what you need before training. Strawberry bar contains coenzyme Q10, which helps with exercise, and does not contain sugar. And the chocolate cherry and caramel bars contain L-carnitine, which is responsible for fat burning.

Come to workout with a plan

Agree, it is easier to perform exercises when you have a clear plan than after each approach to think about what to do next. A workout plan keeps you from standing still and wasting time. You follow the instructions and don't waste energy making decisions. This reduces the level of anxiety, and you do not associate the activities with something difficult.

The plan might look something like this:

• Press crunches - 3 sets of 15 reps.
• Raises arms and legs - 3 sets of 16 reps.
• Support push-ups - 3 sets of 20 reps.
• Reverse push-ups - 3 sets of 10 reps.
• Squats - 3 sets of 15 reps
• Glute Bridge - 3 sets of 15 reps

In training, you follow the plan, doing exercise after exercise, and at the end, happy and tired, go home.

Start with exercises for those muscle groups that are more important to you

At the beginning of your workout, you have a full supply of energy. Therefore, you can do the first approach in full force and give the maximum load to the muscles. With this in mind, start strength with those muscle groups that are your priority: you will work them better than the rest.

What do you need to eat to get in shape faster?

To build muscle, lose belly fat and speed up metabolism, the body needs Quality protein intake is inversely related with abdominal fat. protein. It is essential for health not only for athletes: protein reduces A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. feeling of hunger, helps The effect of protein intake on 24-h energy expenditure during energy restriction. spend more calories and strengthens the immune system. And if you want to pump up, protein is doubly important: it contains amino acids that are involved in building muscle tissue.

Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health is recommended for an adult per day. eat 1, 2–1, 6 g of protein per 1 kg of body weight. If you go in for sports, the rate should be increased to 2 g per 1 kg of weight.

It turns out that a person weighing 70 kg needs 84-112 g of protein per day, and adjusted for training - 140 g per day. These are 200 g of boiled chicken breast, 2 chicken eggs, 200 g of cottage cheese and 100 g of salmon. All this needs to be eaten every day.

I can't eat that much chicken breast and cottage cheese. How do I get my protein intake?

If you're having trouble eating so much protein, try including protein powder in your diet. For example, the protein shake "Champ!" contains 25 g of protein per 100 g - the same as boiled beef. At the same time, it is low in carbohydrates and fats, which allows you to get the protein norm per day without exceeding the calorie norm.

The cocktail has two flavors: vanilla and chocolate. You can drink it 1-2 times a day. For example, for breakfast before your morning workout or between lunch and dinner, you get a delicious and healthy snack.

Protein is not "chemistry." It is made from whole milk powder and egg white.

It is perceived by the body as a regular food and is well absorbed. Protein shakes "Champ!" additionally enriched with prebiotics, chromium, gluten-free, dyes and preservatives.

How can I lose weight faster?

You need to monitor your diet. Many people think that if you play sports, you can eat more. There is some truth in this: with regular exercise, we expend more energy than if we only spend weekdays in the office. But to lose weight, the body needs a calorie deficit: you need to spend more than you consume.

To lose 1 kg, you need Caloric Equivalents of Gained or Lost Weight. create a 7,716 calorie deficit. For example, if you eat 2,000 kcal and spend 2,500, you get a deficit of 500 kcal per day. If you follow this diet, you will lose 2 kg in a month.

A deficiency can be created not only through diet, but also through exercise: you consume the calorie intake, but at the same time you go in for sports. For example, an hour of moderate running and swimming is about 550 kcal, strength training is about 800 kcal.

Your calorie intake can be calculated using the formula:

For men:(5 + (10 × weight [kg]) + (6, 25 × height [cm]) - (5 × age [years])) × k

For women:((10 × weight [kg]) + (6, 25 × height [cm]) - (5 × age [years]) - 161) × k

k is a factor that adjusts for lifestyle.

• 1, 375 - if you train 1-3 times a week;
• 1, 55 - if you go in for sports 3-5 times a week;
• 1, 725 - if you load yourself with hard training 6-7 times a week.

Make the menu so that it does not exceed the calorie intake. The diet should be 25-30% protein, 55-60% carbohydrates and 15-20% fat. With such a diet and regular exercise, you will achieve weight loss.

How to stay motivated and stop exercising?

Set a goal

For example, to lose weight by 4 kg in two months, to increase the volume of the biceps by 3 cm in a month. A specific goal motivates and does not allow you to leave the race: you have something to strive for and you see the point in going to training.

If you are doing sports for your well-being, classes with friends, a year-long fitness club membership or registration for a 10-kilometer race are motivating.

Promise a reward

Come up with a reward for achieving your goal. For example, if in two months you lose 5 kg, promise yourself a new dress or sports equipment. If you don't miss a class, treat yourself to five massage sessions. Try not to indulge yourself with food: eclairs after a hard workout can negate all your efforts.

The reward should motivate and promise something of value that you really want.

Do what you like

A long run works well for losing weight. But if you hate running, then quit your workout faster than lose even a pound. Choose right away what you like. If you want to lose weight, any cardio exercise will do, even if it is Latin American dancing or Nordic walking.

Strength training is the same. If you want pumped-up muscles and beautiful relief, but do not like the gym - try doing exercises with your own weight at home. If you are not ready for strength training with free weights, do it on simulators.

Notice how your mood changes after a workout

Exercise can help you release negative emotions and feel better. For example, 30 minutes of running at an average pace brings A runner's high depends on cannabinoid receptors in mice. feelings of euphoria and reduces anxiety. If you see the positive effects of your workouts, you won't want to skip them.