Should I do cardio or strength training first? 🏋🏾♀️🏃🏾♀️ best workout order for fat loss
The coach answers: how to make your workouts effective?
Together with the leading trainers of the World Class network, we are launching a new column #CoachResponds . In a series of publications, we will answer the most common questions from visitors to the fitness room and give useful recommendations that will help you optimize your training process, choose the right type of nutrition and avoid mistakes at the very beginning of your journey. Forward to a beautiful and healthy body!
In today's article, World Class Master Coach Zlata Patrikeyeva opens her column at the Championship.
The effectiveness of your training plan is a combination of a number of factors. How do you know that training will really lead you to your goal? Should you squat with weights if your goal is weight loss? And is it worth exhausting yourself with regular cardio if you are seriously thinking about gaining mass or pumping a relief press? Let's start our answers to these exciting and pressing questions by discussing why girls go to the gym and what needs to be done to find a workout that suits your individual goals and objectives.
Zlata Patrikeyeva: I am always glad to know that the events of the past couple of years have entailed new ideas about the beautiful female body. Thin and hungry models receded into the background. Now the world is ruled by the beauty of forms and women's health.
Fitness for many has become a panacea. This is a hobby, this is work, this is life. Everyone goes to the gym: girlfriends, colleagues, sisters and mothers with daughters. Why are they going there? Statistics show that the beautiful half of humanity has three main goals for such a frequent visit to the rocking chair: to lose weight, to gain and make it more relief.
So, now in more detail. In any business, and fitness is no exception, you need to have a clear structure of actions if we really want to achieve our goals.
Weight loss: how to achieve a result?
It is important to understand how many kilograms you are want to lose weight, estimate the time frame and build a training program. Here, the main thing is to assess your strengths and capabilities as realistically as possible. Start from 2-3 times a week, if there was no experience of classes, build a nutrition plan, adjust the regime and act gradually. Long-term cardio workouts with a pulse of no more than 120 beats, functional, tabata or fitness dancing are perfect.
Mass Gain: Why Do Girls Gain Weight?
Interesting, isn't it? This is probably the rarest request from women, but it takes place. Where there are those who always strive to lose weight, there will certainly be those who are always trying to gain weight. It's like with hair: curly ones want straight, and the owners of straight ones want curly ones ... thenfoggy. It is best to find a specialist trainer who will not only build a training plan, but also help you decide on a nutrition plan. But if it so happens that you are still an independent person, then pay attention to strength training at a low heart rate 2-3 times a week. Eat more protein, increase portions, and eat more often. Vegetables will help assimilate protein, the right carbohydrates (cereals, pasta, yeast-free bread) will give energy, and fats (butter, nuts, cheese, avocados) will allow the female body to function properly.
Working out problem areas, relief: what to do on the finish line to a perfect body?
Everything is here easier, keep doing what you like, if you do not have the goal of losing weight or gaining, but try to devote a little more time to the right places! For example, if we want a flat stomach - we add to the workout plus 2-3 sets of abdominal exercises, we want strong and beautiful buttocks - we do additional exercises to include the back of the thigh and buttocks (hip extension, shoulder bridge), and so on with everything. We eat right, we observe the regime, we know how to relax during the stretching lessons, do not forget about massage.
Regardless of our desires, the main thing is health. Approach tasks wisely, spare no effort and money for specialists, do not rush with results and remember that fast does not mean quality.