Fitness body = healthy body + beautiful appearance.
There are many factors that affect the amount of time a trainer needs to have a fitness body. The practitioner must have:
Age: 17 to 36 years.
Length: 168 to 188 cm.
Bodyweight: Between weight or average weight.
Bone structure: narrow bones or middle bones.
Muscle type: short muscle and long muscle.
Activities during the day: no obligations, obligations at school or work (no more than 8 hours a day).
Other sports activities: no more than once a week: athletics, football, basketball, etc.
Health condition: good, no serious problems.
Nutrition method: 5 servings per day, minimum of 4 servings.
As in any sport, bodybuilding, and fitness, practitioners who start doing this sport, from the first day should know their duties. All practitioners must go through several stages that are otherwise called: the initial, mediating, advanced, professional, and veteran stages.
The initial phase of the trainee lasts 6 months of exercise, the intermediate phase of 6-18 months, the advanced phase of 1.5 – 3 years, the professional phase over 5 years of exercise, and the veteran phase over 20 years of exercise.
The initial phase starts from the first day the exerciser starts the exercises.
In the initial stage, the trainer exercises 2 to a maximum of 4 weeks for all the muscles of the body which is otherwise called warming up and preparing all the muscles. The trainer should exercise some of the specific muscle groups one day and some other muscle groups the next day. So within 2 workouts, all muscle groups should be exercised and this exercise cycle should be repeated for 2 weeks.
For the selection of muscle groups the type and number of exercises, then the number of series, repetitions which must be performed, it is necessary to be assigned by the professional trainer and not by the trainer himself.
The trainer must never assign the exercises to himself, as he may suffer bone and muscle injury. The trainer is the one who needs to know the anatomy of the body (bones and muscles) of the person and to know the effect of each exercise on the human body.
After 2 weeks of exercise, after the muscle preparation is completed, the trainer should exercise the muscle groups 1-3 months differently. There should be certain pre-exercise as well as series and repetitions for each exercise by the professional trainer so that the trainer achieves the increase of muscle strength by strengthening the ligaments and bones.
Regarding the exercises that the initial practitioner should do during this 3-month period and in rare cases up to 6 months (when the practitioner does not adhere to the instructions-advice of the trainer and does not exercise regularly) we have drafted plans which are compiled separately for beginner practitioners where the exercises, repetitions, series, break between sets, exercise time, and all the tips needed for beginner practitioners are specific.
After completing the initial phase the practitioner notices the following changes, benefit:
* Increase in strength, by 3 – 5 times more, which means that, if the exerciser has exercised with a weight of 10 kilograms, after 3 months he is able to exercise with a weight of 30 or 50 kilograms.
* Strengthens ligaments and bones, bones gain a greater density of minerals, regulates the process of digestion – metabolism, regulation of sleep time, and also sees a newly started muscle growth. So muscle mass increases in all parts of the body.
* The initial phase is a very important stage for the practitioners because during this phase the practitioners must also learn the regular technique of the exercises, ie the exact way of performing the exercises.
After the initial phase comes to the mediation phase which starts after 3 or 6 months of exercises. The practitioner in the mediation phase should be trained differently from the initial stage. The selection of muscle groups should be different from that for beginners, and the order and selection of exercises should be different, and also the series and repetitions for each exercise should be assigned separately to the practitioners who are in the mediation phase.
The program for the intermediate phase is a 4-week program which means that there are 4 weeks with different exercises that undergo changes every week.
The mediation phase, if the practitioner exercises with a program and adheres to the coach’s instructions lasts from the 6th to the 18th month.
After the completion of the mediation phase, the practitioner notices these changes, benefit:
* Increasing muscle mass on average – (average body), increasing strength, increasing stability to a lesser extent, increasing muscle elasticity, melting excess fat over muscle, regulating the digestive system and speeding up metabolism, relieving stress and depression, improving concentration, regulating sleep time, increasing energy reserves in the body, ie more energetic during the day, strengthening the immune system and resistant to flu.
After the mediation phase comes the advanced phase of the trainer, which starts after a year and a half of exercises and lasts up to 3 years of exercises.
In the advanced stage, the practitioners need to increase the intensity of the exercises to a higher degree. As for the division of muscle groups, otherwise known as the cut-out system of exercises, it is not necessary to change, but it is necessary to have additional exercises, series, and repetitions designed especially to increase the intensity of the exercises to a higher degree.
For this reason, we have designed 2 additional weeks of the 4-week plan so that the advanced practitioners have the opportunity to train with higher intensity. So the 6-week program is designed specifically for advanced practitioners. It should be noted that if we always train with high intensity, then we can switch to excessive training which results in fatigue, depression, and muscle contraction.
For this reason, the 6-week program is designed in such a way that the trainers train with 2 weeks of intense exercises, then 2 weeks of other non-intense exercises, and 2 weeks of moderate intensity. So 2 weeks with high intensity, 2 weeks with low intensity, and 2 weeks with medium intensity.
All this is due to the development of the muscles to a higher degree and their protection from it that can even burn-shrink. Trainees during the advanced phase should also pay close attention to food and rest.
After completing the advanced stage the practitioner achieves:
* Developing muscles in perfect shape – (fitness body), increasing strength, endurance and elasticity to the ideal extent, maximum bone strengthening, ideal body weight, ideal body fat – fat, normal functioning of digestion-metabolism, strengthening the heart, regulating blood pressure, all energetic during the day, relieving stress and depression, boosting the immune system – resistant to disease and increasing intelligence.
In the professional phase which is over 5 years of experience, the trainer can continue to exercise with programs designed for advanced exercisers, ie with a 6-week program with which he can maintain the ideal shape of the muscles and also increase the muscles on it. level. The exerciser who is interested in muscle growth above the ideal level so be very massive, then the exerciser in addition to the exercise program should also have the program or special diet method.
However, if the practitioner is always interested in maintaining the perfect shape of his body (fitness body), he should continue the exercises with a 6-week program. There is no need for additional exercises or series, ie higher intensity of exercises.
In terms of the professional phase, it does not mean that the practitioner who has 5 years of experience is a professional because the professional is characterized by many other things that he must have in addition to the 5 years of experience of training. It is worth mentioning that some trainers, even though they are at this stage of the exercises (those who have not followed the instructions and exercises set by the professional coach) do not have complete knowledge about the exercises and do not know well the regular technique of the exercises. correct how exercises should be executed.
The veteran phase is reached by practitioners who love sports, especially fitness. The practitioners of this phase are those practitioners who have a passion for fitness. some football or basketball. It is worth mentioning Idriz Humolli, a man with 35 years of training experience, who is also known as the father of bodybuilding and fitness in Kosovo and Albania, as he is the founder of this sport and author of 2 books on bodybuilding and fitness.
During this long period of training, the practitioners of this phase have a very good health condition, do not complain of any kind of disease and also have maximum vitality in their body. During the veteran phase, if the practitioner does not aim at bodybuilding competitions, he should train with a moderate intensity of exercises or he can train with the 4-week program designed for the practitioners in the mediation phase.
So as you can see, it takes 1.5 to 3 years of exercise to achieve a fitness body.
If the trainer does not meet the parameters mentioned at the beginning, it does not mean that he will not be able to have a fitness body, but he will need another 6 months or at most 1 year more training.
However, fitness has to do not only with the external appearance but also with the internal one, ie with a healthy body. Without good health, we cannot have a good life. Let’s not forget that health is man’s greatest asset.
For all those who think they don’t have time to devote to their body and health:
4 workouts per week x 4 weeks = 16 workouts in 4 weeks-months.
3 months x 16 workouts per month = 48 workouts.
48 exercises x 1 hour = 48 hours.
48 hours / 24 hours = 2 days.
3 months x 7 days = 90 days
90 days – 2 days fitness training = 88 days.
Within 90 days, can’t you find 2 days to maintain your health and body ?!
If we calculate for 1 year:
1 year = 12 months.
12 months = 365 days.
4 workouts per week x 4 weeks = 16 workouts per month.
12 months x 16 workouts per month = 192 workouts per year.
192/24 hours = 8 days.
Within 365 days, can’t you find 8 days for your body and health ?!
It is up to you to decide!