Hello athletes! Today we want to dedicate this article to several interesting questions that every gym lover may encounter.
№1. Restoring muscle volume after an illness
This is a big step, recovery from an injury in the gym is not for everyone. The question of the correct approach to training after damage to the nervous system and limited leg mobility is very important.
The main thing is gradualness and attention to your body. The advice from the comment is generally good, but it can be clarified and made more understandable.
Key point: do not chase the result! Your goal is recovery, not records.
So, you are recovering from a serious injury, and it is great that you have started training! However, after such injuries, it is very important to move gradually and listen to your body. Forget about rushing to heavy weights right away. The key to success is a gradual increase in load. Start with the minimum weight with which you can comfortably perform 8-12 reps in 3-4 sets, without pain or a burning sensation in the muscles. If the exercise is too easy, increase the weight in the next workout. If you feel pain, be sure to reduce the weight! Do not rush.
Before each exercise, be sure to warm up. Light warm-ups, such as foot rotations and leg lifts, will prepare your muscles for work and reduce the risk of injury. For the leg press, for example, start with a very light weight or even an empty bar, do several sets of 10-15 reps, gradually increasing the weight. The main thing is to feel your muscles and perform the exercises correctly, and not chase the maximum weight.
Put off the advice about switching to full-body workouts for now. Right now, your main task is to restore your legs. When you feel more confident, you can gradually include exercises for the upper body.
And most importantly, be sure to consult a doctor or physiotherapist! They will help you create an individual training program, taking into account the specifics of your situation and will help you avoid mistakes that can slow down your recovery or even harm you. Remember that your health comes first!
№2. If I eat sweets, can I lose weight?
If you are very active in sports - this is commendable! However, the question of losing weight and tightening the body is more complex than just «are you doing it right?» The basis is that a calorie deficit is necessary for losing weight.
If your training regimen is intense, this is a big plus. But even with such a volume of physical activity, daily consumption of sweets, even in small quantities, can hinder weight loss. Simple carbohydrates from sweets are quickly absorbed and easily converted to fat if not spent. Even a small donut or chocolate bar are additional calories that can outweigh your energy balance.
The fact that you eat cottage cheese for dinner is good, it is a protein product that promotes satiety and maintains muscle mass. But morning sweets will most likely upset the entire balance.
Even to lose the calories consumed in one burger, several hours of intense running are required! But don't despair. Our body itself consumes a lot of energy to maintain its performance. Just the functioning of your stomach can spend about 500 calories!
To answer accurately, you need more detailed information: your height, weight, the total number of calories consumed (including sweets), as well as the specific type and intensity of your workouts (for example, how much time you spend on cardio, at what intensity). Without this, it is difficult to assess whether the calorie deficit you have created is sufficient for weight loss.
With all the data, use special calculators to calculate calories and get an approximate picture of how much you can eat to lose weight and how much you can't.
In general, a balanced amount of proteins, fats and complex carbohydrates, sufficient physical activity and, very importantly, control of calorie consumption are the basic foundation in this matter. Remove daily sweets - and the result will be much more noticeable. Even a small amount of sweets can be unnecessary if you are trying to lose weight. Try cutting out sweets for a while and you will see the difference.
№3. I want to lose 15 kg in 2 months, is it even possible?
Losing 15 kg in two months is a very fast pace, which is fraught with serious health problems. As the source correctly states, such rapid weight loss is usually achieved by unhealthy methods and leads to a loss of muscle mass, not fat, and subsequent rapid weight gain.
A healthy approach to weight loss is a slow but steady result. The recommended rate is no more than 1 kg per week. Even at this pace, losing 15 kg will take more than two months.
Interesting! how does this usually happen, having lost a large amount of weight in a couple of weeks or months, and after the diet period has expired, when a person begins to return to his usual regime, he gains the lost kilograms again, and it would be okay if it were muscles, but no ... It is often just fat or water. Therefore, extreme weight loss is an unhealthy approach!
Instead of setting an unrealistic goal, focus on creating healthy habits that will ensure gradual and sustainable weight loss. This includes:
- Balanced nutrition.
✔ Reduce the consumption of fast carbohydrates (sweets, flour), increase the consumption of protein (meat, fish, legumes, cottage cheese) and complex carbohydrates (porridge, vegetables, fruits). No need to starve, it is important to create a calorie deficit, but at the same time get all the necessary nutrients. - Regular exercise.
✔ A combination of cardio (running, swimming, cycling) and strength training (to maintain muscle mass) is the most effective. - Sufficient sleep.
✔ 7-8 hours of sleep per day are essential for the normal functioning of the body and weight control. Lack of sleep can lead to hormonal imbalances that contribute to the accumulation of fat. - Moderation, motivation and patience.
✔ Losing weight is a marathon, not a sprint. Don't aim for quick results, focus on creating sustainable healthy habits. Listen to your body and don't be afraid to adjust your plan.
If you want personalized nutrition and exercise recommendations, consult a doctor or nutritionist. They will help you develop a program that takes into account your health condition and individual characteristics. Don't try to find «magic pills» - healthy weight loss takes time, effort and patience.
№4. How to remove fat locally?
Changing your figure is a complex process that is impossible locally. You can't «remove fat» from just one area. Fat is burned evenly throughout the body. However, we can purposefully change the shape of the body by working on specific muscle groups.
The only way to remove fat locally is liposuction, which requires a lot of money and a lot of documents and examinations for the operation.
What can really be done:
- Reducing the overall % of fat.
✔ Cardiovascular training (running, swimming, cycling, etc.) is the basis for weight loss. They will help reduce the volume of the body as a whole, including problem areas. It is important to remember that weight loss occurs evenly, not locally. - Strengthening and shaping muscles.
✔ Strength training can change the shape of the body by increasing the volume and tone of specific muscles. For example, squats, lunges, push-ups and exercises for the buttocks will help form a beautiful shape of the legs and buttocks, making them more toned. It is important to choose the right exercises and monitor the technique for performing them. - Proper nutrition.
✔ This is an integral part of the process. A balanced diet with enough protein, complex carbohydrates and healthy fats is necessary to maintain muscle mass and overall health. Avoid excessive consumption of sweets, flour and fatty foods.
What cannot be done:
- Local fat burning. There are no exercises that burn fat only in one specific area. Work on the whole body as a whole.
- Changing the genetically determined shape of muscles. The shape of your muscles is largely a genetic predisposition. Training can improve muscle tone and volume, but it is unlikely that you will be able to radically change their shape.
Instead of focusing on local correction, focus on overall improvement of the figure. A comprehensive approach (cardio, strength training, proper nutrition) will give the best results. Be patient and consistent - changes will not happen overnight, but over time you will definitely notice a positive effect.
№5. Why do people lose weight first and then gain muscle mass?
The main reason why it is recommended to lose weight first and then build muscle mass is the effectiveness and visibility of the results.
When you are overweight, most of your body is hidden under a layer of fat. Even if you start actively pumping muscles, the result will not be noticeable, since the muscles will be under the fat layer. You can become stronger and more muscular, but visually it will not be noticeable, and the weight may even increase due to the growth of muscle mass. In addition, strength training alone is not an effective means of burning fat.
By reducing the percentage of body fat with the help of cardio and proper nutrition, you will create conditions in which muscle mass growth will become more noticeable and effective. After you lose weight, your muscles will be more visible, and the relief of the body will become more pronounced. You will be able to evaluate the results of your strength training.
Thus, the sequence «first weight loss, then muscle gain» is optimal for achieving visible results and maximizing the effectiveness of training. This does not mean that you cannot combine strength training with weight loss, but the initial weight loss will significantly increase the effectiveness of subsequent muscle gain. Moreover, having muscle mass will facilitate the process of losing weight, since muscles burn more calories at rest.
Thank you for reading!
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