Body Sculpting Training Program

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When should I initiate training aimed at achieving shape?

The decision to reduce fat is often postponed. Some people avoid making this decision, even though they should. Usually, such a decision is associated with events of life-changing significance, such as a wedding, a holiday, or meeting a new person. Many individuals have more ambitious goals, such as preparing for a photo shoot or losing weight for a marathon. When it comes to shape, I believe that reduction should begin where the abdominal muscles in the next phase of muscle building are weak or almost invisible. This may indicate that the fat level has escaped control and become too high. In such a case, reduction is necessary. It is also worth mentioning that each organism has a specific set point, i.e., a level of fat that is easier to maintain and at which one feels best. The lower the level of fat in the organism, the more likely one is to feel worse. However, there are exceptions in the world that are worth mentioning. There are individuals who feel good at 6% body fat and whose body can be 100% functional. Unfortunately, there are not many of them. If someone maintains the fat level below the set point for a longer period, they can lower the set point. Therefore, the first reduction is always more difficult than the subsequent ones. It is unlikely to succeed in performing such a reduction immediately to go from a body fat level of 30% BF (Body Fat - fat level) to 5% BF. The duration of reduction depends on many factors, but it is worth having patience from the beginning and simply doing one's work conscientiously. Soon, a satisfactory result will be achieved, but it will simply take time.

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Fundamental prerequisites

One of the fundamental prerequisites during reduction is a calorie deficit. What does this mean? A calorie deficit is the amount of kilocalories (different for each individual) at which the weight and fat tissue level will gradually decrease. Calorie deficits cannot be too large or too small, as then the reduction results will be unsatisfactory. If the deficit is too large, the weight will drop quickly, the person training will be more prone to catabolism, and the main problem will be hunger. If the deficit is too small, the weight will decrease too slowly, and the slow appearance of results can negatively affect motivation.

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Principles of balance in weight loss

1. A calorie deficit of 300–1000 kcal (depending on the level of fat). 2. Protein at 2 g per kilogram of body weight or even 2.3 g. However, the upper limit applies to professional athletes, for athletes it should be 1,4–2,0 g per kg of body weight. 3. Pay attention to valuable sources of fatty acids and maintain an adequate amount to ensure proper functioning of the hormonal system. 4. Maintain adequate amounts of carbohydrates so as not to lose exercise strength. 5. Try to reduce your body weight by 0,5–1% per week. 6. If you do not see progress, increase your effort or reduce calorie intake by 200–400 kcal. 7. Check your progress through measurements, weighing and progress photos. 8. Take care of regeneration! Adequate sleep, proper supplementation, rest and valuable food are key to success.

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Length and frequency of exercises based on preferences and abilities

In reduction training, it is advisable to increase the intensity of exercises. For example, during each strength training session, one can burn 500 calories. If one performs three training sessions per week, one burns a total of 1500 calories. However, if one performs five strength training sessions and adds two cardio training sessions, one can burn 3500 calories per week! During the reduction, cardio training on an empty stomach can be introduced. These exercises are demanding but crucial in the fat-burning process. These exercises should not last longer than 60 minutes, it is best to start with 30 minutes and gradually increase the training time. The strength training should be tailored to the individual's abilities, taking into account all their problems, needs, and preferences.

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Cardio training specifically designed for weight reduction

Cardio training is fully recommended for those primarily looking to shed unwanted pounds. It is a particularly beneficial solution for individuals who are obese, beginners, or have relatively lower fitness levels. Of course, intervals are the most effective, but their drawback is that they require better conditioning than traditional cardio exercises. Therefore, when it comes to heart rate during cardio exercises, the best heart rate will be 65–70% HRmax (maximum heart rate).

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A Training Program for Sculptural Art

Here is presented a training program for an individual who is healthy, has no structural problems, possesses an average level of physical fitness, and has 18% body fat. Conducting an appropriate and effective warm-up before commencing training is of utmost importance. Foam rolling, dynamic warm-up exercises, activation, and corrective exercises are best suited for this purpose. One should dedicate around 10 minutes to warming up, as a longer duration will not yield better results and may even lead to overexertion. Including a few short sprints, jumps, and throws with a medicine ball to stimulate the nervous system will prove to be highly beneficial.

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First day of training

1. 5 × 4–6, 3 0 1 0, 120–150 sec.. 2a. Dips – 5 × 6–8, 3 0 1 0, 0 sec.. 2b. Neutral Pull – 5 × 4–6, 2 0 1 1, 60 sec.. 3. Farmer's Walk – 5 × 40 m, 120 sec.

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Body Condition Status

The first day is an excellent opportunity to utilize the ATP-CP energy system, which does not produce lactic acid. It consists of short and intense exercises. It is best to carry out this activity immediately after strength training or, for example, in the evening if you train in the morning. Choose one of the following options: - Sprints of 40-60 meters - 5-10 attempts with a gap of 60-90 seconds. - Climbing uphill or running up stairs - 5-10 attempts with a gap of 60-90 seconds. - Hammering the tire with a hammer - 10-20 seconds of work, 5-10 cycles, break of 60-90 seconds. - Sledding (pushing and pulling) - 20 meter ride (10 meter pushing and 10 meter pulling), 5-10 series, break of 60-90 seconds.

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Second day of training

Carrying out running on a court or other rectangular field with the aim of improving fitness and burning fat. To do this on the court, it is necessary to run from one corner to the other at 75% maximum running speed, then go over the shorter length of the court to the second corner and do another run. In total, 8-15 sets of this type will have a positive effect on the overall condition. If it is not possible to find a court, the same activity can be carried out in the park by applying improvisation.

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Third Day

1a. Lifting the barbell on the horizontal bench - 5 × 8-10, 3 0 1 0, 30 seconds.. 1b. Kettlebell movement - 5 × 20, 30 seconds.. 1c. One-armed rowing - 5 × 8-10, 2 0 1 1, 30 seconds.. 1d. Pushing and pulling sanking / steps with barbells - 5 × 40 meters (20 meters of sanking, 20 meters of steps), 60 seconds.

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Condition of the body

Day three focuses on a type of exercise that results in the production of lactic acid. These are longer and less intense workouts. It is best to perform them directly after a strength training session or, for example, in the evening if we train in the morning. Choose one of the following options: - Rowing ergometer intervals: 6–8 sets of 250 m with 60–90 seconds rest. - Kettlebell swings: 5–8 sets of 30–45 seconds of dynamic work with 60 seconds rest. - Prowler sled push and pull: 4–6 sets over a distance of 30 meters with 90 seconds rest. - Battle ropes: 5–6 sets of 30 seconds of high-intensity work with 60 seconds rest.

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The fourth day reminiscent of the second

Just as was the case on the second day or during regeneration... The decision linked to the selection depends on the individual's performance capacity of a particular person.

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The fifth day

1a. 5 × 10, 3 0 1 0, 60 seconds.. 1b. Pulling with the sub-grip 5 × max.., 60 seconds 1c. Lifting – 5 × 3-5, 60 seconds.

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Condition

It is comparable to the inaugural day, hence it is advisable to opt for a distinct series to evade early boredom during workouts.

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Today marks day six

Active rest. It can be anything you can imagine, but the most important thing is that it's active. It could be football, basketball, mountain climbing, running, cross-fit, or intense training sessions in whatever you really want to do. Choose something that will make you happy!

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The seventh day

Complete rejuvenation. It's recommended to cut back on physical exertion to the bare minimum and rest (unless you're in urgent need of sprints). Have a look at other exercises that can be found in the Strength Factory exercise atlas.