There are many factors that influence the time that practitioners need to have body fitness . Acting must have :
Gender : Male .
Age : 17 to 36 years .
Length : 168 to 188 cm .
Body weight : Among weight or average weight .
Construction of bone : bones or bones narrow middle .
Type of muscle : muscles short and long muscles .
Activities during the day : no obligations , obligations to school or work ( no more than 8 hours per day ) .
Other sports activities : no more than 1 time per week : athletics , football , basketball , etc. .
Health condition : good , without serious problems .
Dietary habits : 5 servings per day, minimum 4 servings .
As in any sport in bodibildingut sport and fitness , exercisers to begin to deal with this sport , from day one should know their duties . All practitioners must go through several stages that are called differently : the initial phase , intermediate , advanced stage , professional and veteran it .
The initial phase lasts 6 months exercisers exercises , mediation phase of 6-18 months , the advanced stage of 1.5 - 3 years , 5 years on the professional stage and stage veteran exercises over 20 years exercises .
INITIAL PHASE
The initial phase starts from the first day that begins acting exercises .
In the initial stage acting exercises 2 to maximum 4 weeks for all muscles of the body referred to as heating and preparation of all muscle . Acting one day need to exercise some certain muscle groups and the next day some other muscle groups . So within two exercises should exercise all muscle groups and the exercises about 2 weeks should be repeated .
To select the type of muscle groups and the number of exercises and the number of series , repetitions that should be executed , it is necessary to set out the professional coach by not acting himself .
Never dare you not appoint an acting exercise for themselves , because they may suffer bone and muscle injury . The coach is the one who should know the anatomy of the body ( bone and muscle ) , human and recognizes the effect of any exercise on the human body .
After two weeks of exercises , after completing preparation of the muscle , acting should exercise 1-3 months of muscle groups differently . Must have certain preliminary exercises and series and repetitions for each exercise by professional coach , in order to achieve growth acting muscle strength by strengthening the ligaments and bones .
Regarding exercises that should make acting during this initial period of 3 months in rare cases up to 6 months ( when not acting advice you follow the instructions of the coach - and not exercising regularly ) we have developed plans that are compiled separately for beginner exercisers which are certain exercises , repetition , series , resting between series , exercise time and all the advice needed for beginner exercisers .
After completion of the initial phase acting notes these changes , the benefit :
* Increase the force of 3-5 times more , which means that , if exercised , acting weight of 10 kilograms , after 3 months is able to exercise with weight of 30 or 50 kilograms .
* Ligaments and bones are strengthened , bones earn a higher density of minerals , regulate the digestive process - metabolism , regulation of bedtime and also seen an increase in muscle inchoate . Thus, increases muscle mass in all parts of the body .
* The initial phase is very crucial stage for practitioners , because during this phase exercisers should learn the technique of regular exercise , then the correct way to executing the exercises .
PHASE MEDIATING
After the initial phase comes intermediary phase which starts after 3 or 6 months of exercise . Acting in mediating phase should be trained differently from the initial stage . Selecting muscle groups should be different from that for beginners , the ranking and selection of exercises should be different and also the series and repetitions for each exercise should be determined separately for exercisers who are mediating phase .
Program intermediary stage is 4 week program which means they are 4 weeks with different exercises that undergo changes every week .
Phase intermediary if acting exercises with the program and follow the instructions of the coach last from 6 month to 18 month .
Upon completion of the mediation , acting notes these changes , the benefit :
* Increase muscle mass medium - ( average body ) , increased strength , increased sustainability lesser extent , increase muscle elasticity , melting excess fat over the muscles , regulation of the digestive system and speed up metabolism , removal of stress and depression , improve concentration , time of sleep regulation , increased energy reserves in the body , thus more energetic during the day , strengthening the immune system and resistant grip .
ADVANCED STAGE
After mediation comes phase advanced exercisers phase , which begins after half a year of exercises and lasts up to 3 years of exercises .
In the advanced stage exercisers need to increase the intensity of exercises in a higher degree . Regarding the separation of muscle groups referred to as cutting system of exercises is not necessary to change , but it is necessary to have additional exercises , and replication series designed especially to increase the intensity of exercises in a higher degree .
For this reason we have developed two additional weeks to plan four weeks in advance so that practitioners have the opportunity to train with higher intensity . So the 6 -week program is designed especially for advanced exercisers . It should be noted that if ever train, high intensity , it can pass on excessive exercise which results in fatigue , depression and muscle shrinking .
For this reason, 6 -week program is designed in such a way that practitioners train with 2 weeks then 2 weeks of intensive exercises other non intensive exercises and intensity 2 week average . So , 2 weeks of high intensity , 2 weeks with low intensity and moderate intensity 2 weeks .
All this is due to muscle development in a higher level and maintain them out of it that can also be burned - cut. During the advanced exercisers should also pay great importance to food and rest .
After completion of the Advanced Acting , arrives :
* Development of perfectly shaped muscle - ( body fitness ) , increase strength , stability and resilience ideal mass , strengthening bones maximum , ideal body weight , ideal body fat - lean , normal functioning of the digestive , metabolic , strengthen the heart , voltage - circulatory , energetic all day , removing stress and depression , increase immune system - resistant to disease and increased intelligence .
PROFESSIONAL STAGE
Professional phase which is over 5 years experience exercises , acting can continue to exercise programs designed for advanced exercisers Well with 6 -week program which can achieve the maintenance of ideal form muscle muscle growth and also on the level . Acting who is interested in increasing the muscle on the ideal level therefore be too massive , then besides acting exercises program should also have a special program or way of nutrition .
But if acting is always concerned to maintain perfect form of his body ( body fitness ) should continue exercises with 6 -week program . There is no need for additional exercises or series ie higher intensity exercises .
Regarding the professional phase that does not mean that acting exercises 5 years experience is professional , because practitioner characterize many other things that should be in addition to the training experience 5 year break . It is worth noting that although some practitioners are at this stage of the exercises ( those who did not follow certain guidelines and exercises by professional coach ) does not have full knowledge of the exercises and did not have a good technique so how regular exercise the exact exercises properly executed .
VETERAN STATUS
Reach stage veteran exercisers who loves sports , especially fitness . Perpetrators of this phase are those practitioners who have passion fitness . some football or basketball . It is noteworthy Idriz Humolli man with 35 years of coaching experience , which by the way is also known as father of bodibildingut and fitness in Kosovo and Albania , as is the founder of this sport and the author of two books bodibildingut and fitness .
During this long period exercises , practitioners of this phase have very good health , do not complain of any kind of disease and also have maximum vitality in their body . During stage veteran , if not intended, acting competitions bodybuilder should train with moderate-intensity exercise can be trained or 4 -week program designed for practitioners in mediation stage .
So as you can see to achieve body fitness needs of 1.5 to 3 years of exercises .
If acting does not meet the parameters mentioned in the beginning , does not mean that he could not have body fitness , but it may take 6 months or more than 1 year more exercise .
However, fitness is not about all the external appearance but also with her underwear , then with sound body . Without good health we can not be good either . Let us not forget that health is the greatest wealth of man.
For all those who think they do not have time to devote body and their health :
4 workout per week x 4 weeks = 16 workout in 4 - week month .
3 month x 16 months = 48 exercise workout .
48 drill x 1 hour = 48 hours .
48 hours / 24 hours = 2 days.
3 months x 7 days = 90 days
90 days - 2 days = 88 days fitness workout .
Within 90 days , can not find them 2 days to maintain your health and body ?
If we calculate for the first year :
1 year = 12 months .
12 months = 365 days .
4 workout per week x 4 weeks = 16 drills per month .
12 months x 16 months = 192 workout drills per year .
192/24 hours = 8 days.