How to train to achieve the result I want?

• April 20, 2024

It is not the same, that "the same thing"! According to your specific objective, the training methodology varies. Therefore, and considering the 3 most common (lose weight, define muscle or be healthy) I show you these solutions:

1. If you want to lose weight
 

The backbone of your training is the cardiovascular work , because for the right time and effort it will help you "burn fat".

At medium intensity, the cardio takes the energy of your reserves of body fat -bondage, belly, chaparrera-, that's why you lose weight and measures. I suggest you train at moderate intensity (that you feel tired, but that you can still breathe comfortably and even talk) at least 3 days a week, 1 hour per session.

Ideally, combine it with force work (dumbbells) . At least 2 days a week you should work large muscle groups (chest, back, leg), in sets of 15 to 20 repetitions. The more muscular quality you have, the more fat you will burn in rest situation.

2. Muscular definition

The fundamental thing is to gain muscle and / or tone up those you already have: the recommendation is hypertrophy strength work: these refers to lifting high weights that involves a high effort.

Train the upper part some days and in others the lower part or train. I recommend giving priority to legs, buttocks and shoulders, since they are the parts that dress you the most; 3-4 sets of 8 to 10 repetitions per muscle group is perfect.
 

Do very light cardio or "fat burning" -depending on your physical condition-or take a group class, ideally for 2 days. If you have been training for some time, the ideal complement is pilates or yoga classes.

3. If your goal is to stay healthy and stay fit
 

I recommend training at least 30 minutes 5 times a week, or 1 hour for 3 days. It is important that you combine cardio with strength, either on the same day-depending on your time-or alternating them.

A muscle tone routine is a good option to start (series of 15-20 repetitions), and combine it with moderate intensity cardio or with some kind of dance, bike or step.

Remember that taste is the variety. Alternate several activities and take advantage of all the options at your fingertips. Try to include yoga, tai chi, meditation, flexibility or another class that allows you to relax. Stress is one of the factors that can stand in the way of achieving your goals, because it makes you fat and contributes to losing muscle mass.

Video Medicine: How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program (April 2024).