Another Useful Reminder of Some Fitness Rules

In one of the previous texts, we presented some useful reminders of some fitness rules. Of course, the number of these tips is huge. For this reason, here are some more recommendations that will help you achieve your basic goal. We believe that you know most of these facts, but sometimes, unknowingly, you ignore them.

1. Short rest time

If you lift heavy loads in several repetitions, it does not mean that your vacation should be long. On the contrary, a short rest period increases calorie burning. Experts recommend up to 30 seconds of rest between sets. In case you lift extremely heavy weights, extend the rest to 60 seconds.

In addition to this kind of rest, your muscles will relax in the following way: For example, if you train your chest and back with 3 exercises, do one exercise for the chest, then one for the back, again – the chest, then – the back. Part of the body is engaged in training, and the other part is resting. Also, you can achieve better muscle recovery in a short period of time.

2. Expand your series

You want to do as many exercises as possible in as short a time as possible. Try these 2 performance techniques: descending series and rest-pause.

Let’s say you’re doing a series of 6 reps. After the sixth repetition, you can lose weight and do the exercises again until you fail. (descending series). Also, you can rest for 15 to 20 seconds and do the rest of the repetition (rest-pause) with the same weight. Applying these techniques increases the number of calories burned. However, do not overdo it, because overtraining slows down the process of burning fat.

3. Immediately after training – free carbohydrates

Only once during the day, immediately after strenuous physical activity, muscles need simple carbohydrates. Take them in the amount of up to 100 g (sports drink, cake). Also, you can take 3 to 5 g of creatine, which improves metabolism and burns calories.

4. Bone fruits

Eat a handful of nuts. It’s a great choice for maintaining a slim figure.

5. Eat a salad before dinner

Lettuce, legumes, nuts contribute to a greater feeling of satiety. But, pay attention to unhealthy side dishes and toppings, which will slow you down on the way to the goal.

Of course, eat fish, vegetables (broccoli), fruits, skim milk for dinner. In general, these are low-calorie foods, rich in fiber and vitamin C.

6. Walk after dinner

Also, one of most important fitness rules. After dinner, go for a walk, even if it only lasted 20 minutes. Because, let’s not forget that walking contributes to the burning of fat deposits.

7. Sleep

And last but not least, sleep for 7 to 8 hours. This way you will be able to meet all tomorrow’s obligations, including proper training exercises.