Lose weight without exhausting workouts and dangerous diets. Insanity is the most extreme circuit workout in the world

Training aimed at increasing muscles creates a high load on the body, which is quite difficult to withstand. Excessive tension and lack of willpower can force you to stop exercising, which is why it is not always possible to get an athletic and well-trained body. Refusing to exercise, the athlete loses the accumulated result, and in order to avoid this, you need to adjust yourself accordingly.

Not Enough Stimulus to Workout

A set of beliefs and arguments that allow you to set yourself up for further work supports a person, not allowing you to turn off the intended path. As practice shows, one desire is not enough to perform the exercises.

Motivation often disappears for the following reasons:

Overwork

Long sessions can tire a person. Muscles, ligaments and other elements of the musculoskeletal system hurt, which may cause the desire to visit the gym to disappear. To get rid of this problem will help training according to a clear plan and good rest;

Bad feeling

Exercising through force, you will overstrain your body, which is why training causes negative impressions;

Laziness

The most obvious and banal reason. It limits the possibilities of a person, forcing him to do nothing where visible results could be achieved. Rest always looks more attractive than work, but it can give more visible moral and psychological pleasure;

Fear of stepping out of your comfort zone

This reason is no less pernicious than the previous one. People quickly get used to living the way they are used to and sports activities deprive them of their sense of comfort. There is always a desire to escape from inconvenience and difficulties;

krepatura

A high load provokes the production of lactic acid, which causes severe pain that lasts for several days. They often undermine self-confidence and force them to stop exercising.

If you are just planning to start classes, it will be useful to know in advance what difficulties you may expect. There's no point in wishing quick results, since it cannot be achieved - the set muscle mass the natural way is slowly. If you don’t see results in the first two weeks, you need to keep working for the long term.

Knowing what awaits you after the start sports exercises, you can prepare for them in advance, and not break loose in the very first months. You should not react to the words of envious people, continue to develop your body and do not miss classes, having secured the right motivation.

How to keep sports habits?

Short-term motivation is one of the main reasons novice athletes stop exercising. You should not study just to prepare for some important event, because after them there is a temptation to relax and indulge in saving rest. To survive, you need to find the right motivation.

There are five ways to help you not give up after a grueling workout:

Set a clear goal

To do this, it is enough to give a clear answer to the question - why exactly did you decide to go in for sports. Do you need to lose weight, create a clear muscle relief, improve your body or find a new hobby? Only you can give yourself the answer. Such a goal will become a powerful motivation and self-motivation, it should cause a desire to achieve it at the mere thought of it;

Clear time frames

Having set a goal, you need to determine the date before which you can achieve it. It should be indicated on the calendar, it should not be some indefinite time period. The date must be constantly updated in memory, remind yourself of it by creating a bright poster and calendar marks;

Realistically assess your capabilities

The goal must be achievable and objective. If you understand that it is impossible to lose 10 kilograms in a week, then set yourself more realistic and affordable goals. In this case, it is better to underestimate yourself in order to maintain confidence in your abilities;

Make a plan

The goal and the timeline are the ladder you can climb, and the points of the plan are the steps you will climb. At the planning stage, you will find out the type necessary training, their number per week, program and other particulars. A clear plan, expressed on paper, will be an additional motivation;

Any difficulties?

Use the services of professionals. Experienced trainers are able to solve any problem related to classes. They will provide you with basic information, help you choose the best exercise equipment and the nature of the exercise. Also, the coach will help you stay on track, reminding you of your own decision to start training.

It is important to remember that sports should bring maximum pleasure. Athletes do not torture themselves in grueling workouts, but improve themselves by training their spirit and body. Internal confrontation is one of the most difficult obstacles. There will always be a desire to skip class, not go to the gym and refuse to run. You need to force yourself to leave the apartment to continue working.

Simple conclusion - act together!

If exercising alone is too difficult and the motivation for exercising is lost, find a friend who also wants to start training. Together you can achieve great results, as comrades always enter into tacit competition, trying to outdo each other. Communicate actively, share your achievements in in social networks, it will further motivate you.

To prepare truly hardy, both physically and mentally, soldiers, the armies of the world use the hardest grueling training. Each country has its own effective methods training of "universal soldiers", taking into account the peculiarities of the mentality of the people around, the tactics of a potential enemy and the characteristics of the terrain. Fullpiccha offers to get acquainted with the most spectacular of them.

19 PHOTOS

1. China: Police academy cadets are trained in the mud to practice skills in disaster areas. (Photo: China Daily/REUTERS).
2. China: Chinese people's army fighter crawls in a plastunski under fire and burning barbed wire. (Photo: China Daily/REUTERS).
3. China: melee attack training. (Photo: China Daily/REUTERS).
4. China: breath holding training underwater. (Photo: China Daily/REUTERS).
5. China: soldiers train outdoors in minus 30 degrees. (Photo: China Daily/REUTERS).
6. South Korea: squad members special purpose exercising in ice water. (Photo: Kim Hong-Ji/REUTERS)
7. Latvia: Canadian soldier goes under the ice during NATO exercises. (Photo: Ints Kalnins/REUTERS).
8. South Korea: Korean and US Marines train in the mountains. (Photo: Lee Jae-Won/REUTERS)
9. Thailand: marines The United States in an annual exercise with their Thai counterparts. During the exercises, they have a chance to drink the blood of a cobra. (Photo: Athit Perawongmetha/REUTERS).
10. USA: Soldier 10 Special Forces Group parachuting along with a specially trained dog. (Photo: Manuel J. Martinez/US Air Force)
11. Japan: Self-Defense Forces soldiers are training to land from a cargo helicopter in a combat zone. (Photo: Yuya Shino/REUTERS)
12. Taiwan: After a nine-week Amphibian training program, a cadet crawls on his stomach with his hands tied, a distance of 46 meters over jagged corals and rocks. (Photo: Nicky Loh/REUTERS).
13. Belarus: a candidate for the elite special forces unit "maroon berets" passes the hardest obstacle course. (Photo: Vasily Fedosenko / Reuters).
14. Belarus: maroon beret breaks through burning concrete blocks with his head. (Photo: Vasily Fedosenko / Reuters).
15. Israel: soldiers from the Golani brigade must run a 43-kilometer march to complete a refresher course for endurance. (Photo: Baz Ratner/REUTERS).
16. Gaza Strip: Palestinian militants from the Al-Aqsa Martyrs Brigade are training in anti-Israeli exercises. (Photo: Suhaib Salem/REUTERS).
17. Syria: members of the Kurdish Liberation Army train on the stairs in the fire. (Photo: Rodi Said/REUTERS).
18. Iraq: the representative of the Shiite militia, the main driving force in countering the Islamic state, demonstrates the skills hand-to-hand combat at the graduation ceremony. (Photo: Alaa Al-Marjani/REUTERS).
19. Iraq: final exercises in the desert before graduation from the Shiite police academy (Photo: Alaa Al-Marjani / REUTERS).

PEOPLE take up training too hard mainly for two reasons. Some believe that the more, more often and longer they exhaust themselves with exercises, the faster and more reliably they will lose weight. For others, classes seem feasible and also enjoyable, so they keep increasing and increasing the load, trying new workouts, etc.

Excessive exercise leads to the so-called "overtraining syndrome". But we must understand that “excessive load” is a relative concept. Someone (and far from professional athletes) 15–20 km of running daily is normal, because they have been running for a long time and came to these kilometers gradually. And for others, 5 km of running is too much, after 5–6, overtraining does not even occur.

How to find out?

Overtraining can be earned in absolutely any form of physical education, from exercises with dumbbells to walking. The symptoms are always the same:

Muscle weakness. In other words, even the usual loads seem heavy, arms and legs move more slowly, there is not enough strength. Often the desire to go to training and bring it to the end disappears. A person takes his own lethargy for laziness and struggles with it, alas, destroying his own health.

Decreased appetite and insomnia. The first for those who are losing weight, out of ignorance, seems to be a plus. However, this, alas, is not the decrease in appetite that allows you to comfortably and. This is a nervously excited or, conversely, inhibited state in which a person “lives on coffee”, eats only chocolates and at the same time literally “cannot put any normal food into himself”.

emotional stress. The person is depressed, irritable, worried over trifles, afraid of hypothetical failures.

Frequent colds, viral infections (herpes), fungus, sudden allergies. If they appeared to you for the first time or were there for a long time, but worsened, you should think: what has changed in your life? Perhaps you are using more public transport, freeze, there have been changes in your personal life? It is worth sinning for overtraining if you have recently been training more than other beginners, or if you have significantly increased the load some time ago. As a rule, during overtraining, there is not one symptom from those described above, but several.

Increased heart rate and increased blood pressure. They can be caused not only and not so much by overtraining. However, if there are other symptoms, and most importantly - the pulse and pressure "jump" obviously during or after training, it's definitely time to reduce the load.

How to prevent?

Overtraining most often lies in wait for those who exercise irregularly, "in a ragged rhythm" and at the same time tend to "catch up on lost time." For example, only on the weekend and during this day he tries to drive away everything that he overate during the week.

The second in the risk group are lovers of excessive power loads. Of course, everyone has their own "excess". It is believed that increasing the weight of weights by more than 20-40% per week can lead to overtraining, although, of course, everyone is individual.

In general, sports science believes that overtraining syndrome is more often caused by attempts to dramatically increase strength, speed, sharpness, and other explosive qualities. Endurance classes, that is, low and medium intensity, are safer.

So let's try to give some practical advice how to avoid overtraining:

When training for endurance, start with half an hour and extend the time by no more than 5-10% per week. Even with such gradualness, the lesson should not last more than 1.5 hours.

Start with weights equal to household weights: dumbbells should not be heavier than a bottle of water, a bag of groceries. Increase the weight gradually, by 10% per week.

If you can't do 3 times a week, do at least one. It's still better than lying on the couch. But don't try to do as much in this one time as other people do in 3 workouts! Even if you are used to training 4-5 times a week, and suddenly had to drop to two, each of these sessions should be no more than 10-15% longer or harder than usual.

Pay close attention to your subjective feelings. You should not indulge your laziness, but if the reluctance to train arises when you have stressful circumstances: work rush at work, stress in your personal life, you have had an illness or you are going through menopause, listen to yourself. It’s not worth quitting workouts at all, but making them half as short or lighter, or even replacing them with walks, can be useful.

Professional coaches say: “Better to undertrain than overtrain.” By following this advice, you will reach where best results than if you exhaust yourself and test your health for strength.

At first, going to the gym seems like an unpleasant, routine and onerous duty. But once you get into what is called “getting into it”, you will understand why people love to play sports so much and want to achieve more serious results than before.

Three workouts a week will not be enough for you. You will have a desire to work even harder and with more dedication.

And now you are already becoming obsessed with sports and cannot live without it.

You think that the more often you do exhausting workouts, the better.

However, you must understand that excessive physical activity does more harm than good.

Today I will talk about 8 negative consequences of overtraining and excessive passion for sports.

1. Deterioration of personal relationships

An obsession with exercise causes you to isolate yourself from family, friends, and social life.

You don't even insure anyone gym, because they are too focused on a rigid set and rep plan.

2. Failure at work or school

Work and study in the list of priorities fade into the background.

Training becomes the main business of life.

If it were up to you, you would do the exercises in an office or classroom.

It is difficult for you to focus on professional activities or lectures if you have previously failed in the gym.

A weakened body is most susceptible to injury.

Excessive and exhausting training can lead to tendon and ligament sprains, dislocations and fractures.

You are also likely to experience frequent pain in the muscles and other parts of the body.

4. Heart failure

Moderate exercise strengthens and heals the heart.

But constant fatigue from too much exercise can weaken it.

You will cause even more damage to this vital organ if you do not eat right.

5. Weakened immune system

As you know, during sleep, the body is restored, and cells are renewed.

Overtraining interferes with these processes, and exhaustion leads to a weakening of the immune system.

You become more prone to colds, headaches, fevers, and other illnesses.

6. Amenorrhea

People who exercise too much end up burning out a large number of fat.

When this happens to women, it can lead to the absence of menstruation for several cycles.

If amenorrhea is repeated too often, the woman may become infertile.

7. Insomnia

Moderate physical exercise can improve sleep.

However, if you have insomnia or trouble falling asleep, then you are clearly overdoing it.

During exercise, the body is stressed, and cortisol begins to be produced in it.

This hormone prevents relaxation and immersion in healthy sleep.

8. Depression

If you abuse training, you become like a drug addict.

You cannot live normally because you are literally dependent on them.

Without exercise your mood drops, and the case may end in depression and low self-esteem.

Thus, the meaning of sports is lost, because you do it to be healthy, and not weak and depressed.

If you observe an addiction to training, then you need to take certain steps to solve the problem.

Don't wait for your body and mind to suffer from your own actions.

How often do you train?

Do you think it can be harmful?

Before each workout, do a warm-up for the joints and dynamic stretching to warm up and activate the muscles. After training, also do not forget about, Special attention give to the muscles that worked.

1. Bodyweight training

This workout is suitable for those who do not have access to free weights. It helps to work out the muscles of the arms and chest, hips and buttocks, pump endurance.

This seemingly easy complex becomes a real challenge if you perform it many times and do not rest between sets.

• Sprint 200 meters.
• 10 pushups.

• 10 climbing exercises.

Perform the complex as many times as you can in 15 minutes, try not to rest between exercises.

2. Training to work out the main muscle groups

It's a hard workout that hits the triceps and pecs, hamstrings and core, builds endurance, and just leaves you exhausted in a puddle of sweat. In addition to push-ups, there are only two exercises in this workout.

• burpee

• Jump Squats

Structure of the complex

1. 50 burpees.
2. 50 jump squats.
3. 40 pushups.
4. 40 jump squats.
5. 30 burpees.
6. 30 jump squats.
7. 20 pushups.
8. 20 jump squats.
9. 10 burpees.
10. 10 jump squats.

It's okay if you can't do 40 push-ups or jump-ups in a row. Just do until muscle failure, then rest a bit and continue. The main thing - do not delay the rest, the complex should be very intense.

3. Workout with lunges and pull-ups

If you have a horizontal bar, try this workout. It combines exercises on the upper and lower parts of the body: pull-ups pump the muscles of the arms and back, and lunges in motion - the hips and buttocks.

Pull-ups can be performed with any grip, strict or swinging. If you don't know how to pull up yet, you can use rubber bands or do eccentric pull-ups.

Walk 15 meters lunges, then do pull-ups. Start with 10 pull-ups and reduce the number of pull-ups in each subsequent set: 15-meter lunges → 10 pull-ups → 15-meter lunges → 9 pull-ups → 15-meter lunges → 8 pull-ups and so on until one.

If you want to load your legs better and have access to free weights, you can do lunges with light dumbbells or a barbell plate raised above your head.

4. Workout with dumbbells

Each of the exercises pumps several muscle groups at once, so this workout helps keep the whole body in good shape and does not take much time.

• Reverse lunges, 10 reps on each leg.

• Squats with dumbbell press up, 10-12 reps.

• Dumbbell bench press with one arm, 10-12 reps per arm.

• Standing dumbbell row, 10-12 reps.

Complete 2-3 circles. Rest between exercises - no more than 30 seconds.

If you don't have a bench press, do the same exercise on the floor.

5. Second workout with dumbbells

Training pumps the muscles of the core, buttocks and rear surface hips, back, chest and triceps.

• Romanian deadlift with dumbbells - 12-15 repetitions.

• Lifting dumbbells in front of you and to the sides - 12-15 repetitions. Two lifts - one in front of you, one to the sides - count as one repetition.

• Dumbbell plank row - 10-12 reps.

• Push-ups - until muscle failure.

• Dumbbell bench press - 10-12 reps.

Finish off by doing a superset of 20-30 jump squats or rock climbing exercises, rest for 30 seconds, and then on one leg or arm for as long as you can.

6. Plyometric training

For this workout, you will need dumbbells and an elevation. Be sure to warm up before exercising to prepare your body for the plyometric load.

• Stepping up the hill with dumbbells: 4 sets of 4-6 reps with each leg. As a hill, you can use a stable chair, a bench in the park, a cabinet in the gym.

• Jumping on a high pedestal (or other hill) - 4 sets of 4 reps.

• Jumping over an obstacle - 4 sets of 4 jumps. As an obstacle, you can use dug tires, emphasis in the gym, or some other low objects that you can jump over.

Rest two minutes between sets.

7. Training with basic equipment

For this workout, you will need a basic set of equipment that can be found in any gym: a barbell, dumbbells and a horizontal bar. If you are exercising at home, you can replace the barbell with dumbbells.

The workout is divided into three parts, in each of them you need to complete three circles.

Part 1

• Lunges in motion with a barbell on the back, 10 reps on each leg.

• Plyometric push-ups, 5-10 reps.

• Box jumps, 5-10 reps. If there is no elevation, do long jumps.

Part 2

• Bulgarian split squats with dumbbells, 10 reps per leg.

• Burpees, 10 reps.
• Pull-ups, 5 reps.

Part 3

• Pull-ups reverse grip, 5 repetitions.

• Jumping out with a change of legs from a lunge, 10 repetitions on each leg.

• Romanian deadlift, 10 reps.

Of course, such workouts will not help you pump up a mountain of muscles, but they are quite suitable for maintaining a good physical form and endurance, muscle tone and cardiovascular health.

It is also a great option for when you need to keep fit, but there is no way to go to a good gym.