How to improve your body with deadlifts?

Working on yourself in the gym is not complete without such a basic and effective exercise as the deadlift. By including it in the lesson plan, it is easy to pump up various muscles of the body: the muscles of the buttocks, hips, straight and lateral abs, lower back, arms and shoulders. Most often, the exercise is performed using a barbell, however, dumbbells and weights are also allowed to be used during the training process.

Experts recommend paying attention to deadlifts for those who want to improve their muscles, as well as develop endurance and strength. Its main feature is that it is able to use ¾ of all the muscles of the body. The deadlift for powerlifters, for example, is one of the three main exercises in the competition program. And bodybuilders include it in the training process for general strengthening and muscle development.

To look like a superhero, become a superhero

Looking at those whose sporting achievements or physical fitness cause us envy and admiration, we first of all think: “Oh, if only I had such genes / opportunities / money / whatever, I could do it too.”

We immediately mentally justify ourselves and find a good reason why we cannot and will never be able to achieve the same results.

At the same time, we forget that our body is an amazing mechanism. It is able to rebuild itself and adapt to any conditions.

Start running and your body will develop the muscles needed for running. Runners don't run fast because they have strong legs. On the contrary, they have such legs because they run a lot.

Decide who you want to be like - a swimmer, a gymnast, a weightlifter - and train like them.

Body Visualizer

The absolutely free Body Visualizer service was developed by the Max Planck Institute for Computational Systems in Germany. It was created so that everyone could evaluate their physical fitness. The analyzer calculates most parameters based on statistical data; you just need to enter two key indicators: height and weight. After this, a three-dimensional model with the specified parameters is shown, and the body constitution is determined quite accurately.

By moving the Exercise slider at the bottom of the page, you can see how your body will transform after regular training in the gym: the more hours of exercise, the leaner and more muscular it will become. These changes will also appear in the layout located on the left side of the screen.

The service is designed very simply; you just need to set your parameters using a few sliders:

• Height - growth;
• Weight - weight;
• Chest - chest circumference;
• Waist - waist circumference;
• Hips - hip circumference;
• Inseam - level of groin location.

Inseam is the inseam of trousers. Measure your inseam from crotch to floor. Your perineum is the highest inner point of your leg. Exercise is the intensity of exercise, measured in hours per week. The default value is 2, it can be decreased or increased.

Important! When you take measurements, relax: your muscles should not be tense. When measuring your waist, exhale as much as possible. When measuring your hips, do it at their widest point.

By default, all values ​​are given in inches, but you can switch to the more familiar metric system (in centimeters) by clicking the Switch Units button at the bottom of the screen. The regulators have English names; it is possible to switch to German. Although the Russian language is not supported, you can translate the page using the built-in function in the Google Chrome browser. To do this, right-click and select “Translate page” from the context menu.

Since men and women have different body types, there are two separate modulators for them. Switching between them occurs using the Switch to female button (from male to female and vice versa).

The modulator is reset with the RESET ALL MEASUREMENTS button: it will reset all previously set values, and you can start the process again.

Make yourself an idol

First, determine your body type. Then find someone with the same body type whose physique you like and find out more about them. What sport does he play? How does he eat? What is his daily routine?

Find out what your idol does to stay in shape. And then start doing like him.

To train like a gymnast, you don't need to lose weight first. Just start doing gymnastics, and day after day your body will turn into the body of a gymnast.

Advice from nutritionists

Nutritionists advise eating right in order to quickly bring the body back to normal.

You should:

• Avoid eating fried and fatty foods;
• drink only water;
• eat the right carbohydrates - fruits, vegetables;
• completely eliminate alcohol;
• eat food at least 5 times a day;
• exercise at least 40 minutes a day.

The right approach will quickly get your body in order.

https://youtu.be/SHe6jYOdSVw

Decide for yourself what you want to be

Forget about genes. Yes, there are people who are naturally given more than you, and nothing can be done about it.

Some are predisposed to diabetes, some are prone to obesity, and some are made for ballet. We are all different. Believe me, there are those for whom it is even more difficult.

It would be foolish to deny that genes, age, work, lifestyle, and past illnesses mean nothing. Of course, your sporting success depends on these and many other factors. But even more, they depend on your determination.

You can achieve a lot with any starting point. There would be a desire.

The path to success begins with the awareness of personal responsibility for oneself. It is not your fault how you were born and raised. But you are quite capable of becoming better. No one will do it for you.

November 13, 2016

Yulia Gosteva Psychoanalyst. She went through a career path from corporate psychologist to HR director. I advise on healthy lifestyle and personal effectiveness.

• dorogaperemen.com
• facebook.com/julia.gosteva.56

I was once young and slender. But after 35 everything changed. Somehow, unnoticed, after gaining over the years, excess weight came. It didn't bother me much. “Well, I have a small reserve,” I reassured myself, “then I’ll figure it out.” And suddenly I was surprised to see an entry in my health card: “First degree obesity.”

I don’t even know what struck me more then: either the diagnosis of obesity, or the fact that obesity has degrees. Then I learned that a woman’s waist of more than 80 centimeters is wrapped in “dangerous” fat. The risk of cardiovascular diseases and other problems increases. New knowledge moved things forward.

Determined to remove the excess and get back into shape, I went to the gym. There I was met by a brutally handsome coach. He inquired about the purpose of the visit and drew up an individual training program. The ascent to Olympus had begun. Three times a week. To the point of exhaustion. She crawled home on weak legs. After six months of hard work and encouragement from the coach, “Well done, you can do it!”, I realized that nothing was working out for me. Or rather, the result is something that is not what I need. Muscles were formed, but not slimness. In the end, after another workout, I honestly admitted that self-torture is not my method.

A wave of boundless love and self-pity brought me to an appointment with a coach.

“How interesting,” said the coach, looking at the written down goal. — Minus a kilogram a week? And how do you feel about this?

“Beauty,” I smiled. - I’ll be slim and fit. But for some reason my goal doesn’t turn on. The body doesn't accept it.

“Don’t you think that if your body accepts this goal, you will almost disappear in a year, melting into thin air?” There are 52 weeks in a year. So consider...

It’s stupid, but only then did I first think about what being slim means to me. Why do I need it? What is this? A mindless pursuit of a beautiful picture or a story about something more? If this is a story about a new me, then what am I like there? What am I doing there, what am I thinking, what am I waiting for and what am I dreaming about?

Now I understand that my point of personal success began with the question “So how do you like it?” It was then that I began this journey of building a new future in a new body. First of all, it was a deep work of my soul, my consciousness. Physical activity became only its natural complement.

Step 1. Setting a true goal

Decide on your goal. Why do you want to look different? Now I work with people who are overweight, and I often notice that behind the superficial slogan “I want to lose weight!” there is nothing. Beauty for beauty's sake does not motivate for long. Our mind is lazy and rational; it comes to life only where it sees something important, interesting, and vital. Give him such a goal and he will become your engine.

Step 2. Choose your sport

I refused to abuse my body. I began to choose what brings me real joy. I remembered Susie Fulton’s “Yoga Three in One” CD I had once purchased. Magic exercises easily helped me get rid of back pain. For three years now I have been following her practice every morning and evening. It takes me just over 20 minutes to study every day. The muscle corset is normal. If I don’t have time, I do my two favorite stretching exercises. The main thing is not a single day of absence. It's like brushing your teeth. By the way, Fulton yoga is available on the Internet:

I fell in love with hiking. I look for unusual, special places, pictures, events in the ordinary. Something that can catch your eye. I take photos on my phone and send them to friends from other countries. They like it. Me too. A pleasant chain of exchange of positive emotions. By the way, some of them joined the game and send response pictures. Thus the universe of friendship expanded. My physical activity is accompanied only by pleasant sensations.

Step 3: Build Your Power System

For me, food is a world of great temptation. Open, accessible, and therefore dangerous. It attracts with smells, shapes, sensations: it is everywhere. In stores, on the streets, in pictures, in dreams. What to do? The answer found itself: “Do you want to get out of this matrix? Build your own!” Creating your own food system was a real adventure. To begin with, I got acquainted with what is there. Oh, so many things! Both a balanced nutrition system and a separate system, some eat according to Ayurveda, others fast according to Bragg. There is also pseudo-scientific knowledge. I read “Green Transurfing” by Zeland with curiosity. I’ll say right away that I didn’t consider dieting. First, the effects of dieting were well known. Secondly, translated from Greek, “diet” is a way of life, not a time limit. Therefore, you should not replace concepts.

In the end, having put everything together, I realized: to each his own. What suits one may not suit another. Just feel yourself. So I came up with a set of my own rules. Once a week, I do a one-day fast according to Bragg, more fresh vegetables and fruits, I cook fish more often instead of meat, I count calories, I give preference to complex carbohydrates, and so on. I do not suffer from a reduction in the list of products and a poor diet. My favorite salad is grated carrots with walnuts, apple and honey.

Is the temptation gone? No! I live next to him. Our worlds are parallel. And sometimes I go to visit him. I have such a “wrong day”. I just go and choose what I like, but what is not in my world. Cappuccino and cheesecake, for example. Interestingly, there were once many more of these days than there are now. My growing awareness is beginning to influence my taste. Not every cappuccino and cheesecake seems delicious to me anymore. And I find true temptations less and less.

Step 4: Develop a Conscious Self-Image

Freedom begins with the awareness of one's unfreedom. How does this relate to building a new body? Directly! If you build your own body, you are a creator. It is not your body that dictates its rules to you, but you control it, your emotions and, moreover, your mind.

Eckhart Tolle gave me a new vision of the world. His book “The Power of Now” is always at hand, at home or on the road. I found her by accident. I went into my favorite bookstore and asked my intuition: “Find the book I really need,” then at random I took the first thing that came into my hands from the shelf.

Reading Tolle, I found an amazing state of inner love and peace. I discovered a new sound for myself. At least that's what happened to me. Judging by the reviews, his readers felt the same way.

Seek your knowledge and your awareness. And who will bring it, Tolle or not Tolle, is not so important.

Step 5: Build Basic Relationships

Basic relationships with the world are established in childhood. Mom brings us the depth of life, dad brings us the breadth of life. Mom reinforces the confidence that we will succeed. Dad confirms the reasonableness and thoroughness of the choice. Love for mother and respect for father form the harmony of the inner world, and as a result, the external one. There are no other rules. Psychology, spiritual practices, religion - everyone talks about it.

- What to do if your relationship is broken? If there is hatred, anger, irritation or emptiness living in them? — the teacher looked at our group. - At any moment in time you can change this. You are adults. Stop delving into your past. Gather your muscles into an armful and send your legs towards your mother and father. Thank them for life. They gave you as much as they could. They have their own story. And it’s not for you to judge them. Just go and give thanks. Stop teaching them and reproaching them. Become your parents' children. Tell them you love them.

- But how can I say that I love you if it’s not true? - asks one of the students.

- Use the American principle: “Pretend it, then it will work out.” Go, say that you love, that you are grateful. Love will follow the word. Do this if you need success, prosperity, joy.

And you know, it worked. Mom and I can talk for hours. About simple little things, about relationships, about the weather. About different things. We have been in a Cold War situation for so long, of no use to anyone, of no use to anyone. My stepfather became my dad again because he raised me and invested as much as he could. And now I have two fathers: the one who gave me my middle name, and the one who accepted and raised me. Here and now I am grateful to my parents, accepting their protection and blessing.

Step 6: Get ready for life

Every morning before I get out of bed, I tune in to the outside world. I smile and greet the space: “Hello, good world!” I believe that my world hears me and responds to me. There are many worlds around us. The main thing is to choose and enter the right door.

Step 7. Grow

I never stop there. Filling the body, soul, and spirit is an endless process of searching for new knowledge, discoveries, and impressions. As we develop, life becomes brighter and richer. Tastier than sausages, sweets, buns and other cute but useless nonsense. That nonsense that will never satisfy the great desire to live. Life is interesting and beautiful.

I'm over forty. I feel better than I did at 35. I am not overweight. Neither physical nor mental. My inner controller is always on duty. Every morning, when I step on the scale, I see what is happening in my body and look into my soul. The balance of internal and external is pleasantly reflected on the electronic scoreboard. When there are deviations, I return to the rules of the seven steps. Take it and act. They also stopped calling me “woman” in stores, in queues, and on the street. I admit, “girl” sounds much nicer :)

Self-development #Healthy lifestyle 

Remember that 90% of physical fitness depends on nutrition and calorie expenditure

Every day, your body spends a certain amount of calories to maintain its basic functions - breathing, blood circulation, brain activity, etc. Everything that you consume in excess of the required minimum is either put aside or spent on physical activity.

Depending on how you exercise and how much you eat, your body disposes of excess calories in one of three ways:

• If you engage in strength sports, excess calories are used to build muscle mass.
• If you move a lot, excess calories are burned by movement.
• If you do nothing, excess calories are stored as fat.

You tell your body which of these three ways it should deal with excess calories. It is not the body that is losing weight, but you making it run, jump and lose weight.

By the way, it's time to remember your idol. Ask yourself often: “Would he eat this?”

Fitness at home: how to build a beautiful body

1. Wise advice
2. Where to begin
3. Best exercises

Firstly, what do you need to know when starting to charge? The fact that it is better to do exercises in the morning. Because it will help you recharge your energy for the whole day. Believe me, your vigor after exercise will surprise not only those around you, but also you. You will have time to do a lot in a day, and, by the way, all successful people in this world wake up in the morning and do exercise then. So take note of this.

Secondly, there doesn’t have to be a lot of space for your charging. Every living space can be adapted for exercise. Therefore, do not look for another excuse to avoid physical exercise. Thirdly, the following exercises will not necessarily require additional things. Agree, if you have a desire, you can buy yourself a jump rope or dumbbells. If you don’t have dumbbells, bottles filled with water will do just fine. A simple blanket can also be useful as a fitness mat. So you have all the things for fitness at home. By the way, it is also important before exercise and after sleep to drink a glass of water at room temperature or a little warmer.

Where to begin

If you have a great desire to start exercising, remember, don’t do all the exercises at 100 right away. Because the next day your muscles will hurt a lot and then more than half of people give up training. Yes, there should be pain after exercise, because this is an indicator of progress, but it should also be tolerable.

Best exercises

1. Stand straight, feet shoulder-width apart, hands on your sides. First, tilt your head twice forward, twice backward, twice left and right. This exercise should be performed two to four times. Next, the same exercise should be done in a circle. It relaxes the back muscles well. 2. In the same stance with your elbows bent, your arms need to be spread back four times. Then get into the starting position and you can repeat it several more times. 3. Pump up your abs. It is better to do this while lying on the floor with your legs straight. Moreover, at first the press should only be done by lifting the shoulder blades off the floor.

Strive for performance, not beauty

And don't rush. Even if you internally accept a new lifestyle, it takes years for your body to readjust.

Stop thinking in terms of weeks and months. Physical fitness is built over the years, day after day. Give yourself time and don't expect instant results.

Stop worrying about how you look and focus on your achievements. Think about what you can do today that you couldn’t do yesterday, and improve the result. A beautiful body will come as a reward for daily victory over yourself.

What to do outside of training

This weekly program is built on the split principle, that is, only one muscle group is trained on one day, which will allow you to perform a high-quality workout and fully recover for the next one.

Workout 1: Chest

This set of exercises targets both your upper, lower, and middle pecs—as well as targeting your shoulders and triceps—so you can begin to build a bigger, wider, more defined chest.

When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates are supplied in excess. Then the human body is not able to consume all the carbohydrates received, which in this case are deposited in muscle tissue.

Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But by eating healthy, low-calorie foods and special exercises, you can reduce the amount of carbohydrates you receive to a normal state, after which the body itself will begin to turn to its reserves. The technique must be continued until the fat disappears from the problem areas. The average time to receive results is about 4 weeks.

The algorithm is something like this:

• We first do basic exercises, then select 2-3 exercises from those listed above for one muscle group.
• In one workout, it is better to train 2 groups, for example, legs-shoulders, back-ticeps or biceps.
• You need to work out your whole body in a week - everything is standard here.
• Circuit training in our case is not the best option - you will lose weight quickly, but you can try it as an experiment.
• Rest between heavy sets for as long as your body requires, and between failure sets for as many reps as possible – 60–70 seconds.

In the gym for girls, the same principles apply as for men, just less weight and some exercises will be new. Good body contour is a great reason to go to the beach in the summer, wear what you want and not be embarrassed by the people around you.

In theory, you now know how to achieve muscle definition. In practice, you will need to include sleep, a change in activity and vitamins.

As a result, we can say that the training program for muscle relief includes:

1. A set of exercises aimed at maintaining muscle strength and losing fat. Relief training involves high-repetition sets with light weights.
2. Optimal ratio of sleep and wakefulness.
3. The optimal amount of daily consumption of BJU. Priority to proteins, carbohydrates are reduced.
4. Active recreation in free time.
5. Sports nutritional supplements.
6. Clean water in sufficient quantity.

The last point is especially important when creating relief. Drink as much as you should based on your weight. And don't listen to those who say water makes you fatter and puffier. With healthy kidneys, a normal amount of salt in the diet and moderate consumption, water has never stopped anyone from becoming more ripped.

On rest days, you should try to actively burn calories, and get enough sleep at night. After all, fitness is not just 3 days a week when you visit the gym. It's a way of life. Wherever you are - on the street, at home, at work or at school - move as much as possible.

To ensure that the muscles do not forget the training effect obtained as a result of the training, it must be used on rest days. The body needs to be reminded all the time what muscle activity is.

Body drying diet for girls

This diet, like any other, is based on the principle of spending more than you receive. The second main principle is to maintain a high metabolic rate.

So you need to remember: if you reduce your food intake to a minimum or refuse food altogether, you will greatly slow down your metabolism and will not achieve anything at all. The body, having sounded the alarm due to a hunger strike, will begin to put aside all the nutrients it receives “in reserve” and will stop consuming subcutaneous fat. As a result, in the second or third week of a strict diet, you will stop losing weight altogether, plus you will develop lethargy and dizziness, not at all from success.

So the basic rules for proper body drying for girls are:

• calorie deficit
• high metabolic rate.

The first point, of course, will be fulfilled. But how to achieve the second? It’s very simple – using the principles of fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.

At the first stage of drying, you should completely abandon carbohydrates. In subsequent stages, carbohydrates and fats should be consumed only in the first half of the day. The basis of the cutting diet is easily digestible protein.

Don't forget to exercise too - training with heavy weights also helps keep your metabolic rate high. And get ready for difficulties, especially at the end of the drying period, when you even have to give up vegetables.

Fats are divided into 2 types - saturated and unsaturated

Saturated fats are “bad” fats. They are found in: – high-fat dairy products: milk, eggs (yolks), cheeses, mayonnaise, butter; – meat: pork (the most harmful is lard), lamb, any poultry skin; – cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.

Unsaturated fats are “good fats.” They are found in: – sea fish – there is a lot of both protein and healthy Omega-3 fats, which help to quickly get rid of fat reserves. But remember: you should not buy canned fish - it contains too much salt.

– nuts. Choose hazelnuts, walnuts, pine nuts. Ignore salted nuts.

CARBOHYDRATESCarbohydrates can be of two types - simple and complex, or fast and slow.

Complex carbohydrates are very important and should be emphasized. Complex: porridge, rice, buckwheat, durum wheat pasta.

Simple carbohydrates are sweets and fruits. They contain sugars, maltose, fructose. You have to be very careful with them. There is no need to completely exclude them from the menu - you just need to consume them in the first half of the day or immediately after training, even if it is in the evening.

They come in animal origin (meat - poultry, fish, beef) and plant origin (beans, beans, peas). Men have a harder time digesting plant protein, while women have an easier time digesting it due to the female hormone estrogen.

Unfortunately, during drying you will have to give up even such obviously healthy foods as fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.

Week 1 (introductory)

Here we eat according to the following scheme: morning - complex carbohydrates, by lunch - 50% proteins and 50% complex carbohydrates, by evening - 100% protein. We exclude all sweets and starchy foods. This week is needed in order to at least slightly prepare the body for drying and so that you get used to eating 5-6 times a day.

Week 2

Allowed products: low-fat cottage cheese, one percent kefir, milk with 0.5% fat content (in a dosage of no more than 1 glass per day), eggs (2 pieces per day), boiled beef, boiled chicken breast (and no skin - mandatory remove it before cooking!) boiled or baked sea fish, seafood, fresh vegetables (greens, cucumbers, cabbage);

Week 3

Allowed products: low-fat cottage cheese, whole eggs - 2 pcs. per day, egg whites – 2 pcs. per day additionally, boiled chicken breast, turkey breast, boiled or baked sea fish, cucumbers (1 piece per day), parsley, bran (1 tablespoon 3 times a day). At this stage of body drying, girls should start taking multivitamins if you have not taken them before.

Week 4

The menu is very limited: boiled chicken breasts (2 pieces per day), 7-8 boiled egg whites, a bunch of parsley, 3-4 tbsp. spoons of bran.

Remember that the drying diet should not contain carbohydrates. This means that in the introductory part there are few carbohydrates, but then they are completely excluded from the menu. Make sure this condition is met. Always read nutrition labels carefully.

Rules for drying the body:

• Gradually reducing the amount of carbohydrates in the diet.
• It is necessary to completely exclude dairy products with a fat content above 15% from the diet.
• In the first week, eat rice, which should be cooked in water without adding salt.
• Before six in the evening you need to eat 80% of your daily calories.
• The last meal should be taken 3 hours before going to bed.
• Eat 5-6 times a day in small portions.
• During drying, it is optimal to carry out 4 cardio workouts per week lasting 30-45 minutes and two strength training sessions lasting an hour. Stick to the following scheme: 20 repetitions per set, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body training.
• Eat an hour and a half before training and an hour and a half after it.
• Don't forget to drink water during your workout.
• Harmless fat consumption is up to 1 kg per week.
• Weigh yourself every three days in the morning.

Remember that drying the body for girls is a method that is unsafe for the body. A no-carb diet can cause serious health problems and should not be followed continuously. Our body is accustomed to obtaining energy easily and quickly - from glucose, that is, from carbohydrates. This means that cutting out carbohydrates forces the body to use up old fat reserves.

Cardio

How to get a ripped body without cardio? In general, no way. This is also a necessary component of the training.

As a warm-up before training, any program for muscle relief should include running, an exercise bike or an ellipse. Approximately 15 minutes of work will help you burn some calories (namely, 0.33 liters of cola drinks), using muscle glycogen as fuel, and get your body ready for the workout.

How to make muscles sculpted in the shortest possible time? On rest days, hit the gym for 40 to 60 minutes of slow-paced cardio. Accelerate your heart rate to 110–120 beats per minute and maintain this rhythm throughout the entire workout. This will increase your weekly calorie consumption, speed up the process of burning subcutaneous fat and help create excellent relief.

Working on muscle relief is always associated with high physical activity, so spend your free time active: play football and table tennis, go hiking, go rafting.

1. How to make body relief
2. Body stretching for weight loss
3. What is drying the body for weight loss
4. Body weight is calculated using the formula

Exercises

You can create training programs for muscle relief yourself, then I will list exercises and options and executions to give yourself sculpted legs, a sculpted back, abs and the rest.

Basic training remains in your program. All three basic exercises (press, squat, deadlift) should continue to be done in the same way as when gaining weight. If your strength drops a little, don’t worry. Training for definition is associated with weight loss; some muscles may also go away along with strength.

Perform 2 approaches with working weight so as not to lose your strength indicators, and then 2 approaches with a small weight for finishing - this is where your relief will show itself.

Arms and shoulders

Exercises for the relief of arm muscles will help make your biceps, triceps and deltoids elastic and strong.