Fortunately, each person is a specific case, with their specific
needs and characteristics, so there is no 'bible' that is a reference for 100%
of the population. Now, we can improve our physical condition by following
well-defined guidelines.
Weight loss does not imply lowering of fat mass
During all my years of experience as a coach I have seen how
most of the people who have passed through our club came in with the idea of
“weight loss as a base”, and thanks to following our advice we have been
eliminating this thought and we have changed to "let's forget and focus on
more objective parameters". If a weight-loss implies a loss of tone and
muscular efficiency, this will be totally counterproductive, which is directly
linked to the next point.
Strength + cardio = Goal achieved!
There is a false basis that if we only do cardiovascular
work (walking, running, cycling ...) But it is not like that; The time has come
to step forward and change this routine.
Our muscle mass is one of the structures that can consume
more calories, so having it active can be that fact of the equation that you
lack to achieve your goal. And now you will wonder how I can activate "to
the maximum" my muscles? The combination of strength and cardiovascular
work will increase our basal metabolism and our body begins to consume calories
much faster than it did before.
Day 1
Warm-up: 10 minutes
Strength Exercises:
Push up; or what you know as pushups or arm bottoms. 4 sets
of 12 repetitions.
Sumo squat Squat performed with twice the distance between
the feet. 4 sets of 12 repetitions.
In the iron position, carry out paddles with one hand. 4
sets of 12 repetitions.
Front patch Frontal plate for abdominal isometric work. 4
sets of 1 minute.
Cardio training:
200 series running. We will do 10 series with 50 meters of
recovery.
Day 2
Warm-up: 10 minutes
Strength Exercises:
Squat made with arms outstretched, with hands facing the
ceiling. 4 sets of 12 repetitions.
Lunge. Astride that we will make placing both knees at 90
degrees in flexion. 4 sets of 12 repetitions.
Deadweight we will do with twice the distance between the
feet. 4 sets of 12 repetitions.
Sit up Abdominal work that involves taking off our back from
the floor and bringing our chest to the knees. 4 sets of 12 repetitions.
Cardio training:
30 minutes of continuous swimming with a rest of 1 'in
minute 15.
Day 3
Warm-up: 10 minutes
Strength Exercises:
Dynamic Front Planch. Frontal plate in which make changes of
elbow-hand support. 4 sets of 1 minute.
V Sit Up. By placing our legs and arms at 45 degrees, we
will perform abdominal ultrasounds. 4 sets of 1 minute.
Side planch. Lateral plate for isometric work of the
abdomen. 4 sets of 1 minute.
Russian twist Sitting on the ground, we will perform trunk
rotations for abdominal work. 4 sets of 1 minute.
Cardio training:
40 minutes of cycling at a medium intensity.
While we have talked about the importance of the type of
training we do for weight loss, I must say that we have only addressed 50% of
what we should do. If you only meet one of the two requirements, either you
train or eat healthily, you can improve but you will never reach your optimal
state. For this, it is essential to have healthy nutrition complying with some
basic patterns, without forgetting that life is to enjoy and we can always make
some weekly exceptions.
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