The author of the Athletic Blog website, a specialist with higher specialized education, master of sports Sergey Sivets is known to many people who have at least once been interested in the state of their health and body. His training and nutrition programs have helped not one hundred men and women to find the coveted form. Confirmation to that - reviews and thanks on the site of Sergey. The activities of a young and experienced trainer are aimed at promoting a healthy lifestyle and the need for physical exercises. The most famous trainer programs are complexes of exercises for weight loss.
Maybe it's time to start practicing?
Physical culture was given due attention in the USSR. Morning exercises were broadcast daily on the radio, and each pioneer began his day with the words: “Open the window! We start walking on the spot. ” Now it’s simply impossible to raise a student for 20 minutes earlier for physical education. The importance of developing physical qualities has been lost. And not only in children, but also in adults.
In his blog, Sergey Sivets repeatedly quotes the words of his teacher, which are the driving force and encourage people to get off the couch and begin to regularly give their body and body physical activity. And their meaning is as follows: "Sports do not guarantee that the person who lives will live longer, but the advantage of physical activity is that with one hundred percent probability he will be able to stand behind the last glass of water."
Training at any age gives not only the result in the form of a beautiful and toned body, but also helps to maintain the energy and fire of youth in your heart. Therefore, it is time to try the action of the sports method available to everyone to prolong the youth of the body and spirit.
How to exercise to lose weight
Any physical strain on the muscles leads to energy expenditure. However, there are some features in training aimed at burning fat. These nuances are described by Sergey Sivets. Weight loss begins when blood circulation increases, which promotes the active transport of fat located under the skin into cells and its burning. Such processes contribute to cardio training.
The second rule for weight loss is the performance of dynamic exercises with a load of a large muscle group. For example, running, cycling, swimming, football, aerobics.
The optimal duration of the lesson should be 50 minutes, and the frequency of training - 3 times a week.
Fat burning occurs at a certain heart rate (HR), which should be 70% of 220 beats minus age. That is, at 25 years old, the heart rate during a fat burning training should be: (220 - 25) * 0.7 = 137.
These are the recommendations Sergey Vladimirovich gives to those whose goal is to lose weight and promote health. And one more thing: the accompanying rule to these tips is nutrition for weight loss. The trainer has his own developments in this direction, which can be purchased on a special resource.
Weight Loss Programs
The author of the training programs, Sergey Sivets, developed them in such a way that people have the opportunity to choose the one that suits individual needs in physical development. That is, the coach divided the complexes into male and female; for active weight loss and muscle building; for drying the body and developing endurance; as well as for working in the gym, at home or outdoors.
The requirements for each program are identical: there should be no contraindications to sports training, and exercises in the complexes are designed for different levels of physical fitness.
The affordable program of Sergey Sivets is a run for weight loss. Firstly, you do not need to pay a gym membership, and secondly, the lesson is without sports equipment.
Running training
Those wishing to have good legs, a developed respiratory system, normal pressure, good metabolism and at the same time build a beautiful body should pay attention to Sergey Sivets training on the run.
The Master of Sports recommends that beginners begin classes with a ten-minute run at an easy pace. Classes in this mode last three weeks. In this case, each time the distance should increase. With discomfort, running is replaced by walking, and after improvement, training resumes again. To complicate the lesson for men, for example, Sergey Sivets advises picking up dumbbells from one to three kilograms. After three weeks of training, you can increase your jogging time.
Training program "Running for a distance of 3-5 km":
- 400 m run to warm up the muscles. The pace is below average.
- Five minute muscle stretch.
- Interval acceleration jogging. At a distance (3-5 km) you must run 5 segments at a fast pace of 150 meters.
- Five minute stretch.
General recommendations of Sergey Sivets about nutrition for weight loss
Specialist in sports and physical education in his articles and nutrition programs for weight loss focuses on the fact that you can eat tasty food, but lose weight. Sergei says that hunger can achieve results, but not in the cherished forms, but in spoiled health. Of course, portions are important, but most importantly, nutrition for weight loss should consist of the right foods.
The main enemies of the ideal figure are fast-digesting carbohydrates: buns, sweets and excessive consumption of fatty foods.
The diet for weight loss should be dominated by vegetable salads with low-fat yogurt, steamed white fish, oatmeal with fruits, low-fat cottage cheese, cereals, greens and chicken breast.
Diet recipe
Sergey Sivets not only took care of drawing up diets for losing weight and gaining muscle mass, but also regularly posts on his website information on cooking diet foods from his subscribers, one of which will be presented later.
The recipe for a delicious salad called "Vegetable Smoothie." Required Products:
- cauliflower;
- broccoli;
- canned peas;
- greens;
- carrot;
- bell pepper;
- olive oil and salt.
Boil carrots and two types of cabbage. In a separate bowl, mix the remaining ingredients, add salt and season with oil. Then combine the boiled foods with chopped vegetables. And that’s all - a healthy and affordable slimming salad is ready!