Скорость прогресса в спорте

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Обычно под прогрессом в фитнесе мы понимаем визуальные изменения фигуры, что, конечно же, является далеко не единственной пользой от занятий спортом.

Давай определимся, на какие визуальные изменения можно гарантированно рассчитывать при условии, что твоё питание точно рассчитано и строго соблюдается, а тренировки
в зале или дома интенсивны и регулярны.

ПРОГРЕСС ПРИ ПОХУДЕНИИ

Устанавливай для себя реалистичную скорость потери подкожного жира: 0,5%–1% от веса тела. Чем больше лишних кг, тем быстрее при физнагрузках они уходят. Чем меньше их остается, чем ближе ты к цели – тем медленнее процесс.

Пример: Наша гипотетическая Лена из начала гайда устала лежать на диване с сериалами и решила похудеть с 65 кг до 60. 0,5% от 65 кг – это 325 г в неделю. То есть, за месяц она потеряет примерно 1300 г. А к своей цели дойдёт за 14–16 недель.

Не забывай, процесс похудения не линейный. Тебя ждёт: – метаболическая адаптация (организм приспособит свои энергозатраты под новую калорийность);

– плато;
– и вследствие этого – пересчеты калорийности.

Это – реалистичные цифры, если ты хочешь терять жир, сохраняя мышечну􏰀 массу. При условии, конечно, что учёт питания ты будешь вести дисциплинированно и ответственно.

ПРОГРЕСС ПРИ НАБОРЕ МЫШЕЧНОЙ МАССЫ

Какого прогресса ждать, если нужно набрать мышечную массу? Скорость набора сильно зависит от интенсивности тренинга и генетических данных и совершенно не зависит от пола. На одинаковой тренинг-программе женщины и мужчины набирают равное количество мышечной массы в процентном отношении к своему весу. (На эту тему имеется обширная доказательная база.) Поэтому цифры, указанные ниже, подходят и для мужчин, и для женщин.

Средняя возможная скорость набора мышечной массы:

– у новичков (первый год тренировок в зале): 0,5–1,5 кг в месяц;
– у продолжающих атлетов (1–2 года тренировок): 0,2–1 кг в месяц;
– у опытных атлетов (свыше 3 лет тренинга): всего 0,09–0,2 кг в месяц.

Поэтому если ты новичок, не упускай свой шанс начать тренироваться сразу же методически верно и максимально интенсивно. У тебя есть год, чтобы построить крепкий фундамент.

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