Sergei Sivets: workouts and diet for weight loss

Author of the site "Athletic Blog", a specialist with a higher profile education, master of sports Sergei Sivets is known to many people who have at least once been interested in the state of their health and body. His training and nutrition programs helped no one hundred men and women to find treasured forms. To that acknowledgment - responses and words of gratitude on Sergey's site. The activity of a young and experienced coach is aimed at promoting healthy lifestyles and the need for physical exercises. The most famous coach programs are exercise complexes for weight loss.

Maybe it's time to start studying?

Physical culture was given due attention in the USSR. Morning gymnastics was broadcasted daily on the radio, and each pioneer began his day with the words: "Open the window! We begin walking on the spot. " Now it is simply impossible to raise a student for 20 minutes earlier for physical training. The importance of development of physical qualities has lost. And not only in children, but also in adults.

In his blog, Sergei Sivets repeatedly cites the words of his teacher, who are the driving force and encourage people to get out of the couch and begin to regularly give their body and body physical activity. And their meaning is this: "Sports do not provide guarantees that the person involved will live longer, but the advantage of physical exertion is that with 100% chance he will be able to stand behind the last glass of water."

Training at any age gives not only a result in the form of a beautiful and tight body, but also helps maintain the energy and fire of youth in your heart. Therefore, it is time to try the action of the sporting method of prolonging the youth of the body and spirit accessible to everyone.

How to train to lose weight

Any physical strain on the muscles leads to energy consumption. However, there are some features in the workouts aimed at burning fat. Sergei Sivets describes these nuances. Losing weight begins when blood circulation increases, which facilitates the active transportation of fat, located under the skin, into the cells and its burning. Such processes are facilitated by cardio training.

The second rule for losing weight is performing dynamic exercises with the load of a large group of muscles. For example, running, cycling, swimming, football, aerobics.

The optimal duration of the session should be 50 minutes, and the frequency of training - 3 times a week.

Fat burning occurs at a certain heart rate (heart rate), which should be 70% of 220 strokes less age. That is, at 25 years of heart rate during fat burning training should be: (220 - 25) * 0.7 = 137.

Here such recommendations are given by Sergey Vladimirovich to those whose goal is weight loss and health promotion. And yet: the accompanying rule to the listed tips remains nutrition for weight loss. The coach has authoring developments in this direction, which can be purchased on a special resource.

Weight Loss Programs

The author of the training programs Sergey Sivets developed them in such a way that it became possible for people to choose the one that suits individual requests in physical development. That is, the coach divided the complexes into male and female; For active weight loss and muscle building; For drying the body and developing endurance; And also to work in the gym, at home or on the street.

Requirements for each program are identical: there should be no contraindications to sports training, and exercises in the complexes are designed for different levels of physical fitness.

The affordable program of Sergei Sivtsa is a weight- lifting run. Firstly, you do not need to pay for a subscription to the gym, and secondly, the lesson is spent without sports equipment.

Cross-country training

Those wishing to have pumped legs, developed respiratory system, normal pressure, good metabolism and at the same time build a beautiful body should pay attention to the training of Sergei Sivts on the run.

The Master of Sports recommends beginners to begin their classes with a ten-minute run at an easy pace. Classes in this mode last for three weeks. In this case, each time should increase the distance. With discomfort, running is replaced by walking, and after the improvement of the condition, training resumes. To complicate the occupation of men, for example, Sergei Sivets advises taking a dumbbell from one to three kilograms. After a three-week training, you can increase the jog time.

The training program "Running for a distance of 3-5 km":

• Running 400 m to warm up the muscles. The tempo is below average.
• Five-minute stretching of muscles.
• Running with interval acceleration. At a distance (3-5 km) you need to run 5 segments at a fast pace of 150 meters.
• Five-minute stretch.

General recommendations of Sergei Sivts on diet for weight loss

A specialist in sports and physical culture in his articles and programs on nutrition for weight loss emphasizes that you can eat tasty food, but at the same time lose weight. Sergey says that it is possible to achieve results by hunger, but not in cherished forms, but in spoiled health. Of course, portions are important, but most importantly, diet food should consist of the right foods.

The main enemies of the ideal figure are, fast-digestible carbohydrates: biscuits, sweets and excessive consumption of fatty foods.

In the diet for weight loss should predominate vegetable salads with low-fat yogurt, white fish for a couple, oatmeal with fruit, low-fat cottage cheese, cereals, greens and chicken breast.

Dietary Recipe

Sergei Sivets not only took care of making diets for losing weight and gaining muscle mass, but also regularly posted on his website information on the preparation of dietary dishes from his subscribers, one of which will be presented later.

A recipe for a delicious salad called "Vegetable Cocktail." Required products:

• cauliflower;
• broccoli;
• Canned peas;
• greenery;
• carrot;
• Bulgarian pepper;
• Olive oil and salt.

Carrots and two kinds of cabbage to boil. In a separate bowl, mix the remaining ingredients, add salt and season with oil. Then combine the cooked products with chopped vegetables. And all - a useful and affordable slimming salad is ready!