12 fitness secrets your coach won't tell you

 More and more people are pursuing a healthy lifestyle. To make themselves look better and feel better, most people start with good health. But, like anything else, you should do things wisely.


Bright Side learns some strange facts about fitness that can make your training sessions more effective, useful and enjoyable. At the end of the article, there is a bonus that may give you more motivation to exercise.


1. You have to wait a long time to see visible results.


Don't expect quick results when starting physical exercise. Those who hope to get back in shape in the months before "summer" or January 1st may fail. Of course, everything initially depends on your current weight, physical condition and age. In any case, after about 2 or 3 months, you can view the initial results of your exercise. It takes about 6 months for other people to see the positive changes in your body. In addition, we must understand the regularity, training frequency and correct eating habits are the basis for success. If you only do vigorous exercise 2 times a week, your body will not change much-if you do strength and 2 aerobic exercises at least 3 times a week, you can only get good results. This does not mean that you have to work out in the gym 5 days a week-ordinary outdoor walks are good aerobic exercises for your body.

2. You will never achieve the desired result.


If you want to get an image of your ideal body shape with your health, please be prepared to avoid achieving the desired results. First, you should consider your genetics and body structure. Some people tend to grow muscles faster, while others may have better metabolism. In addition, many professional athletes and fitness coaches use special nutrition to achieve the shape they want. Therefore, if you set an unreachable goal, or even exceed your body's capacity, then not only will you lose motivation, but your body shape will become unbalanced. In order to set the right goals, you should evaluate yourself objectively, taking into account your opportunities and limitations, and try to make your body reach its best condition.

3. Five to seven training sessions with a trainer are sufficient.


Personal trainers like to say that everyone needs a personal training plan, and you will not be able to do it yourself. This is not true. You need a trainer who can teach you the right skills, usually 5-7 lessons are enough to solve this problem. After that, you will be able to exercise by yourself. After a month and a half, you can try some training with another trainer so that they can check whether you are doing it correctly and answer any questions you have. After that, you won’t need more help, unless you are the kind of person who cannot discipline and motivate yourself without the help of others.

4. Only basic exercises can help shape a beautiful body.


It is profitable for trainers to keep clients as long as possible, which is why they often neglect basic exercises and provide many isolated exercises to exercise individual muscles. However, you should understand that they should focus on basic exercises to get good results. Basic exercises include lunges, planks, deadlifts, squats and push-ups. It is this that helped us create a muscular corset. At the same time, basic exercises also have different efficiency. It is important to understand which exercises give your muscles the best response during actual exercise. For example, for some people, squats are the best exercise for building the hip muscles, while for others, it may be lunges. Of course, isolation exercises are also very important, and sometimes they even become more interesting, but you shouldn’t just be limited to those.

5. Basically, you do not need to adhere to a special sports nutrition diet.



Newbies who have just entered the gym often tend to believe in the magical power of sports nutrition. In fact, as long as you have a varied and appropriate diet and do not need to participate in a bikini competition, you do not need to follow this method. Even if the gym coach insists on adding protein or fat burners to the diet, don’t start like this. They may just want to make money with your help by recommending amazing products from nearby fitness bars. You don’t need a fat burner because it burns fat during exercise. Correct eating habits and regular exercise will make you healthy in the future without any special sports nutrition.

6. With the help of fitness programs, you may not be able to completely eliminate fat.


Everyone may already know that anti-cellulite cosmetics do not exist. But many people still believe that regular physical exercise can help you forget this problem completely. This is not entirely correct. No exercise can remove fat, whether it is weightlifting or aerobic exercise. Even if you have had fruitful training and eat a lot of healthy food, fat can accompany you. However, there is good news-if you continue regular physical exercise and start watching your diet, you can reduce the appearance of fat.

7. You do not need to do abdominal exercises regularly to get a beautiful abdomen.


Many people like their abs every time they go to the gym, but this is not a requirement. And some abdominal exercises can even widen the waist. You don’t need to exercise your abdomen regularly to keep your abdomen healthy, and your core will get enough movement during basic exercises. Punctures and squats exercise muscles much better than bending. Therefore, abdominal training once a week is sufficient.

8. If you only do Pilates, dancing or yoga, you cannot exercise your muscles.


In order to get a sculpted and strong body, we need our muscles to work hard. They will work hard in strength training. Generally, muscles burn more calories because it needs a lot of energy to feed and maintain them. Group training courses such as Pilates, dance and yoga are important supplements to the gym, but not complete substitutes. If your goal is to do more than just lose a few pounds and stay in a good mood, remember that strength exercise is also important.

9. Women should do more and less exercise.


The fitness situation of men and women is different. The secret of success in female training courses is to have more stress and shorter rest periods. Women instinctively exercise their muscles until they reach the peak, which is instinctive, because their internal environment can prevent them from overworking their bodies. This is why it is important for women to focus on increasing muscle load by doing more repetitions instead of bearing more weight. A 30-40 second break between representatives is enough for women. In this case, men need more time to recover their physical strength and energy after a heavy workload.


10. It is not good to work harder and eat less.



If you want to lose weight, you must keep the calorie deficit, but not extreme. If you exercise a lot in the gym but eat very little, your body will respond by slowing down your metabolism and switching to an energy-saving mode. This is why you should not exercise every day and reduce calories significantly-it will only consume you and your body. In addition, the overworked body feels more stressed, so it tends to gain weight and aim to store energy. If you want to lose weight, please do not eat within 1-2 hours after the load exercise.

11. Aerobic exercise training must be carried out correctly.


Cardio training is a complete form of training, during which you can train the cardiovascular and respiratory systems, increase endurance and burn fat. If you exercise aerobic all day long, remember that the process of burning fat will begin 40 minutes after you start exercising. This means you will have to spend more than an hour on a treadmill or elliptical machine. If you do aerobic exercise immediately after the strength load training, the fat loss will start from the first minute, which means that 20 minutes of aerobic exercise is sufficient.

Pay attention to the pulse when doing aerobic training-it should be kept within a certain range. If your pulse does not reach the lower limit of your heart rate, you will get very weak results. If your pulse is higher than the upper limit, there is a risk of harm to your health.

12. You can exercise without going to the gym.


If you have good genes and do not overuse harmful food and alcohol, then you can build a beautiful body by yourself without going to the gym. The main factor is regular training. Consistency is 90% of your success. If you exercise at home several times a week, take a walk and follow a healthy diet, you can guarantee success.

Endorphins and serotonin are produced after exercise. In about 30 minutes of exercise, the concentration of happiness hormone in the blood increased by more than 5 times. The effect lasts for about 2 hours.

Do you like to work out in the gym or alone? Tell us in the comments what works for you!

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