When fitness trainer advises strength training, it is much less enthusiastic than the fat burning lesson. And in vain: the burning of fat and muscle strengthening - two sides of one coin. If you lose weight, but not obzavedetes muscle relief, your efforts no one will appreciate. Seemingly logical - but to go the right path interfere myths.
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Myth 1: The Need For Slimming aerobics, water aerobics, callanetics, and the gym is still too early!
Losing weight does not depend on the names of the lesson, and the frequency of the pulse in the classroom. If you are working with the pulse of 130-160 beats per minute, obtained by endurance training. That it helps to burn fat. When the pulse rises above 170-175 beats - it is strength training, which allows to pump up your muscles.
High pulse rate can be achieved in the pool, and aerobics. The less frequently you exercise, the more will your heart beat. If the aerobics you out of breath, short of breath mouth, his head pounding hammers, the body of flowing sweat, and his legs totter - about any burning fat it will not go, you train the force (and not the most useful way for the heart). Look for a slow lesson or go to the racetrack, where you can train at your own pace!
Myth 2: The simulator does not grow thin.
Again the error. First, simulators are different. For example, cardio - treadmill, exercise bike, stepper, an ellipsoid - give exactly the same load as aerobics.
Secondly, the fact that most of us do on so-called power simulators (with cargo boxes and cables) to the present strength training does not pull. In order to raise the heart rate to 170 or more beats per minute, need big complication with which you can do no more than 10 (or better - 6-8) reps in the approach. Usually start with half their own weight for the shoulders and chest, and with its own weight - for legs and back.
Such a heavy workout lasting no longer than 40 minutes, and you're so tired, that hardly will be able to raise more anything. A typical fitness club in the gym - a couple of hours with low weights 15-30 reps in approach and a short rest between them - this is the usual interval training, which is not pumps up the muscles and leads them in tone and - attention! - Excellent burns fat. Special forces and a significant increase of muscle from her do not wait!
Myth 3: As soon as I start to deal with, I strongly growing muscles. I do not want to have overinflated figure!
Do not worry - that "pumped", must deal with very large weights. And what happens to you? While you're sedentary, your muscles gradually atrophy. You come to the club, giving them a burden, and they have slightly increased in order to execute it. During the first 6-9 months of large muscles (especially the front thigh) may increase in volume by 1-2 cm, but if you're in this to lose excess zhirok, the volume of the thigh does not increase, it will only become more dense.
But after this period you will have very much to sweat if you want to pump up muscles here! These women generally grow much worse than men, so we employ hormones.
Some women through training are twice as strong, and the volume of muscle is almost unchanged.
And anyway, do not be afraid of muscle growth: in the end, they put at 30% of body weight in women (men - 40%). Meanwhile, without training after age 30 we lose about 2,5-3,5 kg of muscle mass in 10 years. Because of this, decreases the elasticity of the chest and buttocks, spoiled posture - in short, all the signs of aging are obvious. Be thankful that you pushes these unpleasant changes!
Myth 4: The House pumped up muscles very hard.
Nothing like this - in fact at your disposal is always the weight of their body. Try to get them the maximum myschshy that require attention. If it's legs or buttocks - learn to squat on one leg (first building on a chair or wall) if it's chest, arms, back - pressing from the floor (when it will seem easy by placing the hands of the book). Well, if you hang on a wall and a horizontal bar or bars during the push-ups set him on the back of the child, your addition of professional bodybuilders envy!
Myth 5. To banish fat from problem areas, you need to do special exercises for them.
As you know, to drive away the fat, we must deal with the pulse of about 130-160 beats. You'll get this walking on a treadmill or endless mahami - it does not matter. Another thing is that the special strength exercises with the level of heart rate above 170 beats help to change the proportions of the figure - for example, extend the shoulders and breast augmentation so that the hips will not look absurdly broad.
Myth 6: You should first lose weight and then grow muscle.
Better to do it simultaneously, and while you'll lose weight, the muscles do not remain. For example, in one day walk on strength training, in others - for fat burning. Or choose the lessons, where two kinds of loads are combined: it is a small group classes (up to 30 kg) barbell, dumbbells and other weights - Body Pump, Barbell, Body Sculpt, etc. Help and functional training, which we detail in the November issue. Just do not forget about proper nutrition, or the good of training will not be!
Myth 7. Barbells and dumbbells - only for advanced "bullies"!
Free weights - dumbbells and bar - everybody needs. On the power simulators muscles work separately: on one leg in front, on the other foot behind, in third - the back ... Why spend how much time? Much more useful to use 80% of muscles in one exercise - such as squats, which work all the muscles in the legs, buttocks and back. Notorious advanced "kachok" may then "finish" that part of his leg, which he is not satisfied, on the power simulator.
Myth 8. After training, all should be sick.
In professional sports is, perhaps, is permissible. But if you are doing for their own health after a workout you should feel only pleasant tiredness and slight muscle strain.
Myth 9. Of strength training can gain weight.
But it's true. Muscles are 30% heavier than fat, so you can become leaner, but it is heavier than before. Aim is not on the scale, but on a tape and its own reflection in the mirror.
It also happens that in the first week of classes increases and the weight and volume. This is due to the fact that the muscles have already begun to grow, and covering them zhirok not yet burned. Perhaps you were attracted by strength training rather than concentrating on endurance. Or maybe just too much eating and surpluses need not move from familiar places!
