The athletes training on weight certain time ask the question – how to keep the gained kilograms after passing of this cycle? At many the task to be engaged all the time isn't necessary. For preservation of muscles it is necessary to know several important features of the organism.
Instruction
1. Estimate in a new way the diet. When the person trains strongly for the set of weight, consumption of protein has to be raised. Be weighed and increase this indicator by 3. It will also be standard daily rate of protein for the organism. For the adult it is about 240-300 g. But it will be too much for maintenance of weight. To cut this indicator approximately by half. Then your organism will begin to consume slightly above standard daily rate of the ordinary person. It will also help to support weight.
2. Eat at regular intervals. Besides, you shouldn't forget also about constancy of meal. It is very difficult to eradicate old habits at once. Let's say for the set of weight you ate 5-6 times a day every 3 hour. Reduce this quantity to 4 times. Then you will be able to support weight in balance.
3. Train 2 times a week. If you want not just not to lose weight, but also to keep the muscle tone, then you nevertheless should go to the hall. Of course, any more it isn't necessary to exhaust itself the 3rd or 4-times trainings in the week 1.5 hours. Lift iron on Tuesday and Friday, training 60 minutes. Pay attention, first of all, to basic groups of muscles: breast, back, hips, shin, shoulders. Perform no more than 3-4 exercises for one training and at once go to the dressing room.
4. Perform the general warm-up exercises in the mornings. Supplement the training cycle in the hall with usual physical education. It will help muscles to be restored quicker from former loadings. Make for yourself the individual set of exercises. In general, any of them has to include surely extensions (back and legs), bendings forward and back and also leg swings and hands. Carry out them after morning jog or house after awakening.
5. Have a rest after any sort of activity. Guarantee of preservation of weight after the course is in spending less calories, than you consume. Only by means of the good dream and rest during the day you will be able to achieve this objective. Also try to keep internal balance even in case of stressful situations.