The human body has one unique property - to get used to any stress. In some situations, this, of course, helps out, but when playing sports, this property often interferes with achieving the desired results. Fortunately, there are ways to improve the efficiency of your workouts without adding load.
Instructions
Step 1
To get the maximum effect, exercise regularly. Long breaks will throw you back to your starting point. However, it is very important not to overload the muscles and stop any workout if pain occurs.
Step 2
Always warm up your muscles before exercising. This will not only save you from injuries and sprains, but also increase the efficiency of your workout. Oxygen will enter the muscles better, and the body's metabolism will increase, which is very important for those who want to lose weight.
Step 3
Train to the max. Fifteen-minute daily workouts will not bring absolutely any effect, except for warming up the muscles and ligaments. To lose weight or build muscle, it is important to train intensely for at least 30-60 minutes.
Step 4
If the goal of your exercise is to lose weight, exercise at least 4 times a week. Preferably every other day. At the same time, your workout should be more aerobic. Brisk walking, running, skiing, dancing, swimming or jumping give the maximum slimming effect.
Step 5
To build muscle mass, exercise only before the onset of pain. Then rest until your muscles are fully recovered - two, three, or even four days. It is also important to do the usual exercises as slowly as possible - in this case, you will not need to increase the load.
Step 6
Help yourself achieve the effect you need with proper nutrition. Whatever result you strive to achieve when playing sports, your nutrition should be complete. Otherwise, the body will simply have nowhere to take strength for training. However, those who seek to lose weight should give preference to low-calorie foods in the afternoon, and those who are engaged in bodybuilding eat more protein foods: meat, fish and seafood.
