Preparing for a workout

If the schedule includes an intense workout that requires a lot of energy, then you need to thoroughly prepare for it. Indeed, the success of the training process itself largely depends on the correct preparation. First of all, you need to prepare yourself for the upcoming stress morally.

Correct body preparation for training

You cannot do without thorough preparation of the body before the upcoming loads. First you need to have a good rest after the previous workouts, and then prepare your brain for hard physical work, because it has long been proven that fatigue is more an emotion or sensation than a physical event.

You can psychologically prepare for training using three simple recommendations:

• Stress needs to be avoided or learned to control. Emotional stress in itself negatively affects well-being and physical health. In addition, in this state, the work of those parts of the brain that are responsible for interacting with the muscular system deteriorates.
• A mental representation of all the exercises that will be performed during workouts, will help the brain tune in to the work ahead. Visualization not only helps to overcome fatigue, but also significantly improve the results already achieved and reach a new level of achievement.
• Having a positive attitude before exercising can help you overcome fatigue and other problems. It is necessary to remember past successes and believe that everything will go well in the upcoming training session. In addition, such positive emotions have a beneficial effect on the physical condition.

Pre-workout nutrition

If the goal of the exercise is to burn fat, then food should be taken three hours before exercise. So the body will be saturated with the necessary amount of carbohydrates for the upcoming physical work.

For girls who prefer to work out in the morning, it is allowed to eat a vegetable salad without potatoes or a small amount of fruit an hour before training. It is recommended to drink a glass of fruit drink, cocoa or compote 20 minutes before the start.

For fat burning workouts, you need a balanced diet that does not overload the stomach. Therefore, before going to the hall, you are allowed to eat a small portion of boiled chicken meat, steamed fish, low-fat cottage cheese. Salads with vegetables such as cabbage, bell peppers, tomatoes, cucumbers, or radishes work well.

How often to exercise

In order to gain a slender, beautiful figure, you need to train three times a week, or more often if you are a beginner in sports and have never been involved in sports before. For more advanced girls, training should take place 5 times a week. The duration of each lesson should be between 40 minutes and 1 hour. With this duration of training, it will be possible to thoroughly work out all the muscles and turn on a mode in which calories will be consumed after the end of the session for some time. It is best to train in the morning or evening before 9 pm. If you practice at a later time, then the effect of the loads will be half as much.

At the same time, you cannot exhaust your body too much with training. Daily one-hour exercises will only overload the body and the process of weight loss will be significantly slowed down. In addition, such intense loads greatly deplete the body and lead to the fact that a person completely loses interest in physical activity.

Secrets of Effective Workout

You can help yourself to quickly find the desired shape if you adhere to a few simple recommendations:

• Take regular measurements of your body parameters. This way you can constantly monitor changes and celebrate successes, and this will serve as additional motivation to achieve new results.
• Be sure to combine strength training with cardio training. These can be exercise bikes, swimming or just jogging in the fresh air. Try different types of loads constantly, do not dwell on the same one.
• Breathe correctly as you exercise. Try not to control yourself or hold your breath. Even free breathing increases the effectiveness of the exercise.
• During strength training, increase the load gradually and evenly, listening to your own feelings and allowing the muscle tissue to get used to the pace of change. From time to time, you can use "explosive" exercises that expose muscle tissue to stress. This will allow you to build muscle faster.
• Monitor your heart rate. Under the age of 30, the optimal heart rate is 130-150 beats per minute. With age, these numbers decrease, so there is no need to overload your body.
• If you are just starting out, do no more than 4 sets for each exercise. For best results, increase the number of repetitions in each set.

What to do after exercise

Completing a workout correctly is just as important as preparing for it. If, after completing the last set, just fall on the couch, the muscles will fatigue and wear out faster. It is necessary to do several exercises to restore breathing and relax the body.

This can be best done by repeating the warm-up exercises, but at a more relaxed pace. It is also helpful to take a few minutes to walk evenly and do some stretching exercises. Stretching exercises are great for relaxing the body and have a beneficial effect on the ligaments.

You can only drink after completing your workout. Filling the stomach during the training process greatly interferes with full-fledged exercise, so during training you can only rinse your mouth a few times. After completing the training process, you need to compensate for the loss of moisture in the body and drink about half a liter of clean water.

Muscle pain the next day after training is the result of microtraining of muscle tissue and the subsequent recovery process. Therefore, to compensate, it is necessary to provide the muscles with an additional portion of proteins and vitamins. To this end, one hour after training, you need to eat something light, but rich in protein and the right carbohydrates. For this, a chicken breast with a vegetable salad as a side dish is suitable.