The secret to getting the best results from your workout

Many people believe that by strictly following the training of a friend or acquaintance, or even the exercises done by a celebrity and quoted in a magazine, they will achieve the same positive results they claim to have. However, this does not always happen.

A workout can be very effective for one person, but not so much for another. Because, the objectives of the two are not always the same. Below, the story of Fernanda Moura, lawyer, 24, shows just that.

“Noticing that my friend was losing weight and getting a very beautiful body, I asked her to give me her training so I could follow him in my gym too. To help with weight loss, I got into the habit of running and, within a month, really lost weight. But did I notice that my body was not going as I expected? My legs were getting thinner, but did I still have a tummy? that bothered me? and fuller arms. My friend, on the other hand, lost a lot more weight on her upper body and could keep her legs thick and well shaven. It was then that I felt that the training that was good for her, for her body, was not the best for me ?, says Fernanda. "That's when I chose to hire a personal and after that I started to get the expected results," he adds.

Juliana Parreira, teacher, 26, also says that it took a while to reach the expected results with her training. "You were already working out and had a fixed idea that you wanted to lose measurements on your hips?" which I've always considered wide - but even though I lost weight, I didn't see that result. I was getting frustrated and even thought about giving up working out. But after good conversations with my nutritionist and my gym teacher, I came to the conclusion that I couldn't change that trait of mine. My broad hips were genetic and that I couldn't change with exercise. From then on I started to look at training more lightly and be more satisfied with the other results I could get, he says.

The different body types

Reports like these show that in addition to different goals, each person has their own characteristics and adapts differently to a particular type of training.

An important point to note is the body type of the person. The best known are the gynoid pattern (popularly known as 'pear') and the android (popularly known as 'apple').

Women with the gynoid pattern have a body structure of larger hips and legs compared to the upper limbs. Already people with android pattern, are larger in the abdomen region and generally have thinner legs. There are also the bodies popularly called the "pod", which are those of tall, thin people who generally have difficulty gaining weight and / or muscle mass.

However, despite these definitions, it is noteworthy that no body is equal to another and a person will always have its particular characteristics.

The Importance of Individualized Training

Weighing in all this, the secret to achieving good results is not that complicated: you need to seek guidance from a physical education professional who can give the person an individualized training.

Smart Fit professor Adriano de Oliveira Silva explains that the training must be individualized so that the goals are achieved, respecting the biological characteristics of the person, taking into account the history of exercises performed, whether there is an injury or not, and the time to be given to train ?, he says.

The professional explains that, first, one must respect the biological individuality of the person. That is, it is no use trying to greatly reduce the size of your hip if you have the pear / gynoid pattern; or want to exaggerate the muscles of the legs, being an android pattern ?, says.

Adriano points out that women with the gynoid pattern have a larger hip and leg body structure compared to the upper limbs, but this does not mean that they should train more legs and buttocks than upper limbs. • A whole body workout series is recommended. The same goes for women with other "body shapes," like the android pattern, for example, "he says.

A good example of complete training, according to the teacher, is: leg press on the machine, bench press on the machine, flexing table, row on the machine, abdominal on the machine, abductor chair and lower back on the machine.

It is worth mentioning that regardless of your goal? if you want to increase lean mass, lose weight, or just get an improvement in fitness? It is necessary to seek the guidance of a Physical Education teacher."It will guide the control of training variables (for example: repetitions, series, interval between sets and training frequency), so that results can be safely achieved," says Adriano.

The professional adds that what will help in obtaining the results is not only the choice of exercises, but the triad: efficient and hard training, diet consistent with the expected result and appropriate rest. Following these principles, the goals will be achieved according to the biological individuality of the person.

Team Beats Exercise (May 2024)