Leg slimming diet

Strength training for women – the most effective way to acquire the shape of your dreams in a short period of time. These programs are truly universal. Skillfully handpicked training helps to solve virtually any task, from diet and reduce fat occurring prior to the acquisition of more feminine forms. Why do most of the girls and women still prefer special gymnastics and aerobic exercises? Everything is simple – power is "negative image". Thanks to popular rumor, many believe that a couple of hours per week weight training exercises guaranteed to transform any Lady in semblance of sorevnuusegosa bodibildera. Although in fact this is the last, which should be wary of going to the gym.

The truth is that even high intensity strength training without pharmacological support is not able to make the woman a massive and inflated. For large muscles need to not only enhanced protein nutrition, but also increased levels of testosterone. So if you don't take hormones, fearing "wild pumping" from simple workouts for women not worth it.

However, the history of theas I walked in the gym and became only the thicker muscles on"literally passed from generation to generation. What is this? Understandable phenomenon that is usually caused by:
1. Edema not listens to load muscle tissue due to the influx of lactic acid;
2. Trite increase fat occurring due to malnutrition.

The first effect is natural and is typical for starting two to four weeks of training. In fact, weight training causes sores your muscles, causing an influx of intercellular fluid and lactic acid. Hence the slight increase in volumes. However, just a month is adapting to the workload and edema is less noticeable. On the contrary, there is a rapid increase in tone and the decrease in problem areas. But most of those who had the wrong opinion about power training, "escape" away from the dumbbell and barbell bars, once they see the first signs of edema.

The second effect is quite understandable. Unfortunately, not all fitness clubs staff worrying themselves explain the rules for dealing with resistance and free weights. And intensive work over oneself naturally, increases appetite. And it turns out that in his spare room you devour one another much more food than ever before. From this comes an increase in weight, which the newcomers too take for "pumping". And you all-it's worth, there are plenty of nezirnogo protein, and go to the patirazovoe fractional power and reduce portions. How to exercise correctly? First of all, you want to be clear that you want to get from their occupation.
Read more: how to combine diet and workout

Reduced weight and reducing fat – a feasible task for work and with free weights, and power simulators. Main tut – gradualness and competent holistic approach. If you're new and have not previously worked with the dumbbells or in the gym, we should start with obseukreplausej. To start to learn how to perform basic exercises – squat with a signature stamp, attacks with the dumbbells, bench press neck lying down, pull rods to stomach, bending to the biceps, triceps and simple rollerblader owned! on twisting at the press. In any room you explain techniques work and will help you begin to train in the system. Best of all, if you start with light weights and 15-20 repetitions in the approach. Follow for 2-4 approach of each exercise. For the first four to eight weeks should be the improvement of technology of these exercises, rather than building up working weights. Train 2 times a week, with the ninth week – 3 times.

Additionally perform cardio on the elliptical or the treadmill running machine, giving preference to diversity. Your motto should read something like "no workout similar to another". Alternate the intensity, but do not exceed 30-40 minutes of time per session. Perform cardio after power exercises and rest days, bringing the total number of up to 200 minutes per week.

Often newbies are beginning to use the "log" slimming fitness programs from different coaches and stars. The problem is that most of these plans is suitable only for those who can confidently perform basic exercises. Otherwise undeveloped muscles are easily hurt, and technology work often does not burn enough calories.

This topic is relevant for those who by nature are not gifted with Forms. But sometimes women simply seek to adjust shape, for example, "pumped" flat buttocks. The most common mistake here is the concentration of the entirely to the subject area. Often, ladies are only kicks and press, in total disregard for the training of the back, chest and hands. This leads to an imbalance in the development of the body, or to injuries.

The female body is arranged so that it is difficult to pump up muscles, working in isolation. Therefore, and do not work most of the "telemagazinnyh" simulators for something one. Start with basic exercises, as well as hudeusim. But already with the second month of work is to continuously improve weight weights and increase resistance. You must be tough in the last 2-3 repetition here. Ideally, you should work on the classical power scheme. 8-10 repetitions, 4-5 approaches progression weights. Stand-alone software to try, only after having worked in more than half a year.

In the gym it is best to start with a personal trainer, and for independent employments to move only after you fully confident in their actions and will understand how to operate your workout. If you can't afford it, accessible alternative power program may become Body Pump and Hot Iron. They are good, however, that put technology to work with free weights and allow you to get good results without extra expenses.

Specifically for AzbukaDiet.ru – fitness coach Elena Selivanova.