After how many workouts do girls see results?

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.

EXPERTS HIGHLIGHT CERTAIN GENERAL DATES FOR PROGRESS IN DIFFERENT TYPES OF TRAINING

How long does it take to notice the results of cardio training?

It is with cardio exercises that beginners are recommended to start training (even if their goal is to increase strength indicators). Aerobic exercise helps improve the functioning of the heart and joints, develops coordination, which is very important for mastering any exercise. It is also useful for fat burning and you will notice the effect of cardio quite quickly. “Long-term moderate-intensity cardio training in combination with proper nutrition gives a good effect on reducing the fat component after just a week and a half of regular exercise,” says Ilya Frank.

How long does it take to see the results of strength training?

The results of strength training will have to wait. “To improve strength indicators, you need at least a short training mesocycle - 3-4 weeks,” says Ilya Frank. “And for an impressive increase in muscle diameter, that is, an increase in muscle volume, even more, about 2-3 mesocycles, that is, about 12 weeks.”

How long does it take to see the results of functional training?

Functional training produces results just as quickly as cardio. “You can work with your own body weight, without additional weights,” adds Ilya Frank. — Training includes work on balance and involvement of the stabilizer muscles. Within a week, a person can feel how his ability to control his body in space and coordination are changing for the better.”

How long does it take to notice the results of endurance training?

It, like strength indicators, cannot be developed in a week or a week and a half. Endurance is trained in several stages, so you can notice tangible results in no less than a month and a half.

How long does it take to notice the results of stretching exercises?

These activities can bear fruit quite quickly. “Flexibility, muscle elasticity and joint mobility can be improved in 2-3 weeks,” notes Ilya Frank. It is important to exercise regularly for this: stretch 4-5 times a week.

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.

Flexibility training

For many women, the ability to do the splits is an indicator of good physical shape. Therefore, they devote a lot of effort and time to stretching.

Most women have good flexibility by nature, and special stretching training helps to further develop this quality.

For girls with an initially normal and high level of flexibility, it will not be difficult to do the splits within 1-2 months of training.

If your stretching is “so-so,” it will take longer.

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 IT POSSIBLE TO SOMETHING ACCELERATE 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.

So, only regular and competent training leads to very large and quick results. Nature seems to encourage a person to get his butt off the couch. Experienced athletes progress slowly, it's more like staying in shape.

If you already have excellent results, maintaining them despite time can be equated with resistance to aging. In this case, even without progressing, but maintaining high results, you become better every day!

Nutrition rules

It is better to eat protein foods a few hours before your run. If you run during the day, it is better to eat cereal or fruit, but in small quantities. It is best to eat 2 hours after running as it is more effective for weight loss. You can drink water or green tea.

To lose weight, you need to exclude baked goods, sweets, smoked foods, and fried foods. Include as many vegetables as possible in your diet. Best for lunch and dinner.

Eat two hours before bedtime.

Morning jogging for weight loss: rules

To ensure that running in the morning for weight loss gives excellent results, be sure to consider the following recommendations:

• Preparation . You should not run immediately as soon as you wake up - this can become too much stress for the body. At least half an hour should pass between waking up and activity. During this time you can take a shower and drink tea.
• Warm up . Before a run, it is also very necessary, especially for beginners. You shouldn’t start running fast right away - unprepared muscles may not be able to withstand such a load. As a warm-up, you can use fast walking, bending, turning and other general strengthening exercises. Warming up will help prepare your muscles and ligaments for the load, prevent injuries, muscle pain, and give you the opportunity to set yourself up for an effective run.
• Jogging place. It is optimal to choose a place with clean air - a park or forest belt. Instead of an asphalt path, choose a dirt path. Jogging along the road is not the best choice, even if there is not too much traffic there in the morning. As for asphalt paths, the downside is that there is a high risk of injuring joints.
• Running technique.
• When it comes to running in the morning to lose weight, proper technique is incredibly important. Watch your posture. You should not slouch or lean forward - this increases the load on the spine and the likelihood of injury. Avoid chaotic swings of your arms, drooping shoulders, and jumping on your entire foot.
• Completing the workout. You also need to finish running correctly. Don't stop abruptly - it's harmful. First, walk around a little and do some stretching exercises.
• It is important to choose the right running shoes. It should not only be comfortable, but also designed specifically for sports. A comfortable sole and cushioning in the heel area are necessary - this will reduce the risk of injury and reduce the load on the feet.
• Cloth . What you run in also plays an important role. Clothes should be made of light materials, not allow you to overheat or freeze, and be appropriate for the weather. Women need special underwear that will help fix their breasts. You can wear special warming pants and belts that enhance the effect on the problem area.

Using all these recommendations, you can lose weight by running in the morning. It is also important not to forget about such a thing as proper nutrition. Your diet should contain enough substances necessary for the body, such as complex carbohydrates, proteins, fats, and plant components. Don’t forget about drinking water - during sports, the body loses a lot of fluid, and these reserves need to be replenished. Combining a proper and balanced diet with quality morning jogging will help you achieve remarkable results.

Warm up before running

Warm-up comes in two versions: running in place and jogging. Usually these options are used in turn, first doing a warm-up in motion, and a couple of general exercises. During the warm-up process, the order is reversed: first, exercises on the spot, and then while jogging.

A set of exercises for warming up on the spot.

A typical warm-up includes 8-12 exercises 6 to 8 times. Exercises are performed at medium speed without breaks.

1. Head rotation. Count 1-4 on the right, 5-8 on the left. Repeat 6-8 times.
2. Hands on shoulders. Make turns (4 counts forward, backward).
3. Torso turns, turn right, left - 6 times.
4. Circular rotation of the pelvis to the right, left, 8 times in both directions. Rise alternately on your right leg and left leg.
5. Bend over and touch your left leg, return to the starting position - hands on your belt.
6. Circular rotation of the hip joint - 16 repetitions.
7. Stretching during exercise won't hurt. Alternately, pull your legs towards your body, grabbing your knee with both hands.
8. Wide lunges forward. Try to feel the tension in the back of your leg.
9. You can perform side lunges with the support of your arms.
10. Ankle rotation, 32 reps with each leg. Run.

A set of movements are special running exercises. This set is similar to the introductory exercises used to learn sprinters and cross country tracks.

1. Running with high leg lifts. Try doing it often with small progress over a distance of 15-20 meters.
2. Wheel. This is like the first exercise, but with your toes raised.
3. This is running at speed. The arms work as if they were running. Do it quickly and with little progress.
4. Run with straight legs. Hands work as in the second exercise. Raise your leg very high. Don't lean back.
5. Run back. Look at your right and left shoulder.
6. Cross step to the right and left. Try not to turn your body, only your legs. The back is straight, the position of the hands is free (lowered, on the belt or behind the head).
7. Jump with constant resistance on one leg. On average it takes about 10-15 minutes to get started.

Please note that the warm-up is the beginning of the lesson. The load during warm-up can take up to 30% of the total running time.

Duration and frequency of classes

When it comes to results, it's important to consider how long and how often you exercise. When implementing a new workout regimen, it can be tempting to hit the gym every day and sweat for hours in hopes of achieving your fitness goals faster.

However, the average length of most workouts should be around 45 minutes. As you continue to exercise longer, testosterone levels begin to level off and mass gains begin to decrease. You also don't have to go to the gym every day. Giving yourself a few days between sessions gives your body time to recover and adapt to the demands of the previous workout.

By training every day, you disrupt the body's ability to achieve and simply delay progress. Working out 4 to 5 times a week is more than enough for most people working toward their goals, and it also allows them to fully recover between sessions.

Improved brain function

Wendy A. Suzuki, a professor of neural science and psychology at New York University's Center for Neural Science, has spent years researching the effects of exercise on brain function.

The scientist has experimentally proven that even one exercise or fitness activity increases activity in the prefrontal cortex of the brain, which is responsible for concentration and memory.

According to the professor's assumptions, the prefrontal cortex of the brain uses a pair of neurochemicals in its work - dopamine and brain-derived neurotrophic factor (BDNF), the concentration of which increases after training. Therefore, this improves the functioning of the prefrontal cortex, positively affecting attention and memory.

In addition, exercise increases the level of lactate in the blood, which the brain uses as an energy source (the more energy the brain has, the better it works).

And during intense training, blood flows from the prefrontal cortex of the brain to the working muscles. When the muscles stop working, a compensatory surge of blood begins, which rushes back to the prefrontal cortex of the brain, which instantly improves its function.

So after training we become smarter and more attentive.

How to properly run to lose weight

Running for humans is a form of movement. To achieve results and remove extra pounds without harming yourself, it is recommended to take this issue seriously and follow the rules that will allow you to achieve results.

Conditions:

1. It is necessary to warm up the muscles and joints of the arms, legs, back, and the whole body in advance.
2. The load should increase from a quiet jog, no more than 20 minutes, gradually increasing the intensity and duration of the run.
3. You need to run regularly.

To start losing weight, you must follow the rules:

1. Alternate between jogging and walking. For example, you can replace running with a walk or regular with fast. When the load is maximum, the fat will disappear. It is better to walk after 40 minutes of slow running.
2. Maintain correct posture.
3. Hands must be free.
4. Feet should be placed on full foot; walking on tiptoes is excluded.

While running, it is recommended to monitor your breathing and heart rate using a heart rate monitor. You should inhale through your nose, exhale through your mouth and follow the rhythm. The pulse should not exceed the permissible level.

Improved body composition

You've probably heard more than once from nutritionists or fitness trainers who have completed nutrition courses that our body consists of fat, muscle and bone tissue. So, the way you look and your figure depends on the ratio of muscle and fat tissue.

If there is more fat than normal, and muscle tissue is in short supply, then your figure will be fat and flabby. People with sufficient muscle mass and a satisfactory percentage of fat have beautiful, toned figures; they are said to have an athletic physique.

Rejoice - regular exercise can improve your body composition and bring the correct ratio of fat and muscle mass. Transformation processes begin after the first workout, although they are not yet visible visually, says Murphy Grant, executive head of the National Association of Athletic Trainers of the United States, director of sports medicine at the University of Kansas.

After just a month of regular exercise or fitness, your body composition will noticeably improve. This will definitely motivate you to move on, because you will become stronger, more resilient and more beautiful.

Warm up after running

Warming up is recommended after running. The essence of the warm-up is to bring muscles and organs to normal condition after training. This speeds up recovery. Performing a warm-up relieves muscle pain after exercise, which occurs due to high tension in muscle fibers.

Warm-up is done after jogging and consists of reducing the intensity of running to a slow pace. This means it is performed at the end of a workout. Warm-up time is 10 minutes. This is a smooth transition from accelerating after a sprint to a walk, when there is a gradual decrease in speed.

You should set a warm-up time after a long run (usually 10 km or more) or an interval.

Vary your intensity

If you're trying to perform at 100% all the time, you're not only more likely to get injured, but you also run the risk of compromising your body's ability to adapt to the loads used during exercise.

Vary your workout intensity to change the physical stimulus. Alternating between longer, lower-intensity workouts and shorter, higher-intensity workouts will help you achieve the best high-impact results. By distributing different training loads throughout the body, you cover all aspects of training, and also ensure that you do not overdo one type of training, potentially leading to injury and, as a result, stagnation of results.

Is it possible to speed up progress?

All the above figures for the speed of achieving a pronounced result are averaged. You may be able to achieve your goals sooner or a little later.

It is possible to accelerate progress in the development of various physical qualities, but the question is what price are you willing to pay for quick success.

In addition to the three main factors - genetics, health and motor experience - there are two more that affect the speed of achievement:

1. Having a good, high-quality trainer

Thanks to experience and knowledge, a personal trainer will help you get to your goal in the shortest possible way, with minimal expenditure of physical, mental and material resources.

1. Use of pharmacological drugs

With their help, you can get noticeable results 2-3 times faster than doing without them.

Most of these drugs are prohibited for use in professional sports and are doping agents.

Despite the prohibitions and the possible risk of side effects, these drugs are still used, and they are especially widespread in competitive bodybuilding.

For example, Clenbuterol and growth hormone are used to accelerate fat burning, and anabolic steroids and insulin are used to quickly gain muscle mass.

But in most cases, the use of doping drugs is the lot of athletes.

It is better for girls to avoid using them due to the negative impact on the body and the risk of extremely unpleasant side effects.

Conclusion

Summing up, we can say with confidence that it will not be possible to develop muscles and look like “Iron Arnie,” but it is quite possible to get in shape.

As an example, I can cite my preparation for the 2016 Don Cup, which, alas, I never managed to get to. So, in one hundred and five days of preparation I managed to gain about 17 kilograms. In the end, I weighed 90 kilograms, and it was quite a lean mass, since I am an ectomorph. But for athletes of this sport and coaches, I remained a “trash,” and for amateur athletes and those who are far from sports, even more so, I was a real bodybuilder. Getting pumped up is a very loose concept!

Improved mood

Scientists conducted another experiment: they placed a group of rodents in a wheel, after taking blood tests from them. After running in a circle for 10 minutes, the rodents' blood was again taken for analysis and it turned out that even such a short workout increased the level of three main chemicals in the experimental animals: dopamine, serotonin and norepinephrine. The same thing happens to people after training.

It is worth noting that it is these three neurotransmitters that affect our mood (by the way, all modern antidepressants are aimed at artificially increasing the amount of dopamine, norepinephrine and serotonin in the blood).

That's why after training we all feel better and have inner peace.