Beautiful body: diet and training for a year

You already know that a beautiful body is the result of regular exercise and a certain lifestyle. For most people, training is cyclical: Monday the focus is on the buttocks, Wednesday on the abdomen, Friday on the arms and back (for example).

In general, creating a beautiful body is a rather difficult thing. Over time, training seems boring and monotonous, your metabolism slows down, and it seems that the effectiveness of physical activity is less and less. Sometimes, instead of training, you want to secretly eat a whole bar of chocolate and then gossip with friends over a glass of wine 🙂

What to hide: even the most ambitious reach the plateau phase or even gain a few extra pounds. Hence a quite logical question: is it therefore worth training?

Let’s first list some factors that we need to take into account (because neither you nor I can influence them):

• No one can follow a monotonous diet all year round and permanently to get results.
• Within a few months of starting fitness training, the body adapts to physical effortas well as the calories you started reducing before starting your workouts.
• It is impossible to always reduce caloriesone day it will be impossible to reduce their number (so as not to harm your health).

Adaptation to any conditions is an absolutely normal reaction of the body. This is why your current training program is unlikely to produce noticeable results in the next six months. What to do to improve your body? Understand what periodization is and respect the rules of this principle.

Periods

Periodization is the formation of a gradual cycle of variety, intensity and volume of the training process to reach the body’s peak levels. If simpler, this approach to training throughout the year, which does not allow the body to get used to its intensity. Thanks to this, you can achieve impressive body-enhancing results all year round!

But now in more detail how it works.

The most important thing is to take into account the natural cycles and physiological activity of the body, so as to minimize energy and energy consumption and at the same time benefit from it.

Scheme

The first period

The best time to choose a starting point is autumn. The hormonal background gradually decreases, metabolic processes slow down, the body prepares for winter (feeds on fats). We will use this attitude of our body to our advantage for the first period: the period of accumulation of muscle mass, from September to January inclusive.

Eat

To speed up the metabolism and eliminate the psychological stress caused by the constant reduction of calories, we modify our usual diet. It is necessary to increase the number of calories consumed, but maintain the protein norm. During this period it is advisable to eat as regularly as possible, enriching the diet with vitamins and fiber.

workouts

In order for food to turn into muscle and not fat, you need to do three heavy workouts a week. All basic exercises with dumbbells or barbell are suitable. Cardio remains optional.

The second period

From February to April (maximum May), we suddenly change the regime to eliminate fat while preserving muscle mass. In spring the hormonal background is activated, metabolic processes accelerate, which is very beneficial for us and for the path to a beautiful body. 3-4 months are enough to dry the body well.

Eat

We reduce calories from simple carbohydrates. Every week we cut more and more carbohydrates, abandoning fried chicken in favor of boiled brisket. Here you need to focus on complex carbohydrates and proteins plus fiber.

workouts

We add cardio, 2-3 times a week, to the basic training: long runs, jumping rope or cardio exercises. When you take the second step in periodization for the first time, it won’t be easy. But it is worth spending a month of intense work on yourself and avoiding sweets to get a beautiful body.

The third period

The period for maintaining the results lasts approximately from May to September inclusive. Here you can relax a little: you have a sculpted figure, a flat stomach and protruding buttocks, your whole body is toned and you can’t wait to share this fantastic result with the whole world. Act! Go on holiday, travel. But don’t forget about training with light weights 2-3 times a week.

Important! It is not necessary to strictly adhere to the deadlines specified for each period. Depending on your life situations, calendar of events and well-being, you can set your periods according to the periodization scheme described above. Success!