On the path to an ideal body, it is easy to encounter misconceptions that sound convincing, but in reality interfere with progress. Popular fitness blogger Tatyana Fedorishcheva
, better known as
Tanya TGYM
, knows almost everything about training, proper nutrition and working on yourself in general. At the beginning of her sports career, the girl herself believed in many myths for a long time, and now she has shared 20 of them on her YouTube channel. Take note and don’t stumble!
TV series until the morning and an abundance of calories. How to avoid gaining weight while staying at home in self-isolation
Myth 1. You can’t eat after 18:00
There is an opinion that not eating in the evening helps you lose weight. However, in some cases it will not only not help, but also harm. Because of this regime, a long period of time is formed when the body is starving. And, very likely, an unprepared person will bravely hold out for a couple of hours, and by midnight he will reach for the refrigerator.
Which is correct?
You can eat after 18:00, but dinner should not be heavy and harmful. It is advisable that it consist of protein products and salads, greens.
Myth 2. You can’t wash down your food
There are still discussions around this myth. Proponents of not drinking water during meals believe that liquid dilutes gastric juice and prevents food from being digested.
Which is correct?
It's okay to wash down your food. But ideally, you need to do this with water, and not with sweet, carbonated drinks. There is one more nuance: fatty foods, which are better to be completely excluded from the diet, should not be washed down with cold water.
Photo: istockphoto.com
Principle No. 9: Combination of exercises
You need to work on the synergist muscles first and then the antagonist muscles. Let's say, while working on the hamstrings, it makes sense to include the quadriceps in the work. To do this, you need to use one exercise for each opposite part of one muscle group. In this example, such movements could be leg curls in a lying position (femoral biceps) and leg straightening in a sitting position (quadriceps).
Myth 4. Fats are always bad
This explains the popularity of low-fat or completely fat-free products. Especially among girls who are just starting to lose weight and have not yet figured out much through trial and error.
Which is correct?
You should not avoid fats in your diet. Proper, healthy fats are important in any diet, especially for women. Their sources are fish, avocado, olive oil, and nuts.
Nutrition and training: what and how often to eat to see results?
Principle #14: The Stopping Principle
When performing a movement, you should stop the movement of the sports equipment for a short period of time. This will cause an isometric load in the muscles. Let's say, when performing a bench press, after overcoming one third of the trajectory, take a three-second pause. After that, continue moving. The same can be done at the moment of lowering the projectile.
Learn more about the principles of organizing fitness training from this video:
Myth 5. Protein is always good
We admit that we decided to tell you about this myth ourselves, inspired by the previous one. Proteins are the main building material for muscles and tissues in general. However, trying to fit as many protein foods into your diet as possible while skimping on fats and carbohydrates is a bad idea.
Which is correct?
Excessive consumption of protein leads to intoxication of the body, impaired carbohydrate metabolism, increased fatigue, kidney problems and other unpleasant consequences. To avoid this, you need to combine all the necessary components in your diet: proteins, fats, and carbohydrates. You should look for them not in junk food, but in quality food.
Principle #10: Flushing
This principle involves performing an additional movement for the same muscle group after the main one. Let's say, after completing a given number of sets of barbell cleans, a barbell clean is performed in a lying position using an incline bench. After these two movements, do an additional one, such as close-grip pull-ups. The main goal of this principle is to work the biceps for a long time with minimal pauses for rest.
Myth 6. Without sports nutrition there will be no results.
If you go to the gym, you've probably at least once worried that without protein your results won't be impressive: you won't be able to lose weight or gain muscle mass.
Which is correct?
Of course, sports nutrition complements the regular diet well, but the key word here is “supplements.” You can do without protein if the menu is thoughtful and of high quality, and your workouts are regular and involve constant progression.
Photo: istockphoto.com
Basic Fitness Principles
Less than a hundred years ago, any recipe in a cookbook began with words like “take a medium-sized rabbit/chicken, slaughter, skin/pluck…” and so on. But now we are not talking about how far technology has come and made the process of cooking with frozen semi-finished products easier, but rather, on the contrary, about the evil that this ease is fraught with. Our food has become increasingly distant from the earth. A sedentary lifestyle is slowly but surely killing the leanness in us, and fitness devices and machines have finally relaxed us. Meanwhile, no one has canceled the basic truths of a healthy lifestyle. And they are precisely the ones worth turning to when everything is too confusing and you can’t see the landmark. Today we will talk about fitness, about the basic principles of fitness that your great-grandfather would have followed if he needed it at all.
Myth 8. The gym is only for men
It may sound chaotic, but a large number of girls believe this statement to be true. In their opinion, iron machines, dumbbells, weights and barbells will certainly make the figure masculine.
Which is correct?
It is better to get rid of preconceived attitudes towards any types of training and not to divide sports into male and female. If you like running or doing aerobics, keep it up. And if you are drawn to strength training with weights, forget about stereotypes: your body will not become pumped up if you don’t want it.
A risky experiment. What happens to the body if you don’t drink water for three days?
Principles for those with intermediate experience
1. Principle of priority
It is necessary to start training with a lagging, less developed muscle group and achieve its maximum development during the training. Also, if there is a lagging muscle group, you can set aside a separate day a week specifically to work it out (for example, add a fourth workout). And then, after 3-4 months, it is important to evaluate the result.
2. The pyramid principle
This principle consists of a gradual increase in working weight. The first approach is a warm-up, you can do it without weights in order to warm up the muscles well (for example, before squats with a barbell, do 20-25 squats without weights).
Then increase the weight and reduce the number of repetitions according to the following scheme: • 1 set 20-25% of the maximum 15 repetitions • 2 set 40-45% of the maximum 10-12 repetitions • 3 set 60-70% of the maximum 8-10 repetitions • 4 -5 set 80-90% of maximum 5-6 reps
Use working weight only on warmed muscles after a good warm-up to avoid injury.
3. The principle of separate training
The essence of this principle is to divide muscle groups by training days. This method of training is called split training. It allows you to work out lagging muscle groups as much as possible, allocating more time for them, with the investment of the maximum amount of energy, than when training the whole body, for example.
The minimum number of workouts with a split system is 3 times a week. In this case, you will have to combine different muscle groups in order to have time to give a load to all muscles during the weekly microcycle. But for a detailed, focused study of any muscle group, it will be necessary to allocate the 4th training day.
4. Filling principle
It consists of performing work aimed at a large number of repetitions - pumping. In this case, the exercise focuses on one muscle and allows you to achieve maximum blood flow to this muscle. The number of repetitions with this approach is from 20.
Myth 9. Libra always tells the truth
Many people are accustomed to relying on scale readings when losing weight or gaining muscle mass. And when the numbers begin to jump and, moreover, periodically increase, we involuntarily get upset.
Which is correct?
Scale readings can be deceiving. Taking two girls of the same weight as an example, you will be surprised at how different their physiques can be. After all, a kilogram of fat takes up four times more space than muscle tissue. Therefore, it is much more reliable to focus on the reflection in the mirror and parameters in centimeters.
Principle No. 5: Giving muscles relief
To do this, the athlete needs to choose the right load or, in other words, the number of repetitions, sets and working weights.
For the upper body muscles, the optimal number of sets is in the range of 6 to 8 with 12 to 16 repetitions. For legs, the number of sets remains the same, and the number of repetitions should be from 20 to 24.
To gain muscle mass, it is most effective to use working weights in the range from 50 to 70 of the maximum, to give muscles relief - from 70 to 90 of the maximum.
Myth 10. You need to exercise every day
The idea that you need to train every day to achieve quick results is very obsessive. In fact, without rest, we simply cannot withstand such a colossal load: neither morally nor physically.
Which is correct?
After training, you need to allow yourself to forget about sports for 1-2 days. This way the muscles will have time to recover, and you will simply gain energy and mental strength.
Photo: istockphoto.com
Myth 11. Fat is burned locally
If you are dissatisfied with your body, then there is probably a place on it that does not suit you the most. You can often hear the following phrases: “I want to remove fat from my stomach,” or “get rid of my sides,” or “make my arms less flabby.” But local fat burning is impossible.
Which is correct?
Don't focus on one problem area. It is much more effective to work comprehensively: include strength training for all muscle groups, cardio, and monitor nutrition.
Benefits of pumping:
• increased capillarization of muscle tissue • increased blood flow to muscles • increased endurance • training of muscle fiber mitochondria (pumping is aimed at increasing the number of mitochondria) • increased permeability of cell membranes (for amino acids, for example) • training of red slow fibers (responsible for endurance, long-term cyclic work - when the same movements are repeated, aerobic work)
Pumping (repetitive work) can be used when working on fat burning with a specific problem area. Such training can also be an alternative to long-term cardio training on machines, since it is also aimed at strengthening the heart muscle and increasing endurance.
At the end of the workout, pumping fills the muscles with lactic acid and also fills the muscles, making them more prominent.
5. The principle of super series A super series (or superset) is the sequential execution of two or more exercises on antagonist muscles (for example, biceps-triceps) without pauses or with a short pause. While one muscle is working, the other already has time to recover. Super series significantly save time and add variety to training.
You can also do supersets on the same muscle group. In this case, the first exercise will be basic (60-70% of the maximum weight for 10-12 repetitions), and the second isolating, performed until the muscle fails (30-40% of the maximum weight for 20-25 repetitions).
Supersets can be performed both in volume-strength training mode (low number of repetitions per set) and in pumping mode (multiple repetition mode).
6. The principle of combined approaches This principle is similar to the technique that I described in the previous principle: several exercises for the same muscle group, performed without pause. The goal of this approach is to maximally load the muscle being worked. For example, two exercises in a row on the front deltoids, biceps or triceps.
7. Principle of integrity
Similar to the principle of diversity. It is necessary to perform a wide range of repetitions, from low to high repetition exercises, in order to maximize muscle size.
8. The principle of constructing training cycles Planning the stages of your training cycle, setting goals, training with a focus on the goal. For example, first, growth of muscle mass - work with maximum weight and a small number of repetitions, then work in a high-repetition mode with lighter weights - endurance and relief.
Each lasts a certain amount of time, for example, 2 months. In any case, the exercises must be performed with high quality and in compliance with the necessary technique.
9. Principle of isovoltage
Static muscle tension performed to improve relief, separation and preparation of posing for the stage by performing athletes. Helps you feel the muscle better after exercise.
Myth 12. The longer the workout, the better.
It would seem that the longer the training, the more exercises, repetitions and approaches you can fit into it. And this, perhaps, is a guarantee of progress! But things are different.
Which is correct?
The same principle applies here as with overtraining - don't overdo it. The lesson must be properly planned, and its optimal duration is 40-60 minutes, depending on the complexity.
Photo: istockphoto.com
Fitness concept. purpose and objectives of the classes. the influence of fitness on the human body
The listed characteristics to some extent compare fitness with other well-known health systems, more often than not, separate ones. Here they, as a whole, in unity, determine the specifics of the system of psychophysical improvement.[2]
1.4 Types of fitness
Today there are many fitness clubs that offer a variety of fitness programs. The program can be selected according to your goals and preferences. There are people who prefer active types of fitness, who want to throw out the energy raging in them, while others, on the contrary, want peace and tranquility. Some come to a fitness club to chat in a pleasant environment with friends, while others, focused on results, reduce their communication to a minimum and concentrate only on their feelings.
Some fitness classes are challenging and not suitable for beginners. There are also advanced programs for those who are prepared. You may have health restrictions for some types of fitness. But don’t be discouraged; among the wide variety you will find something to your liking.
All programs can be divided into several types:
− aerobic training is a set of exercises that combine body movement and breathing. Strength exercises help maintain muscle tone. The cardiovascular system is strengthened. Pulmonary ventilation increases and muscles receive more oxygen. Endurance develops and metabolism improves.
− strength training helps maintain and increase strength and develop endurance of all muscle groups. By doing strength training, you will increase muscle mass. At the same time, bone density increases. Excess fat deposits are removed and ligaments are strengthened.
− cardio programs and interval training are aimed at developing endurance of the whole body. During the training, cardiovascular activity improves and the respiratory system develops. An improved supply of oxygen to the blood makes muscles more resilient, and an accelerated metabolism helps to say goodbye to excess weight.
− Body & Mind programs (body and spirit). This type of training aims to combine training of the body and spirit. Conscious body shaping, control and concentration are the main components of this type of training.
− dance programs. The exercises improve coordination and charge you with positive energy.[18]
2 GOALS AND OBJECTIVES OF FITNESS CLASSES
The goal of fitness is to maintain and strengthen health, balance the emotional state, and improve physical fitness.
As you know, the basis of fitness and physical health is a healthy lifestyle, the development of athletic and motor qualities. There are several such qualities that give the most complete definition of fitness, with their reasonable combination: general aerobic endurance - the ability to perform work of average power for a long time and resist fatigue. The development of this quality ensures that the movement can be performed for a long time with rapid simultaneous recovery after the load. Your aerobic system uses oxygen to convert carbohydrates into energy sources. With long-term exercise, fats and, partially, proteins are also included in this process, which makes aerobic training almost ideal for fat loss.
Speed endurance is the ability to withstand fatigue at submaximal speed loads.
Strength endurance is the ability to withstand fatigue during sufficiently long-term strength loads. Strength endurance shows how much muscles can create repeated forces and for how long to maintain such activity. Strength endurance is important in any type of active fitness activity, from anaerobic repeated lifting of weights to intense aerobic activity such as running. Speed-strength endurance is the ability to perform sufficiently long-term strength exercises at maximum speed.
Flexibility is a person’s ability to perform movements with a large amplitude due to the elasticity of muscles, tendons and ligaments. Increased flexibility reduces the risk of injury during exercise.
Speed is the ability to alternate between muscle contraction and relaxation as quickly as possible.
Dynamic muscle strength is the ability to exert effort as quickly (explosively) as possible with heavy weights or your own body weight. In this case, a short-term release of energy occurs that does not require oxygen as such. Increases in muscle strength are often accompanied by increases in muscle volume and density—muscle building. In addition to aesthetic value, enlarged muscles are less susceptible to damage and promote weight control, since muscle tissue requires more calories than fat tissue, even during rest.
Dexterity is the ability to perform coordinated and complex motor actions. Body composition is the ratio of fat, bone and muscle tissue in your body. This ratio, in part, shows your health and fitness status based on your weight and age.[3] Excessive fat tissue increases the risk of developing heart disease, diabetes, high blood pressure, etc.
The objectives of fitness are the development of all these qualities, since the implementation of these objectives helps to achieve the main goal of fitness.
3 INFLUENCE OF FITNESS ON THE HUMAN BODY
The basis of specialized knowledge for a fitness instructor is anatomy, physiology and kinesiology. According to them, the performance of any physical work is associated with an explicit or hidden reaction of the body, which is based on certain mechanisms described or measured by specific parameters.
1.1 Cardiovascular system
During fitness training, a large number of signals are received from working muscles, joints and ligaments to the central nervous system, in particular to the cerebral cortex, which, in turn, are sent from the central nervous system to all internal organs - the heart, lungs, muscles etc. cardiac activity and respiration increase, the speed of blood flow through the vessels increases, blood pressure increases, and metabolism increases. The degree of change in the activity of internal organs depends on the nature of the work; the more complex and intense the muscle movement, the more pronounced the changes in the internal organs.[4]
Regular fitness classes, especially in combination with breathing exercises, increase the mobility of the chest and diaphragm. In those who practice, breathing becomes rarer and deeper, and the respiratory muscles become stronger and more resilient. With deep and rhythmic breathing, the blood vessels of the heart dilate, resulting in improved nutrition and oxygen supply to the heart muscles.[5]
The main health-improving effect of fitness training is associated with an increase in the functionality of the cardiovascular system. It consists in economizing the work of the heart at rest and increasing the reserve capabilities of the circulatory system during muscle activity.
The heart, blood vessels and blood flowing through them form a single system that ensures the transport of oxygen to all tissues of the body. Removal of waste, as well as various substances, from one organ to another. The heart is a muscular pump weighing 200-250 grams, driving blood through the blood vessels to all parts of the body. The purity of heart contractions (HR) at rest is 60-80 times per minute. During physical work, heart rate can reach maximum limits, which fluctuate over a fairly wide range, depending on age, gender, and training. An increase in heart rate during muscle work releases a large amount of blood into the vascular bed, which is called minute volume of blood flow or minute volume of blood circulation (MCV). Increased blood flow is associated with the need to deliver large amounts of oxygen to muscles and other organs and tissues.[6]
The heart reacts very sensitively to muscle work. In the first second there is a rapid increase in heart rate. During prolonged and very intense repetitive work, the heart rate fluctuates slightly. But during work, a discrete characteristic such as, for example, performing gymnastic exercises, heart rate fluctuates over a larger range, especially with frequent changes in “load” and intensity of movement.[7] When performing various fitness exercises, the highest heart rate occurs when performing exercises involving large muscle groups, of a strength nature, performed at a large amplitude. There is a linear relationship between heart rate and work intensity within the range of 50-90% of maximum load tolerance (Fig. 1).
During light physical activity, heart rate first increases significantly, then gradually decreases to a level that remains unchanged throughout the entire period of stable work. With more intense and prolonged loads, there is a tendency for heart rate to increase, and with maximum work it increases to the maximum achievable. Heart rate increases in proportion to the amount of muscle work. A further increase in load is no longer accompanied by an increase in heart rate.[8]
The lowest heart rate during local work, performing relaxation exercises, wave-like movements. With very intense exercise, there may be an increase in heart rate to about the maximum and maximum values; in this mode, the work of the heart becomes less efficient, since the time for filling the ventricles with blood is significantly reduced and the stroke volume decreases. It should be taken into account that in women, with the same level of oxygen consumption as men, the heart rate is higher than in men (by 10-15 beats).[5]
Another factor influencing heart rate is emotions. Emotional stress significantly increases heart rate at rest and during physical activity, mainly light and moderate power. When working at high power, these “emotional additives” to heart rate work disappear. The emotional impact of music during fitness classes may be the reason for the relatively higher heart rate.[3]
Long-term, systematic exercise leads to an increase in the maximum possible value of cardiac stroke volume (SV). Due to this, diastole increases, i.e. a time of complete relaxation of the heart, and it gets the opportunity to rest longer. During the transition from a state of rest to a load, the operating resistance increases quickly and reaches a stable level during intense rhythmic work lasting 5-10 minutes. The maximum value of SVR is observed at a heart rate of 130 beats/min. Subsequently, with increasing load, the rate of increase in stroke volume of blood decreases sharply. With prolonged and increasing loads, the stroke volume no longer increases. Maintaining the required level of blood circulation is ensured by a higher heart rate. Cardiac output increases mainly due to more complete emptying of the ventricles, i.e., by using the reserve blood volume.[8]
Also, during fitness training, there is a change in the cardiac output (MCV) emitted into the systemic circulatory system. MOC can vary widely: from 4-5 l/min. at rest, up to 25-30 l/min. during heavy physical activity.
MOS is determined by cardiac stroke volume (SV) and heart rate (HR), and depends on the position of the person’s body, his gender, age, fitness, environmental conditions and many other factors. During moderate intensity physical activity in a sitting and standing position, MOC is approximately 2 l/min. less than when performing the same load in a lying position. This is explained by the accumulation of blood in the vessels of the lower extremities due to the force of gravity. During training, MOC gradually increases to a stable level, which depends on the intensity of the load and ensures the required level of oxygen consumption. After training, MOC gradually decreases. It should be noted that during light physical activity, an increase in MVR occurs due to an increase in the stroke volume of the heart and heart rate. During heavy physical activity, it is provided mainly by increasing the heart rate.[8]
Thus, with an increase in the level of fitness, the myocardial oxygen demand decreases both at rest and under submaximal loads, which indicates economization of cardiac activity and an increase in the reserve capabilities of the circulatory apparatus during muscle activity. One of the most important effects is a decrease in heart rate at rest (bradycardia). Increasing the duration of the diastole (relaxation) phase provides more space and a better supply of oxygen to the heart muscle.[9]
It is estimated that in a person in a state of relative rest, the atria take 16 hours per day to rest, the ventricles 12 hours, and the entire heart 4 hours. Consequently, over a 60-year life span, 20 years of rest are required; this applies to an untrained heart with a contraction frequency of 70-72 beats per minute. For someone who regularly engages in fitness, it is reduced to 45-40 times per minute, and the benefit for relaxation is obtained.[5]
1.2 Respiratory system
The respiratory system, due to the frequency, depth and rhythm of inhalations and exhalations, ensures the delivery of oxygen to the blood and the removal of carbon dioxide, participates in energy supply and is associated with the function of the cardiovascular system. One of the indicators of the state of the respiratory system is the vital capacity of the lungs, as well as the ratio of energy consumption and expenditure by the body - energy balance. The latter can have both positive and negative meanings. For example, with a daily energy deficit of 1000-1200 kcal, it is possible to reduce body weight by 1 kg per week.
Myth 14: Long-term cardio is beneficial
This is a rather controversial myth. Tatyana said that she studied many scientific studies that indicate the dangers of long-term cardio for the body, in particular for the joints. However, the experience of professional runners may prove otherwise.
Which is correct?
Unless you're aiming to join the ranks of elite marathon runners, it's best to stick to the safe principle of everything in moderation. Cardio exercise should be included in your training plan, but only so as not to push yourself until your side hurts and your heart rate goes through the roof. Up to 15-20 minutes of running at an average pace is the best option.
In pursuit of six packs: why you shouldn’t train your abs every day
Myth 16. Without sweat there is no result.
Another myth regarding sweat. As if without profuse sweating during training there will be no progress in losing weight.
Which is correct?
The process of sweating is individual for each person: some lose a huge amount of fluid during physical activity, while others only see a drop of sweat on their forehead. This does not mean that the second group of people will not be able to lose weight.
Photo: istockphoto.com
Motivation
Before you create a training plan yourself, you need to somehow motivate yourself. Don't deceive yourself, hoping that after reading another book you can get motivated and start doing something that has never been done before. In training, as in any undertaking, it is important to prepare yourself for hard and long-term work, and also to clearly understand the benefits and results that will be obtained in the end:
- physical strength;
- beautiful body;
- health;
- attractiveness to the opposite sex;
- strength of mind.
When a person really wants to achieve something, nothing and no one stops him on the way to achieving his goal. If such a goal is only secondary, then the person does not attach much importance to it, constantly experiencing laziness, as a result of which he gives up even before the work has begun.
However, it is worth noting that sometimes there are exceptions. During physical exercise, the human body is charged with a large amount of dopamine and adrenaline, which is why a person develops a certain dependence on the gym within a month. However, in no case should training be compared, for example, with drug or alcohol addiction, since the internal secretion of hormones in humans is physiological when compared with exogenous secretion, with these substances. People experience such dependence on receiving various kinds of pleasures, such as sex, sweets, and so on.
Myth 18. A gym is more effective than home workouts.
This is exactly what fitness fans were concerned about during the long period of self-isolation. Since many people do not have the advanced equipment at home that the gym has in abundance, it seems that working out in your own room is less effective.
Which is correct?
By training at home, you can achieve amazing results. Both we and Tanya herself have become convinced of this over the past two months. She has been filming workout videos in her apartment for five years. But there is a nuance: to build muscle mass, in most cases you still need additional weight, so you will have to buy either equipment or a gym membership.
Japanese Fukutsuji method: a simple exercise with a towel that helps you lose weight
Principle #7: Push principle
This will allow you to use the maximum number of muscle tissue fibers in the work and make it possible to use large working weights to overcome dead spots.
Let's use the bench press as an example. Near the bench for performing the exercise, you should place two plinths and install a barbell on them. Lie down on a bench so that the bar of the apparatus is located at a distance of 2 to 4 centimeters from your chest. Work the barbell in such a rhythm that the plates bounce off the plinths. When completing the exercise, you should take advantage of the inertia of the rebound to lift the projectile upward.
Myth 19. No pain - no result
Perhaps the popular English phrase “no pain, no gain” sounds too convincing. However, training without soreness cannot be called in vain.
Which is correct?
If you performed the exercises efficiently and, accordingly, involved your muscles in the work and spent calories, this will certainly bring results. Even if after class the body does not hurt. However, over time, the body gets used to the load, so for progression it is necessary to diversify the list of exercises, increase the weight, the number of approaches or repetitions.
Principle No. 4: Increasing load volumes
All exercises and series should be performed until you achieve your goal. The maximum result can be obtained:
- During the first three months, perform movements for the upper body with 3 sets of 5-6 repetitions each, and for the lower part - from 3 to 4 sets with 6-8 repetitions each. Thus, the total number of repetitions for the top and bottom will be 15–18.
- Over the next three months, perform 4 to 5 sets with the same number of repetitions, or leave the number of sets unchanged and increase the number of repetitions to 6-8 and 10-12 for the upper and lower body, respectively.
Myth 20. There are universal training and nutrition programs
The workout programs and diets of stars published on the Internet are available to everyone. But they are not suitable for everyone. At best, such a “universal” plan simply will not lead to progress, and at worst, it will harm your health.
Which is correct?
The exercise and nutrition plan should be selected taking into account individual characteristics: goals, body type, lifestyle, problem areas and health status. Especially if you have identified problems, injuries or intolerance to certain foods.
A detailed analysis of myths about fitness and nutrition can be seen in the video on Tanya’s TGYM channel.
In the meantime, you are trying to understand all the existing opinions and get rid of misconceptions, remember one simple rule: listen to your body and follow your personal feelings.
