Coach answers: how do you make your workouts effective?

Together with the leading trainers of the World Class chain we launch a new section #TrainerAnswers. In a series of publications we will answer the most common questions of fitness room visitors and give useful recommendations that will help to optimize your training process, choose the right type of nutrition and avoid mistakes at the very beginning of your journey. Forward to a beautiful and healthy body!

In today’s material, World Class master trainer Zlata Patrikeeva opens her column on “Championship” .

The effectiveness of your training plan is a combination of a number of factors. How do you realize that your training will really lead you to your goal? Is it worth doing squats with weights if your goal is to lose weight? And is it worth exhausting yourself with regular cardio if you are seriously thinking about gaining mass or pumping up your abs? Let’s start answering these exciting and urgent questions by discussing why girls go to the gym and what you need to do to find a workout that suits your individual goals and objectives.

Zlata Patrikeeva: “I am always happy to realize that the events of the past couple of years have brought about new ideas about a beautiful female body. Skinny and starved models have been relegated to the background. Now the world is ruled by the beauty of shapes and women’s health.

Fitness has become a panacea for many. It’s a hobby, it’s a job, it’s life. Everyone goes to the gym: girlfriends, colleagues, sisters and moms with daughters. Why do they go there? Statistics show that the beautiful half of mankind has three main goals of such frequent visits to the “gym”: to lose weight, to gain weight and to make the relief.
So, now more detailed. In any case, and fitness is no exception, you need to have a clear structure of actions, if we really want to achieve the set tasks.

Losing weight: how to achieve results?

It is important to understand how many kilograms you want to lose weight, estimate the terms and build a training program. Here, the main thing is to assess your strength and capabilities as realistically as possible. Start with 2-3 times a week, if there is no experience of training, build a meal plan, adjust the regime and act gradually. Excellent fit long cardio workouts at a pulse rate of no more than 120 beats, functional, tabata or fitness dancing.

Gaining mass: why do girls gain weight?

Interesting, isn’t it? This is probably the rarest request from women, but it does happen. Where there are those who are always looking to lose weight, there are bound to be those who are forever trying to gain. It’s like with hair: curly want straight, and the owners of straight – curly … If with that to lose weight is more or less clear, because we instinctively know more about it, then the correct weight gain, especially for girls, is still known somehow vaguely. It is best to find a specialist trainer, who will build not only a training plan, but also help to determine the nutrition plan. But if you happen to be an independent person, then pay attention to strength training at low pulse 2-3 times a week. Consume more protein, increase portions, eat more often. Vegetables will help protein digestion, proper carbohydrates (cereals, pasta, yeast-free bread) will provide energy, and fats (butter, nuts, cheese, avocados) will allow the female body to function properly.

Working out “problem areas”, relief: what to do at the finish line to the perfect body?

Here everything is easier, continue to do what you like, if you do not have a goal to lose weight or gain, but try to give a little more time to the “necessary” places! For example, we want a flat stomach – add 2-3 sets of exercises on the abs to the training, we want strong and beautiful buttocks – do additional exercises to include the back surface of the thigh and buttocks (hip extension, shoulder bridge), and so on with everything. We eat right, follow the regimen, know how to relax in stretching classes, and don’t forget about massage.

Regardless of our desires, the most important thing is health. Approach the tasks wisely, do not spare energy and money for specialists, do not rush with the results and remember that fast does not mean high quality”.