The perfect physique
An attractive body is one of the attributes of the contemporary canon of beauty, health and success. Building an ideal physique does not have to be as difficult as it may seem – to lose excess weight and fatty tissue and expose the muscles underneath you need to follow the 3 fundamental principles: proper nutrition, weight training and aerobics.
Lower your daily caloric intake in order to obtain a negative energy balance. In other words, deliver fewer calories than your body burns over a day, remembering that the deficit should not be too great. It would be best if it was the result of decreasing the intake of carbohydrates. Try to implement a healthy habit of eating 5 small meals a day.
A proper diet combined with a tailored training program will let you lose weight effectively from 0,5 – 0,7 kg per week. Creating a diet plan, remember to include all nutrients important to your body:
- proteins – most important for building lean muscle mass; 1 g equals 4 calories.
- carbohydrates – the main source of energy. When trying to lose weight, it is especially important to learn about the glycemic index, which indicates the absorption rate of calories. 1 g equals 4 calories.
- fats – third essential nutrient type; it is crucial to introduce healthy unsaturated fats to your diet. 1 g equals 9 calories.
Weight training aims at sculpting the perfect physique by developing and strengthening muscles. Muscle tissue is metabolically active – 1 kilogram of muscles burns 13 calories at rest over a day. Therefore the greater the lean muscle mass, the more calories are burned. For this reason, weight training should not be underestimated in the weight-loss process.
Reducing the time of intervals to 30 seconds between repetitions will result in a faster metabolism and quicker reduction of fatty tissue. Additionally, the effects may be boosted by using heavier weights.
Remember that rest plays an important role in muscle building, so assign enough time for recovery after workout.
Aerobics (also referred to as cardio exercises) serves mainly as a method of burning fatty tissue. Abdominal muscles are visible if the body fat percentage (BFP) is under 13% for women and under 10% for men.
Heart rate is one of the most important variables to pay attention to during this kind of exercise: its approximate maximum value can be calculated with the following formula:
220 – your age = approx. max heart rate. To achieve the best results it is advised to do two types of exercises: traditional (low-intensity) and interval training. Traditional slow cardio regimen involves exercises of constant-intensity performed at 60 – 65% of the maximum heart rate with a duration of 30 – 60 minutes.
Interval training consists of high-intensity periods alternated with slower recovery intervals. Its intensity changes from 40 to 90% of the maximum heart rate within 20 to 25 minutes, e.g. a 5-minute warm-up with 60% intensity + 8 x 1 min with 90% intensity + 8 x 1 min with 40% intensity.