July 19, 2010 at 11:59IT form support
After reading the article Ghetto workout by comrade papa_justify , as well as studying the extensive and varied comments on it, I decided to write my first post on similar topics. I must say right away that I did not achieve phenomenal successes in building a relief body, I did not achieve world records and was not listed in the Guinness Book of Records.
This article is an attempt to summarize, share and discuss with fellow sufferers the information accumulated during 3 years of training.
The issue of maintaining their own physical form became acute after entering the university. Before that, I did not go in for sports as such (with the exception of chess in the 5th grade, six-month karate-do and physical education at school). After the first semester of active studies and putting up labs, a free-going attitude to physical education and fun drinking beer, I began to notice that I was slowly starting to lose shape and become overgrown with fat. I began to think about how to comprehensively approach the solution of the existing problem. He resolutely and vigorously studied numerous sites and manuals for young jocks and confidently walked into the hall (since it was free). Naturally, without a trainer and naturally without any system, he began to carry everything that came to hand. With a different number of approaches and exercises in them. Naturally, my desperate attempts did not give the expected effect.
I think it’s not worth describing all my attempts to reach heights, because it will take too much of my and your time. I will try to briefly tell you what I learned for myself from all this.
1. Nutrition An
effective training system depends not only on the quantity, quality and composition of the exercises being worked out, but also on nutrition .
I was the first to write food, because I believe that the success of your endeavors by 50% (or maybe more) depends on it. Given that the audience at the hub, for the most part, is busy youth, this issue takes on an additional connotation. You must admit that often you don’t have time to have breakfast correctly (because you run to work or to college), not all companies have a corporate lunch, and dinner takes place late in the evening after spending many hours in traffic jams in the metropolis. At the same time, you rarely think about how and what you eat, and consider counting calories the lot of models or unsuccessfully losing weight women. Before describing the main aspects of proper nutrition, it is necessary to mention three generally accepted types of male figures: endomorph, ectomorph and mesomorph. Any person always has one of the types prevailing. Depending on this,
" Ectomorph. Narrow-boned, low level of subcutaneous fat and muscle mass. Volume and muscle mass are difficult to gain. 100% ectomorph is a tall thin man with an elongated face, a high forehead, a narrow chest and stomach, thin long arms and legs. subcutaneous fat layer had almost non-existent, the muscles are not developed or poorly developed.
mesomorph. Genetically gifted type, the best results for bodybuilding. Typical mesomorph is characterized by a predominance of bone and muscle. he has broad shoulders and chest, muscular ru and both legs. The amount of subcutaneous fat in mesomorph minimum. Long Torso, volume thorax, good value for the width of the shoulders and waist.
endomorph.Large broad-boned structure. A pure endomorph, as a rule, has a round head, a large abdomen and a large amount of subcutaneous fat, especially in the thighs and shoulders. Moreover, he has thin wrists and ankles, weak arms and legs. Weight gain is not a problem, but burning fat is very difficult. Prone to fat accumulation. It needs frequent aerobic training. "(C) I
suppose that you mentally correlated yourself with any of the groups. If briefly and more clearly: ectomorph is a person with the fastest metabolism, endomorph is with the slowest, mesomorph is something in between. Accordingly if first you can eat almost any time of day any food and it will not gain weight, then the latter should be very careful approach to the issues of food selection and the correct schedule of its reception.
Highlights:
1.1 fruits should be eaten half an hour before meals, and not after. since they are digested faster than meat and potatoes, then if you eat something heavy first, they will simply “rot” from above. If you eat them before eating, then they will have time to digest and vitamins are absorbed more successfully.
1.2 carbohydrates are not recommended to be combined with fatty and protein foods. think a few times before eating pasta with meatballs, meat with potatoes, or bread and cheese. If this surprises you, I advise you to read about separate nutrition
1.3 it is highly recommended not to eat fried foods. better boiled, and even better steamed.
1.4 limit carbohydrate intake at night. (for example, do not eat up sweet fruits or chocolate before going to bed). Surprised? I advise you to read aboutmetabolism of carbohydrates, fats and proteins in the human body . In short: carbohydrates turn into fats, but proteins do not.
1.5 completely eliminate “snacks”, fast food and sweet soda. explain it, I think you do not need
1.6 to eat many times, but a little bit. it is not recommended to eat 2 times, but a lot (many can get enough in the morning and after working with beer in the evening)
1.7 about the dangers of alcohol should also be mentioned
1.8 when playing sports do not limit yourself to drinking, but at night, again, it is better not to drink juices in large quantities
2. Types of load
For myself (to make it easier for me) I divide them into 2 categories: aerobic and power.
Depending on the type of physique and preferred results, you should choose one or another group.
I consider aerobic: running, swimming, skiing, biking, etc.
power: powerlifting, bodybuilding.
For me, the task was primarily to keep in shape, dry and grow in relief, I stopped practicing in the gym and started running (and later going to the pool ) He started with three kilometers in the park and gradually climbed to 11 in 3 years (running time ~ hour). After running, I go to the horizontal bars and do several approaches in pull-ups (with different grabs) and swing the press (Swedish wall). Before or after running, I additionally work out the press with the help of thiscomplex (I started with the proposed amount of time for each approach, at the moment I am doing 2 times more). I also run in winter (if the temperature does not fall below -10). I strongly advise against running for a while. Run at a medium slow pace. This will help to lose excess weight (I read somewhere that the average person’s fats start to burn after 30 minutes of continuous running, because the first time carbohydrates go to consumption - they are the “fastest” substances in our body, fats are stored in stock). If you feel that you are tired - it is better to skip one lesson, do not force the body. Only you must understand that fatigue is not a can of beer in the refrigerator before the football match of your favorite team. Over time, you will find your pace and you will become addicted.
For those who are going to enroll in the gym, it must be remembered that a large number of repetitions with small weights will contribute to the appearance of relief, and lifting large loads to muscle growth. In any case, I recommend going through a consultation with a trainer. He will draw up a training program for you (a complex for hands on Mondays, Wednesday chest, Friday legs), and with a diet for your body will tell you. This is better not to save. Especially the first time. Working with large loads is dangerous for a novice athlete. You can seriously plant a heart.
3. Equipment
Since most people running in cities live, they often run on asphalt. If you don’t fork out and buy special running shoes (for example, such), then very soon your joints will become unusable. By the way, there is an interesting thing for geeks.
In order to do aerobatics on the horizontal bar, gloves may be needed so as not to erase the hands.
Well, for me personally, it’s much more convenient to run with a pre-compiled playlist in the player or a list of podcasts, although at first you needed a partner to keep up the pace.
Perhaps that's all. I hope you find something new for yourself in this article. Good luck and good health!
Body Types:
Wikipedia
Loyd
This article is an attempt to summarize, share and discuss with fellow sufferers the information accumulated during 3 years of training.
Background
The issue of maintaining their own physical form became acute after entering the university. Before that, I did not go in for sports as such (with the exception of chess in the 5th grade, six-month karate-do and physical education at school). After the first semester of active studies and putting up labs, a free-going attitude to physical education and fun drinking beer, I began to notice that I was slowly starting to lose shape and become overgrown with fat. I began to think about how to comprehensively approach the solution of the existing problem. He resolutely and vigorously studied numerous sites and manuals for young jocks and confidently walked into the hall (since it was free). Naturally, without a trainer and naturally without any system, he began to carry everything that came to hand. With a different number of approaches and exercises in them. Naturally, my desperate attempts did not give the expected effect.
I think it’s not worth describing all my attempts to reach heights, because it will take too much of my and your time. I will try to briefly tell you what I learned for myself from all this.
So:
1. Nutrition An
effective training system depends not only on the quantity, quality and composition of the exercises being worked out, but also on nutrition .
I was the first to write food, because I believe that the success of your endeavors by 50% (or maybe more) depends on it. Given that the audience at the hub, for the most part, is busy youth, this issue takes on an additional connotation. You must admit that often you don’t have time to have breakfast correctly (because you run to work or to college), not all companies have a corporate lunch, and dinner takes place late in the evening after spending many hours in traffic jams in the metropolis. At the same time, you rarely think about how and what you eat, and consider counting calories the lot of models or unsuccessfully losing weight women. Before describing the main aspects of proper nutrition, it is necessary to mention three generally accepted types of male figures: endomorph, ectomorph and mesomorph. Any person always has one of the types prevailing. Depending on this,
" Ectomorph. Narrow-boned, low level of subcutaneous fat and muscle mass. Volume and muscle mass are difficult to gain. 100% ectomorph is a tall thin man with an elongated face, a high forehead, a narrow chest and stomach, thin long arms and legs. subcutaneous fat layer had almost non-existent, the muscles are not developed or poorly developed.
mesomorph. Genetically gifted type, the best results for bodybuilding. Typical mesomorph is characterized by a predominance of bone and muscle. he has broad shoulders and chest, muscular ru and both legs. The amount of subcutaneous fat in mesomorph minimum. Long Torso, volume thorax, good value for the width of the shoulders and waist.
endomorph.Large broad-boned structure. A pure endomorph, as a rule, has a round head, a large abdomen and a large amount of subcutaneous fat, especially in the thighs and shoulders. Moreover, he has thin wrists and ankles, weak arms and legs. Weight gain is not a problem, but burning fat is very difficult. Prone to fat accumulation. It needs frequent aerobic training. "(C) I
suppose that you mentally correlated yourself with any of the groups. If briefly and more clearly: ectomorph is a person with the fastest metabolism, endomorph is with the slowest, mesomorph is something in between. Accordingly if first you can eat almost any time of day any food and it will not gain weight, then the latter should be very careful approach to the issues of food selection and the correct schedule of its reception.
Highlights:
1.1 fruits should be eaten half an hour before meals, and not after. since they are digested faster than meat and potatoes, then if you eat something heavy first, they will simply “rot” from above. If you eat them before eating, then they will have time to digest and vitamins are absorbed more successfully.
1.2 carbohydrates are not recommended to be combined with fatty and protein foods. think a few times before eating pasta with meatballs, meat with potatoes, or bread and cheese. If this surprises you, I advise you to read about separate nutrition
1.3 it is highly recommended not to eat fried foods. better boiled, and even better steamed.
1.4 limit carbohydrate intake at night. (for example, do not eat up sweet fruits or chocolate before going to bed). Surprised? I advise you to read aboutmetabolism of carbohydrates, fats and proteins in the human body . In short: carbohydrates turn into fats, but proteins do not.
1.5 completely eliminate “snacks”, fast food and sweet soda. explain it, I think you do not need
1.6 to eat many times, but a little bit. it is not recommended to eat 2 times, but a lot (many can get enough in the morning and after working with beer in the evening)
1.7 about the dangers of alcohol should also be mentioned
1.8 when playing sports do not limit yourself to drinking, but at night, again, it is better not to drink juices in large quantities
2. Types of load
For myself (to make it easier for me) I divide them into 2 categories: aerobic and power.
Depending on the type of physique and preferred results, you should choose one or another group.
I consider aerobic: running, swimming, skiing, biking, etc.
power: powerlifting, bodybuilding.
For me, the task was primarily to keep in shape, dry and grow in relief, I stopped practicing in the gym and started running (and later going to the pool ) He started with three kilometers in the park and gradually climbed to 11 in 3 years (running time ~ hour). After running, I go to the horizontal bars and do several approaches in pull-ups (with different grabs) and swing the press (Swedish wall). Before or after running, I additionally work out the press with the help of thiscomplex (I started with the proposed amount of time for each approach, at the moment I am doing 2 times more). I also run in winter (if the temperature does not fall below -10). I strongly advise against running for a while. Run at a medium slow pace. This will help to lose excess weight (I read somewhere that the average person’s fats start to burn after 30 minutes of continuous running, because the first time carbohydrates go to consumption - they are the “fastest” substances in our body, fats are stored in stock). If you feel that you are tired - it is better to skip one lesson, do not force the body. Only you must understand that fatigue is not a can of beer in the refrigerator before the football match of your favorite team. Over time, you will find your pace and you will become addicted.
For those who are going to enroll in the gym, it must be remembered that a large number of repetitions with small weights will contribute to the appearance of relief, and lifting large loads to muscle growth. In any case, I recommend going through a consultation with a trainer. He will draw up a training program for you (a complex for hands on Mondays, Wednesday chest, Friday legs), and with a diet for your body will tell you. This is better not to save. Especially the first time. Working with large loads is dangerous for a novice athlete. You can seriously plant a heart.
3. Equipment
Since most people running in cities live, they often run on asphalt. If you don’t fork out and buy special running shoes (for example, such), then very soon your joints will become unusable. By the way, there is an interesting thing for geeks.
In order to do aerobatics on the horizontal bar, gloves may be needed so as not to erase the hands.
Well, for me personally, it’s much more convenient to run with a pre-compiled playlist in the player or a list of podcasts, although at first you needed a partner to keep up the pace.
Perhaps that's all. I hope you find something new for yourself in this article. Good luck and good health!
Body Types:
Wikipedia
Loyd