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Training advice

Two pieces from the club: how to build a routine, and how to lose weight without dangerous diets.

Routine and trackingWeight loss and diets

Routine and tracking

Whether you are a beginner or an advanced bodybuilder, the right daily routine matters a great deal. Beginners often neglect it and believe that a lot of training with a lot of food is enough.

A routine is personal. It depends on your experience in the sport, your build, your body fat, the time you have, your job and your chances to rest. It covers the workouts, regular measuring of the body, food, past illnesses and injuries, and medical checks. It must not cost you mental fatigue or motivation: it has to be a routine you can really keep.

An instructor can help you draw it up around your own needs, and most often that is necessary. Set realistic goals and watch the people training around you: the mistakes of others are easier to see than your own.

a week is the best number of workouts for beginners
3 times
of warm-up at the start of every workout lowers the risk of injury
10–15 min
is a realistic time for the first visible results
3 months

At the start, while you train almost every muscle group, a workout should not run over 2–3 hours, and after the first month about an hour and a half. With a well-made routine kept steadily, young people who train seriously can expect remarkable results within a year.

What to measure

Use a tailor’s tape: measuring “by eye” leads to mistakes. Measure at sensible intervals and with realistic expectations.

  • Weight

    One of the most important figures. Depending on your goal it goes up, goes down or stays about the same.

  • Upper arm

    The girth depends on the biceps and the triceps. It is measured with the arm bent at a sharp angle and tensed.

  • Chest

    Usually measured tensed, at full breath.

  • Waist

    An important figure if you carry extra fat or work on that area.

  • Thigh

    The thighs play an important part in a well-developed body.

  • Other

    Depending on your goal: forearms, calves. Height rarely changes visibly.

The instructors of the club

Weight loss and diets

Many people, women especially, come to the gym to lose extra kilograms and tone the problem areas. Later this often grows into a love of sport and good physical and mental shape.

The basic principle is a balance between the calories taken in with food and those burned during the day. The body spends its energy in a set order: first the calories from alcohol, then carbohydrates, then proteins and finally fats, which are mostly an energy reserve.

Why fad diets are dangerous

  1. Their main part is almost always fewer calories, and without other conditions that breaks down muscle mass.
  2. At first the scales show a result, but then comes the “yo-yo” effect: the old kilograms return, often above the earlier level.

The more magical the advertising of a diet, the more dangerous it usually is.

A diet means eating right

You do not have to stop eating properly. Instead of three times a day eat “little and often”, for example five times a day: the portions are absorbed more easily and are not stored as fat.

The advice not to eat after 19:00 does not suit everyone either. If you go to bed after midnight you will get hungry, and it is hard to fall asleep on an empty stomach.

Movement burns the fat

A diet goes together with movement. You need aerobic activity: aerobics, running, dancing, a bicycle or an exercise bike, rope skipping, swimming, hiking. These are longer movements at a low load that bring more oxygen into the body and so burn fat more intensively.

Climbing stairs, skipping rope and cycling are the most effective. Table tennis, walks, football, dancing, swimming and skating are gentler on the joints and suit older people. The club has a stair climber and treadmills for exactly this.

There are also products called fat burners that can speed the process up. The protein bar of the club has a wide range of them.

See the protein bar

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