Fitness trainer and creator of the Adrifitness camp project Evgenia Ivanova (@ iva_nova777) told why at the beginning of workouts you can do no more than 3-4 times a week, and advised her favorite formula for calculating calories.
Beginners, not knowing anything about their body and muscles, buy a subscription to the gym and start practicing on their own. At best, they had seen enough videos on YouTube before. Until you have learned to feel your own muscles, you need to work out with a trainer. This is the only option not to harm yourself. For example, girls want to put their buttocks in order, go to the gym, squat, exercise with a heavy barbell and get a displacement of the pelvic organs, pinching of the spine, wear of cartilage tissue - this is just a small list of injuries.
For an untrained person, it is enough to exercise 3-4 times a week for the body to recover. If you exercise more often, the so-called "overtraining" may develop: a feeling of apathy, lethargy, problems with stool, etc.
Excessive love of cardio
It is impossible to achieve an ideal figure with cardio training. You need to intelligently combine cardio and strength training. In any case, running is, of course, better than just lying on the couch. But building a muscle corset requires strength training. Muscles do not need to be feared simply because they prolong the youthfulness of the female body.
You sleep badly
Because of poor sleep, the body does not have time to recover, and your appetite rises. The ideal time to sleep is from 10 pm to 7 am. Important: sleep from 22.00 to 7 in the morning is not equal in usefulness to sleep from 2.00 to 10.00.
You don't drink enough water
The average girl with a height of 160 to 175 cm should drink 2 liters of water per day. Tea, coffee and juices do not count. On the contrary, they increase water consumption. Coffee removes fluid from the body: if you have drunk a cup of coffee, feel free to drink it with two mugs of water. It is important to drink plenty of water if you are losing weight. Otherwise, the process will go very slowly: the blood is saturated with metabolic products, toxins are removed poorly, the body turns on the saving mode and slows down all processes. And also a lack of water leads to cellulite.
You are low in calories
Low-calorie diets lead to eating disorders and "killed" metabolism. After such a diet, you will literally gain weight from the air. The minimum calorie content is 1200 kcal per day. The more varied the diet, the better. The body will not receive the necessary micronutrients from chicken breast and buckwheat alone. Calculate your calorie intake and follow it.
I love the Mifflin-San Geor formula. For women, it looks like this: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) - 161) x A. A is the level of human activity. For high-quality weight loss, I advise you to subtract 15% from the resulting figure.
Ideally, you need to calculate the BJU, but it is more difficult to do it yourself. In this case, Instagram marathons come to the rescue.
You rely on illiterate coaches and nutritionists on Instagram
Even the inscription "certified trainer" does not save you from illiteracy. On the other hand, a person may not have a specialized education, but at the same time be an adequate professional in his field, who has read a lot of literature and has a basic medical education. Be sure to pay attention to the quality of the information that is published on Instagram.
The main thing is technique
If an Instagram trainer pays a lot of attention to technique and warns his followers in posts about the importance of doing the exercises correctly, then he can be trusted. After all, having read the text, as a person with extensive fitness experience, I can understand and see how to correctly perform the exercise, and many beginners cannot.It is especially important here how detailed and skillfully the coach presents the information.