If you have visited the page how to exercise correctly, you do not have to be just a beginner who knows absolutely nothing about proper exercise and eating practices. You may even be an advanced exerciser who is not happy with your results and with your exercise plan that is not working the way you want it to. Sometimes even the details decide the result you want to achieve. Unfortunately, the vast majority of people misunderstand, do not know, or poorly follow even the most basic rules about how to exercise properly and how to eat properly. So in this article, among other things, we will look at a few key things that every person should pay attention to in order to really follow them. It's pointless to waste effort and money if your exercise plan is ineffective or completely ineffective.
You ask yourself questions like:
What does exercise help?
Why start exercising?
How to start exercising?
How to exercise correctly?
How to eat properly while exercising?
Then this article is just for you!
You haven't started exercising (properly) yet, but are thinking about it? Then you are certainly interested in the benefits of exercise. If you know how to exercise correctly (and you really do exercise correctly), exercise together with a proper diet and lifestyle can benefit you in several areas:
Improving fitness
Elimination of muscle problems
Better flexibility and strength of the whole body
Muscle gain / fat burning
Detoxification of harmful substances in the body
Improving blood circulation
Better concentration
Stress relief
Better sleep
Overall improvement in physical and mental areas
Many people benefit from proper exercise in many more areas - for example, improved digestion, reduced fatigue, greater resistance to illness / colds and more...
Something has to be done about it
It costs something
Nothing is without a fight, they don't even give you a paycheck at work for free, just like your garden doesn't mow itself. Of course, exercise costs some effort and money, but it will pay off incomparably in the end . What better way to invest than in your own health and personal development, both physically and mentally?
Each person has a different body structure, and determining what exercises and how many repetitions are needed to achieve the desired results can be a superhuman task. The same applies to the individual diet, which is different for everyone. The Internet only offers general exercise and diet plans that are far from leading individuals to such results as creating an individualized exercise plan and creating an individualized diet.
The most important and most difficult step for almost everyone is to start - to overcome your own comfort and be willing to do something for it. It is also important to set a goal, or even sub-goals, which one will gradually fulfill over a certain period of time. Beginnings can often be difficult. Finding the ideal exercise plan and meal plan for eating during exercise can be quite difficult for a beginner, as was already mentioned in the previous paragraph "exercise with a personal trainer in Prague". In addition, beginners risk two things in case of initial ignorance:
Inefficiency of exercise - A person who does not know how to exercise correctly (for example, how many sets and what weights to use, how long his training should be, etc.) gets into complications. It can easily happen that his training becomes ineffective, sometimes even counterproductive (for example, he can burn hard-gained muscle mass due to overtraining and insufficient supply of nutrients or a bad diet, or on the contrary, he can gain back hard-burned pounds of fat)
Risk of injury or permanent damage to health - Ignorance of how to exercise properly, however, goes further than just ineffective training = thus wasting time, energy and money. If the exercises are performed incorrectly, all kinds of injuries can occur. This risk does not only apply to muscle-building exercises , where heavy and therefore "dangerous" weights are used, but applies to almost any exercise that is performed incorrectly.
Therefore, a personal trainer becomes practically indispensable for anyone who wants to start exercising. It's time to stop making excuses - make your first appointment today. Contact your future personal trainer Vladimir here .
Exhaling during engagement (exertion/pressure) and inhaling during pulling. It is also good to make sure that a person inhales the same volume of air as they exhale and that this volume of exhaled or inhaled air is the same throughout the exercise. Although it may seem absurd, details often make a big difference.
Do you feel like you are not getting the results you would like/expect? The problem can be in the way of exercise, diet, but also in life management (for example, stress, lack of sleep, etc.) A personal trainer is a good choice not only for beginners but also for advanced ones. It can reveal major mistakes in exercise/menu that the person may not even realize is a mistake. Every person is different and therefore it is ideal to make a special training plan for everyone.
However, general brief advice can be made for the broader goal someone wants to achieve:
How to exercise properly if I want to lose weight?
Reduce your energy intake below your expenditure (burn more calories than you take in), do not eat fatty and high-calorie products, do circuit training, run, sweat a lot (exercise in a sweatshirt, for example), it is advisable to use a Carnitine supplement
How to properly practice when I want to draw?
The level of energy intake and expenditure at approximately the same value, do not eat fatty and high-calorie products, do circuit training / crossfit, lift smaller weights - lots of repetitions, sweat a lot (exercise in a sweatshirt, for example), it is advisable to use high-quality protein
How to properly exercise to gain muscle mass?
Increase your energy intake above your expenditure, increase your protein and carbohydrate intake, heavy weights, shorter training sessions, longer muscle recovery time, plenty of sleep, quality gainer or protein (if you eat regular food correctly, vitamins and supplements such as gainer and protein
, he exercises correctly - he alternates training plans, but he no longer manages to gain muscle mass in this way, then it is recommended to add a creatine supplement to his diet)
How to properly exercise to increase fitness?
Constantly increasing the difficulty of training, running, circuit training / crossfit, improving lifestyle (for example, stop smoking, stretching, not sitting slouched, etc.), supplements according to the needs of the individual
How to properly exercise to increase overall strength?
Circuit training - adding weight after each repetition, repeating e.g. 15-12-10-8 with the initial heaviest weight that a person can hardly lift 15 times, 4 sets. Gradually get to heavier weights, accessories according to the needs of the individual
Exercising at home in front of the TV is sometimes not very effective, because most people lack self-discipline, and the home environment is not that motivating for most people. Just like running in bad weather, it often discourages a person or causes them to catch a cold, for example. Therefore, working out in the gym is an obvious choice. However, if for any reason an individual needs to exercise at home, then with a fitness trainer the problem of lack of self-discipline and motivation disappears and effective exercise at home with a fitness trainer is feasible and effective.
In general, a healthy diet / diet plan for an athlete should look like this:
7:00 breakfast
9:00 a.m. snack
12:00 lunch
15:00 snack
17:00 snack
19:00 dinner
21:00 light snack (eg yogurt)
22:00 protein
Breakfast is the most important meal of the day for athletes, especially for individuals who want to gain muscle mass - a starving body needs to replenish carbohydrates after X hours without nutrients, so it is necessary not to skip breakfast. On the contrary, it is not good to consume carbohydrate-based preparations before going to bed, which will give you energy, for example, a gainer - this is more suitable for breakfast, or an hour before or immediately after training.
This is just a general diet for athletes, but a diet tailored to your needs from a professional fitness trainer will be most beneficial to you . Contact your coach Vladimir now . Start the transformation, the results of which will not take long to wait.
Vladimír Veverka
Xplore Fitness
Na Příkopě 17/1047
Prague 1
Vladimír Veverka
Xplore Fitness
Na Příkopě 17/1047
Prague 1
