12 Fitness Secrets That No Personal Will Tell You

The number of people seeking a healthy lifestyle increases every day. To achieve a better appearance and stay in shape, many choose to go to the gym. But, as with any subject, it is necessary to approach this subject in a conscious way.

O awesome.club discovered some gym fun facts that will help you make your workouts more effective, useful and enjoyable. At the end of the post you will find a bonus that will possibly motivate you to play sports.

Remember to always consult a doctor before starting to exercise.

It’s not worth waiting for immediate results from the gym. People who want to lose weight quickly in just two months for summer or New Year’s are going to be frustrated because they won’t be able to. Of course, it all depends on the characteristics of the body, weight and age. In any case, you will notice the first results of the training in approximately two or three months. Other people will see changes in their body after six months.

Also, it is important to understand that the key to success is consistency, amount of training, and proper nutrition. The result won’t be very effective if you only do two hard workouts a week — but of course, that’s better than sitting still. You’ll get good results by doing three strength training and two cardio workouts a week. Also, not all workouts need to be in the gym. A regular walk can be a perfect cardiovascular workout.

If the image of the perfect body has formed in your mind and you want to achieve this result with the help of the gym, then you need to be prepared for the fact that you may not get exactly what you want. A marathon runner (with a slim body), for example, will never have a bodybuilder’s physique. Likewise, a heavyweight fighter is unlikely to be able to significantly reduce his weight.

First of all, it is worth taking into account the genetic data of each person and the peculiarities of their appearance. Some naturally have muscles that form more quickly; other people have a faster metabolism. In addition, many professional athletes and some gym rats use unconventional techniques to achieve the desired body. These techniques can range from supplements found in specialty stores to illegal products, with not-so-healthy consequences.

Having unattainable goals in mind and not taking into account the particular characteristics of your body are attitudes that will not only make you lose motivation, but also achieve a not very harmonious physique. To set a goal correctly, you need to assess its real possibilities and limitations and, at the same time, try to get a good shape considering its basic characteristics.

Coaches love to say that anyone needs a personal training program and that you won’t be able to create one independently. Not quite. Of course, you need a trainer to teach you the execution techniques and, depending on the case, to prepare you for a test or make you lose a lot of weight, for example. But usually five lessons are enough. Later, you can exercise independently.

In approximately a month and a half, you will be able to take classes with another trainer to check that you are doing everything correctly and to get answers to all your questions. Objectively, you will no longer need a trainer. Of course, one of the reasons for taking classes with a personal is that their presence can help you be more disciplined, but it’s a matter of personal motivation.

It is convenient for some trainers to have clients around them for as long as possible which is why they often skip the basic exercises and propose a multitude of isolated workouts for different muscle groups. But it is important to understand that it is exactly the basic exercises that help you to achieve a good result.

These exercises are, for example, lunges, bench presses, deadlifts, squats and elbow curls. The muscles that protect the spine are toned with the help of these exercises. At the same time, basic exercises also have different effectiveness. It is important to empirically understand which exercises are best for your muscles. For example, to develop the glutes, squats are more appropriate for some people; while others respond better with strides. Of course, isolated exercises are also important, in addition, they are more pleasant and interesting to perform, but it is not worth limiting yourself to them alone.

Beginners who go to the gym often believe in the magical effect of dietary supplements. In fact, if you have a varied, well-chosen diet and don’t want to participate in the “Miss Bikini” contest, you don’t need supplements. Even if your gym coach insists that you take protein or a fat-burning supplement, don’t give in. Maybe he just wants to make extra money from you by recommending a miracle product from the gym storefront. You won’t need a fat burning supplement, because if you dedicate yourself, you’ll lose weight even without it. The correct diet accompanied by regular training, in the future will give you a good body, without the need for the consumption of food supplements.

It seems that not everyone has realized that there are no anti-cellulite cosmetics. But there is also the idea that regular sports activities help you to get rid of this problem for good. We’re sorry, but that’s not the case. Any training, strength or cardiovascular, will not eliminate cellulite. Even if you exercise and at the same time eat healthy, cellulite can remain. But there is good news: if you play sports constantly and take care of your diet, cellulite tends to be less ‘aggressive’.

In the gym, many people like to do sit-ups with every workout. Only they are not the ones who will leave them with six pack abs. If you want to have a defined abdomen, it is not worth deliberately saturating it. The abdominal muscles receive a good load during the basic exercises. Squats and lunges exercise the muscles better than a regular sit-up. So just do one abdominal workout a week. And to have a flat stomach, it is important to burn fat, which, in general, is only achieved with aerobic exercises.

The fact is, to get a curvy body, you need muscles, and muscles improve only with strength training. In addition, when the proportion of muscle in the body to fat is increased, we tend to burn more calories, since a lot of energy is directed towards nourishing and maintaining them. Group classes like pilates, dance and yoga are an excellent health activity, but they won’t fully shape your body. If your goal is just to lose more weight, then don’t forget about strength training.

Men’s and women’s training are different. The key to successful women’s training is performing more squats and reps with a short rest period. Given their nature, women in general can’t train until their muscles can’t take it, as there’s an internal motivation not to get hurt. Therefore, they need to exercise their muscles several times and not work with heavy loads. In addition, for women, it is enough to rest between 30 and 40 seconds between each squat, unlike men who need to regain strength after lifting heavy weights.

Calorie deficit is necessary if you want to lose weight. However, it is important not to go to extremes. If you are going to exercise a lot in the gym and at the same time eat little, your body will respond with a slower metabolism and switch to energy saving mode. That’s why it’s not worth training hard every day and reducing your calorie consumption considerably; otherwise, you and your body will be exhausted. In addition, an overworked organism experiences stress, which means it is prone to gaining weight. If you want to lose weight, try not to eat for one to two hours after strength training.

Cardiovascular exercise is a complete type of training. During cardio sessions you train your respiratory system, increase your resistance and burn fat. If you do a cardio workout separately, remember that the fat burning process is activated only after 40 minutes of activity. That is, in total, you will need to spend more than an hour on the treadmill, spinning bike, or elliptical. In the case of doing cardiovascular exercise after strength training, you will start to burn fat from the first minute, so just 20 minutes will be enough.

When doing cardiovascular exercise, control your heart rate. This should remain at certain levels — ideal for burning fat is between 60% and 75% of your maximum heart rate. In that case, it’s worth talking to a personal trainer to determine this maximum frequency before you start training.

If you have a good innate physique, don’t overindulge in junk food and alcohol, then you can get a great body regardless of the gym. The main thing is to exercise constantly, even if you go for walks.

Keep in mind that a beautiful body and health are not necessarily the same thing. And if you have to choose between one or the other, choose health.

After exercising at the gym, the so-called happiness hormones, endorphins and serotonin are generated. After about 30 minutes of training, the concentration of happiness hormones increases more than fivefold. In addition, its action continues for about two hours. A natural and healthy drug that you can get at almost no cost, just by going for a run, cycling or doing half an hour…