How to get in good physical shape. weekly training plan from germany

Intensity

Personal trainer James King advises:

"In order to quickly get in shape, do bursts of intensity during long workouts. This will enhance their effect and free up a couple of hours of your free time."

squash

It has been proven a hundred times: squash is the most fast way get rid of excess weight. It burns 10% more calories than any other form of cardio.

Source: crieffhydrosquash.co.uk

dog owners

Australian scientists claim that dog owners are 77% more physically active than the rest. Not surprising, because the morning chase for your favorite dog will make anyone an athlete.

rowing machine

Do you want to burn thousands of calories while sitting in front of the TV? Buy rowing machine. You definitely won't get overwhelmed with this.

Source: forma.czest.pl

Lunch walks

After dinner, do not rush to the nearest sofa, but take a walk on fresh air. Scientists have proven that this will not only help you lose weight quickly, but also speed up your metabolism, and also increase your IQ.

Park entertainment

barbara Duff, personal trainer from London says:

"Entertainments such as swings or bungee ropes hanging from trees also help to lose extra kilos. They will burn your kilocalories just as well as exercise machines."

Music

Studies by Brunel University (UK) have proven that a well-chosen playlist helps save 10% of energy during training. We recommend that you make a list of songs in advance, so as not to waste time in the hall later.

For those who want to become a real professional football player

The material is addressed to football players, their parents and friends, coaches, school physical teachers, everyone who can help a football player in his sports career. The method of individual preparation for the game, which we offer, is an exclusively practical experience obtained in the process of working with players of various levels of training and age, in the team and outside the team.

Almost all methodical literature on the topic "individual training of football players" is intended for coaches working in the Youth Sports School, football academies or in professional teams, i.e. trainers who are sufficiently prepared theoretically and have experience working with a strictly defined contingent of athletes involved.

But football is played by different categories of athletes who have different opportunities in terms of their physical data, family circumstances, limited time, etc., and therefore pursue in sports different goals. Millions of people play in amateur teams for their enterprises, universities, army units, in the championships of cities and regions. This is a huge army of football fans, unfamiliar with the specific terminology and principles of Theory. Physical Education, but which also needs recommendations that are accessible in the form of presentation. They are no less than professionals, responsibly, to the best of their ability, prepare for the upcoming games, play recklessly, give themselves completely wrestling and they want to avoid injuries in order to continue their work, study, and service tomorrow. And among them there are many young people who still dream of professional career in football and not only as a player.

In my youth I worked athletics where functional training plays an important role. Then for many years he was engaged in individual physical training of football players, where the main goal of the training was to achieve a high functional state for the upcoming games. In parallel with the classes in their teams, the players additionally trained in groups of 3-4 people. In one of the groups of young football players was my son Andrey, who started playing football seriously at the age of 12 in a simple school section and already at the age of 17 he played in a professional team. Later, in Germany, I happened to be engaged in individual physical training of the amateur league player H. Maslar, who later played in the team of the 1st German Bundesliga. Some experience has accumulated and, having studied quite a lot of literature on this topic, I made some discoveries and conclusions for myself, which I would like to present here.

Goal of the work:

1) help young players and coaches

2) draw more attention to the functional training of the players.

3) involve more stakeholders in the preparation of athletes. We can consider this an appeal and a guide to action for those football players who are not sure about their sporting future. Also, experienced footballers will find a lot of interesting things here. I will be glad if you discover something new for yourself here!

For football players

You want to be the best in every game, you want to become a professional. Remember, in one of the games you succeeded in everything; accurate shots and passes, won all martial arts, managed to score everywhere and scored a goal, avoided injuries and was less tired than usual. It wasn't random luck, you were at your peak sportswear. This form can be dialed for each game at the expense of individual additional workouts. An example training plan can be found below.

Remember, selective coaches invite only those players who consistently show their best qualities to the teams.

Coaches

This work will allow you to make plans for physical and technical training players individually or as part of a team. A modular form of these plans can be printed from our computer program on the Internet AT: WWW. FOOTBALL-MASGUT.com. You can easily make your own amendments to the proposed plan and more accurately distribute the load, with relatively small volumes training work achieve best results. It is better to control the functional state of the players. Involve more stakeholders in the training process who can help you prepare high-class football players.

Parents

Your son plays football, you want to help him do it professionally, avoid injury and become successful in later life. You can help him! To do this, you do not need to have a higher physical education. You will find here a lot of useful information presented in an accessible form. Further, in the method of individual preparation for games, the most effective exercises are given, during which your help will be invaluable.

Foreword

In a football match of any level, you can see at least 3-4 situations when a player hits the opponents' goal and misses the goal, although no one interfered, and it was close to the goal. At the same time, we hear the commentator's words: "... he was aiming at the left near corner, but the accuracy was a little lacking ..." In fact, the player just hit the ball, and it flew as it was hit. The leg, unlike the muzzle of a gun, does not have strict geometric shapes, which means that hitting the ball cannot be 100% aimed. Therefore, to achieve the accuracy of strikes, passes and maintain this quality throughout playing career, can only be repeated continuously. This is the first and most important condition. The same can be said about other technical skills and physical qualities.

The second condition necessary for a football player to realize his best qualities in the game is the ability to manage one's functional state

It is no secret that the main reason for instability in the playing season and the vast majority of injuries received by football players in games is the deterioration of the functional state, the inability to prepare the body for the upcoming game. A football player enters the field to play in insufficiently high sports form and tries to fulfill the tasks of the coach. As a result, bruises, sprains or more severe injuries obtained in martial arts. A vivid example of this is the injury of the goalkeeper of the Russian national team I. Akinfeev, received in a collision with Welliton. It seems that if Akinfeev were in better shape at that time, he would have managed to group up and save his (already weakened by the operation) leg.

Thousands of young talents want to become football professionals, they play and train for years, they know what to do on the field, they have excellent technique, sometimes (unfortunately, only sometimes) they show the highest skill. But in the end, they lose perspective and, at best, play in amateur leagues or leave this wonderful game due to injuries or ignorance of how to climb further, how to continue their career as a football player. Need to study!

The main thing is to learn how to manage your functional state (sports form), especially during the competitive period. Only in the state of the highest sports form during the competition, an athlete can the best way to realize their moral-volitional, physical and technical capabilities, to avoid injuries. The football player must come to this state at the end of each inter-game cycle, that is, to the game.

Exercises for individual training

Individual training cannot be at the expense of team training, it must be extremely short in time and not boring. Exercises must meet the objectives of physical and technical training, be as effective as possible and easily controlled in terms of volume and intensity, so careful selection of exercises for these workouts is necessary.

Specifically, what are the most valuable physical qualities and technical skills that players need that we want to develop and maintain during the week leading up to the game?

Starting speed, speed, accuracy of strikes and passes.

Coordination, agility, strength, speed in the fight for the ball.

Distance speed, endurance, frequency of movements, leg strength.

The strength of the blows, the strength and speed of the muscles, ligaments involved in hitting the ball.

We have selected four exercises that, in our opinion, most closely meet the specified criteria. We named them conditionally: ex. No. 1, ex. No. 2, ex. No. 3, and ex. No. 4. In the future, under these symbols, these four exercises will be held in the methodology and in computer printouts of approximate plans individual lessons By physical training. Next, we will look at them in more detail.

Athletes have a saying that defines the principle of running training "to learn how to run, you have to run." When selecting exercises, we also followed this principle: in order to increase the starting speed, you need to start as much as possible; to learn how to hit the ball, you need to hit the ball as often as possible; to learn how to fight for the ball, you have to fight longer, etc. All workouts are interval. Rest pauses, heart rate, exercise duration and number of repetitions are strictly regulated in the weekly training plan. For constant monitoring of heart rate during these exercises, football players put on mobile heart rate monitors.

So, for the development and maintenance of the above physical qualities and technical skills, the following four exercises are proposed:

Goals: starting speed, speed, accuracy of shots and passes.

Passing the ball in pairs in one - two touches, with a mandatory starting acceleration of 3 - 4 m towards the ball and returning to its original position. The movements are of a shuttle, almost cyclic nature. The required pulse is achieved by the distance between the partners of 10 - 15 m, and the speed of the ball, i.e. the force of hitting the ball. This exercise can be done without a partner, as in volleyball in front of the wall. The main task, starting accelerations towards the ball and returning to the starting position.

Ex. No. 1 is performed in two modes: passing the ball in one touch and in two touches. When passing in two touches, the player with the first touch sends the ball to himself, under the blow (not to be confused with stopping the ball) and the second touch (hit) immediately sends it to his partner or to the wall. Thus, it turns out that the player continuously for 35 - 40 sec. performs starting accelerations and makes passes to the partner at the pace set by the heart rate monitor.

Ex. No. 1 teaches the player not to turn off the game, always keep the body in a high start position. An example is the defender of the German national team E.Novotny. During the whole game, even not in a game situation, he resembles an athlete in a high start position.

Exercise No. 1 trains the ability of a football player to transfer the ball accurately and quickly in the right direction, without delay in handling or stopping. The pace of the game in modern football is getting higher, the speed of the ball is also growing, any pass or pass of a partner (opponent) is more like a blow and it is very difficult to react to them, especially under pressure. Most often you have to play with one touch or without reducing the speed to correct the ball to yourself on the move or under impact. technical reception"stopping the ball" takes on a new meaning. One of the coaches said: “The ball is stopped on two occasions to take a penalty and to take it home!”

Ex. No. 1 dramatically increases the number of touches and hits on the ball during training. It develops starting speed, passing culture, accuracy of passes, shots from any foot, ball control is more confident, decision-making is accelerated in different game situations. The results are noticeable after a month of classes. (Watch the video)

Goals: coordination, agility, strength, speed in the fight for the ball.

Hitting a randomly flying ball with different parts of the body from any position. The ball is tied to a pole. The length of the pole is 4 meters. The coach (one of the players) holds the pole so that the ball hanging on it glides over the lawn (floor) at different levels, within the reach of the players.

Ex. No. 2 can be performed in two versions, depending on the tasks. The first option, let's call it ex. No. 2(a), the simplest, the player hits a randomly flying ball with virtually no preparation for any part of the body allowed in football, after which he immediately groups up for a new hit. Kicks can be from different positions in the jump, in the fall, depending on the position of the ball in this moment and the situation the player is in after the previous hit.

In the second variant, let's call it ex. No. 2(b), two players fight for the ball "on the ground and in the air." The goal of each is to get ahead of a partner and be the first to hit the ball. The fight for the ball in the penalty area, for example, after flank passes in a normal game situation lasts no more than 3 - 4 seconds, but in our training, the ball after each hit returns to the fight and the combat continues continuously, for 35 - 40 seconds. That is, the time spent by a football player in a state of fighting for the ball in such a training increases many times.

In both options, the pace is set by the coach, who, after each hit or touch of the ball, must quickly return the ball to the fight or under the hit. By this, he maintains the pace of the exercise, and therefore the given, necessary pulse for athletes.

This simplest device is effective for training martial arts, especially in the fight for riding balls. The exercise increases the contact time of the football player with the ball and with the opposing partner. In a long fight for the ball, the players grind to each other (to the opponent), respectively, the number of bruises and injuries received in martial arts decreases, the angular movements that injure the opponent disappear on the one hand, and the ability to avoid excessive zeal and unjustified risks of getting injured on the other side is acquired. . If you take several unhewn stones, put them in a drum and rotate the drum for a long time, then the stones will first scratch each other with sharp corners. But then gradually these corners will be smoothed out, and the stones will take on rounded shapes and stop injuring each other, about the same thing happens with football players when this exercise is performed for a long time.

Ex. No. 2 develops spatial coordination, agility, speed, the ability to fight for the ball, win martial arts, cover the ball with the body, etc. Effective for practicing attacking actions (closing the ball into the goal) and interrupting flank passes in defense. (Watch the video)

On our video you can clearly see how exercise No. 1 and exercise No. 2 do, former player"FCBayern" Munich Pole Slawomir Wojchikowski and player "Viktoria" Cologne Japanese Gall Dompir. Pay attention to the active position of the body of the players during the entire time of these exercises.

Targets: distance speed, endurance, cadence, leg strength.

Running uphill, running up the stairs. It is convenient to do this exercise on the stadium podium or on any stairs where there are at least 30 - 40 steps. Ex. No. 3 can be done in two modes, stepping on each step or jumping over the step.

This exercise has a cyclical nature and therefore physical activity is dosed extremely accurately. It should also be noted that, ex. No. 3 gives the same training effect as the most popular jumping exercise among athletes, but there is no danger of injuring the ankle or knee joint.

If there is no ladder nearby, you can find it on the ground suitable slide and run on it, there is no fundamental difference if you manage to maintain the necessary pulse at the same time.

Ex. No. 3 is indispensable in speed-strength training, for the development and maintenance of speed endurance, distance speed, frequency of movements, speed and leg strength. It also improves running technique. (Watch the video)

Goals: the power of impacts, the strength of the speed of the muscles and the strengthening of the ligaments involved in hitting the ball.

Footwork (scissors) on the water. Rest your hands on the edge of the pool (reservoir), make biting blows on the water with your feet. The necessary pulse is achieved due to the frequency and strength of kicks on the water.

We want to draw your attention to the exceptional effectiveness of this exercise. Brazilian children chasing a ball on sandy beaches have been observed to have snapping kicks with a short leg swing. This was explained by the fact that they swam a lot and they have well developed abdominal Press and all the muscles of the legs involved in hitting the ball.

Ex. No. 4 is quite difficult to organize under normal conditions (you need a pool, a pond), so you can do this exercise separately during the day.

To put a hit (pass accuracy) you need to repeatedly hit the ball, but if you infinitely increase the number of hits in training, then injuries to muscles, ligaments, and joints begin. The cruciate ligaments and menisci of the knee joints are especially vulnerable. And here an indispensable exercise for their safe development and strengthening is ex. No. 4. It is especially effective during the recovery period after injuries of the musculoskeletal system (watch the video).

If there is no pool, do Ex. No. 4-a. We put weights on our legs. Lying on your back, vertical and horizontal leg swings (scissors) with maximum amplitude. (see video).

As you can see, all exercises are performed not only with partners, but also alone, which is very convenient. If for some reason a player has no one to play with, he can prepare for the upcoming game on his own. Provided by http://football-masgut.ru

Do not be afraid of great physical exertion. To overcome the psychological barrier, many famous athletes, participated in extremely difficult competitions in other sports. For example, once upon a time in the annual traditional marathon run in the Baltic village of Vyandra, members of the combined boxing teams of the Baltic Republics participated in full force.

IN game types sport the most important physical quality is special endurance. The development of this quality knows no boundaries at all. If you follow the principles of the "Theory of Physical Education", such as the principle of systematic, then you can achieve phenomenal opportunities. The world record holder, English stayer D. Bedford did up to 15 km in training. jumping exercises. In order for the musculoskeletal system to withstand such loads, it takes many years to continuously and consistently increase the number of exercises. But strong-willed efforts and observance of certain principles alone are not enough for this, at any stage of the training process injuries will begin or the training effect will be insufficient. Therefore, knowledge of various training methods is necessary. If an athlete wants to achieve something more in sports, then he should not rely only on the knowledge and experience of coaches. We must try and "turn on the brains" ourselves. In any profession, the better the student is erudite in his subject, the more chances he has to become a master. There are no exactly the same training methods, just as there are no absolutely identical athletes. And there are no methods that are suitable in all respects for each athlete. Learn everything. The more knowledge, the more chances!

Both the coach and the athlete must believe in the methodology they have chosen, no training without this faith will lead to success. A player's career depends on many components: psychological attitude, ability to get along in a team, physical and fighting qualities, and playing skills. But the most important thing to achieve high results In sports, it's about learning. FOOTBALL is our school!

Means of achieving high sports form

The main task of training is to bring a football player in a high functional state (at the peak of sports form) directly to the game.

The main means of achieving this goal - properly selected exercises.

Sports uniform is recruited due to three components:

precise dosing of volumes and intensity training sessions;

proper use of recovery tools;

changes in the diet.

We will look at these components, day by day between games. The most common mode football matches- one game a week, most often on Saturday. Based on this, an approximate plan of individual training sessions for a week has been drawn up.

As we have already said, workouts are interval in nature, in the rest intervals between series, you can do stretching exercises. Heart rate is monitored by mobile heart rate monitors. In our methodology, a slight carbohydrate abstinence is provided. That is, we offer the following: after playing for 2-3 days, slightly limit yourself in the use of carbohydrates (sweet, starchy foods, lemonades). Then it is important to increase the amount of carbohydrates in the diet, gradually, day by day towards the game. But this should be strictly individual and under the supervision of a doctor.

Day one (post-game).

The task is to recover as quickly as possible after a tense game. The athlete gets tired not only mentally and physically. During the game, especially in hot weather, the body dries up, and mineral salts are washed out with sweat, the carbohydrate and protein balance is disturbed, etc., and the body is depleted.

The training is restorative. It can be easy run, walking, swimming. Everything is done on a whim without any tension. Easy cross-country or walking through the forest is desirable outside the team, so that no one distracts and the player can scroll through the episodes again and again in his head yesterday's game analyze and draw conclusions for yourself.

Massage, a light sauna, and any cultural events will help you recover.

High-calorie nutrition with a high content of vitamins (juices, vegetables, fruits). It is important to restore the water-salt, protein and carbohydrate balance in the body.

Second day.

The task is to get involved in the work schedule of training, to prepare for increasing loads. Thorough workout. The whole complex of exercises is performed at the level aerobic threshold, that is, the duration of the exercises up to 40 seconds. Heart rate up to 150 beats / min. Carefully monitor recovery in the rest intervals between repetitions. Within 2 min. the pulse should drop to 80 - 100 beats / min. If the pulse rate decreases more slowly, then next exercise do on the pulse up to 130-140 beats / min.

Not bad on this day to get a general massage, as well as warm up in the sauna. Any (non-alcoholic) cultural events.

Restore the water-salt and protein balance in the body, but refrain from excessive consumption of sweet, starchy foods, lemonades.

Day three.

Thorough workout. Ex. No. 1, ex. No. 2 and ex. No. 3. Interval training on the pulse up to 160 beats / min. The number of repetitions and speed increases, but not the duration of the exercises. Pay attention to the recovery in the rest intervals between repetitions, it is shorter than the previous day. The pulse drops to 100 - 110 beats / min, but not more than 2 minutes.

Not bad on this day to get a general massage or foot massage. Restore the water-salt and protein balance in the body, continue to refrain from excessive consumption of sweets, starchy foods, lemonades.

Day four.

Thorough workout. The whole set of exercises. Interval training on the pulse up to 170 bpm. The number of repetitions reaches maximum values this week, the intensity is also growing. Recovery in the rest intervals between repetitions is even less, up to 110 - 120 bpm, but the same as on the previous day, no more than 2 minutes.

Not bad on this day to get a general massage or foot massage. Caloric nutrition. Restore carbohydrate, water-salt and protein balance in the body.

Day five.

Thorough workout. Only ex. No. 1 and ex. № 3. Interval training with maximum intensity on the pulse up to 180 bpm, with rest intervals up to 120 - 130 bpm. The number of repetitions is drastically reduced. Light sauna. Not bad on this day to get a general massage, foot massage. High-calorie food with a high content of carbohydrates.

Day six.

Thorough workout. Only ex. No. 1 and ex. № 3. Interval training with maximum intensity on the pulse up to 180 bpm, with rest intervals up to 110 - 120 bpm. The number of repetitions is reduced.

Please note that when hitting the ball, there is a strong load on the ligaments of the ankle and knee joints. Ligaments are restored in 48 - 56 hours, so on this day it is advisable to hit the ball not for strength, but for technique and accuracy.

Also on this day, abdominal exercises, push-ups, cycling and other exercises that require monotonous efforts are undesirable.

A diet high in carbohydrates.

Day seven.

If you prepared for the game, but could not participate in it (cancelled the game or were on the reserve), then repeat the training provided for on the 4th day of the week, or use the accumulated energy in another way.

Exercises

Exercise No. 1 Develops starting speed, dramatically increases the number of touches on the ball during training, increases the accuracy of passes and shots from both feet, controls the ball more confidently, and increases the speed of decision-making in different game situations. The results are noticeable after a month of classes.

Exercise No. 2 The ball is attached to the pole with a cord and returns to the player after being hit, this exercise effectively develops coordination of movements, increases the contact time of the football player with the ball. You can work out the closure and interruption of flank passes in attack and defense. This device is super effective for martial arts training, players can fight for the ball continuously.

Exercise number 3 Running on the stairs is indispensable in speed-strength training, for the development and maintenance of endurance, distance speed, frequency of movements, speed and strength of the legs, and also improves running technique.

Exercise No. 4 To deliver a shot (pass accuracy), you need to hit the ball many times, but if you infinitely increase the number of shots in training, then injuries of muscles, ligaments, joints begin, and exercise No. 4 is an indispensable exercise for their safe development and strengthening. It is especially effective during the recovery period after injuries of the musculoskeletal system.

Exercise #4a Effective Exercises, to improve the accuracy of the player's passing.

Optimal physical shape not only increases a person's self-esteem, but also ensures healthy sleep and a good mood. If the body does not suffer from overweight and you need results in a definite short time, one month of regular exercise and a balanced diet will be enough to reduce body fat and build more attractive muscle mass.

Each workout must begin with an active warm-up. Gently stretch the limbs, followed by 10 minutes of brisk walking, in order to increase blood circulation in the tissues, as well as their temperature, thereby preparing them for intense exercise.

If your planned exercises are aerobic - jogging, interval running, dancing, they should be more active: 10-15 minutes to stretch the limbs and the main muscle group. Each muscle extension should last for 10 seconds, and have at least three repetitions.

Well, to take an X-ray at home, visit www.altmedica.ru. Only there you will learn everything about treatment and diagnostics at home.

The following exercises are for 20 minutes, three times a week. Every 7 days, add 5 minutes so that by the end of the month they reach the mark of 35 minutes, if this cannot be done in the fresh air, treadmill at low speed in gym is a good alternative. Regular physical exercise bring great benefit cardiovascular system.

In the first week of the program, you should include only two total body exercises every other day, selectively, adding one more each week. At a minimum, you should complete five classes of exercises, 12 repetitions each, that engage specific muscles.

Perform limb stretches at the end of each workout, they will improve your body's versatility and flexibility.

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To quickly get in shape, you need to follow strict rules.

If you have the desire and willingness to change your regimen, it is possible to significantly improve your appearance in just a couple of weeks, says fitness trainer and star of the TV show “Star and Happy” Anita Lutsenko.

She is often asked how a short time bring your body into perfect condition, for example, in a hot time, when everyone wants to show off toned body in a new dress. Anita is sure healthy lifestyle life must be lived every day, regardless of the time of year.

But if at one fine moment you notice that you can’t continue like this, and it’s time to take up training and the right lifestyle, then follow Anita’s advice.

So, what needs to be done to achieve positive results in 10 days.

Eat more vegetables and fruits

It's time to understand: without proper nutrition you can never improve your appearance, not in 2 weeks, not in a year. You are what you eat, and a big part of success in achieving a great figure depends on the diet.

Forget cookies and chocolates

Give preference to fruits. In addition, they will help you to refuse goodies more easily. An important condition is that fruits should be eaten no later than 16.00.

The principle of nutrition: 90% should be the right food, and the remaining 10% can be pampered.

Stop eating white bread, forget about alcohol and sugar. Otherwise, you will not be able to quickly get into good shape. Eat something light for breakfast and dinner, and have a full meal for lunch.

Separate food

Learn to separate foods. You can not eat meat with potatoes or porridge. Meat goes well with vegetables.

In fact, fat is more dangerous than carbohydrates.

Everyone is used to thinking that the main enemy beautiful figure are carbohydrates (cakes, white bread, potatoes), but this is not true! Do you know why we get better in the first place? Because we eat as much fat in one day as is allowed for 3-4 days. We ourselves do not notice how this happens.

Know your fat intake

It's actually pretty easy. For example, if you weigh 55 kg, then the norm is 55 grams of fat per day. If your weight exceeds the desired, that is, you weigh 75 kg, and you want 50, eat no more than 50 grams of fat per day. Everything is simple!

Surprisingly, nuts are often preferred by people on a diet, even though they contain 60% fat. However, it turns out that if I eat 100 g of nuts a day, then excess fat will begin to be deposited.

Or take everyone's favorite curd mass or cheese. It has 20 g of fat, and this is already half of my daily allowance. The same with cheeses - 100 g of cheese contains 40-60 g of fat.

If you want healthy skin, shiny hair and beautiful nails, cut out sugar.

Eating healthy, exercising regularly, and being active will help you reach your goal quickly.

To be absorbed in the body, sugar needs calcium and vitamin B, which it takes from the body. But they are responsible for the health of the skin, hair and nails. As a result, the skin becomes ugly, rashes and wrinkles appear. Do not look for happy emotions in sugar (this is a mistake), it is better to go in for sports, spend more time outdoors. Or eat fruits and healthy salads.

Despite the fact that we often hear that there is nothing wrong with a sweetener, it needs to be said with a firm “no”. The reason is elementary - they do not allow us to wean ourselves from sweets. Moreover, they cause fatty liver.

Be careful with drinks

It takes approximately 3 fruits to make freshly squeezed juice (for example, 3 apples). If you are losing weight, then you can allow yourself no more than 2 fruits per day, since fruits are sugar. Juice lacks fiber, which gives us satiety. From this it follows that you can live 10 days without fresh juices, it is better to eat “live” fruits or use smoothie blenders that grind fruits completely, with pulp.

This list can be replenished with cocktails, compotes, coffee with milk. We drink these calories, but do not eat, which does not give proper saturation.

Smart Workouts

Physical training should not be neglected. Even the most simple exercises. Remember, it is forbidden to eat 1 hour before training, after class you can also be patient.

I am not a fan of long and exhausting workouts, I think that 10-30 minutes a day is enough. And I will never believe that it is impossible to find time for this.

Do not eat after 8 pm

This is one of the most important conditions for a quick result. If you studied at 19.00, then have dinner at 18.00. And don't eat anything else.

Do not forget that at any time of the year you can do outdoor activities: Swimming in summer, skiing in winter, cycling in spring, hiking in autumn. It all depends on you and your preferences, you can walk and walk more often at any time of the year.

The rule “lock your mouth - and you will lose weight quickly” works, but for a short time. Then our metabolism slows down, and we get better again.

Home workouts, subject to regularity and progression in weights, are just as effective for gaining muscle mass as training in the gym. At home, in the absence of professional equipment, you can exercise with your own body weight (ideally, if you have a Swedish rack or just a horizontal bar with bars at home).

As the muscles get used to the load, you need to add weight-bearing exercises to the program: it is advisable to purchase a barbell rack and dumbbells for this purpose. Weights can also be made independently: for example, with the help of large plastic bottles(dense canvas bags or a regular backpack are also suitable) and sand with metal shavings.

How to dial muscle mass at home? An effective "mass-gaining" program includes progressive strength training at least 3-4 times a week, a high-calorie high-calorie diet and good rest.

With an increase in muscle mass, there is an increase in the power and strength indicators of muscles, which is fundamentally important in most sports. Fat, especially excess fat, does not improve athletic performance in any way.

In endurance training, the increase in mass is minimal: in this sport, athletes increase mass mainly for beautiful body contours.

At home, it is quite possible to gain muscle mass: just train regularly with weights and eat right to make up for the loss of muscle protein with a small excess. However, such a scheme only works if the athlete has no health problems. In this case, you should first undergo a medical examination and consult a doctor about the possibility and expediency of physical activity and high-protein nutrition.

What can interfere with weight gain:

The physique of a person is one of the main principles for building a “mass-gathering” program.

There are 3 body types:

Mesomorphic or normasthenic type: characteristic features - a "strong" physique, strong muscles of the body, broad shoulders;
Ectomorphic or asthenic type: narrow feet, small hand and ankle circumference, long legs and a relatively short body;
Endomorphic or hypersthenic type: tendency to be overweight, wide hips, large girth of the hands and ankles.

Depending on the initial bodily data of the athlete, it will be easier or more difficult for him to gain weight: for example, the ectomorph will need to eat a lot and often, the mesomorph will just eat right and monitor the protein intake, and the endomorph will most carefully monitor how he eats so as not to gain fat instead of muscle.

Motivation

The best motivator in training is a diary of personal achievements. Even if you do not suffer from memory disorders, you will not be able to remember how many repetitions you performed in a particular exercise a month or even a year ago: the diary records all the data.

The diary is useful for both beginners and experienced professionals. writing down daily ration, exercises, number of repetitions, weights taken and other nuances of the training process, you can always track your progress, and, in the absence of results, adjust the program.

How to quickly build muscle mass? The biggest problem for beginner athletes is laziness and impatience. Wanting to “pump up for summer”, “get abs in a week”, etc. people drive themselves into a tight time frame, and when it turns out that the progress from a sedentary “dumpling” to a fitness model does not take at all a month, they quit what they started halfway and return to their usual way of life.

If everyone who wanted to pump up and get the figure of their dreams could achieve this so simply, we would be surrounded by absolutely ideal people. There are no magic programs, miracle exercises and special pills for gaining mass (anabolic steroids do not count, we do not even consider them): it's just regular workouts and control over your diet.

The key to getting what you want appearance And physical condition– act as a person who has all this would act. Contrary to the stereotypes imposed, television idols with press cubes and deltas drawn in three beams, just like “mere mortals”, earn their muscles in training, and not with the help of a magic pill.

Nutrition

Proteins are the most important element of nutrition: they are necessary both for gaining muscle mass and for burning excess fat. Amino acids - the constituent elements of the protein, are "the building material for new muscle fibers."

For the growth of muscle fibers, a positive nitrogen balance is required: when more protein enters the body than is excreted from it. If an ordinary person, with a low level physical activity about 0.8 g of protein / kg of weight is needed per day, then the athlete will need at least 2-2.5 g of protein, and at high physical activity during the period of active weight gain - up to 3.5-4 g.

Carbohydrates are no less important for an athlete: when consuming a sufficient amount of carbohydrates (cereals, vegetables, fruits), the muscles become more resilient, capable of greater power loads.

To gain muscle mass, the body needs a lot of energy - i.e. carbohydrates: the percentage of carbohydrates in the diet should be about 50-60%.

Immediately before training (1.5-2 hours) you need to load up on carbohydrates: this will supply the body with energy and make the load more efficient. It makes no sense to use proteins right before the load: they will not have time to break down so quickly and be used as a building material.

So that a large amount of protein in the diet does not cause digestive problems, it is important to consume a sufficient amount of plant fiber: raw or stewed vegetables are an excellent side dish for meat dishes.

Eat healthy polyunsaturated and monounsaturated fats: nuts, seeds, vegetable oils (olive, corn, sunflower). Saturated fats do not need to be consumed additionally at all, they are already found in excess in meat, industrial semi-finished products (their amount in the diet should be minimized). It is also helpful to add red fish, rich in omega-3 fats, to your diet.

Water balance

While exercising, it is important to consume enough water. Even slight dehydration significantly impairs a person's performance and negatively affects his well-being. The more active the lifestyle, the more water the body needs: you need to drink constantly with short breaks. We begin to feel thirst with a delay: when the body is already dehydrated.

Before, during, and after training, you need to replenish moisture. Depending on body weight, a person needs about 2.5-2.8 liters of water per day (including 20% of the liquid coming from food, as well as any liquid drinks).

Mass Gain Workouts

The first step is to choose a training time that fits perfectly into the rhythm of life and work schedule. For weight gain, it does not matter whether you train in the morning or in the evening, the main thing is not to skip classes.

When building muscle mass, both at home and in the gym, the bulk of the training time should be devoted to basic multi-joint exercises that work out large muscle groups: back, chest and legs.

Choose a weight that you can do 6 to 8 reps with. Multi-rep workouts with light dumbbells are not suitable in this case.

To alternate the load, sometimes you can take less weight and perform up to 12 repetitions, and sometimes increase the weight and perform 4-5 repetitions.

It takes a long time to prepare physically for large weights: only after having thoroughly mastered the technique of performing exercises, you can proceed to large weights.

Before each workout, you need to warm up: a thorough warm-up and stretching of all muscle groups will ensure effective exercise and protect against injury.

Exercises

Base training program to the mass - multi-joint exercises: bench press, deadlift, squat with a barbell.

It also promotes the involvement and growth of muscle fibers in exercises with the weight of your own body: pull-ups on the horizontal bar, push-ups on the uneven bars. If you can comfortably do 12 or more repetitions, you can add weights (for example, a heavy backpack with books or bricks).

In the absence of a horizontal bar, you can limit yourself to a variety of push-ups:

Push-ups from the floor with a narrow, regular and wide staging hands;
Push-ups with legs on a hill;
Push-ups with cotton, push-ups on one arm;
Push-ups on dumbbells or special racks.

In the presence of a bar with a set of pancakes different weight you can perform exercises for the whole body:

Squats: legs, buttocks;
Rises on socks with a barbell on the shoulders (or sitting, with a barbell on the knees): shins;
Deadlift: lower back, legs;
Bent over row for working out latissimus dorsi back;
"Shrugs": trapezius muscles of the back;
Bench press: chest, arms;
Bench press narrow grip: triceps;
Army press: triceps;
Bench press standing: shoulders, arms;
Lifting the bar for biceps.

The same exercises can be performed with dumbbells (it is advisable to take typesetting, as heavy as possible).

Good rest is as important for effective hypertrophy of muscle fibers as proper nutrition. If muscles are only damaged during training, then hypertrophy (increase in size), an increase in speed and strength indicators of muscles, are developed during rest.

Full recovery time muscle group takes about 48 hours, which is why you should not give a strong destructive load on the same muscle groups for several days in a row: they need to be allowed to recover.

To restore strength after exercise, protein (whey isolate or hydrolyzate) and BCAA amino acids are suitable. Before bed and for snacks during long breaks in meals (for example, at work), casein and complex protein (a mixture of slow and fast protein) are perfect. To further enhance the anabolic effect of training, it is worth adding some carbohydrates to the proteins. In response to carbohydrate-protein loading, insulin will be released, which, in turn, will accelerate protein synthesis and intensify the absorption of amino acids. muscle fibers.

Athletes need proper sleep. Its duration has an individual character: someone needs 6 hours, and someone will need at least 9 hours for a complete rash. On average, you need to focus on 7-8 hours of sleep and a small daily siesta (30-60 minutes).

To gain muscle mass, you need to eat in small portions every 2.5-3 hours: with long breaks, the body feels hungry and begins to gradually replenish energy losses by breaking down proteins from the muscles (the process of catabolism). Since the body does not receive any nourishment at the time of sleep , experienced athletes before going to bed consume a portion of low-fat cottage cheese or drink protein cocktail Based on casein, a slow-digesting milk protein.