Do not make the training more strenuous than it already is.
With these 5 fitness tricks you can experience your workout miracle - and train
more effectively and healthily.
1. Lose weight: first endurance, then strength
You hechelst in the gym of the bikini figure behind or want
a few pounds less on the scales bring? Then the correct sequence during
training is crucial! The following applies to fat burning: first endurance
training, then strength training. The explanation for this is also very simple.
If you go to your limits in strength training at the beginning of the workout -
which is definitely desirable for an optimal training result - the muscles
become over-acidic. However, this almost completely stifles the burning of fat
. So if you switch to the treadmill after the dumbbell workout , the body can
hardly fall back on its fat reserves.
2. Motivation: train in a team
Programs to increase motivation are very popular. Sure,
because no matter how much fun you have in the sport - at some point your
weaker self will answer and declare war on your training zeal. Of course there
are complicated programs to overcome acute reluctance, but the best tip is very
simple: Train in a team! The best things to do is to find a training partner in
your circle of friends with whom you regularly do the workout - ideally ,
always on the same day and at a fixed time. Not only are dates like this a good
structure for the exercise regimen , they also make you feel compelled to
really show off. After all, who likes to be naked and call their best buddy
half an hour before the workout to cancel?
3. Top form: functional training
Train complete movements - not just individual muscles. This
is how you could sum up the current functional training workout trend . Instead
to sweat combustion engines with guided movements, you lift prefer free weights
- pull-ups , dips and push-ups are old classics that still have a right to
exist. The challenge becomes even greater when you perform exercises on a balance
board or wobble board. This will also improve your coordination and balance.
Classic workouts from the field of functional training are, for example,
kettlebell and core training by Marc Verstegen, the former US fitness trainer
for the national soccer team.
4. Exercise healthily: a question of technique
Whether you are a runner or a fitness athlete, training is
not just a question of endurance and strength. With the right technique, every
workout will be easier for you - and above all, it will reduce the risk of
injury. However, very few recreational athletes really care about proper
execution of the movements. It's so easy in the studio. Just ask a trainer or,
if necessary, an experienced colleague who has been training for a long time to
watch you workout. You will probably correct the worst fitness mistakes . For
runners, running seminars are a good alternative, or you can just ask the local
athletics club if you can do a few units with someone to keep an eye on your
running style .
5. Diet: Proteins - not just in the evening
If you want to be fit, you have to eat accordingly. And
according to the latest findings, that means that a lot of protein should be on
the diet . For one thing, proteins are a muscle builder. Those who train
properly need between 1.2 and 1.7 grams of protein per kilogram of body weight
per day so that the muscles actually grow. But protein is also an important
source of energy if you want to lose weight. Because excess protein will, in
contrast to the carbohydrates, not stored as fat in the body, but simply burned
by the body. If you eat a lot of protein in the evening (fish fillet or steak
with salad) and do without carbohydrates, you also ensure that there is no
noteworthy release of insulin. Ultimately, the insulin blocks fat metabolism.
Protein in the evening, on the other hand, literally makes you slim in your
sleep .
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