When it comes to training, so much information can be confusing and discouraging. Each goal requires specific stimuli, and understanding this is crucial to achieving results intelligently and sustainably. Do you want to increase muscle mass, lose fat, or simply improve your well-being?
We'll show you how to choose the right workout for each goal.
1. Hypertrophy: gaining muscle mass with strategy
If your goal is hypertrophy (gaining muscle mass), you need a workout focused on strength and volume.
🔸 How to train?
• Weight exercises (machines, dumbbells or body weight)
• Sets of 3-5, with 8-12 repetitions per exercise
• Rest intervals between 60-90 seconds
🔸 Frequency:
Training each muscle group twice a week usually yields more efficient results.
🔸 What not to forget:
Nutrition and rest are just as important as training to build muscle.
🔸 Supplements that can help:
Whey protein, creatine, and BCAAs can optimize muscle recovery and growth.
2. Fat loss: burn calories intelligently
For those looking to lose fat, the ideal is to combine exercises that increase heart rate with resistance training.
🔸 How to train?
• HIIT (high intensity) workouts
• Functional circuits
• Strength training with little rest between sets
• Cardio (running, cycling, elliptical)
🔸 Frequency:
4-6 days per week, alternating intensity to avoid excessive fatigue.
🔸 What not to forget:
A controlled calorie deficit and adequate hydration are essential to enhance fat burning.
🔸 Supplements that can help:
Thermogenics, L-carnitine and proteins (such as whey or casein) to preserve lean mass.
3. Well-being and health: movement as a lifestyle
If you're looking for well-being and to maintain an active body without a specific focus on aesthetics, the ideal is to find activities that you enjoy and motivate you.
🔸 How to train?
• Mix of functional and cardiovascular training
• Mobility and stretching exercises
• Low-impact practices (walking, yoga, pilates)
• Light weight training to maintain strength and prevent injuries
🔸 Frequency:
3-5 days a week, respecting your pace and needs.
🔸 What not to forget:
Prioritize regularity and fun. Movement should be enjoyable, not a chore.
🔸 Supplements that can help:
Multivitamins, omega-3 and proteins to complement your diet.
4. The importance of rest and consistency
Regardless of your goal, it's during rest that your body recovers and evolves. Taking days off, getting a good night's sleep, and maintaining consistency in your training are key to lasting results.
Conclusion
Training with purpose means knowing exactly what you want and aligning your workouts with that goal, without complications. Need help defining a plan or finding the ideal supplements for your goals? We have a team ready to guide you!
💬 Leave a comment with your current goal and how we can help you on your journey.
👉 Visit PROFIZIC and find quality supplements to optimize your results!