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Тренировки

Реалистични очаквания от тренировките

ByAdmin

окт. 12, 2018

Мотивацията е едно от най-важните неща във фитнеса, тя ни кара да започнем и да се придържаме към тренировките. Кара ни да си изградим навици и да правим каквото трябва, дори когато не ни се прави. Най-големия враг на мотивацията обаче е  липсата на прогрес, или поне ние така си мислим доста често. Липсата на прогрес е много субективно нещо, защото често се сравняваме с хората с огромни ръце и гърбове по клипове, картинки, календари, филми и във фитнеса. Често хората си мислят, че не прогресират, защото сравняват себе си с другите , които всъщност може да тренират от 10++ години, или дори да използват незаконни, нездравословни медикаменти за увеличаване на мускулната си маса.

Реалистичните очаквания
Ако имате реалистични очаквания, т.е. не си мислите че понеже сте качили 5кг за полесната година, значи нещо не ви е наред, то ще премахнете най-големия враг на фитнеса – демотивацията. Какво са всъщност реалистичните очаквания? Има няколко основни неща които са писани по книги, изследвани и видяни от много хора:

  • Нормалното покачване на чиста мускулна маса за 1 месец може да достигне максимум 0,5-1кг
  • За година може да качите не повече от ~10кг чиста мускулна маса (и то през първата година, като следващите години резултатите спадат почти на половина, т.е. 5кг втората 2-3кг през 3-тата година и 4-5 година спадат до 1-3кг)
  • Свалянето на килограми също изисква много време и често хората искат бързи резултати, но всъщност то трябва да бъде контролирано и не би било здравословно да свалите 10кг в рамките на 30 дни

Разбира се тези неща, не важат за много малък процент от хората които имат генетично предразположение, също така не важат и за момчетата между 15-19 годишна възраст поради високото ниво на тестостерон (мъжки полов хормон), които може да подпомогне за драстично нарастване на мускулната тъкан.
Например, ако сте 60кг , 180см, 20 годишно момче, не може да очаквате да станете като фитнес модел за 1 година, само защото „всички други растат бързо“. Качването на мускулна маса е много труден и бавен процес, изисква се много голяма мотивация, дисциплина и отдаденост. Също така редовно трениране, редовно и добро ядене, добър сън и добро хидратиране. Реалистично би било да си поставите цел от рода на (за горния пример) 65 до 70кг за 6-12 месеца, при положение, че изпълнявате горните условия. Не се демотивираите, не искайте нищо повече от прогрес. Ако направите тези неща след известно време ще усетите невероятно чувство на задоволство, сила и всички други ползи, които идват от тренировките и здравословния начин на живот!

By Admin

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