For many of us, training programs are associated with nothing but hitting a treadmill. We don’t even think what muscles are involved. You come, do a bit of running, a bit of walking, checking up for a result, and not seeing it, you feel disappointed and leave sad. To heal the grief with sweet tea. Why it happens so? Andrey Masliak, the instructor at BodyArt gym, explains that the main mistake is the lack of a differentiated approach to training. After all, everyone needs a personalised weight training program.

Ignorance is on the second place.  Majority believes, once you’ve touched a gym machine, the magic will happen. It will shrink your waistline, and the muscles will get toned at once. I will upset you – a beautiful body is not just about genes, but rather the result of being patient and working hard in the gym, working on building your muscles and your will power. The good news is that regular training not only gets you well-shaped but also improves your immune system. It is important that your routine combines cardio, strength training and good diet.

1. Run, run faster

Cardio means what it says. You increase your heart rate (ideally, the pulse rate shall be the figure calculated by the formula “220 minus your age”). The process shall result in fat being burnt. This is why many people like cardio machines which help to loose weight. In fact, a treadmill or a stationary bike is good to make your heart stronger and develop your stamina.

However, to make the best of the cardio machines, you need the right approach to the training process. And prompt start is not the case. After all, getting off to a flying start is not always a good idea.

Therefore, it is important to work in tandem with an instructor who will pick the program that will match your body type and consider your health issues and general well-being.

For some people short and progressive workouts will be good, for others – lasing workouts at average pace. One thing needs to be learnt – cardio will bring amazing results only if combined with strength training.

2. Weights are fun

Yes, you got it right. Strength training, not Pilates and yoga (although they are also important). Now there are more and more statements that a treadmill can help you build muscle. Yet on practice we observe the different. First to mention, weight training also involves cardio. When doing dumbbell plie squats, check your heart rate which gets crazy high. Second, weight training is necessary to boost metabolism.


So, why are heavy machines are still considered the prerogative of men? The answer is people lack knowledge of physiology. Surveys have shown that women do not approach heavy training equipment because they are afraid they might get bulky muscles under their skin. The word “pumped” makes them scared.

But listen, it is impossible for a woman to build muscles fast even using special sports drugs. It’s all about the tiny amounts of testosterone which helps men get the Schwarzenegger-like shape. Yet, a treadmill will not help you get beautifully shaped arms, 6-pack abs, or a lifted butt.

For sure, lifting weights might not be as fun as Zumba classes. But once you try, you will understand that this is a kind of meditation. And when you get to work on a particular muscle group, you will not notice how messy thoughts will turn into a smooth flow of those.

By the way, the reason for being in good mood after a workout is a portion of endorphins that your body received as a result. Which means your session was effective. And do not be upset to see no change on the scales. Look at how your clothes fit you. Jeans shall become more loose. This is because muscles are much smaller and heavier than fat. Therefore, you may weight the same but your body will look slimmer and fitter.

3. Mindful eating

Everyone knows the basics of a healthy diet. Fast food, bakery items, sweets are not allowed. Neither fried, smoked and greasy foods are good in a diet. The principle “Eat breakfast yourself…” works well here. That is, as the day passes, the less calorie intake shall be observed. You must your last meal 3 hours before going to bed.   Do not forget about splitting your meals. It is good to eat more often but small portions. And make sure you drink 2-3 litres of clean non-carbonated water daily.

Everything is simple, except that in cold weather you have cravings for unhealthy sweets more than usual. To avoid those, add some useful foods to your diet. Fitness coach Andrey Masliak recommends adjusting your menu as shown below. And you won’t feel hungry throughout the day.

  • For breakfast, go for oatmeal with some sides such as dried fruit and nuts. This will energise and fill you up for few hours.
  • Soups will warm your empty stomach and add vitamins from boiled veggies and meat.
  • Omega-3 fats are a must when daylight hours are short and the sun rarely pops out. Sea fish and seafood will help compensate the lack of vitamin D that is essential to keep your metabolism high.
  • Seasonal root vegetables such as beets, carrots and radishes have long shelf life and are available throughout the entire cold season. Yet, for salads with those veggies, opt for vegetable oil rather than mayo.
  • Spices. Cinnamon, ginger, clove and other spices make your immune system stronger and reduce hunger. Also, they are powerful antidepressants.
  • And one more thing: make sure you eat after your workout! For those who are on a weight loss program, protein food (boiled chicken, fish) and vegetables are a must.

Train hard, eat clean and think positive. Because sometimes excess kilos are nothing but the negative energy that a person accumulates over the years. And forget about results. It comes to those who enjoy the training process!

Source: “Edinstvennaia”