Forty-one laws to know about the gym and everything that surrounds it.
There is no perfect training program. Often the most successful coaches disagree with each other. This means that you will have to learn a lot, think for yourself and experiment. Do not like? Stay by jogging.
The effectiveness of any training program is directly related to your dedication to it. If a program “does not work” it is probably because you are not trying hard enough.
Two words: Will Train. Stop using "research" as an excuse for procrastination. Yes, read articles and learn as much as you can, but most of what you’ll learn will come from experience and from the time you really spend training in gymnasium.
Any workout can make you tired, but a good workout will bring you results.
When a normal person thinks "I have to lose weight", he assumes that he has to start running. A better idea? Start training with weights.
Cuidado com os exercícios esquisitos e treinos complexos. Os treinos que trazem grandes resultados não vão incluir muitos exercícios funcionais com bolas medicinais e elásticos. Não estás na fisioterapia, estás a construir músculo e força.
Training will not always be fun, but it will always be rewarding in the long run.
O paradoxo do cardio: Quanto melhor e mais resistente ficas, menos fat queimas com a mesma quantidade de treino. Resistência é excelente se estiveres a treinar para uma corrida, não tanto se o que procuras é perder gordura.
It's better to have muscle mass and some fat than losing muscle, slowing down metabolism, getting weak and finally ending up with neither muscle mass nor the percentage of body fat you are looking for. This is what happens to those who spend months behind muscle definition with huge caloric restrictions and Olympic cardio sessions.
The more muscle mass you have, the easier it will be to lose fat. If you have fat to lose and you don't have muscle mass it will cost a lot more.
Women who look good in yoga pants spend more time training with weights than training yoga.
The best sit-up exercise is 3 sets of less food. In addition, if you want sit-ups, use weight exercises.
Strength and hypertrophy are not necessarily separate. You can get stronger with hypertrophy training.
Good workouts for gaining muscle mass can be a mixture of explosive movements with slow, controlled movements. Compounds and isolates. Full body or muscle division workouts. There is time and space for everything as long as it is well applied.
If your training and your diet are causing you to lose muscle mass then you are not getting drier, you are just getting smaller. And your metabolism will slow down as a result. Builds or retains muscle, always.
There are different philosophies and methods of training that are effective and produce good results, but they all have one thing in common: Give the most out of your training. Giving the most in training is the basis of all plans.
If you have half a dozen training machines at home collecting dust, accept that you need a gym membership.
Do not be concerned with the correct execution of the exercises to the point of drastically reducing the loads you use, but also do not perform acrobatics to lift more weight. Look for balance and be aware of possible mistakes.
Are you really dedicated? Usually people look for any excuse for not going to train. It's cold, it's raining or your toe hurts. Anyone looking to really evolve finds a way to make things work, whether it's raining, snowing, thunderstorm or meteorite.
Wrist injury? No problem, train your leg. Knee injury? Top training. Just because there is a small injury in one area of the body does not mean that there is no training, it trains an area that is not affected.
Do not limit yourself to training only when you feel good and willing. Force yourself to go to training even when you don't feel like it, stay consistent.
If you started training now, focus on learning the basics, not the advanced methods.
When it comes to fat loss, genetics can be considered a loaded weapon. This does not mean that you have to fire and reload it twice.
If your diet is working, then ignore fad diets and tips. Trust your own experience.
If your diet is not working, change it. Whatever it is.
A fat loss diet is something to be followed in the medium to long term. Be realistic. Plan something that you can consistently follow instead of something extreme that you will abandon after a week.
Being afraid to consume carbohydrates is a great way to stop gaining muscle mass. Training without gaining muscle mass is a great way to stay the same.
Few carbohydrates in the diet will not only make you look smaller, they will also make you weaker and decrease your training capacity. Being weaker and less able to train is a good recipe for stagnation.
The small details only make a difference when the basics are already optimized to the maximum. It makes no sense to think about the amount of Vitamin C a day when you're still drinking 1 bottle of coca cola for lunch.
Do you know that your friend who eats what he wants and is still in great shape? Don't eat like him.
You can transform your body regardless of your genetics.
It is possible to lose weight without constantly wanting to eat crap. Learn to cook. Look for nutritious and tasty recipes and use them often.
Don't eat a low carbohydrate diet. Don't go on a low-fat diet. Eat a diet low in useless food. Reduce the consumption of the things you know are of no use to you for your goals.
Stop constantly seeking second opinions and approvals from others. They don't know what works best for you any more than you can without knowing it. Search and find out qb.
Don't limit yourself to assessing progress by the scale. If you gain 3kg of muscle and lose 3kg of fat, you will get the same weight. The scale will say that you have not progressed, the mirror will show the opposite.
Okay, you did 100kg of bench press for 10 reps in good shape. Congratulations. Now you're putting on more weight.
Small conversations in the gym are no problem, as long as it is with the right people. Talking two minutes about training with someone dedicated and who achieves good results is not negative. Talking about football to someone who spends more time talking than training is.
Building the body you want will take time and be difficult but the results will be worth it.
The same people who will criticize you for your different food choices now are the same people who will ask you for dietary advice 6 months from now.
After some time on a diet or training, ask yourself "Is it working?" Think well and answer honestly. It will not be easy.
Instead of putting phrases and photos related to the gym on Facebook, how about going to train?
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