Adaptation Stage (Plateau): It is the body’s failure to garner the desired results and stability. This could be in terms of both weight loss or muscle gain. One must know how he got here. Following are the possible reason behind it.
First Reason: Chances are that you might be doing the same exercise for 14 days or a month, if you are unable to get the desired results within one month you need to switch the training program. What happens is that the body adapts to a certain regimen and hence there is no impact on the body as the body gets used to it.
Second Reason: Not following a healthy diet plan, if you are unable to get the results from training program, then try altering your diet plan. You must try to cook the food in a healthy way, as we are what we eat, therefore one must pay full attention of what one eats. Meal timings are also crucial in this regard. Frequent changes in food content could also upset your system and hence your body is unable to give you the desired results from exercise.
Third Reason: Let your body relax, as warm-up is important for a body, so is the relaxation, yoga, meditation and massage is extremely helpful in this regard.
For Girls * I want to control my body weight and shape* and want to look like celebrities, what should I do?
You must first know the difference between both resistance and cardio exercises, cardio does not necessarily mean that you would lose fat through it. If you reduce your calorie intake the fat would automatically burn and released from the body without cardio or resistance exercises.
On the flip side in case of resistance exercises the muscle strength is increased at the expense of fat, it aids in reducing fat count through food control. You can learn how many calories your body requires normally and reducing the calorie count would aid in burning fat.
As for the girls of media industry they adhere to several training programs through which they stay fit and in shape.
As for the nutritional supplements endorsed by celebrities, it is not necessary that the supplements work. This is just a marketing gimmick. In order to get your body in desired shape you need to exercise and follow a healthy diet plan.
There are various training methods which one may adopt, each has a different goal and follows a distinct approach. Health history and sports knowledge of the trainee play a pivotal role in determining the training system. Moreover the current fitness level and the goal are also important determinants in this regard. Following are some of the training programs.
- Super Sets Program: It is a specifically designed program to enhance muscle balance and endurance. It consists of two sets of exercises performed simultaneously with a short interval of rest in between.
- Split System: This system is designed for losing weight and gaining muscle strength, the body is divided into upper and lower parts. It includes exercises for both front and back body alongside the push and pull working routines.
- Drop sets: This routine increases muscle durability through enhanced blood pumping, the routine is segregated into three to four stages each having its own set of exercises and goals. However, the primary goal of entire routine is to reduce weight.
- HIIT: This training program is designed to improve the respiratory system by increased cardiac functionality. It involves high intensity exercises within a short span of time.
- Pyramid sets: This routine increases muscle strength, improves respiratory system and enhances endurance. The weight is gradually increased with each set, and then after reaching the maximum capacity the weight is gradually reduced with each set, hence the name pyramid.
These are just some of the systems there are several other systems also which would be explained in the other articles.
We highlighted the importance of cardio exercises in the previous topics. However the cardio duration remains an area of grave concern for many.
The general practice is that cardio duration is measured weekly, so the time you put into your cardio each day adds up the weekly tally.
For instance if you do cardio 20 minutes a day, for seven days then your cardio duration would be 140 minutes.
According to leading health intuitions such as NASM, American College and ACE, the average cardio duration should be in between 150-300 minutes. These would include different intensity exercises from, low to high everything.
A beginner may begin with 60 minutes, sometimes what happens is that people tend to start by mere thirty minutes and they also skip days, this is not a good practice. Instead of having positive outcomes, these could damage your body from inside.
One should start slow with the cardio, no need to start thirty minutes workout sessions from day one. This would do nothing but exhaust you and you soon would leave the routine.
Hence it is advised that you start slow, once your body get warmed up, this could take anywhere between five to fifteen days. Only then you should start increasing your cardio duration. For people who want to shred their fat they should do at least 25 minute cardio each week.
International organizations recommend 250-300 minute cardio duration for reducing weight.
It occurs due to frequent heavy weight lifting, if you are suffering from this then you must visit the doctor as the condition is serious.
The doctor would surely identify it as the inflammation of tendons. So, now let’s dig into why this happens in the first place.
The excessive load lifting takes a toll on muscles and since they have their own capacity and once they are filled up to the brim, the immune system kicks in by producing infections and collecting water in the tendons. So thats why to have a good stretching before your workout is important to protect your tendons.
This is the major reason behind the tendon inflammation. There are numerous exercises which improve tendon efficiency and decrease the pain we talked about before.