Training in elite sports
Sports can be amateur, professional and elite sports.
People have been involved in elite sports since childhood, and athletes receive salaries from the state because they are preparing for official competitions.
Children begin training at around seven years old and finish performing at around twenty-five.
In ten years of training, a child can reach the national and international level, and after twenty-five, go to work as a security guard, coach, or go into professional sports.
2 days after the start of training
“My whole body aches and hurts!”
The feeling of soreness is not only an inevitable stage after the first training, but even more so – necessary! After all, this means that your muscles grow and become beautiful and pumped up! Therefore, for many athletes such pain is even very pleasant =)
You shouldn’t be afraid of this process, because it won’t always be like this. Your body is just adapting to the stress and the soreness will go away over time.
By the way, to reduce body aches, you can take a hot bath or go for a massage. Stretching will also help.
Conclusion: it hurts - it means it’s growing! Therefore, “get high” from this pain, like athletes, imagine how your body becomes toned and beautiful.
What results do fitness training give?
The word fitness does not imply the word “result” at all, even in the sport of personal achievements.
Fitness training is generally training “for yourself” and for your mirror, which always says:
“You are beautiful, no doubt, you are stronger than anyone in the world, more defined and smarter than everyone else.”
American scientists have found that 95% of fitness club visitors train with a load that is insufficient for positive physiological changes.
Fitness is a pleasant, fun thing, but without results.
2 weeks after starting training
“Regular training has practically become part of my usual schedule!”
This is not surprising, because scientists have proven that a person develops habits within 2-3 weeks.
Do you remember that unbearable pain after training? Surprisingly, she disappeared =) Therefore, it’s time to do various exercises and not worry about not being able to get out of bed the next day. However, you shouldn’t overload yourself; always remember about moderation and a gradual rate of increase in loads!
Conclusion: you and your body get used to regular exercise, and also begin to master a variety of exercises and techniques for performing them!
Training results for 3 months
I offer my clients to see results in 3 months.
Any tailor will tell you that a suit can hold 5 kg. If you have changed your body weight by 5 kg, then the suit needs to be altered.
My clients remove five kilograms of fat in three months and sew clothes up one size at the waist, but they sew clothes only at the waist, because you can burn fat and grow muscle at the same time.
Removing fat from the waist and increasing muscles in the arms by one size is the result of the “Size/Quarter”
Your results depend on your goals:
Lose weight.
With 2-3 workouts per week, you will be able to feel the first results in 3-4 weeks. These are approximate figures, some will see progress earlier - after 2 weeks, others later. Don't persist and push yourself to the extreme. Losing weight still takes time. Imagine how long it took you to gain this weight; it may take about the same amount of time to lose it. In the first 3-5 sessions you can lose about a kilogram. For some people, weight loss does not occur evenly, but in jumps. After intense strength training, it may generally seem that you have gained weight. In fact, it's swelling. During the post-workout muscle recovery period, the body usually retains fluid. The same thing happens due to drinking insufficient amounts of water or certain foods - salty or dairy products.
Normal weight loss when losing weight is considered to be 0.5 kilograms per week. But it all depends on the individual characteristics of the body. In addition, the greater the initial weight, the greater the losses at first.
Relief.
In order for the athletic body contour to become noticeable, it will take a little more time. On average, from 4 to 6 weeks. To see growing muscles, it is imperative to minimize the thickness of the fat layer. Otherwise, under the layer of fat it will be difficult to see the fruits of your hard work. This may increase the time to achieve results.
Endurance.
Endurance can be developed endlessly. By the end of the first month of regular training, it increases noticeably. If at the first lesson you cannot control your body or you constantly have a pain in your side, this is not a reason to give up everything. Reduce the load and methodically increase it with each session. Lung volume increases gradually. So be sure to alternate between cardio and strength training. If this is not an option, simply start and finish your workout with an easy treadmill or elliptical run.
High-intensity workouts like CrossFit are good for developing endurance. On the one hand, they allow you to build muscle, but on the other hand, they increase the endurance of the body.
Flexibility.
You can achieve flexibility through regular stretching. She is the one who should complete every strength training session. This will not only increase the flexibility of the body, but also allow the muscles to recover faster. Proper recovery is an important step towards achieving any set body development goal. Around the end of the first month, you will already notice how you have become more flexible.
Skin tone.
Many who come to the gym really want to tighten their body as a whole, and in particular eliminate sagging and weakness. These two problems can be solved by increasing blood flow. Once you start exercising regularly, your skin should improve. In order for blood to actively circulate throughout the body, supplying tissues with oxygen, it is necessary to maintain a high pulse, approximately 140 beats per minute. The overall skin turgor will noticeably improve after about 2 months of training. Of course, your age and skin’s ability to regenerate play a significant role. The older we get, the less collagen is produced, which is responsible for the youth of the skin.
Increased muscle mass.
For solid results you will need 5 to 7 weeks of hard training and proper nutrition. By correct, we mean high-protein nutrition or BUCH - protein-carbohydrate alternation. Proteins are the building blocks of muscles, and carbohydrates are the “fuel” of the body, which gives strength for long or exhausting workouts.
It’s much easier for beginners to see their muscles. This occurs in contrast to your original form. At the first stage, muscles add from 5 to 15 kilograms.
A lot depends on who you are: a man or a woman. The growth of muscle mass in men is faster. On average, muscle mass increases in men at a rate of 1 kilogram per month, for women – 500 grams.
Over time, the rate of muscle growth will decrease. In order not to slow down, carefully monitor what you eat and periodically change your training program.
Personal training results
The learning outcome depends on the teacher and the student. Any teacher has excellent students and poor students. The student's diligence comes from respect for the subject being studied and for the teacher.
If you are able to be a diligent student, then I guarantee the application results within the agreed time frame - size/quarter .
You can see the results of excellent students on the honor board .
Is there any way to speed up the appearance of results?
There is no clear answer to this question. On the one hand, yes, if you train regularly and act comprehensively, then the results will be noticeable faster. On the other hand, some processes in our body cannot be accelerated. “Physiology and nature are difficult to deceive. Therefore, any high-quality training effect requires more time,” adds Ilya Frank. — Each training effect has its own peak time. The fastest way to achieve it is to take sports drugs, which I do not recommend doing. There is a golden rule here: fast does not mean high quality.”
The best thing is to be patient and train regularly, following a routine of exercise, nutrition and rest. “Most likely, you will notice an improvement in your well-being, since all body systems begin to work more efficiently from the very first workouts. This is what we should focus on,” sums up Anna Yurchenko.
You eat a lot.
Working out is a good way to burn calories and keep fit. But you need to spend more calories than you take in, that is, create a deficit.
During one workout, a woman burns about 300-500 kcal. Another 600-800 kcal is consumed to maintain daily physical activity. In order to lose weight, you need to calculate your calorie intake taking into account daily activity and lean body mass, and balance it with macronutrients (proteins, fats, carbohydrates).
For weight loss, nutrition is no less important than exercise!
- Don't overeat, justifying your appetite with increased metabolism.
- Remember about the balance of dietary fat and the fact that carbohydrates cannot be excluded. You can create a calorie deficit by varying the amount.
You are fixated on the number on the scale.
Most of us are driven to exercise by the banal goal of losing weight. And losing weight is represented as a cherished number on the scales. But scales aren't the best way to measure progress; losing weight doesn't mean you're losing fat. It could be water or muscle.
The result can and should be measured in other ways.
- To assess changes in the proportions of fat and muscle in the body, you can use the bioimpedance analysis technique.
- The fitness testing technique will show how your strength parameters have changed: endurance, strength, flexibility.
- Using “before and after” photos, you can visually assess the changes in your body.
- Measuring your waist, buttocks, arms and legs with a centimeter before starting training and after a few weeks of training will show how the volume of your body has changed.
- At THE BASE club you can use the Test yourself service. This is a special study that includes analysis of body composition, measurement of muscle flexibility and endurance, assessment of the cardiovascular system's response to stress and other parameters. Based on this data, a certified trainer will create your personal training plan - safe and most effective.
8 weeks after starting training
“I want to eat more vegetables, fruits and healthy foods!”
Your body begins to simply “demand” to be saturated with sufficient energy for training, which only the right foods provide! Therefore, without even noticing, you began not only to drink more water, but also to eat more vegetables, fruits, meat and dairy products.
In addition, as a result of persistent efforts, your risk of coronary heart disease associated with cardiovascular disease, as well as obesity and diabetes, has decreased.
Conclusion: three times a week you not only work on your forms, but also prevent many diseases!
4 weeks after starting training
“It’s good that I didn’t give up (didn’t give up) training!”
The first month of training ended with pride in myself and a feeling of first results. If you didn't miss a single class and dutifully went to the gym three times a week, you've completed a whopping 12 workouts!
Now it has become easier for you to run, and the shortness of breath when you climb the stairs has disappeared. In addition, you have developed the habit of drinking a lot of water.
Conclusion: here they are - the first tangible qualitative changes in your body! Life becomes easier!
