Elevate Your Exercise: Finding the Right Workout Intensity

It’s a funny irony that while we want to make everything else in our lives easier, we expect our training to be an absolute pleasure. Listen to people talking about their personal trainers and see how their eyes sparkle when they say: “Our last workout kicked my butt!”Meanwhile, TV shows like Biggest Loser are being advertised, showing people on all fours, crying and asking to stop exercising so that they can catch their breath again. There are even bestselling workout DVDs with names like Insanity that promise to provide the hardest workout you’ve ever tried.

On the one hand, we want mobile devices that do our banking, cars that run on vegetable oil, and fully packaged meals where we just need to warm up and eat, but when it comes to exercise, we insist on the most unbearable experience.

I don’t know about you, but I don’t want to have to change my body like that.

Needless to say, losing weight takes a lot of work, but somehow the Moderna world is convinced that the only way to see results is to smile and endure it while keeping your feet on fire. The way fitness is presented on TV and elsewhere in pop culture: It makes you believe that fat loss means endless cardio, little or no rest between sets, it works until you throw up and strict dietary restrictions. The message is clear: to look good, you need to feel bad; you have to endure suffering.

But what if you don’t?

First of all, the idea that you need to burn a large amount of caloric during training, or even, perhaps, can be considered a myth. Eric Ravussin, weight loss expert and professor at the Pennington Biomedical Research Center in Baton Rouge, Louisiana. the New York Times said that “exercise in and of itself is pretty useless for weight loss.”Son, but was that people consume calories more easily than they can burn, and that the extra burden of exercise stimulates the appetite and makes it even easier to repeat the calories they worked on.

1. Create a realistic diet

Consume 12 calories per day per pound of your body weight. So, if you weigh 180 pounds, you will consume about 2100 calories. Get one gram of protein per pound of your body weight and let 20% of your calories come from fat. The rest of your calories can come from carbohydrates. This is the diet that I recommend in my eBook, The Truth About Bodybuilding and Who I Am. It will work for everyone

2. Lifting heavy weights

Compound exercises such as squats, deadlifts and bench presses were the focus of my own weight loss program. Together, they stimulate virtually every muscle in the body and prevent this muscle from being lost when calories are low. (When the body receives the message that it needs to hold on to muscles, it does so even when resources are scarce.) Repetitions should not exceed eight on their main lifts and should often be closer to five.

3. Focus on Restoration

Intensive training is exhausting and stressful for the central nervous system, the control center of your brain for all your muscle actions. Even if you have regained your breath, you often have to wait longer before performing the next set, because your nervous system is not sufficiently recovered to build the necessary muscles. This can mean breaks of up to two or three minutes between sets, especially if the calories are low and the recovery capacity is impaired.

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