Starting training, it is important to understand that getting rid of subcutaneous fat - not to lose weight. When weight loss is not only excess fat, but also muscle tissue. The most sad thing that the muscles are losing the body first, but only then removes fat. The body becomes ugly, elasticity is lost, the skin begins to squeeze.
To avoid it, it is important to give to understand the body that the muscles are needed. But how to do that? After all, the body does not understand the human language. But understands the language of physical exercises. With regular load of muscle fibers, the body comes to the body that it needs muscles, it will not work with the exercises without them.
Permanent physical activity is perceived as a vital necessity, the body of the non-doom, that it is just a training. He begins to think that without the muscles he cannot cope with the loads.
But it is also necessary not to forget about the calorie limit. Only in this case the training becomes fat. First of all, fat will leave, and the muscles will persist. But this process can be done faster, by distributing physical activity.
To do this, it is necessary to increase the number of repetitions and perform exercises in a circle. An increased number of repetitions is considered 15-20 times in one approach. It means that when performing exercises, this weight should be selected, which will give the opportunity to perform the desired number of repetitions.
In the first approach, you need to perform 15-20 repetitions, as much in the second and in the third. But this is not all. Next, you need to do a few more repetitions of exercises, as much as possible how much power will allow. At the same time, repeats should be at least 15. In this case, the fat will melt.
Grow muscle after 40
Many middle-aged people believe that it is impossible to grow muscles after 40. Do not be upset, these data were refuted by scientists. Age little affects training, but there are its own characteristics.
- You should be careful with big weights. Working with a lot of weight, you can quickly increase the volume of muscles, but this approach gives a reinforced burden on the joints, which can be dangerous in adulthood. A man over 40 should not be afraid of greater weight, but an inexperienced athlete must approach the fulfillment of such exercises as much as possible. The point is not at the age, but in the level of preparation.
- It is impossible to leave any pain. If there is discomfort in the knees, back, shoulder joints, it is necessary to abandon the performance of exercises bringing painful sensations.
- Special attention to rest and restoration. For a set of muscle mass, it is important not only to pay attention to the physical exertion, but also not to forget about the rest. If a person is not restored and deals 7 days a week, then instead of a quick result, it will receive overtraining and health problems. With the age of time, the restoration of the body requires greater, it means that the rest should be longer. For a quick arrival in shape you need to sleep at least 8 hours a day and eat fully.