How much you need to train in the gym to get relief

When we first go to the gym, we immediately wonder about the result. How long before we lose the extra pounds and when will the relief finally appear? Of course, everyone wants to achieve the desired result as soon as possible, spend less effort and do not deny themselves anything. But it doesn’t work that way.

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There are two important aspects that will guarantee results: the frequency of physical and motor activity and a balanced diet.

Endomorphs will have to work hard to achieve relief. They have a slow metabolism and a high percentage of subcutaneous fat. And it is getting rid of excess subcutaneous fat that will be a big problem. In this case, you need to combine strength training and cardio. Weight exercises will help to increase the percentage of muscle mass, and aerobic exercise – to dry up.

Ectomorphs – people with a low amount of subcutaneous fat and a fast metabolism – will find it difficult to build muscle. They need to emphasize strength training with heavy weights. But aerobic training should be reduced to a minimum, using it only as a warm-up.

Sergei: You should exercise at least 2-3 times a week. If your muscles are sore, you should not train. It is better to wait, because pain occurs due to inflammatory processes in the muscles. You need to give them time to recover. You can train even every day, the main thing is to clearly distinguish between load and intensity in a weekly cycle.

If today’s workout was heavy – strength or high-intensity – the next day you either rest or go to a very light workout. For example, Pilates or stretching.

In any case, almost 80% of success in sports is a healthy diet. Of course, with regular training you will get some result, even if you eat everything. But a competently constructed diet will help in times to accelerate the process of achieving the goal. Never neglect nutrition. If you are not at all familiar with this topic, seek help from a nutritionist.