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18 ways to stay in training
Table of Contents
1. Take a week off
The ideal rest period for exercise should be no less than a week and no more than two weeks. This will reduce the effects of fatigue. Athletes are afraid to take pauses for fear of losing shape. Meanwhile, after a week, they will return to the gym with double energy. During a break in the body's energy reserves, it will allow the body to fully regenerate the nervous system and the muscle micro-damages. Extended rest time will decrease the concentration of the stress hormone cortisol.2. Shake your body
When you get back from your break, do some shock therapy for your body, and change your training schedule completely -- it's possible that the stasis is the result of your muscles getting used to certain exercises -- if you've been doing the same exercise all along, change your schedule, do dynamic exercise, start at the right pace.3. Count your sins
Of course, everything is for people: Mommy's dinner, grandma's cake, kebab with friends.. Breakfast, meals every three to four hours, adequate amounts of protein, carbohydrates, and fat, but tell yourself honestly, how often do you sin in your diet?4. Shorten the break between shows
Maybe you're taking too long breaks between sets.. start watching the time with a timer during practice.. maybe a conversation with a friend or some other reason will prolong your break significantly.5. Put in the multi-stage exercises
You're probably doing too many isolated exercises -- a multi-stage posture, such as a pole position, a deadline, a soldier squeeze, a pole paddle, a flat bench squeezing, and a stretch -- these exercisers, in addition to the main muscles, also involve auxiliary muscles and body stabilizers -- which provide much more stimulation for our muscles to stimulate.6. Set a training goal
It's going to be hard for you to improve if you don't set a specific goal.. motivation is halfway to success.. maybe defending your current path isn't the best thing to do, and despite your enormous commitment to building muscle mass, you should focus on reducing fat or improving your body's mobility and stability.7. Get some more sleep
Your body regenerates mainly during sleep. You need to give your muscles at least eight hours of rest at night, preferably. If you feel tired after training, take a nap during the day. It should last no more than 30 minutes.8. Practice the dead line and the seats
If you could identify the exercises that involve the most amount of muscle to work, then you can safely say that there will be dead strokes and squats at the top. And by incorporating these very movements into your workout, we're going to stimulate your body to produce more hormones like testosterone or growth hormones. These are crucial to achieving the best results both in building muscle mass or strength and in reducing or improving your body's fitness.9. Put the music out loud
Your favorite music during your workout can certainly have a positive effect on your performance and motivation to exercise.. just remember to keep an eye on what's going on around you.10. You bet with your friend
Competing in sports can have very good results, but let us remember that what we do is primarily for ourselves, for our health and well-being.11. Increase the load
Remember, for muscles to grow, they need new stimulants.. one of the ways to induce stronger stimuli is to increase the load.. one the basic methods is to ramp up.. try to incorporate it into your workouts, especially basic exercises.12. Increase the number of repetitions
Muscles are made up of two types of muscle fibers -- one of them is very fatiguing and it's very responsive to low frequency -- the other type is the so-called free-flowing fiber -- they have high strength, and to stimulate these muscles properly, we need to increase the frequency.13. Change the series
Remember to make changes to your training in case of stagnation. It's very important to introduce new training stimuli. Sometimes changing the series number or another exercise regimen can have a very positive effect on your figure development.14. Drink more water
For people who exercise heavily, it's not enough.. in addition, eat electrolytes and.. watch out for the other product mentioned.. in stores with this name you can get pure chemicals and sugar.. enough lemon, water, honey and salt spices.15. Eat more protein
Protein is the most difficult macronutrient to obtain from the diet, and it has a direct effect on muscle building processes and protects the muscles from losing volume while reducing fat.16. Eat more fat
Fats are essential in every diet.. they're not only a source of energy, but they have a direct effect on hormonal economy.. they are also solvents for vitamins A, D, E, and K. Remember to include them in your diet.17. Try some yoga
Muscles have a much better predisposition to growth if they're stretched properly, and yoga is also a way to get rid of stress, the number one enemy of bodybuilders, and, of course, yoga is just one example, and let's remember that flexible muscles protect us from injury and increase the effectiveness of exercise.18. Read the book
It's not about criminals at all.. nowadays, scientific literature is widely available.. when choosing a reading, try to focus on the issues that are most relevant to the topic that you want to achieve.
