Do you want to lose weight or gain muscle? In this article we show you which are the appropriate workouts for each goal.
Remember that it is always good to start your workouts with the help of a trained professional.
Anyway, here are the correct types of exercises for each purpose. Get comfortable and enjoy the reading!
Workout for losing weight
If your goal is to lose weight, then you probably want to start your weight training as soon as possible, don’t you? But let’s go in parts!
And of course, before you rush into the series, talk to the instructor at your gym. And there is no need to be ashamed to ask, after all, he is there to help you find the best series for you.
Let’s see which is the best exercise to lose weight.
HIIT training, or High Intensity Interval Training, is a set of exercises that must be performed at high intensity in order to speed up the metabolism and promote the burning of as much fat as possible.
The exercises are performed in an intense way to raise the heart rate a lot, and for this reason it is more suitable for those who already practice some kind of physical activity, although there are HIIT workouts for beginners, but they consist of a series of easier exercises.
Workout for gaining muscle
In this workout, many sets are performed, with 50% or 60% of your total capacity.
However, only one exercise is done per muscle group, and there are 10 sets of 10 repetitions for each group. This type of training should be done in cycles, lasting a maximum of 4 to 5 weeks.
It is highly recommended for when the person trains regularly, but, even with all the effort, is not seeing any more results, that is, it breaks the so-called plateau effect – a defense of the body for survival, a reduction of the metabolism.
In case he cannot finish all the sets, the recommendation is to decrease the repetitions, but never the weight used. Breaks of 90 seconds should be taken between sets to work the muscle in an ideal way. The practice must take place three times a week, with an interval of one day.
You should maintain the exercise chosen for each muscle group until the end of 4 or 5 weeks. Prefer those that use large muscle groups rather than isolated muscles.
Don’t stop exercising as soon as you start to feel pain
When you feel pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white fibers of the muscle start to break down, leading to hypertrophy during the recovery period.
However, if the pain felt is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or reduce the intensity that the exercise is performed to avoid the risk of injury.
There you go, now you know what are the ideal workouts for gaining muscle or losing weight.
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