If you want to turn fat into muscle, or, more precisely, lose weight and gain muscle mass, do not rush to do long, exhausting workouts in the gym. In fact, the body is not able to simultaneously work in energy reserve mode and in energy expenditure mode.
Regular exercise can undoubtedly change the percentage of tissue in the body - reducing the amount of fat and increasing the amount of muscle. However, it is incorrect to say that fat can in any way directly transform into muscle.
PERE is more difficult than it seems
The essence of PERE cannot be avoided: if you are not losing weight, you need to either reduce the amount of “energy in” or increase “energy out”.
But, as you may have already noticed, all this is somewhat more complicated than the usual “eat less, move more.” You may also need:
- Get quality sleep to improve recovery, metabolism and regulation of hunger hormones.
- Turn to stress reduction techniques - meditation, deep breathing, walks in nature.
- Increase the amount of non-exercise activity, for example, parking the car farther away, walking more, using the stairs instead of the elevator, alternating between sitting and standing work.
- Replace high-intensity workouts with calmer workouts to improve recovery and reduce overall stress.
- Focus on quality of products instead of quantity.
- Operate with macronutrient composition, for example, eat more protein and fiber; add carbohydrates while cutting fats, or vice versa.
- Experiment with the frequency and timing of meals, based on personal preference and convenience.
- Keep a food diary for a while: make sure you actually eat as much as you think (at least approximately).
- Consult your physician and other specialists if the measures taken do not help.
Sometimes the solution is on the surface, and sometimes you need to rack your brain to find the right technique. PERE works if you are willing to consider all the factors. You do not want?
Then here are 5 examples when it seems to you that PERE is not working. If you understand each one, you will see that the principles of PERE are unchanged.
How to maintain muscle mass while losing weight
How to build muscle and burn fat at the same time is a more difficult task. This process of qualitatively changing the “composition” of the body is called recomposition. You need a balance between training and nutrition in which the body has time to receive the energy and load necessary for muscle growth, and fat deposits do not have time to appear. The following conditions are important for proper recomposition.
Get adequate, long-term sleep of at least eight hours. If the body does not recover, the muscles do not receive energy for growth, and you do not receive motivation to exercise.
A slight calorie deficit, no more than 25% of your normal weight maintenance diet.
Enough protein in the diet to strengthen muscle fibers. On a protein diet, the body burns fat, not muscle.
Don't avoid "good" fatty acids in foods (fatty fish, avocados, olive oil, nuts). In fact, they are very important for building the cells of our body.
You must have a strict drinking regime to replenish the lack of water in the body and maintain water-salt metabolism during training.
Direct all efforts to retaining the already developed muscles. Use low-repetition (5-8 or 8-10) exercises with heavy weights, do not waste energy on unnecessary elements.
Give yourself enough time to rest, don’t train too hard.
If all of the above conditions are met, the accumulated fat will be broken down, and the muscles will retain their shape and even continue to grow. Is it possible to turn fat into muscle this way? No, tissues will never transform into one another, but the processes of their change can be “parallelized.”
How to lose weight if you're fat
Tolstoy, in order to lose weight and then pump up, you need to do two things - eat right and train properly. That is, you need to start cutting, like bodybuilders, only they strictly burn fat, and you will just need to dry out until you have cubes. How to pump up a fat teenager? Just follow the rules listed below, because the scheme works for absolutely all ages.
When losing weight, fat people must adhere to the following rules:
If you are a fat teenager and want to get pumped up, then follow the above rules and stick to a diet. That is, I want to say that there is no difference between an adult man or a teenager. The processes in the body are identical, the only difference will be in the number of calories consumed and the load. The teenager will accordingly need to eat less and put less strain on his body.
“Here I am...”
Fat and muscle are completely different things. Fat and muscle have nothing in common; these cells differ both in their content and purpose. And turning some cells into others is pure magic. If you mean that during physical activity you will break down a bunch of fat deposits and it is this energy that will be used for muscle growth, then this theory does not work in practice. See the answer above.
But I’ve been working out for a couple of months, but I’ve become noticeably pumped up and lost weight!!
Firstly, it has long been a proven fact that a person sometimes evaluates himself, to put it mildly, inadequately, so forgive me, but there is a possibility that your changes are visible only to you. Secondly, the whole point is that any beginner starts with “empty” muscles . They have virtually no supply of some important substances, and the fibers are completely unprepared for stress. After several workouts, the process of adaptation of the body begins and the inclusion of more and more fibers in the work. In addition, a large amount of those most important substances accumulate, in particular creatine phosphate and glycogen, due to which the cell cytoplasm increases in volume. This is why muscles become larger. That is, it is not muscle growth (hypertrophy) that occurs, but the usual “inflation”. It seems to you that you have achieved results thanks to your amazing training program, and fat has turned into muscle, but you will see that the progress and such stunning effect will stop very soon.
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Diet is the best way to gain weight
Everything here is extremely simple. To gain weight, you need to eat a lot. So much so that grocery store shelves are constantly empty and the world community is forced to send humanitarian aid to your city.
If you suddenly run out of food and you need to eat urgently, you can eat pet food. This, of course, is not the best choice, but what can you do to become 100 grams closer to your cherished goal.
The basis of the diet should be carbohydrates, there should be about 4-5 grams per 1 kg of body weight. Carbohydrates are found in porridge, vegetables, and flour products.
Next comes protein, about 2 grams per 1 kg of weight. Most of all it can be found in meat, fish, dairy products, all this is animal protein. There is also vegetable protein, but it is absorbed by the body much worse, so you shouldn’t rely on it too much.
Also, skinny guys should not forget about fats, but there is no need to cover everything with mayonnaise. The priority source of fats is fish, nuts and vegetable oils.
At first you may not be able to eat as much, but you can increase the portions gradually.
If the weight still doesn’t increase, then you need to increase the portions and pray that you don’t get torn apart.
In any case, modern medicine has not yet recorded cases of overdose of buckwheat, so go for it.
In one of the articles, I talked in detail about how to eat for a skinny guy.
Endurance training at home
The best workout at home for endurance is when it is built on the principle of circular training, that is, you perform a large number of exercises with little rest, each list of exercises is divided into so-called series, the main rest will be rest between series, which last on average 2-3 minutes.
One series includes the following exercises:
- Squats
- Push ups
- Running in place or on an exercise bike (treadmill)
- Plank exercise
- Jumping rope
- Pull-ups (if you can’t, use a partner’s help or replace it with push-ups)
These exercises are performed for 30 seconds, followed by a 10-15 second rest, and a transition to a new exercise; when you finish the last exercise, you should rest for 2-3 minutes and start a new series. There should be at least 3-4 such series in one workout.
Intense jumping rope
Is it easy to pump up?
Building a beautiful body CANNOT BE A SIMPLE EVENT, because the body must feel the benefits of growing big muscles.
Muscles are very voracious things, so the body will do its best to prevent their growth.
To hypertrophy (increase) muscle tissue you need to perform very specific actions and have the knowledge to quickly achieve results.
But if everything is so simple, why do so few people around you, me, all of us have beautiful bodies?
This is where the main difficulty lies.
People give up quickly.
You see that from year to year I am gradually, very smoothly gaining muscle mass. Systematically, hardworking and constantly.
I'm not bragging, don't think so, friends. Simply, it's a fact. To build a beautiful body, you need to be patient.
To pump up your body you need:
Formulate a specific goal for your training. Surprisingly, many people immediately want everything and nothing at the same time. Decide what you want, and then create a training cycle for yourself based on this goal.
Prepare your body for stress. There are special techniques that will help the body better engage in the training process, which will then result in rapid weight gain.
Development of muscle feeling. This is an improvement in the conduction of signals sent from the brain to the muscles.
It is important to feel the muscles you are training.
Train taking into account supercompensation. You can read about this concept in this article.
Stick to a healthy diet
Nutrition must be structured in a certain way, as a rule, with a controlled excess of calories. This should also include effective supplements that will also provide significant progress.
Constant progression of load. It's not just the weight on the bar. This also includes increasing the number of repetitions, approaches, exercises, and super techniques. Not only motor units must progress, but also other systems (energy, central nervous system, nutrient storage system, etc.).
Clear progression control. Without the correct, and most importantly, without CONSTANT entries in your training diary, you will not see progress. Therefore, you need to write down, build on these records, and then ANALYZE your gains.
Correct load accents. Why should a girl without a waist (apple figure) work out her oblique abdominal muscles, or a man with narrow shoulders work out his biceps and chest first? You need to focus on the right muscle groups, which should be selected individually.
Use of microperiodization. You can’t go far with just a linear progression of loads, so we need to use the additional reserves of our body to break through the natural ceiling.
Accelerators. There are inexpensive, and most importantly, legal and EFFECTIVE supplements for increasing muscle mass that are not harmful to health. In war, all means are good.
And this is at least, friends!
Do you think I can tell you all this in one article?
Of course not.
Even a series of articles is not enough to describe everything in detail, with examples, with step-by-step, minute-by-minute instructions for action, and most importantly, so that it is useful to you.
That is why I created a new course “Extreme Mass Gain. Hard work and consistency”
, in which all these and many more points are discussed in great detail.
“Extreme Mass Gain” is a cool training manual on gaining quality muscle mass.
The course covers detailed training programs for men and women, scheduled PER MINUTE. Everything has been told! Step by step what to do to achieve significant results.
Also, nutrition plans are considered, listed by calorie content for a variety of body types.
The course has a theory that is closely intertwined with practice, but the most important thing that is there is the PRACTICAL SECTION, because it is there that STEP-BY-STEP ALGORITHMS of actions for gaining muscle mass are written.
- Training programs scheduled minute by minute.
- Calorie based meal plans.
- Instructions for adjusting weight gain.
- Regimen for taking growth-promoting supplements.
- The most effective meal times with scientific clippings from real studies.
- And many many others.
If you ask what is more real...
If we speculate purely hypothetically which of these two is “more realistic,” so to speak, then I am inclined to lose weight (burn fat).
Because building muscles without steroids is very, very difficult and requires a very long time and a competent, comprehensive approach to training, nutrition, recovery, etc. And in addition to this, it will be even more difficult to maintain these muscles if you manage to pump them up. Something will happen there, you’ll get sick, you won’t have time, you’ll stop eating, a million moments = the muscles will immediately start to flow...
And in addition to all this, it will not be the same muscles, not the lean form that people are used to seeing, for example:
These are all chemists (athletes using doping)
In order to lose weight (burn fat) from the body, an ordinary person does not need any anabolic steroids, etc.
It will take time (depending on the initial state of the person and other factors that I described), desire, motivation, willpower, etc. - yes, yes, yes, this is not easy, but, ultimately, with regular correct actions on nutrition, training and recovery = a person will achieve the desired result (lose weight, burn fat from the body) and will look good, without excess fat, beautiful, sexy, etc.
And most importantly: a person will be able to record this result (his form) forever.
That is, with losing weight = achieving great results = much more realistic (feasible) than pumping up those muscles that many people want - without understanding - that those muscles they dream (want) looking at various athletes from magazines, etc. = created not naturally (but with the help of doping). That's what I want to say.
And when I say to maintain the resulting shape forever (after losing weight), this does not mean that a person will be able to eat everything again and do nothing, as before, relax, etc. = in order to constantly look good, you still need to adhere to the same proper training, nutrition, recovery, and healthy lifestyle in general.
But! When you have already lost almost all the fat from your body = you look cool / good = you will no longer have such strict restrictions as before (for example, at the beginning), everything will be much easier, more comfortable, you will already understand this whole process from A to I, what and how, and you’ll just keep your form, in short, everything will be easier there.
I don’t know if I was able to explain why I think that losing weight is, so to speak, more “real” than actually growing muscles (without the use of chemicals or anabolic steroids), I hope so.
In general, don’t misunderstand that muscle growth and weight loss are both quite complex processes. In other words, working on a beautiful body is never easy. This is the only way I can answer the question in the article...
Get the most complete and up-to-date (advanced) information on muscle growth, weight loss, with all the subtleties, secrets, nuances (which I don’t talk about in free access on the site), with all the experiments, experiments, scientific data, 10 years of practical experience, you can in my training courses:
If you don't mind/feel sorry, share the link to this article on social networks (social buttons are below). This is the best you can do, I will greatly appreciate it.
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Monday, July 8, 2019
Psychological factor that prevents you from pumping up
You need to understand that it won't be easy. If you are naturally thin, you are unlikely to be able to gain weight quickly. This is a long and difficult path.
Not only will you not be able to pump up in a month, but the result will also have to be constantly maintained. Are you ready for this?
At the initial stage, you will meet people who will make you doubt; these are fanatics of the “thick and thin bone” sect, who firmly believe that the thin will not become powerful, and the fat will not become graceful.
You can also “burn out.” You’ve been working hard on the machines for the second week, but you still have difficulty opening the door to the gym, and this depresses you a little, because you want everything at once.
After some time, your tired brain gives you the idea that maybe it’s not so important to be a jock, because your mother already says that you are the most beautiful, and in general, the main thing is your soul. And all these rocking chairs take a lot of time and effort, proteins are expensive, in short - it’s much easier to go and lie down on the sofa, because we’re all going to die anyway
Motivational videos will come to the rescue, where huge guys lift unrealistic weights, although they could work in a factory and raise the country. It fills you with fighting spirit with a bang, you immediately want to go into the gym and pump iron, spattering saliva and then everything within a radius of two meters, and scare away even the most ferocious big men with your screams and moans. After all, all this is for the sake of a higher goal.
In order not to give up halfway, you need a goal that will motivate you and force you to improve every day. You need to clearly set the task and get closer to completing it. In short, if you really want it, everything will work out.
Should I be afraid that my legs will become pumped up?
Let's start with the fact that not all guys can pump up to the size of a normal man, but here you, such a fragile princess, came into the gym, looked at the dumbbell twice and left like a closet, who will be called to protect the city in the event of an attack by Godzilla.
If you knew how guys suffer trying to pump up their skinny legs, you would probably be surprised.
It will be difficult for you to pump up your legs. The main hormone responsible for muscle growth is testosterone. Girls have a billion trillion times less of it than boys. This means that your chances of pumping up are so negligible that it’s embarrassing to even talk about it.
To pump up your leg muscles even a little, you will have to work hard in the gym with huge weights, eat a huge amount of protein and recover for the rest of the time.
If you just train your legs with moderate weight, eat right and don’t overdo it, then you will simply get toned thighs and calves and get rid of extra centimeters.
It’s still more difficult for a skinny person
Naturally thin guys often have a hard time gaining weight.
.
This is all thanks to accelerated metabolism. No matter how many calories you throw into the firebox, they will be used up. Here you need to calculate the proportions well and lean more on carbohydrates - for energy. Even a couple of kilograms is very difficult for skinny people
, but, as a rule, this is quality mass.
On the other hand, a fat guy already has mass
, he needs to lose weight and at the same time take into account that the basis of mass is fat. It's easier to lose weight than to gain weight. If you move and don’t eat too much, work on yourself, then in any case the weight will start to go away, you will become better. Of course, the quality of your muscles is another matter, but the fact that you will not be so fat is 100%.
The misconception that through exercise you can “pump fat into muscle” is one of the popular myths, especially among novice athletes. In reality, the processes of fat accumulation and muscle growth are completely unrelated to each other and have nothing in common. To convince you of this, we will examine this issue in more detail.
Mechanism of fat storage
The growth of adipose tissue in the body of a healthy person is directly related to the caloric content of his diet, and in particular, to the balance of calories consumed and expended. If this balance is positive, fat will accumulate, and if it is negative, fat will be broken down. In simple terms, subcutaneous fat is accumulated excess energy obtained from food.
Fat begins to be consumed only when there is a negative balance of calories consumed and expended and, first of all, serves as “fuel” to provide the body with energy.
Mechanism of muscle growth
Unlike the growth of adipose tissue, the process of muscle growth is an adaptive response of the body to regular intense exercise. It is influenced by several key factors:
- Load intensity
- Consuming enough protein
- Concentration of anabolic hormones in the blood
At the same time, the presence of pronounced adipose tissue cannot affect the speed and efficiency of muscle growth. Moreover, a large percentage of body fat, on the contrary, will slow down progress in the gym, since it increases the level of female hormones and reduces the production of anabolic hormones.
Thus, the opinion that subcutaneous fat can be turned into muscle has no basis and is nothing more than a myth.
Who is easier to get pumped up: fat or thin?
There is an opinion that it is easier and faster for an overweight athlete to pump up in the gym, but in reality this is not the case. Overweight people themselves are quite large in size, and therefore from the outside it may seem to many that they are progressing well in terms of muscle gain. Although if you analyze the structure of the body, it turns out that it has practically not changed at all - the basis of the mass, as before, is subcutaneous fat.
Meanwhile, naturally thin athletes, in my opinion, have a number of advantages in the gym. Firstly, the quality of their muscles will be much better (due to the low percentage of fat). Secondly, they won’t have to waste time losing weight and drying out. Thirdly, they are better at exercises with their own weights (pull-ups, push-ups, etc.), which are many times more effective than isolated movements.
Therefore, before you begin full-fledged mass-gaining training in the gym, I recommend taking care of reducing subcutaneous fat, if you have it clearly expressed. This will allow you to significantly improve muscle quality in the future and progress faster in the gym (by reducing estrogen levels and increasing the synthesis of anabolic hormones).
A dream that flies beyond reality for fat people is ways to lose weight and build muscles, and it is advisable to do this at the same time. That’s right, people first neglect their body beyond recognition, and then they want to, in an express style, quickly, as they say, solve two problems - remove excess fat and build muscle. Let's find out how much this is possible and figure out how to lose weight and get pumped up if you're fat,
you are overweight
.
How to lose weight and get pumped up if you're fat
Before giving advice and recommendations, let's delve into the essence of the problem, or rather, ways to solve it. If any of you think that your fat will be converted into muscles, then you are mistaken and think very stupidly
. Fat layer and muscle tissue are incompatible and completely opposite concepts. In any case, there will be no exchange.
However, there is a paradox that your fat will help you lose weight. Building muscle mass is accompanied by a large expenditure of energy, which is taken primarily from nutrients, and when they are lacking, from fat deposits. That is, there will be no literal pumping of fat into muscles.
But fat reserves will act as a source of energy. You probably all know this guy, Chris Pratt, who starred in Guardians of the Galaxy, this is how he transformed.
I think we have figured out the transfer of fat into muscle. Now let's put all the dots on the simultaneity of this process. That is, how can a fat person get pumped up and lose weight at the same time? First, you need to understand what the word “pump up” means to you. If these are dreams of the kind of muscles that world bodybuilders like Ronnie Coleman, Phil Heath and the like have, then this is complete nonsense.
In your case, getting pumped up means getting an attractive, beautiful and toned body.
If this suits you, you are at the right place. Why don't you become Cutler? During the period of losing weight, you lose not only fat, but also muscle tissue, this is inevitable, this is how our body and organism work. Energy is supplied in small quantities and the body begins to feed on fat deposits, which in science is called catabolism.
If we are talking about muscle growth, then it is accompanied by the intake of excess calories, and accordingly the athlete has to eat a lot, excess calories and excess energy appear. As a result, body weight increases. However, not only muscles grow, but also fat. Science gave the term anabolism.
What conclusion can be drawn from the above? The fact that the body cannot be in two states at the same time: catabolism and anabolism
.
These two processes contradict each other and are mutually exclusive. Here is the answer to the question that
it’s impossible to lose weight and gain weight at the same time if you’re fat
The marathon must be divided into two stages:
- Losing weight, which includes reducing fat reserves.
- Then we start swinging.
What is the main mistake?
I believe that the main mistake people make is that they take the wrong guidelines and their expectations are often incommensurate with their capabilities.
Many people go to the gym impressed by the physique of top athletes.
And this in itself is not bad, because the person is already STARTING TO DO SOMETHING instead of just sitting on the couch, but still, it is confusing, because... These same beginners focus on training top athletes, although their training is accompanied by colossal overload, which only athletes training on steroids can withstand.
The entire bodybuilding industry, ABSOLUTELY ALL of it, is built on taking various combinations of exogenous (obtained from outside) anabolic hormones (testosterone, insulin, growth hormone).
Steroids accelerate the athlete's recovery process to incredible speeds.
Therefore, a person can endure daily, difficult, constantly destructive workouts, against the background of increased calorie content.
Ordinary people who just went to the gym to pump up their bitsukha a little don’t have such recovery capabilities, that’s what I’m getting at.
Naturally, the results for natural athletes are lower.
As a result, a natural athlete reaches a physiological limit and that’s it, further progress is practically limited.
How things really are...
The problem with the vast majority of people is that they are impressed by the muscles of all sorts of athletes they see in public, athletes who do various photo sessions, videos, conduct seminars, webinars, sell something, collaborate with anyone, perform in competitions, etc. d. and so on.
Why is this a problem? Because all these athletes = use doping (anabolic steroids).
The entire bodybuilding industry is built on the use of these substances.
There is nothing natural (natural) there and cannot be. Why am I saying this?
Besides, when an athlete uses steroids, he gets inflated at the speed of light, because anabolic steroids accelerate muscle recovery after training, due to this, the athlete has the opportunity to train MORE FREQUENTLY, LONGER, MORE INTENSIVELY and recover faster for those very new workouts = like due to muscle growth. That's why they have such a cool shape.
In addition, anabolic steroids increase strength, speed up metabolism, increase the accumulation of nutrients and have a lot of bonuses that allow you to be many times superior to ordinary people who do not use any pills, injections, or other prohibited substances.
So it turns out that ordinary people whose goal is to build muscle = do not have the same advantages for rapid muscle growth as chemists (people using steroids) have. Do you understand? Why am I saying this?
Therefore, for ordinary people, muscle recovery after training takes much longer, therefore, you have to limit yourself in performance, the process itself in terms of muscle growth and strength (as I already said) lasts for years, over time (over the years) plateaus (stagnation) appear, weight gain they don’t go, the weight stays the same, it’s more and more difficult to progress, etc. and so on.
And ultimately, that natural physiological limit is reached.
A limit that was not even close to a chemist (one who uses steroids).
Weight gain workouts for skinny men
There is a belief that a newcomer who comes to the gym must undergo baptism by fire; for the first month he can only pump up his biceps and abs, while he should not touch any other equipment. And if he dares to do this, then the experienced visitors to the gym will hand him over to be torn to pieces by the god of jocks, and he will send him to eternal torment in the aerobics hall.
Well, I really don’t know what motivates them and what force drives them, but in most cases this is exactly how it happens.
Remember, you need to pump all muscles evenly. The body will look aesthetically pleasing when the legs, arms, back and chest are proportional.
If you're a skinny guy and weigh no more than a sack of potatoes, then you should do mostly basic exercises from the start.
Basics are multi-joint exercises that work two or more joints. Such exercises are the most difficult, requiring the use of the maximum number of muscles. Lifting a barbell for biceps with a huge weight using the whole body does not apply here.
The main basic exercises are the “holy three”:
- squats;
- bench press;
- deadlift.
To begin with, to gain body weight, you can do only these three exercises 2-3 times a week, gradually increasing the weight. Then you can break down your workouts by muscle groups, for example: legs, chest, back. In this case, again, use mainly heavy basic exercises.
You can often see men hanging out in the gym for 2-3 hours and doing 10 exercises for each muscle group. And then they wonder why nothing grows for them.
Your workout should not last more than an hour, rest should be about 1-3 minutes. The number of repetitions can vary from 5 to 10. For each muscle group you can do from 2 to 5 exercises.
There is no need to chase weights at first; first of all, you need to master the technique and learn to feel the working muscle group.
If you can’t do it yourself, you need the help of a trainer. It’s better to spend a little more money at the beginning than to spend a year in the gym doing everything wrong.
Once the technique is mastered, you can gradually increase the weight, but there is no need to rush. As weight increases, equipment may also suffer, and this can lead to injury.
This is how I train:
Separately, I decided to describe the problem of thin arms in guys, because most beginners have it.
How to get pumped up if you're fat. Instructions for the training process
We talked about the principles of nutrition, now we move directly to training that is suitable for overweight people. You've probably wondered more than once how best to start exercising and get in shape faster? What's the best thing to do? Lose weight and then get your muscles in order! Lose weight and then get fit!
Read it and try to understand what you need to do. Proven, working scheme!
- The first thing people who have worked out or not should do is come to the gym and don’t be shy. You are not alone, there are plenty like you. The effect will be much better than sitting at home. When you arrive at the gym, you choose a cardio machine. It is advisable that it is not a treadmill to spare your joints. Get on the exercise bike and start spinning. The first training starts from 20 minutes. Up to half an hour. Go to the gym every other day, and also sit on the exercise machine, but do it for 40 minutes. Over the course of a week, work your way up to an hour.
- Starting next week, you come to the gym and just warm up for 15 minutes on this cardio machine. After which you do a little stretching and then proceed to the most basic exercises on the machines. Never use free weights.
- Find a trainer in the gym who will prompt and guide you throughout the entire stage. It is better to start training with the pectoral muscles on simulators. Perform 2-3 sets of 12-25 repetitions. Set the weight to the lowest possible. Your main goal is to tone your muscles.
- Your training cycle will consist of cardio training (when you pedal for an hour) and work with exercise machines, the day when cardio is 15 minutes only for warming up, I think it’s clear here.
- After working on chest simulators, go on to train your back on simulators. These are pulls behind the head or to the chest. Then you include the shoulder muscles in the work - these are all kinds of presses. Leg exercises and calf raises. You shouldn't touch your hands yet. Biceps and triceps will be loaded anyway.
- Abdominal pumping is a must. These are leg raises and crunches. As well as hyperextension to strengthen the lower back and back muscles. As I said above, you start with 2 sets and over the course of a week, work your way up to 4 sets of each exercise. Every time you come to the gym, increase the number of approaches and weight.
- Once you become toned, start working on yourself, stick to your diet, the fat layer will begin to burn. When you lose 10 kg, you will start doing more intense workouts. That is, reduce the rest time between approaches.
- You should do circuit exercises. If you did bench press, deadlift, and extension exercises separately, then here you will do circuit training. Perform presses, rows, shoulder presses, flexors-extensors, calf raises and abs. This will be a big circle, you will have about 3 to 5 such circles.
- This will depend on how you feel, keep an eye on your pulse so that it does not become too fast. Give yourself a rest, listen to your body. As for the question of what to do to lose weight or get fat, we will repeat here that you must first tone the muscles and get rid of the fat layer.
Looking at my before and after photos, I am often asked
how I lost so much weight and got pumped up. Moreover, many want to know the secret of how to lose weight and get pumped up at the same time. But the secret is where to put the comma, in the phrase: you can’t lose weight by gaining weight.
Simultaneously?
lost weight and pumped up. On the left, 37 years old. Right 41
I get asked very often: what should you do if you have excess fat? There are two options - first lose weight, and then start working out, or immediately start gaining weight, and then lose weight. Looking ahead, I’ll say - if you have excess fat, and your goal is to get a beautiful body, then definitely lose weight first. But first things first:
how to lose weight and get pumped up. Hormones are everything.
As I have said many times, the growth of our muscles is directly influenced by the hormone testosterone. Testosterone is produced in response to resistance training by our glands and how much of this hormone circulates through the blood determines how much muscle we can build.
A lot of testosterone means a lot of muscle. Little is less. In contrast to male testosterone, some hormones—such as the female hormones estrogen or leptin—promote fat storage. The more testosterone, the less fat and more muscle. The more hormones like estrogen and leptin, the more fat.
lost weight and pumped up video.
how to lose weight and get pumped up if you're fat?
Let's see what happens if we have excess fat and start gaining weight. Aromatase. Aromatase is an enzyme that converts testosterone to estrogen. Produced by the adrenal cortex and adipocytes - adipose tissue cells. And the more fat
- the more aromatase and
the more testosterone is converted into estrogen.
So you’ve worked out, testosterone levels rise, but a fat person’s bloodstream reaches the muscles less than someone who lost weight before he started lifting.
Not only that, but this testosterone is also converted into estrogen. Moreover, increased levels of estradiol reduce the production of luteinizing hormone
, which reduces the production of testosterone.
Leptin. Oh, the discovery of leptin in 1994 was a breakthrough. This is a hormone that is involved in the accumulation of fat, the feeling of hunger and ... it is also produced by adipose tissue. The more fat, the more leptin, and the more fat is gained.
Let's go back to testosterone again.
Our damn fat has testosterone-sensitive receptors. This means that, to top it all off, fat also captures testosterone.
This means that less testosterone reaches the muscles that we want to pump up, which limits their growth.
Remember the fact - it is impossible to lose weight and gain weight at the same time. In order to lose weight, we need to eat less than we spend; and in order to pump up, we need to eat more than we consume. Therefore, when you gain muscle, you always gain some amount of fat.
.
And now imagine Vasya - who first lost 5 kg of excess fat
and Petya -
who had an extra 20 kg of fat
and immediately began working for the masses.
Both gained 10 kg
but what's the difference?
The fact is that with such a set of hormones, Vasya gained 6 kg of muscle and 4 fat.
And Petya has 2 kg of muscle and 8 kg of fat. And who will find it easier to make the relief after this?
Vasya needs to lose his 5kg + 4kg = 9kg. And he has more muscles.
And Petya needs to lose the 20 kg that he had and another 8 kg that he gained. = 28kg - and he has less muscle.
I think the answer is obvious.
Protein nutrition will help build muscle
When you are lifting, proper nutrition requires the presence of proteins in the diet. They are responsible for the restoration and growth of muscle tissue. You should get at least 1 gram of protein per kilogram of weight.
Excellent sources of quality protein include chicken, lean turkey, egg whites, whole eggs, soy products, tilapia and other white meat fish.
As a supplement, you can take protein supplements - protein shakes and bars. They are convenient and you can always snack on them when you can’t have a full lunch. However, remember: supplements are only an addition to a diet rich in whole, unprocessed foods.
Proper and healthy fats for pumping up muscles
Not all fats are created equal, and to achieve a beautiful, muscular body, it is important to consume only healthy fats and fatty acids, such as Omega 3, which is found in fish and flax seeds, as well as fats from olive oil and avocado. They play an important role in hormone production, skin color and brain function.
Fats keep energy levels constant and provide the body with essential nutrients.
The main rule is moderation, since fats are high in calories.
Include natural peanut, olive or almond oil, and avocado in your diet as sources of fat. In addition, fats will come from eggs, meat and fish.
Recently, dietary supplements containing Omega-3 essential fatty acids, namely fish oil and flaxseed oil capsules, have become increasingly popular. They help maintain healthy levels of essential fatty acids in the body.
If you enjoy foods like fish, seeds, nuts and avocados, you won't be short of healthy fats from whole foods. Although supplements containing EFAs and Omega-3s will be a great addition to your diet.
And a few words about “bad” fats. If there are good fats, what are the “bad” ones? Eating such fats in large quantities can cause health problems.
Avoid foods high in saturated fat, found in animal products and some vegetable oils (coconut and palm). Choose low-fat or skim dairy products and trim excess visible fat from meat.
Chemically produced trans fats and hydrogenated oils are used to extend the shelf life of processed foods such as candy, margarine, packaged and convenience foods. Such foods are not at all consistent with proper training nutrition, so try to completely eliminate trans fats from your diet.
General recommendations for a thin person
Gaining muscle mass for an ectomorph is a difficult but doable task. The following principles should be the main ones when working on yourself:
- In your training super nutrition and diet for ectomorphs, you need to include a menu with a lot of calories.
- The consumption of valuable elements must be reduced by consuming protein.
- They exclude cardio exercises, pay more attention to strength training, and you can do full body training.
- Protein intake is calculated individually. For the norm, a coefficient of 1.8 is taken, which is multiplied by its own weight. The amount of protein obtained is calculated in grams and must be consumed daily.
Nutrition should be based on split meals: up to 6 times a day. Proper balanced nutrition and strength training should become a habit. Weakening concentration in any of the modes is unacceptable, as this will lead to rapid weight loss and loss of muscle mass.
Who finds it easier to pump up: a skinny guy or a fat guy?
First, you need to understand the very mechanisms of the so-called “pumping” and understand what exactly is meant by this. Well, most likely for you it’s to get your shape in order, that is, for a fat person, lose all, or better yet, fat and tighten muscles, tone it up, and for a thin person, gain muscle mass, preferably, the better the quality, the better, without fat .
As a result, we have a pattern in our heads that in order to get pumped up, a fat person needs to lose weight, dry out, lose weight, and a thin person needs to gain weight, mass, grow, and so on. It’s like the goal is the same, but the paths are different. Accordingly, the degree of difficulty will differ. I’ll get ahead of myself and say that in terms of whether it’s easier for a fat person or a skinny person to lift, there is no correct answer; or rather, the answer is very relative and the position can be interpreted from different angles. After all, it’s a little incomparable to lose weight, pump up and gain weight.
Many factors can influence the final goal, mainly genetic predisposition. But we will try to compare the incomparable and roughly estimate the chances of success of a fat guy and a thin one. First, let's look at the mechanisms that our wards will need to follow.
How to tell if you're overweight
For this purpose, body mass index (BMI) is used - the ratio of a person's height and weight.
This is not the most reliable indicator, since it does not take into account the percentage of fat and muscle mass, but since no other universal method has yet been invented, you can take it. Body mass index is calculated using the following formula:
BMI = weight (kg) / height² (m)
According to WHO's BMI Nutritional status, overweight begins with a BMI of 25, and obesity begins with a BMI of 30.
What exercises are suitable?
As I said above, weight training or bodyweight exercises will help you lose weight and tone your legs, but at the same time your muscles will become quite a bit larger.
If you only need exercises to make your legs lose weight and not get pumped up, then the best solution for you is cardio exercise.
Brisk walking is ideal.
The muscles here tense a little more than in the everyday life of the average active person.
Running is also suitable, but here the load on the legs will be greater, so the muscles can react and transform a little.
Jumping rope is also a good option, but calves work well here. If calves are your problem area and you want them to be thin and graceful, then read the article about calves.
Swimming is also suitable, here the legs are weakly activated, but the muscles of the back, arms and chest work.
The bike isn't quite right for you. The quadriceps are very involved here, especially if you go uphill. Therefore, we discard this option immediately.
Various steppers are similar to a bicycle; the quadriceps are also strongly involved.
Do you want to lose weight in your legs without exercise at all? This is for you.
I think you will also be interested in the article about losing weight in your thighs.
What to include in the program
For the best effect, it is worth combining several types of loads:
- Cardio will help you burn more calories and improve your cardiovascular health so you won't feel out of breath during everyday activities.
- Strength training will strengthen your muscles, improve your balance, joint mobility and motor control, and increase your confidence in your abilities.
You shouldn't try high-intensity interval training: it puts a lot of stress on your heart and causes too much discomfort that it can discourage you from doing anything at all for a long time.
“Here I am...”
- But I read that you can convert fat into muscles, is that what you need?
- Fat and muscle are completely different things. Fat and muscle have nothing in common; these cells differ both in their content and purpose. And turning some cells into others is pure magic. If you mean that during physical activity you will break down a bunch of fat deposits and it is this energy that will be used for muscle growth, then this theory does not work in practice. See the answer above.
But I’ve been working out for a couple of months, but I’ve become noticeably pumped up and lost weight!! Firstly, it has long been a proven fact that a person sometimes evaluates himself, to put it mildly, inadequately, so forgive me, but there is a possibility that your changes are visible only to you
Mechanisms of muscle growth
Muscle tissue loves intense physical activity combined with a large diet. That is, the energy received from food in full equivalent should not be wasted, you need to eat more than you spend, but here food plays the main role. It is important not to go too far and not accumulate fat as in the first option, but to eat the right foods - slow carbohydrates, proteins, maintain their proportions, and so on. This is also clear evidence that fat does not pass into muscles; it is impossible to turn the lateral layer into muscle tissue.
Naturally thin vs. thin on a diet
From this we could conclude: having lost weight, a person gains all the advantages of being slim, and can now gain more muscle and less fat. Unfortunately, there is a huge difference in the physiology of someone who is naturally slim and someone who has lost weight.
The former have a good hormonal background: the thyroid gland works well, maintaining a healthy metabolism, and good sensitivity to insulin. They have low to normal cortisol and decent levels of anabolic hormones. They burn more calories at rest and effectively burn (oxidize) fat. After overeating, their metabolism and activity increase. All of the above prevents you from gaining a lot of fat while gaining muscle.
But this does not apply to those who have lost weight. Losing weight greatly heals the body and normalizes hormonal levels, but if the tendency to be overweight is genetic, it does not go away. For example, poor insulin sensitivity may be caused by excess weight, but in some cases it may be genetic, as well as a general set of traits called “slow metabolism.” Estradiol and prolactin levels may also be high, while testosterone levels may be low. Thus, the metabolism is set to gain fat at the first opportunity.
Adding to the problem are the metabolic effects of dieting and losing large amounts of weight: the hypothalamus becomes less sensitive to leptin, a hormone that controls long-term energy balance. Receiving less signal from leptin, the body, through various metabolic adaptations (hunger, decreased activity of the thyroid gland, sympathetic nervous system, etc.) seeks to regain what was lost.
All these changes in conditions of prolonged lack of energy on the diet are necessary to avoid starvation. And at the first opportunity they will force the body to replenish fat reserves. And gaining muscle, which usually means eating more than normal, is just such a situation. This is completely different from genetically thin people, for whom a low body fat percentage is the norm.
What to do before starting training
Regular exercise will improve your health and help you lose weight, but in some situations you should exercise under the supervision of specialists. Such problems include diseases of the cardiovascular system, problems with the joints and spine, and diabetes.
In order not to harm your health, before starting training, consult a therapist and, if necessary, highly specialized doctors.
It's also worth choosing a diet that will help you maximize the benefits of your workouts. Exercise will allow you to lose weight, but with a properly structured diet, the results will be several times better Effects of diet and exercise in 337 overweight/obese adults, Effect of diet and exercise, alone or combined, on weight and body composition in overweight‑to‑obese postmenopausal women .
