Strength training refers to physical exercises performed with additional resistance and aimed primarily at developing muscles. Specially designed strength exercises strengthen the already existing muscle potential, shape a beautiful and slim figure by burning bulky fat cells, and help maintain the body in such excellent condition.
Strength training is an exclusively male occupation. Despite the fact that exercise with heavy weights is considered a man's occupation, it is women who need them more. Indeed, the female body, in general, contains about 25% fat and only 15% in the male. The male hormone testosterone is responsible for the rapid build-up of biceps and triceps. Due to its low level and high level of the hormone estrogen, muscle mass in women is formed much more slowly than in the stronger sex. Often girls are afraid that strongly pumped muscles will not look very feminine. There is nothing to fear here: if you do not take special drugs and biological additives, a woman is unlikely to become like a bodybuilder.
Men and women need different training programs. In fact, the muscles in men and women are the same, but due to the higher hormonal levels in men, they are larger.
Women who lift weights acquire large, massive muscles. Women simply do not have enough testosterone levels to increase muscle mass so dramatically. Most women will only restore those muscles that they have lost due to an appropriate lifestyle, unhealthy diet, impaired metabolism, etc. The maximum result is 2-3 kg of muscle mass.
Exercising on simulators can increase the size of the breast. Unfortunately, this is not the case. On the contrary, intense exercise, especially when it comes to getting rid of fatty deposits, will reduce the size of the breast for the simple reason that a woman's breast is a glandular tissue plus adipose tissue. Resistance training is not able to increase the size of the fatty tissue, and therefore the breasts, too. However, resistance training can reshape the pectoral muscles over which the breasts lie and give them a completely different shape. Well thought out workouts raise the chest, form a straightened posture, visually improve the shape of the breasts, and this is exactly what you should strive for.
With fasting and exercising in the gym after a week, you can lose weight by two to three sizes. Most likely, you can faint from nervous and physical exhaustion. Strength training and a strict diet are incompatible. It is imperative that you eat a balanced diet to get enough of the essential nutrients. You can not do any sports on an empty stomach. Eat a protein product with vegetables an hour and a half before starting your workout. At least have a ready-made protein shake. If you want to lose weight, lean on fruits and vegetables after training; if you want to build muscle, then on meat and dairy products.
Power loads are contraindicated for pregnant women and for patients with varicose veins. There are many different power loads. During pregnancy and any illness you can only do certain exercises. For example, if you suffer from varicose veins, barbell squats are contraindicated. And during pregnancy, you need to exclude all exercises with dumbbells and a barbell. But you can do as much as you like on strength machines with backs. The main thing is that the spine and lower back are supported by some kind of support. But at 6-7 months of pregnancy, it is better to stop exercising in the gym. In any case, always seek the advice of both your trainer and your doctor before starting a workout in the gym.
Strength training consists only of lifting the barbell and dumbbells. The types of strength training are very diverse. These are various exercises with dumbbells, barbells and body bars - that is, with free weight, and exercises on simulators, and even push-ups and squats, habitual from school physical education lessons, Thus, almost all exercises that are aimed at developing and strengthening body muscles can be attributed to strength training.
To lose weight, you just need to stick to a diet. Diets are usually based on limiting the amount of calories consumed. This will decrease muscle mass and metabolism. Better exercise and you will lose weight more painlessly.
You can also exercise with weight at home. Of course you can. But for this you need to learn how to perform the exercises correctly. So, first of all, find a good trainer who will show you how to handle dumbbells and a barbell (and, if any, a simulator) and help you draw up an individual lesson plan, calculate the load.
The more often you train, the faster you see the result. Unfortunately, here quantity does not always translate into quality. Too frequent and intense loads will only result in injuries and sprains. It takes two days to fully recover the muscles after a good strength training session. So you don't have to go to the gym every day. A professional trainer will help you achieve the best result in a short time.
In one workout, you need to work out all the muscles. Not true. Professional trainers always advise to focus on one muscle group to achieve the best results during one session. For example, if you train several times a week, then pump up your chest and arms in the first workout, pay attention to your back and abs in the second, and work on your legs and buttocks in the third.
To lose weight, just aerobics is enough. The statement is partly true. In the beginning, of course, aerobic exercise is enough. And then, as you lose weight, the skin will begin to hang helplessly in folds. After losing weight, you need to gain muscle mass. Probably everyone who is losing weight is familiar with the disappointment when, despite a strict diet and aerobics, weight loss suddenly stops, and it is time to start going to the gym. And the metabolism will immediately accelerate, and the excess weight will again decrease. Muscle tissue requires a lot more calories than fat tissue. So those who want to lose weight cannot do without strength training.
Specific exercise can help remove fat from specific areas of the body. It is impossible to make fat disappear from only certain areas of the body, it depends on genetics and body constitution.
Muscles always hurt after strength training. Any painful sensations should disappear about a month after starting training. If they do not stop, then some exercises are not suitable for you. Check with your trainer and change the load.
The effect of weight training will appear only after half an hour of continuous training. It is strictly forbidden to engage in continuous hours in the gym! Muscles can only withstand "their" load, and no more. When you get tired, your muscles start to work half-heartedly. And there will be no benefit with further training.
After a power load, you must immediately give to aerobic. This is not worth doing. After doing some serious work in the gym, you shouldn't immediately run into aerobics. Muscles, and indeed the whole body, need to rest for at least 24 hours. And then calmly go to aerobics classes.
After working out in the gym, the fatigue is so strong that you don't even want to think about sex. To the delight of the stronger sex, this is not at all the case. During training, the body actively produces the hormone testosterone, which is actually responsible for libido. So training not only does not interfere, but rather improves sex life.
Muscle will turn into fat if you stop exercising. Muscle doesn't turn into fat. When you stop exercising, you will naturally lose some of your muscle mass. If your diet stays the same, you will likely gain more fat cells. It would be a stretch to call this "transformation"!