Today there are many weight loss methods, but most of them do not achieve the expected results. According to experts, one of the most effective is the CrossFit system, developed by trainer and nutritionist Greg Glassman. It has gathered a large number of both supporters and opponents, but people who have personally tried it confirm that the technique really works. The main thing is to strictly adhere to the four basic principles, which will be discussed below.
general information
“CrossFit” is a patented system of physical training aimed at the most effective fight against excess weight. It is owned by CrossFit Inc, which was founded in 2000 by Greg Glassman and Lauren Janay. Today it is not just a set of exercises, but a separate sport that includes:
- high intensity interval training;
- weightlifting;
- plyometrics;
- powerlifting;
- gymnastics;
- aerobics;
- weight-lifting;
- elements of strongman training;
- run.
CrossFit has already gathered more than 13,000 adherents, the number of which is increasing every year. In order for the training system to be effective, in addition to physical activity, it is necessary to pay attention to 4 more postulates. They will be discussed further below.
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How CrossFit Made Me the Fittest Person on Earth
“How CrossFit Made Me the Fittest Man on Earth” (First: What It Takes to Win) is the inspiring autobiography of Rich Froning, a unique athlete who won the title at the CrossFit Games four years in a row. The book talks about the most important components of sports victory - strength, endurance, skills, discipline and how to develop these qualities for competitions and for everyday life.
Proper nutrition
Since CrossFit involves intense physical activity, you will constantly feel hungry. To effectively burn body fat and not gain weight, it is very important to limit yourself in food. Statistics show that most people have problems with this. If you do not want to eat too much, you must develop a proper nutrition program. In this case, special attention should be paid to the number of calories consumed. You should burn more of them than you consume.
According to nutritionists, if you do not follow this rule, you will still be able to build muscle mass and get rid of extra pounds, but it will take much longer. As for the diet, it can be either protein or carbohydrate. According to the CrossFit methodology, there is no fundamental significance here. The main thing is to balance your diet and caloric intake well.
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Intermittent fasting
Intense physical training combined with proper nutrition will not always be highly effective. Even if you get up at 5 am and exercise for several hours, body fat may not be burned as quickly as you would like. What to do in this situation? The creators of the system advise sticking to intermittent fasting based on the 16:8 method. The idea is to eat between four and eight in the evening. A positive result will be noticeable after a month. According to CrossFit supporters, in addition to losing weight, they began to feel much better, sleep better, and also their mental abilities increased and problems with flatulence disappeared.
The high effectiveness of intermittent fasting is confirmed by Dr. Aaron Hind, MD. He notes more efficient fat burning and accelerated muscle gain. It also helps normalize insulin levels in the blood, which has a positive effect on overall health.
Exercising too often
Most people do CrossFit 5 times a week. They think that this way they can achieve maximum results. But, according to professional trainer Aurimas Jodk, the exact opposite effect is achieved. This is due to the fact that the muscles do not have time to recover after intense physical activity.
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Therefore, you need to focus not only on strength work, but also on proper rest. You can reduce the intensity by reducing the duration of your workouts or by how many days a week you devote to them. For example, on Mondays you can do jogging, stretching and yoga, on Wednesdays - cardio training, and on Fridays - CrossFit itself. This way you can effectively burn calories, increase endurance and build muscle mass without overtaxing your body.
Monthly training program (4 weeks, 3 sessions)
We built our CrossFit training program for beginners based on the following introductory information:
- You haven't done intense sports for a long time and you need time to adapt.
- You have the opportunity to visit a gym with a basic set of sports equipment. If you don’t have this opportunity, we recommend the following materials: CrossFit workouts for men at home and CrossFit workouts at home for women. These articles describe in detail the features of exercises at home, and also prepare appropriate training programs.
- It will take you about a month to get back to normal. Therefore, the intensity of the complexes will progressively increase.
The program is divided into weeks with 3 days of training and 4 days of rest. We recommend not to be overly enthusiastic at the beginning and to follow the schedule to avoid injury or severe exhaustion of the body.
It is highly advisable that before completing the program you learn the technique of performing all exercises with an instructor. This can be done, for example, before each week on a free day, studying in advance all the movements that will be performed on it.
Week 1
In the first week, novice athletes should pay attention mainly to circuit training and gradually bringing the muscles into working condition.
| Day 1 | We have an introductory CrossFit training for beginners in order to gradually begin to adapt to new loads. Total 5 laps:
The exercises must be performed in a row without rest; a short break is allowed between circles. If you still have strength, then after completing the workout, stand in the plank 2 times for 45 seconds with a pause of 20 seconds between approaches. |
| Day 2 | Let's relax |
| Day 3 | We carefully begin to work with the first weightlifting movements. 1st complex - at the beginning of each minute we do deadlifts, then rest for the rest of the minute and at the beginning of the next minute we do box jumps. Total 4 rounds (8 minutes):
After that, the next thing awaits us. We work for 8 minutes according to the same scheme:
|
| Day 4 | Let's relax |
| Day 5 | Let's train endurance further - this time we will do the “Cindy” complex. We perform 18 minutes:
At the end of the workout - plank 2 times for 1 minute each with rest breaks of 20 seconds. |
| Day 6 | Let's relax |
| Day 7 | Let's relax |
Week 2
The second week for a beginning CrossFit athlete in general is not much different in terms of load from the first, but we can already begin to learn basic technique with free weights.
| Day 1 | We learn to perform basic movements correctly. Do it for 8 minutes:
Plus 9 minutes:
|
| Day 2 | Let's relax |
| Day 3 | We work for 21 minutes:
At the end - 3 times the plank for 50 seconds with rest breaks of 20 seconds. |
| Day 4 | Let's relax |
| Day 5 | Today is leg day. We work for 10 minutes:
We do 4 circles:
Upon completion - 3 times the plank for 45 seconds with rest breaks for 20 seconds. |
| Day 6 | Let's relax |
| Day 7 | Let's relax |
Week 3
Starting this week, the load can be increased slightly; we continue to study the technique of performing basic exercises.
| Day 1 | We do each movement below 7 times at the beginning of each minute. At the beginning of the 1st minute - shvungi-rest, at the beginning of the second minute - jumping-rest, at the beginning of the 3rd minute - leg trays-rest, at the beginning of the 4th - shvungi, etc. A total of 3 laps.
At the end we have:
|
| Day 2 | Let's relax |
| Day 3 | Back to basics. We work for 10 minutes:
3 rounds:
After the complex, we do the plank 3 times for 1 minute each with a 30-second rest. |
| Day 4 | Let's relax |
| Day 5 | At the end of the week we will have the “Helen” complex (5 rounds for time):
At the end of the complex - plank 3 times for 1 minute each with rest breaks of 20 seconds. |
| Day 6 | Let's relax |
| Day 7 | Let's relax |
Focus on results
Many people keep statistics of their achievements when playing sports. But they tend to focus too much on the scale. By burning fat deposits, you can gain weight due to the growth of muscle mass, which beginners do not take into account. There is also one important nuance. As muscles become denser, they decrease in volume. Therefore, it may seem that you are actually losing weight, but in reality this is not always the case, since the fat does not disappear.
You need to focus not on numbers, but on the real result. Set a specific goal for yourself and move towards it. Don't stop doing CrossFit until you are completely satisfied with your body. Physical activity is not only good for health, but also has a good effect on your emotional state.
WOD Burpee
Burpee (burpee), plyometric exercise
- 1 set of 21, 15, 9 reps
- Body part: Quadriceps Equipment: Body weight
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The detailed exercise technique is outlined in the following video with various variations for beginners.
For more confident athletes, we offer versions with a stand and a barbell.
Burpee with box jump
Burpee over the bar
You are ready to move on to more complex complexes. And this will require understanding the basics of terminology. CrossFit for girls is also available, we recommend starting with simpler CrossFit complexes.
