Body shape progression -
I would recommend doing some interval sprint work maybe x per week to make the swimming more anaerobic, which can help with fat loss. What I mean is that you swim hard for 2 laps, rest 30 seconds, sprint again, then repeat 5x. This also helps increase your endurance as well.
The stomach fat is tough to lose. The most important part of the equation is nutrition and eating less calories than you burn See: How Many Calories Do You Need To Lose Weight? As you get leaner, of course losing fat becomes harder. The last pounds of losing fat is the hardest.
Which has more dominance? The positive exercise? or the smoking cigs? I do metabolic strength training aprox. Oh yeah, and I take the occasional walk around the block.
As you probably know, smoking is horrible for your health and well-being. The reality is that working out can be helpful for you, but it certainly will not overcompensate for smoking, or somehow block the negative effects of smoking. For example, if you smoke, you may get emphysema, which is an illness that slowly rots your lungs.
you do, you may still get emphysema. Chemicals in cigarettes, like nicotine and cyanide, are actually poisons that can kill in high enough doses.
Over time, smoking can cause cancer even if you are in great shape. I think you can get in great shape and lean if you smoke and maintain it for sometime, but again, smoking will catch up with you if you continue to do it.
The facts are not pretty. I always wondered about how to break through the plateau effect. It makes total sense. I switch up my routines on a monthly basis to avoid this and to counteract boredom with my workout.
Toni — Muscle confusion is actually different than progression. In fact, muscle confusion is just a new name for an old concept called variation. While variation is important, I would argue progression is substantially more important in terms of making positive body changes.
For maintenance, mixing it up is key and prevents boredom. FYI, top athletes need to change up their routine every weeks, whereas most average people can get benefits on the same routine for months! Marc you are a BOSS for the excellent advice you give.
After reading this I went out and bought a small notebook to start tracking my progress at the gym. I just discovered this site and I love your articles! Well written, easy to understand and they help me to stay motivated. Already after one week? I would recommend choosing one workout and making it a little harder every week; maybe you are doing 10 push ups one week, the next week you could do 11, or 12 and so on.
Same thing goes with rest between sets, which can be adjusted almost weekly. So reps, weight, and rest between sets can be adjusted every weeks. Choosing harder exercises is a bit more challenging and may take months.
So for example, you may be able to do 10 reps of incline push ups, but 2 of pus ups on the ground in standard military form. It make take you a few months to do those flat push ups. Of course, trying to improve every week can be daunting, but it can be done. If you ever need a break, you can just vary up your workouts and not create progression.
Marc Perry, CSCS, CPT Founder. What is Progression? How Fast Should You Progress Your Workouts? Using the right pace of progression decreases the risk of injury, overtraining, and burnout. Do You Have to Progress Your Workouts to See Results?
Let me know if you have any questions, or have anything to add by leaving a comment! Jessica Dec 07, - Pingback: 4 Powerful Ways To Fire Up Your Motivation - Bustami Zainudin. Pingback: Body Transformations, Simplified - A Blueprint to Build Muscle or Lose Fat - Simply Curious.
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Pingback: My Homepage. Pingback: Ancheer Electric Bike - Electric Bikes Tips. What are the Three Different Body Types? Nutrition: Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs.
Notes: As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements in conjunction with a healthy and well-rounded diet. Endomorph Body Type Typical Characteristics: Stocky build Wider body Stores fuel both muscle and fat in the lower half of their bodies Has more muscle as well but usually, this comes with more fat Has the best strength advantage out of the three different body types but may find it difficult to stay lean Slow metabolism Training: To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by focusing on interval training such as HIIT high-intensity interval training over LISS low-intensity steady state cardio.
They should train their overall body to see results and not just focus on one area. Nutrition: Endomorphs do need to have a stricter eating plan than the others.
Notes: Stress levels can cause endomorphs to keep fat around their midsection. Mesomorph Body Type Typical Characteristics: Middle of the body types Can be lean and muscular simultaneously Natural athletics build with well-defined muscles Training: In between ectomorph and endomorph is the mesomorph body type.
Nutrition: If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat, with a moderate amount of carbs making up the rest. Can You Be a Combination of Two Body Types?
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