Running programs to gain strength and lose fat with Stanozolol

Running programs on allow you to take running training to a new level. FROM

Running programs on allow you to take running training to a new level. Using this section, you will learn:

Understand the essence of running training. You will learn how progress is made in running training, instantly get rid of dozens Stanozolol by Maxtreme by beginners.

Adapt received programs to your own goals. You cannot get the perfect program without a personal acquaintance with a trainer who understands the characteristics of your body, learns about your goals and lifestyle. You can learn how to adjust ready-made programs based on an understanding of the essence of the training process and your goals for this process.

Create your own training programs. You can train yourself without losing the effectiveness of your workouts.

The program for running. Construction principles
Most private problems can be avoided by knowing basic training principles.
Running training is based on an understanding of 3 principles:
The principle of progression of loads. The fundamental principle in sports, without which any schemes are ineffective.
The principle of supercompensation. Regulates the frequency of training, allows you not to fall into undertraining or overtraining.
The principle of gradualness. Allows you to progress at maximum speed with realistic expectations from the training process.
We will analyze these principles in more detail and understand how they relate to your running goals.
The principle of progression of loads in running
The principle of progression of loads in running states: objective training stress should constantly increase. The amount of training load should grow.

An increase in training load is a factor that underlies the set of muscle mass and weight loss while running. Most beginners progress for the first 3-4 weeks, when the body adapts to the load, after which the progress ends. We train in static programs without understanding that at each training session (permissible – every 2-4 training sessions) the load should increase. An increase in objective (subjective sensations from the severity of the workout should remain at the same level) of training stress – the key to progress at maximum speed.

Consider the right and wrong programs for running in terms of the principle of progression of loads.

Until 30 workouts, it often does not reach due to the lack of visibility of progress. Regular 15-minute jogging tone your muscles, help you lose weight, improve your health and keep fit. But in this “system” the principle of progression of loads is not observed – the key to creating an effective program for running.

You can find the continuation of this scheme below.

The difference between the right and the wrong running program is that with equal initial data, the training according to the second scheme increased more muscle, burned more fat, brought the hormonal system to a new level, and improved the lymphatic system. The evaluation criterion for the training program is the result. A dynamic circuit that takes into account the principle of progression of loads surpasses static programs tenfold. And the longer the athlete trains, the more the difference is visible. Static programs work only for beginners who remember physical activity only from school physical education lessons.

Principle of supercompensation

Before drawing up a training schedule, it is necessary to understand what processes take place in the body in various phases of the training process.

We distinguish 5 phases of the training process:

Injury Muscle fibers are injured by the load, the body receives stress from training, with which muscles will be gained, the process of fat burning will start, and physical data will improve. Muscles don’t grow in training! Fat does not burn! Stamina does not increase! Training is the trigger for starting processes that will help you achieve the goals listed above.

Fast recovery phase. Lasts 30-90 minutes after completion of the workout. The nervous system is restored, the level of anabolic and stress hormones returns to normal (not completely). In this phase, it is necessary to give the body a rest. It is advisable not to be very active, to nourish the body with quickly digestible food. Those who want to gain muscle mass can use chocolate, bananas, milk, eggs. When losing weight, it is better to either refuse food at all, move the meal in the interval 90-180 minutes after training, or use amino acids that will slightly accelerate fat burning while maintaining muscle mass.

Slow recovery phase. It lasts until the body is completely restored to the pre-workout level. Read more about how to recover from a workout here.

Supercompensation phase. The body recovers to a pre-workout level and creates a “reserve” – additional opportunities to undergo similar stress with less effort. This “reserve” can be expressed as gained muscle mass, 200 grams of fat lost or an improvement in the functioning of the musculoskeletal system. When the body has created a “reserve” for less stressful passage of the previous training, we can do a little more – increase the load so that the next time the body is adapted to new indicators. This is the principle of load progression, which can only be realized in the supercompensation phase.

Loss of supercompensation. If the athlete did not conduct training in the supercompensation phase, the body stops spending energy on maintaining the “reserve”. The athlete returns to the indicators that he had before the training.

But the newcomer does not make sense to use these tricks.
Signs of the onset of supercompensation are:
The disappearance of pain in the target muscles.
Lack of psychological aversion in thoughts of training. The desire to train.
The ability to do more work than in the previous workout.

Example: today you were able to run for 15 minutes, after which the body refused to continue training. In the recovery phase with the same comfort, you run for 10-12 minutes. After the recovery phase, the same 15 minutes. In the basics of supercompensation – 16-18 minutes. After losing supercompensation – 15 minutes. Training in the supercompensation phase is a little discomfort. You can squeeze yourself out of 17 minutes of running in the recovery phase, but it will be just “squeezing”, and not progress with a little discomfort, as in the supercompensation phase.

Training in the supercompensation phase is a pleasure job. It’s difficult for you, but the training does not turn into hell, and after the end pleasant feelings appear. In the recovery phase, each step seems to be hell, and after training, you want to quit everything and never repeat it. It is important to understand this difference in order to seize the moment for training.

Gradual principle

The principle of gradualness in building a training program allows you to balance the frequency of training and the speed of progress. Beginners tend to want instant results, considering that 20 kilograms gained over 10 years can be burned in a week.

It is physically impossible. We must not forget that progress is a gradual increase in load, taking into account the “feedback” from your body.

Compare training using the principle of gradualism and without using it:

We have two friends – Vasya and Fedya, who decided to lose weight by running. Both weigh 100 kilograms and have equal physical data. Vasya – immediately “pounces” on training, every time he gives everything to the end, runs for 40-60 minutes 5 times a week. Fedya begins with 10 minutes of training 6 times a week.

A week later, Vasya will weigh 96 kilograms. Fedya – 99.

We do not make rash conclusions. In the second week, Vasya from excess load rises cortisol, the main stress hormone. Vasya has to force himself to repeat the feat of a week ago. As a result, he is losing weight to 94.5 kilograms.

Fedya extends the duration of the training to 15 minutes and without much discomfort, losing weight to 97.5 kilograms.

The third week is a real hell for Vasya. The body hurts, there are no mental resources. Intense workouts alternate with breakdowns and fasting in fast food. Vasya takes off just 0.5 kg. Its weight is 94 kg.

Fedya effortlessly increases the duration of the training to 18 minutes and loses weight to 96 kg.

In the fourth week, Vasya missed 2 workouts due to physical and mental overwork. He managed to restrain himself and not “eat the belly” in fast food, and therefore lost another 0.5 kg.

Fedya increases the duration of the workout to 20 minutes and loses weight to 95 kg.

Monthly total: Vasya threw 6.5 kilograms. Fedya – 5.

In the fifth week, because of the huge level of cortisol, Vasya quits training and returns to his previous lifestyle. One and a half kilograms returns to it. Vasya weighs 95 kg.

Fedya increases the duration of the training to 23 minutes and drops 1.5 kg. Its weight is 93.5 kg.

In the sixth week, Vasya continues to rest. Another 2.5 kg. Total – 97.5 kg.

Fedya increases the duration of the training to 25 minutes and drops a kilogram. Total – 92.5 kg.

Vasya returns to training, starts to run with the same intensity, limits himself to everything. The result – minus 2 kg and weight at around 95.5.

Fedya increases the duration of the training to 27 minutes. Now its weight is 91.5 kg.

In the eighth week, Vasya again breaks down. Against the background of intense training, an intensive eating by burgers takes place. Its weight has not changed – 95.5 kg.

Fedya trains for 30 minutes. This allows you to lose another 2 kg per week. The result is 89.5 kg.

For 2 months, Vasya lost 3.5 kg. Fedya – 10.5.

The differences between the results of the first month and the results that we observe in the results of the second month are a demonstration of the effectiveness of the gradual principle. Vasya put much more energy, passion and willpower into training than Fedya. But Fedya built a system thanks to which a stable result is achieved with minimal discomfort. Six months later, we will see a fit athlete Fedya with a weight of 75-80 kg (with an increase in muscle mass) and 100 kilogram Vasya, who by that time will score for training.

Continue to increase the load until the result is satisfactory for you.

Do not hurry. Until the current workout is completed, 100% cannot proceed to the next scheme.

Listen to your body. Do not give up training if you want to conduct it, and do not exercise if the body responds to the thought of running a gag reflex.

This program is suitable for both men and women. The inter-gender difference is that girls should progress more slowly than men, and focus on aerobic exercise.

The above schemes are effective only if three key principles are applied in drawing up a training program for running.