Konrad Gacy's training is part of his GACA SYSTEMS slimming program, which consists of diet and exercise. It includes 5 training systems that are implemented successively at individual stages of weight loss, incl. aerobic, anaerobic and medical fitness training. Check what Konrad Gaca's training is and what effects can be obtained by exercising according to its principles.
Konrad Gacy's trainingcomplements his proprietary weight loss program GACA SYSTEMS. As its author argues, in order to lose weight, it is not enough to just diet - it is necessary to combine proper nutrition with exercise. Only an individually selected nutritional program along with a specially developed training program allows you to improve metabolism and accelerate the fat burning process. Thanks to this, we lose weight not only during exercise, but also after its completion.
Who is Konrad Gacy's training for?
The training and diet program developed by Konrad Gaca can be implemented by the majority of people who are struggling with overweight or obesity. It is targeted at almost all age groups - from teenagers to the 60+ group. The program also does not provide for weight restrictions - both people who are slightly overweight and very obese people weighing over 250 kg can join it. GACA SYSTEMS is especially recommended for people suffering from hypertension, type II diabetes, orthopedic problems and anemics. Due to the specificity of certain diseases, the program cannot be used by patients with cancer, type I diabetes, allergy sufferers allergic to gluten and people with a strong lactose intolerance.
Konrad Gacy's training - 5 training systems
Konrad Gacy's training is based on 5 training systems, which are successively included at individual stages of weight loss, counted in weeks. Each of the systems is designed to "attack" fat cells from a different angle, which allows you to maximize the fat burning process. The training involves the use of various forms of physical exercise (aerobic, anaerobic) and additional devices (rehabilitation ball, treadmill, vacuum capsule, vibrating platform, etc.).
1. Aerobic training
Aerobic training includes exercises where energy forworking muscles is delivered as a result of aerobic changes. It begins in the first week of weight loss. One training session lasts from 50 to 80 minutes and requires a heart rate of 60-70% HRmax. With this heart rate, the energy needed by the muscles is obtained mainly from fat, and to a lesser extent from muscle and liver glycogen.
Devices used in aerobic training are:
- bike (horizontal and vertical)
- treadmill
- stepper
- rowing ergometer
- elliptical machine
In addition, the following exercises are used:
- nordic walking
- jogging
- cycling
- swimming
2. Anaerobic training
Exercises in which the energy supplied to the muscles comes almost entirely from anaerobic changes in muscle glycogen. Anaerobic training consists of:
- abdominal muscle training (from the third week),
- Flexi training - designed for women and engages the muscles of the arms, buttocks and the inner thighs (7th week),
- Fitness training - designed for women and men, activates the muscles of the chest and thighs (the last weeks of weight loss).
Exercises in anaerobic training are strength-based and involve performing (depending on the level of advancement) from 1 to 12 exercises in 1-4 series of 15-30 repetitions. There is a break between sets of 30 seconds and 1 minute between exercises. The load level varies from 60 to 70% CM (Maximum Weight).
Devices used in anaerobic training:
- machines with stacks and "semi-free" weights,
- training benches,
- bars and dumbbells.
3. Medical fitness
Exercises included in the third week of the slimming program. Their goal is to improve stability, coordination and increase the range of movements. They contain elements of sensorimotor training (performed on unstable ground).
Devices used in Medical fitness:
- gymnastic mats
- rehabilitation balls
- tapes and tubings
- sensorimotor berets
- Bosu
4. Vibration training
Training conducted on a vibrating platform, which activates the neuromuscular fibers, contributing to a more effective breakdown of fat cells. As a result, cellulite is reduced, ligaments flexibility and strength are improved, bones are strengthened and the production of collagen and elastin is increased. The training will be activated from the 5th week of the slimming program.
5. Vacuum training
Trainingit is carried out in a special vacuum capsule. It consists in walking on a treadmill with the simultaneous use of a vacuum pump. As a result of "suction", the blood supply to the skin improves and the metabolic process is accelerated. During this training, you can lose up to a few centimeters in circuits, incl. abdomen, buttocks, thighs Activated from the fifth week of the slimming program.
On the next page you can read the rules of slimming training according to Konrad Gacy
Secrets of effective slimming training according to Konrad Gacy
Especially for people who want to achieve success in losing weight, Konrad Gaca revealed some tips for proper training:
- People who are just starting to lose weight should set a clear goal, for example: I want to lose 10 kilograms. It is also helpful to visualize the effects of training. As Konrad Gaca advises: “The power of self-suggestion has enormous power. Let's imagine, for example, our own hands, which are getting firmer - then they will really be like that. "
- The training is only effective when your heart rate is 55-60% of your maximum heart rate. Exceeding this value reduces the effectiveness of fat burning. Therefore, before starting to lose weight, it is worth getting a watch with a heart rate measurement function.
- Each training plan should include an appropriate amount of time for recovery. It is a mistake to exercise every day without a day to rest. As Konrad Gaca says: "If we exercise too intensively, the body does not have time to regenerate, which results in overtraining and interrupting the continuity of the weight loss process."
- Beginners should start with calm training, during which the body will gradually get used to the greater loads. "It is optimal to prepare the body for 2 trainings a week - the trainee does not feel excessively tired and reluctant to exercise, on the contrary - the exercises start to give pleasure and become a kind of relaxation."
- Do not forget to drink water regularly - good hydration is a prerequisite for accelerating metabolism.
- Pay special attention to the technique of performing the exercises. As Konrad Gaca warns: "Exercise performed incorrectly, sloppily and without the supervision of a specialist can do more harm than help."
- The last 2-3 minutes of weight loss training is the time when we should give our body time to cool down and return to a calm pulse. At the end of the training, we slow down the turnover and lower the heart rate - thanks to this, the effects of exercise will be significant for the body throughout the day.