It is natural for people to start a diet or engage in physical activities with a goal in mind, such as losing weight, gaining muscle mass or improving posture over a certain period of time. But how much are the objectives actually consistent with reality?
“It is natural for exercisers to set goals for specific periods. Carnival is the time. You can intensify your training routine with running, bodybuilding, dancing, cycling, but starting activities at full speed might not be a good idea,” says personal trainer Jean Oliveira, professor at Academia Acuas Fitness, in Brasilia.
Nutritionist Laura de Souza Silva, from the Nutrindo o Conhecimento clinic in Brasilia, suggests that results can be achieved faster with multidisciplinary work, including nutrition and physical activity.
“It’s a set. The more comprehensive the plan, the better the chances of success and lasting results. But food plays a key role in the success of all other factors. Without proper diet, it is not possible to do quality training, control stress and have restful sleep,” she says.
first changes
The first changes induced by new eating habits are already noticeable in the first week, with a reduction in water retention, greater availability and an improvement in the quality of sleep.
“Everything depends on nutrition, there are many factors involved and there is no rule. But with 30 days it is already possible to have a significant change, especially in terms of aesthetics”, says the nutritionist.
The evidence of the effort resulting from the training, in turn, usually appears within a period of three to six months, depending on the level at which the person was at the beginning of the training, his biotype and the discipline with which he was trained. which he engages in physical activity.
Oliveira explains that the body begins to adapt to the stimulus in the first training session, but the guarantee of success comes with frequency. “Maintaining an exercise routine over the medium to long term – one to five years – is a total guarantee of success,” he says.
Exercises that strengthen bones and muscles are essential for avoiding disease and other health problems. In addition to improving balance, exercising at least twice a week is one of the secrets to lengthening life expectancy and aging better.Mike Harrington/Getty Images
***Photos-of-people-practicing-physical-exercises.jpgA study by researchers at Tohoku University in Japan shows that 30 to 60 minutes of muscle-strengthening exercises a week is enough.Hinterhaus Productions/Getty Images
***Photo-person-practicing-physical-exercises.jpgAccording to research findings, the risk of premature death among people who move is between 10% and 17% lower than that observed in sedentary peopleAdvertisement by Catherine Falls/Getty Images
***Photo-person-practicing-physical-exercises-7.jpgExercises that use your own body weight, such as bodybuilding and sports, are some of the recommendations. In addition, activities such as Tai chi and yoga are also indicated to strengthen bones and muscles.Nisian Hughes/Getty Images
***Photo-person-practicing-physical-exercises-5.jpgKeeping the body active also helps improve menopausal results, post-surgery periods and can help prevent bone fractures, for example. In addition, it also helps increase energy, improve mood and sleep.skaman306/Getty Images
***Photo-person-practicing-physical-exercises-3.jpgAccording to experts, people who exercise for at least half an hour a week demonstrate a reduced risk of death, heart disease and cancer. One hour a week of muscle-strengthening activity was also linked to a reduced risk of diabetes.Tom Werner/Getty Images
***Photo-person-practicing-physical-exercises-4.jpgMuscle and bone mass in the human body peak before the age of 30. From that age, a natural decay begins. That is, people who start exercising in their youth will have increased bone and muscle strength throughout their lives.Thomas Barwick/Getty Images
***Photo-person-practicing-physical-exercises-8.jpgPeople who exercise after 30 reduce the body’s natural sagging, maintain bone and muscle strength, and live much better lives Justin Paget/Getty Images
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create habits
For some people, reaching the goal can be even more difficult due to the difficulty in making physical activity and healthy eating habits a lifestyle. A study from University College London, England, shows that it takes people an average of 66 days to transform a new behavior into an established habit in their routine.
The survey conducted by health psychology researcher Phillippa Lally looked at the habits of 96 people over a period of about three months. Each of the participants chose a new habit to follow, such as drinking a bottle of water with lunch or running 15 minutes before dinner. They had to report each day whether or not they performed the task and how automatic it was in their routines.
At the end of the 12 weeks, the scientists observed that it takes, on average, 66 days (two months) for a new behavior to become automatic in people’s routines. How long it takes to become a habit varies greatly, ranging from 18 to 254 days.
At the end of the day, the important thing is that to get to day 66 or 254, you have to go through day 1.
Personal trainer Jean Oliveira gives some tips for those who want to maintain discipline in physical activities in the coming months to achieve the desired shape:
- Find a physical activity that you enjoy;
- Choose an easily accessible gym;
- Improve activities over time;
- Have bodybuilding as a core activity;
- Have a balanced diet;
- Hydrate yourself;
- Establish a schedule for routine physical activity.
“We all want to be alive in five years. It’s best to be physically active, this will always be the best way to ensure many ‘fit’ carnivals,” says Oliveira.
Supplementation
There are those who believe that it is possible to get a body with defined muscles only with the use of dietary supplements. The nutritionist states that supplementation is welcome when food fails to satisfy all needs or to facilitate some meals and make the diet more varied.
“When there is a lack of some vitamin or mineral, supplementation becomes essential to guarantee the balance and correct functioning of the organism. The supplements that bring the most benefits are whey, creatine, caffeine and omega 3,” says Laura.
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