It is important to understand why you come to fitness. Together with the development of physical qualities – strength, endurance, dexterity, speed, flexibility – the work of the musculoskeletal system, blood circulation, tropism improves, the work of neural connections, thought processes and much more improves.
This is (along with losing weight, which is just a side effect) your progress. Come to fitness with the specific goal of developing this or that quality.
Write down what you eat
We keep repeating that nutrition and sleep are extremely important. And especially in fitness progress. Depending on a particular diet, indicators, for example, endurance may improve or, as we talked about in the previous paragraph, deteriorate. It’s the same with sleep disorders, which can be a marker of fatigue. Specific feed is also important for normal biceps size.
How does it work in strength training? You have a training program and let’s say you do 5 reps with a 150 kg bar. Based on this ratio, you can calculate how many reps you can do with a weight of 140 kg. In the case of pumping the buttocks, the main indicator is no longer the weight or the number of repetitions, but the time under load.
Record your feelings after training
In order to understand whether a particular type of load gives you a boost of vivacity for the whole day, or, conversely, “depresses” the sympathetic nervous system and leaves you exhausted.
Watch your body composition
The main indicators are the volume of the chest, waist, hips; additional – the volume of the neck (this indicator is important for professional wrestlers) and lower leg. If you are a beginner and you have plus or minus a year in order to achieve your fitness goals, measurements can be taken once a month. This will be a great motivation.
If you are an athlete or your goal is to increase the volume of muscle mass, for example, in the legs (and it cannot grow so quickly), take measurements once every 3 months, that is, during a training.
Track not only progress but also regression.
A month ago, you squatted with a weight of 50 kg and did 10 reps, but now you have strength only by 8. It may be not only in the training program, but also in stress, nutrition, lack of sleep.
Don’t measure too often
From week to week, progress, as a rule, is less and less, and sometime it stops altogether – therefore, taking measurements more often than once a month can “result” in apathy. Plus, do not forget that measurements are not always an indicator.
It is important to understand where the muscles are and where the body fat is. Here special “tucks” or devices that analyze body composition, such as InBody, will come to the rescue. They just show the volume of muscle mass and fat, their decrease or increase in specific parts of the body. Try to play e-games special playok to improve mind thing level.
Change your training routine regularly
Fitness progress, regardless of the goal of the exerciser, is associated with stress. But as soon as the body adapts, the performance, which is natural, decreases. In this case, the training diary serves as some kind of protection against the plateau effect…. And if your goal is not just to keep your body in good shape, but to progress, you need to change the training method.
I recommend doing every three months: on the first, you gradually enter a new regime, adapt; in the second, you progress; in the third, you are recovering. It is not for nothing that Les Mills programs change their releases at exactly the same frequency – they mix exercise blocks in different ways, rearrange movements and change their speed, add new music, thereby creating additional stress for the body, which helps to progress.