Don’t make the workout harder than it already is. With these five fitness tricks, you will experience your workout miracle – and train more effectively and healthier.
Lose Weight: First Endurance, then Strength
Are you chasing after your bikini figure in the gym, or do you want to lose a few pounds? Then the correct order of training is crucial! The following applies to fat burning: first endurance training, then strength training. The explanation for this is also straightforward. If you go to your limits during strength training at the beginning of the workout, which is desirable for an optimal training result, the muscles acidify. As a result, however, fat burning is almost completely stalled. So if you switch to the treadmill after the dumbbell workout, the body can hardly access the fat reserves.
Motivation: Train in a Team
Programs to increase motivation are top-rated. Sure, because no matter how much fun you have with the sport – at some point, the weaker self will announce itself and declare war on your enthusiasm for training. Of course, there are complicated programs to overcome the acute lack of interest, but the best tip is straightforward: train in a team! The best thing to do is find a training partner in your circle of friends with whom you can regularly do the workout together – ideally even on the same day and at a fixed time. Such dates provide a good framework for the training program and make you feel obliged to show up. After all, who likes to show their nudity and call their best buddy half an hour before their workout to cancel?
Best Form: Functional Training
Train complete movements – not just individual muscles. This is how you could sum up the current workout trend, functional training. Instead of sweating on guided-movement machines, you’d rather lift free weights — pull-ups, dips, and push-ups are old classics that still have a reason to exist. The challenge becomes even more significant when doing exercises on a balance board or a wobble board. This will also improve your coordination and balance. Classic workouts from functional training are, for example, kettlebell and core training by Marc Verstehen, the former US fitness coach of the national soccer team fitness tricks.
Healthy Training: a Question of Technique
Irrespective of whether you are a runner or a fitness athlete, training is not just a question of endurance and Strength. With the proper technique, every workout is easier for you – and above all, the risk of injury decreases. However, only very few recreational athletes care about a clean execution of the movements. It’s so easy in the studio. Just ask a trainer or, if necessary, an experienced colleague who has been training for a long time to watch you during your workout. You will probably eradicate the worst fitness mistakes this way. Running seminars are a good alternative for runners, or you can ask your local track and field club if you can do a few sessions and have someone keep an eye on your running style fitness tricks.
Nutrition: Proteins – not only in the evening
If you want to be fit, you have to eat accordingly. And that means, according to the latest findings, that a lot of protein should be on the diet plan fitness tricks. For one thing, proteins are muscle builders. If you train correctly, you need between 1.2 and 1.7 grams of protein apiece kg of body weight per day so that the muscles grow. But even if you want to lose weight, protein is an essential energy source. Because excess protein will, unlike carbohydrates, not be stored as fat in the body but burned up by the body. If you eat a lot of protein in the evening (fish fillet or steak with salad) and do without carbohydrates, you also ensure no appreciable insulin release. Finally, insulin blocks the fat metabolism. On the other hand, protein in the evening makes you slim while sleeping.
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