Warm up!

To complete a workout plan, it's essential to prepare for it. Primarily mentally, but you'll also need a lot of other things without which you'll be hopelessly facing such a challenge.

 

 

Determination is far from enough; if you don't eat properly, don't drink enough fluids, don't take vitamins, the intense strain will make you sick in the first week, causing you to lose interest in working out for months. So let's get to it, let's go through what I'm talking about in more detail.

1. Medical examination

I can't stress enough how much strain your body will be under during such a 60, 70, 90-day program, or however many days (you shouldn't force intensive training for longer than 3 months). Get at least an ECG examination, but blood and urine tests are also recommended. This way, you'll train more calmly, knowing that you don't have any health problems, so you can truly focus only on the workout.

2. Consultation with a personal trainer, lifestyle coach (lol f*ck), I don't know what's trendy now

Let's clarify a few things, and what the difference is between a good and a crappy personal trainer. For a real personal trainer, this is their profession, their JOB, they take it seriously, and it defines their whole life. Lifestyle, training, and continuous acquisition of knowledge, then its proper transfer. Since this is their life, they also keep themselves in good condition. However, beware of those who became personal trainers because Duna House was full, or they were sick of Zepter work and found this as a last resort, because they think it's enough just to go to the gym, dish out advice without any background knowledge, and hit on girls. These lazy assholes are easily recognizable. So avoid those who are obese (though they might still be good trainers, they just screw up everything), can't answer your questions immediately and just stammer, put together a 5-day workout plan for you in 2 minutes, and if they don't use at least 3 words you don't understand. These only hinder you + throw money out the window.

Speaking of prices. The price of a personal training session/occasion is 4000-6000 HUF, a complete workout plan costs a maximum of 25,000 HUF, this is realistic. I go to a categorized gym myself, anyone who asks for more, well, to each their own, but beyond this, you won't get much extra service, for this price you can work with a qualified, well-prepared professional. I'm only writing this so that if someone is going to a gym for the first time, they don't get ripped off too badly. But this is not typical.

Personal training is typically a profession where those who are truly good professionals and can show results survive. You can measure this by your own progress, but it's enough to see how many clients they have. Naturally, if they're fully booked: good, they're passed from hand to hand. If they're bad, they just wander around the gym all day, if it's always good for them, and they've been working for a while, forget it.

Well, I think I've written enough about this, let's move on.

3. Nutrition

I could describe it in two words: F*CKING IMPORTANT.

If this is in order, you can succeed. If you slack off, the whole program will fail. So look at yourself, decide what you want to achieve, how much you hate yourself in front of the mirror. Then talk to a professional who will create a personalized diet plan for you. I would warn everyone against the 90-day diet; the only bigger scam is educating gypsies. You can try some diets downloaded from the internet, intended FOR ATHLETES, but I definitely recommend a diet prescribed or approved by a professional. Simply because it will be personalized. Whether you want to lose weight or gain mass, they will set your daily required calorie intake.

The right ratio of the holy trinity of protein-carbohydrate-fat, that's the essence.

The goal later on would be that once you've reached the appropriate weight or appearance, you won't have to follow these diets point by point, and then blow up the whole thing by going to a crappy McDonald's after your diet is over. The ultimate goal of these cures and workouts is to change your lifestyle. Though I can explain this to women who, at the slightest emotional fluctuation, open a tub of ice cream. Or they just have a boyfriend.

I don't want to deceive anyone. This won't work for 85% of people because they are weak, because they don't care about life. Because they already have a girlfriend or boyfriend (I hate that word), and then they can look like a pile of crap. For girls, this is doubly, even triply true. They feel they can neglect themselves. Well, bullshit, my dears, these are the seeds of nice little infidelities and breakups, not to mention a decrease in sexual life (I got a little sidetracked).

I will follow two types of diets, divided into two parts; firstly, because I am 96 kg at 186 cm, so for the first 24 days I will follow a more radical diet, which I hope will rid me of 6-8 kilos.

This will be followed by a more permissive, muscle-building, protein-rich, yet ideal diet for sports for the remaining 40 days. The change here is that this can now be varied, the diet is much more diverse, and it gets you more used to the independent meal planning process (hahh).

BREAKING!!!!!!!! FLUID INTAKE: 3, but preferably 4 liters a day, NOT fruit juice, NOT Fanta and the like, NOT over-sweetened iced tea and NOT 100% (of course) orange juice.

Mineral water, milk (1.5%), regular tea, that's it. If you absolutely want some flavor, then light cola, maximum 0.5 liters daily, maximum three times a week.

Girls: just because you drink light cola with your meals doesn't make it diet food. Just thought I'd mention it.

The "just" problem

Eat these, and only these, don't override the diet. "Just this one chocolate, I've been working out for 8 days anyway" doesn't count. No small cheats, no wavering. Simply no, because the smallest deviation can cause your entire diet to collapse like an avalanche, not to mention that a chocolate eaten after a 3-week diet is like dropping an atomic bomb on your body. Your body will process the previously unseen substance senselessly and store it down to the last crumb. Not least, the "just now, just one chocolate" will also be "just now, just one chocolate" a few hours later, and then we might as well just go to hell. It's all over, you no longer run the 5 km, then you skip the ab exercise because it's "just 1 ab," and in the end, you realize you don't even go to work out anymore because you're "just skipping this day."

4. Vitamins

This is also important, but I won't write it multiple times because I'm obviously highlighting these because they are important. I take two types of vitamins: a stronger one specifically for sports, and a so-called daily needs vitamin, one of each in the mornings.

And then.

BCAA performance-enhancing and muscle-preserving amino acid supplement: I take this only and exclusively before and during workouts, it's a very useful little thing. This won't make me muscular, lest there be a misunderstanding. It only prevents me from losing muscle mass instead of fat during workouts and fasting.

Aaaaaand the indispensable protein, which we force down in shake form. Without this, don't even start anything, without this (repetition) training would be like... I need to find a cool little analogy here, I don't have it yet... After workouts and after 7-8 PM, only and exclusively drink this.

5. Attitude and Inspiration

You have to endure it!!!!!! Draw strength from everything, anything. Look at the overweight colleague stuffing a cocoa roll into their bloated red face. The uncomfortable, overweight people at a nightclub. Listen to self-help CDs (get lost), it doesn't matter what you cling to. Remember at every moment when you might waver why you started all this, remember the moment of your decision, the hard workouts behind you, and the desire to change.

It's not going to work, just saying.

Almost no one succeeds on the first try. Perhaps by the 8th-10th attempt, yes, but even then it's not certain. It's a bit like quitting smoking; anyone who has been massaging one of the most wonderful things in the world for a long time knows exactly what I'm talking about. I created this blog because I've been trying this since I quit smoking. Completing a multi-week workout plan. I quit that too, I'll do this too, I don't care how much I suffer, and this blog will be my crutch (self-convincing text, check? awesome).

64 days…

6. Costs

There will indeed be costs. While prices may vary individually, a constant, fixed cost must be accounted for. Let's be a bit Jewish, let's look in detail at how much such a program costs.

36 gym workouts, where I go, 3-month pass 27,500, monthly 11,500

protein shake 2 boxes 20,600

vitamins 7,900

food for 2 months 90,000–110,000

BCAA 12,800

Roughly 160,000 HUF is the total, that's how much it costs to pay for that illusion. I mean, if you're ugly, you can do anything; crap is still crap, right.

7. Accessories

A few things that aren't strictly necessary but can make working out easier. Anyone with an iPhone or Android phone should definitely download the Runkeeper app. It knows everything it needs to, and I think even what it doesn't. You can set what type of workout you want to do (there's even a wheelchair workout, no joke). According to GPS, it maps out your route, tells you the distance covered every five minutes, calculates km/minute ratio, manages music, so it's a useful little app.

Clothing. Let's stick to running. I need to run enough, precisely 18x6 km, there are plenty of specialized blogs for this, e.g., http://futo.blog.hu/, on what to wear, what material for what weather, I won't bore myself with that now. What you definitely need: good shoes. Adidas has this Techfit top, that's damn good, and a warmer long-sleeved piece isn't bad either, preferably made of waterproof material, so you can run in the rain. You'll sweat heavily, but if it doesn't feel bad, it's not working, right? This is the basic, the origin, and then everyone can color it as they can or want, the point is to run the distance in the first few weeks, time doesn't matter now.

A good piece of advice. Nobody should run for time first, because it's a guaranteed failure. You'll lose interest in the whole thing. Just finishing the run will be enough of an achievement. There will be some low points, I guarantee it.

Gloves for the gym. You can try with sponges too, but that's humiliatingly 90s.

Shaker for protein shakes. Practical. You put the powder in, the reception girls put the milk in, so you don't have to buy it there. You save a lot of money, which you can then spend on girls. Everyone wins.

8. Training

Light and shadow. Where the cops appear, sooner or later there will be a crime. We can keep elaborating with such cheap analogies, but the bottom line is, there is no effective training without diet, and no effective diet without training. I won't explain why you can try diets without exercise; in this case, I'd like to take the opportunity to wish you pleasant cellulite viewing and dreaming of plastic surgeons.

As for exercising without a diet: run two laps around Margaret Island, die under 10 km, then eat anything, saying you've worked out now. Great. Awesome. Anyone who does this, please send me an email, I'd like to personally express my contempt.

Gym

First of all, this is such a big and crucially important point that I'll write a separate post about it. In advance, much depends on the correct execution of the exercises. If you do them incorrectly, well, it's better and, in my opinion, worth more to stay home and jerk off. A well-executed workout, though challenging, brings the desired results. I won't start explaining how to correctly perform each exercise; there are suitable websites with video illustrations for this. http://body.builder.hu/edzesek_index.htm4 You can check them out.

Running

Margaret Island loop + bridge from Jászai Mari Square or Heroes' Square all the way down Andrássy Avenue, Roosevelt Square, back Andrássy, Heroes' Square oooor City Park. I don't really have anything to add to this, except perhaps that it's great for picking up girls on the island, even while running.

Swimming

Hajós Alfréd Swimming Pool, 2 km, 1 km freestyle, 500-500 m breaststroke and backstroke, if you're lucky, you won't have to struggle in the 33-meter pool, but why would you be lucky?

That's it.

This 70 days will end around mid-to-late March. I was considering including mountain biking, but I just gave myself a huge slap to come to my senses in time. There will be a similar challenge in May, which will serve as my direct preparation for summer, so I can wander half-naked at Sound even at night during Kalkbrenner, because it's a sure thing they'll invite him again this year.