Beautiful body: food and training for one year

You already know that a beautiful body is the result of regular physical exercises and a certain lifestyle. For most people, training are cyclical: Monday, the emphasis is placed on buttocks, Wednesday – on the abdomen, Friday – on weapons and on the back (for example).

In general, creating a nice body is quite difficult. Over time, workouts seem boring and monotonous, the metabolism slows down, it seems that the effectiveness of physical activity is always smaller. Sometimes, instead of training, you want to hide an entire chocolate bar and then make turns off with friends on a glass of wine 🙂

What to hide: even the most ambitious reach the plateau phase or even put a few more pounds. From here follows a fairly logical question: is it worth training?

We first list some factors that we must consider (because neither you nor I, we can influence them):

• Nobody can sit with a monotonous diet all year round and permanently a get results.
• Within a few months from the initial fitness training, The body adapts to physical effortAs well as the calories you started reducing before starting training.
• It is impossible to always reduce from caloriesOne day it will be impossible to reduce the figure (do not damage health).

Adaptation to any condition is an absolutely normal reaction of the body. This is the reason why it is unlikely that your current training program will bring visible results in the next six months. What to do to improve your body? Understand what the periodization is and respects the rules of this principle.

Periods

Periodization is the formation of a graduated cycle of variety, intensity and volume of the training process to reach the maximum levels of the body. If simpler, such an approach to training throughout the year, which does not allow the body to get used to its intensity. For this fact, you can get impressive results of improving the body throughout the year!

But now more detailed on how it works.

The most important thing is to take into account the natural cycles and the physical activity of the body, to minimize the consumption of energy and energy and, at the same time, be ahead.

Scheme

The first period

The best time to choose a starting point is autumn. The hormonal background gradually decreases, the metabolic processes slow down, the body is prepared for the winter (feed with fat). That is, this attitude of our body that we will use to our advantage for the first period: the period of accumulation of muscle mass, from September to January included.

Diet

To accelerate the metabolism and get rid of the psychological stress caused by the constant calorie reduction, we change the usual diet. You have to increase the number of calories consumed, but also maintain protein standard. During this period, it is advisable to eat as regularly as possible, enriching the diet with vitamins and fibers.

Training

In order for the food to turn into muscles and not fat, you have to make three heavy training per week. Combine all basic exercises with dumbbells or bars. The cardio remains optional.

The second period

From February to April (Massimo Maggio), we suddenly change the diet to get rid of fat, keeping muscle mass. In spring, the hormonal background is activated, the metabolic processes accelerate, being very useful for us and on the street for a nice body. To dry the body well, there are enough 3-4 months.

Diet

We reduce calories in simple carbohydrates. Every week we cut more and more carbohydrates, we give up the fried chicken in favor of the boiled chest. Here you have to focus on complex carbohydrates and more fiber proteins.

Training

We add Cardio, 2-3 times a week, to the basic training: long-term run, rope jumps or cardio exercises. When you take the second step in the period for the first time, it will not be easy. But a month of intense work on you and avoiding sweets deserves to have a nice body.

The third period

The period of maintaining results lasts approximately from May to September. Here you can relax a little: you have an carved silhouette, the flat abdomen and the buttocks, the whole body is toned and you can’t wait to share this fantastic result with the whole world. Act! Goes on vacation, travels. But don’t forget the easy support training 2-3 times a week.

Important! It is not necessary to strictly respect the terms specified for each period. Depending on the living situations, of the calendar of events and well -being, it is possible to establish your periods based on the periodization scheme described above. Success!