Tips on how to get toned up and relief body quickly using six diet tips and physical exercises from the fitness trainers:
Each of us had such moments when we want to be in better shape before the upcoming vacation, photo session or some kind of celebration. Ramona Braganza and Mike Ryan offer their advice on training and diet to prepare for any event.
Despite the fact that it is impossible to draw up such a training plan that would work constantly, they developed tips for those who want to become trim and muscular and achieve bodily relief in the shortest possible time.
1.Create your individual training plan.
Before you go to the gym for the first time, take a notebook and write down your training plan. “You do not want to get lost among the mass of simulators, absolutely not knowing what to do,” says Braganza. “Trainings should not last more than two hours, with the layout for a 60-minute power training and 30 to 45 minutes for cardio.”
2.Feat a diet.
A healthy diet is the biggest factor of success. Eat every two and a half – three hours, keep in mind that the last meal should be no later than one hour before bedtime. Keep track of the size of portions, they should not be more than the size of your fist, exclude alcohol and foods high in sugar such as sweets and sweet water. Eat more chicken – grilled fish and turkey to produce protein, give up meat or processed foods that can contain a lot of sodium. As carbohydrates, eat vegetables and yams, not bread, rice, cereals and pasta. “Eliminate carbohydrates in the last two meals,” Ryan says. “In a couple of days, I would completely eliminate carbohydrates, and eat only proteins and healthy fats, like nuts and avocados.”
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3. Constantly replenish the water-salt balance.
During the week, drink from 1 to 3 liters of water per day. On the day when you need to be in top form, drink water in small sips, not a volley, and not more than a liter. To enhance the effect, Ryan suggests the day before to use the root of a dandelion, since it acts as a natural diuretic.
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4. Stay in the zone of fat burning.
Determine your maximum pulse by subtracting your age from 220, multiplying the result by 0.7 for beginners and 0.75 for the more experienced athletes. Exercising high intensity increases metabolism, so between lifting weights, do a minute sprint on the treadmill, with a rope or use the jog in place. Braganza advises his clients to add kickboxing to raise the pulse above normal. Ryan advises his clients to do cardio first thing in the morning on an empty stomach, this is the optimal time to burn fat.
5. Focus on training large muscle groups.
Two to three weeks is not enough time to focus on one specific muscle group, so stick to large muscle groups such as legs, chest and back, or the whole body at once.