Note: First before we start, everyone should know "that the subcutaneous fat is normal in a person", and what must be afraid of the internal fat, and psychiatrists say "that people who try to burn natural fat, have mental illnesses from Fat ", but we just want us to be healthy.
Wisdom says : (A healthy body in a healthy mind)
Besides having a healthy mind, who does not want to have an ideal athletic body? Some may need it, for example, to enter the military, where physical fitness is required or some need to appear on the clothes as on the doll and many examples and others, and for this, you need to know how you can get your wonderful body.
First, training:
- Training is only 20%, and this does not mean that you must give 20% of your effort, but you must train and continue on it, and the training period will last for about hour, and you must use that whole hour in exercise, and seriousness in Training, allows you to do all the necessary exercises in less than an hour, and as it is necessary to avoid talking, because it is one of the reasons for wasting the time of many people in training without a result, and that the possibilities of training differ, some will depend on his training in the gym As a faster way in which experiences and possibilities are available, some depend only on home exercises, and some do To parks where it contains some tools, all roads will give you a wonderful body, the important thing is training, no matter how many ways, and we come now to the type of training where it varies according to the genes and purpose of training, there is a program to increase muscle mass and a program to reduce fat and tighten the body, we have written an article with important information that may help you to put your program by yourself, please click here if you want to know more.
- Muscle Mass Building Program: It is a program to gain strong muscle mass, and depends on raising the appropriate weights, provided that the weight allows you to do an exercise correctly, in addition to that it must be between 8 - 12 repeats in one group, it is necessary to graduate in Weights, for example, when you reach 12 repetitions in each group, you can increase the weight that you raise provided that there are only 8 repetitions, and the number of groups varies from one exercise to another, and running should be with good breathing, running quickly allows you to talk and breathe well, Because it depends on breathing in the first place for this called "respiratory running ", to increase s Of the heart and prepare for your size pro.
- Fat Reduction Program: It is a program to reduce the percentage of body fat to the maximum degree possible, and your training depends on the cardio and training is with average weights and repetitions between 12-15 reps per group, and the number of groups is not less than four groups, and for running And skipping a rope is very important for anyone who wants to reduce fat, as it is better to exercise running at least three times a week, and this if he wants to reduce the percentage of fat in his body.
Second, nutrition:
Nutrition represents more than 70%, and this is normal, because building something that needs building materials, and building materials are proteins, carbohydrates, vitamins, Lipid and mineral salts, where each has a different function in the body.
- Proteins: we find proteins in all kinds of meat, legumes, eggs, milk and whole grains. Proteins divided into high-value proteins that contain all essential amino acids, and we find them in all kinds of meat, milk, and eggs, and low-value proteins and Which lack one or more of the essential acids, we find in legumes, grains, vegetables, and animal proteins are better than plant proteins, because plant proteins are incomplete proteins and lack one or two of the essential acids, but fortunately for vegetarians, there is a new way to get a High-quality protein, and it is called "mutual integration", and provides us with essential amino acids of proteins better than the plant found in animal proteins, and to know it, please click here.
- Lipid: It is the scientific term for vegetable oils and fats. We find them in vegetable oils, animal fats, and milk. Also, oils are better than fats because the oil is liquid at room temperature, and from it does not freeze in the blood vessels, which It avoids heart disease unlike fat, and one of the most important it's omega-3 fats that have many benefits for athletes, which we find in fish and lettuce and is a source of energy and calories.
- Carbohydrates: Those a source of energy, and we find them in rice, honey, pasta, potatoes, dates, bread, noodles, and dried legumes ..... etc., it is not possible to stop eating carbohydrates for any purpose, as the liver and two kidneys will manufacture glucose From the protein used in maintenance, and the lack of eating inhibits the process of metabolism, and this means burning fat slowly, and thus has the opposite effect
- Vitamins: They are complex organic materials that the body cannot manufacture in sufficient quantities, as they measured by a few grams or milligrams, and they have a major role in the effectiveness of the nervous system and the activation of the blood role and human activity in daily life, and one of the most important vitamins for athletes, we mention vitamin D is important in the absorption of phosphorus and calcium, vitamin C has a great role in providing the body with nutrients and oxygen, especially vitamins B (B / 1/2/3/6/7/12) and contributes to building tissues and muscle fibers and in metabolism And burn fat.
- Mineral salts: They are inorganic compounds that do not contain carbon, which means that they are free of energy, and we find them in animal foods such as milk and fish, and plant foods such as leafy vegetables and legumes, and due to the intensity of sweating athletes, it loses a lot of mineral salts During the sweating process, therefore, the presence of water near you at all times is necessary, and among all the mineral salts we find that selenium metal is very necessary, because it is considered the main in the formation of proteins and amino acids, and we find it in meat and poultry, liver, kidneys and fish Eggs, whole grains, nuts, and seeds...
Very important : Avoid empty calories, which we find in soft drinks, processed juices, cakes, pizza.....etc, because they do not contain vitamins and mineral salts, and the body does not benefit from them, and it is not a source of energy as it is from Causes of obesity and diseases, and to learn more about empty calories please click here.
Eat to live and do not live to eat, take only what you need from food
Three, comfort:
Rest is necessary even though it represents only 10%, but it is necessary, the process of hospitalization and muscular construction takes place while you are sleeping, and for this, you should give your body at least two rest days per week, and 6-8 hours of sleep per day, and it is better to be the period from 21:00 to 00:00 within your daily sleep period, and thus you will have a full rest period, and you will avoid getting injured and exhausted to wake up active and with your full strength, and to know more about the sleep cycle and when you should take time to rest please click here.
Fourth, commitment:
And in the end, all of this will remain just talk if you do not abide by it, as you adhere to a training program, a food program and a sleep program and program your life for success and reach the highest summits.
Note: All of these elements are complementary to each other, if you neglect part of it, you will not reach the required result.
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