How to lose weight with bodybuilding. weight loss in bodybuilding
Bodybuilding has been used for weight loss for a long time. The first stories about the magical transformation of ordinary people "in a rocking chair" come from the eighties of the last century. It was then that iron sports gained popularity in our country. In fact, the modern fitness industry uses exactly the lightweight and simplified methods of bodybuilders for strength training. The only point is that you should take into account the individual characteristics of the physique, body composition, anthropometry, before setting yourself the goal of being like a champion. However, the truth is that most women without pharmacological support and with fairly high-quality training and nutrition will be more like a fitness bikini competitor. Simply put, it is unlikely that it will be possible to pump up significant muscles, but it is very possible to burn fat and acquire rounded shapes.
Why bodybuilding for weight loss is better than other sports
Bodybuilding is a specialized sport aimed at building a beautiful muscular figure. Therefore, gaining muscle mass and burning fat is one of the goals of training. Naturally, you will be able to lose weight faster if you purposefully work on burning fat than just attending "some" aerobic classes in a fitness club.
On average, three one and a half hour workouts in the gym per week are enough to achieve a visible effect in about six months. This is much faster than achieving similar results with aerobics or regular group fitness classes. “Compared” in terms of the speed of achieving results with amateur bodybuilding can, perhaps, less common in Russia, crossfit and cross-training. However, the last two types of activity require good physical preparation even at the “start” of classes, and are intended for people with high motivation, as they are much more difficult to tolerate than the classic separate training according to the Weider system.
This is what you will be offered in most halls and clubs. If you are looking to lose weight rather than improve strength, it is best to train with this particular system, and not with training plans for powerlifters and weightlifters. However, they are usually not offered to clients of fitness clubs.
Classic bodybuilding for weight loss
Of course, you will be engaged in a fitness format, but no one has canceled a certain periodization of classes.
To begin with, you will have to get in shape, improve your overall physical fitness. You will perform basic exercises with light and medium weights, approximately 15 reps in 3-4 sets. At the first stage, the body may increase slightly in volume, this is considered the norm.
At the second stage, the exercises are specialized for a certain type of figure - they add isolated exercises for certain muscle groups to adjust the shape of the body, as well as cardio exercises - running, walking, working on an elliptical and bicycle simulator.
At the third stage, the circuit training technique is used - the basic exercises are performed one after the other, without rest, devoting 60 seconds to each, that is, performing an average of 20-30 repetitions.
These workouts must be combined with a diet. At the first stage of the training, you should establish a diet - three main meals and two snacks, as well as learn how to cook and eat healthy nutritious food, and avoid empty calories. Look at any fitness diet, it will give you an idea of how to eat right.
The second stage must be "strengthened" by taking additional servings of protein. Add some protein to your snacks or start using a protein shake. Well, in the third stage, you will have to limit the sources of simple carbohydrates, and switch to a low-carb diet if you have no contraindications to it.
However, the main thing in bodybuilding for weight loss is still the right gym and a good coach. Few people achieve results solely on their own, so look for a competent specialist in your city.
Especially for – fitness trainer Elena Selivanova
Not only beginners, but also professionals can not immediately find the right nutrition for a bodybuilder to achieve great shape. Below are the fundamental principles of bodybuilding menu planning that will take you to the level of a professional.
Those who want to build muscle, lose fat or stay in shape will need a special nutrition strategy, which will depend on the chosen goal. We have drawn up rough plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.
Stock up on our list to enjoy tasty and nutritious home-cooked food all year round. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.
The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.
Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for bodybuilders who train to gain mass should include more of these foods in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.
Food sources of starchy carbohydrates for compiling a bodybuilder's menu:
- Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
- Protein foods: protein powder, egg white, whole eggs (dosed), lean meats, white fish, Greek yogurt
- Fruit and vegetable and legumes: exotic fruits, green or fibrous vegetables, legumes
- Vegetable oil: use sparingly, a teaspoon instead of a tablespoon
Starch-free food is prepared from:
- Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
- Fruits and vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
- Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.
Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.
5 basic principles of nutrition in bodybuilding
- Six meals a day: Fortify your body with daily frequent but small meals and snacks to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
- Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and unhealthy food from your menu, and your chances of fulfilling your New Year's resolution will increase significantly.
- Keep track of your water balance: Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
- Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
- Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and the production of fat-burning hormones. Optimal protein sources include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.
Diet for a beginner
Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat
If you want to improve your form and become more energetic in training, this option will be the best. It restricts dietary carbohydrates, and sets a high level of protein intake. The emphasis is on food with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.
Meal Schedule
- Meal 2: Low/No Carbs
- Meal 3: Low/No Carbs
Dish1
- Greek yogurt - one and a half cups (tbsp.)
- Raspberries - 1/2 tbsp.
- Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
- Eggs (source of Omega-3) - 3
Dish2: Double Chocolate Cherry Smoothie
- Protein Powder (Chocolate Flavored) - 2 Servings
- Coconut milk - 1/4 tbsp.
- Cherries - 3/4 tbsp.
- Flax seeds - 1 tablespoon (tbsp.)
- Cocoa powder - 1 tbsp. l.
- Ice - 3-4 pieces
- Water - 2-3 tbsp.
Dish3: Burger with lettuce
- Salad - 2 sheets
- Ground beef (fat content 5%) - 227 g
- Tomatoes - 2 rings
- Red onion - 2 slices
- Ketchup - 1 tbsp. l.
- Mayonnaise (canola) - 1 tbsp. l.
- String beans - 3 tbsp.
Dish4: Post-Workout Snack
- Protein bars (recovery drink) - 1 serving
Dish5: Shrimp with Spinach Salad and Brown Rice Garnish
- Shrimp - 170 g
- Brown rice - 1/4 tbsp.
- Spinach - 4 tbsp.
- Feta cheese - 1/4 cup
- Half paprika
- Olive oil (Extra virgin) - 2 tbsp. l.
- Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
- Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
- Coconut milk alternative: 2 tbsp. l. chopped walnuts
- Cherry is replaced: 1 tbsp. blackberries
Nutrition for bodybuilders to gain muscle mass
This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.
Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat
Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the opposite, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.
Please note that this meal plan is suitable for those who visit the gym in the afternoon. If you work out in the morning, swapping out your meals is enough to make starchy foods fall in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.
Meal Schedule
- Meal 1: Starchy Carbohydrate
- Meal 2: Low/No Carbs
- Meal 3: Low/No Carbs
- Meal 4: (Post Workout Snack) Starchy Carb
- Meal 5: Starchy Carbohydrate
- Meal 6: Starchy Carbohydrate
Dish1: Scrambled eggs with cheese and shallots
- Eggs (source of Omega-3) - 3
- Egg whites - 4
- Cheese (cheddar) - 1/4 cup
- Shallots - 2
- Ezekiel bread - 2 pieces
- Apples - 1
Dish2: Almond Blueberry Smoothie
- Protein Powder (Vanilla Flavored) - 2 Servings
- Blueberries - 1 tbsp.
- Almonds - 28 g
- Almond milk - 1 tbsp.
- Water - 1 tbsp.
- Ice - 3-4 pieces
Dish3: Steak with tomato and bean salad
- Steak (grilled flank steak) - 170 g
- Tomatoes - 1
- Half a cucumber (chopped)
- Chickpeas - 1 tbsp.
- Olive oil - 1 tbsp. l.
Dish4: Post-Workout Snack
- Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving
Meal 5: Chicken with Quinoa Salad
- Chicken - 170 g
- Quinoa - 1/3 cup
- Walnuts - 2 tbsp. l.
- Raisins - 2 tbsp. l.
Meal 6: White Fish with Yam and Parmesan
- Tilapia - 170 g
- Parmesan cheese - 2 tbsp. l.
- Yams - 2 (medium size)
- Butter - 1 tbsp. l.
- Broccoli - 1 tbsp.
- Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
- Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sundried tomatoes.
- Alternative to blueberries: 3/4 cup frozen mango
- Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh flesh
- Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
- Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
- Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley
Fat burning diet
Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat
You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end of strength training. This diet option focuses on leafy greens and vegetables, a convenient way to reduce calories and cut carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).
Meal Schedule
- Meal 1: Low/No Carbs
- Meal 2: Low/No Carbs
- Meal 3: Low/No Carbs
- Meal 4: (Post Workout Snack) Starchy Carb
- Meal 5: Starchy Carbohydrate
Meal 1: Spinach Omelette
- Eggs - 3
- Cheese (Pepper Jack) - 1 slice
- Spinach (baby) - 1 tbsp.
- Peaches - 1
Meal 2: Hazelnut Chocolate Shake
- Protein Powder (Chocolate Flavored) - 1 Serving
- Chocolate milk - 2 tbsp.
- Peanut butter - 2 tbsp. l.
- Chia seeds - 1 tbsp. l.
- Ice - 2-3 pieces
Dish 2 (analogue): Creamy strawberry smoothie
- Protein Powder (Vanilla Flavored) - 1 Serving
- Flax seeds - 1 tbsp. l.
- Strawberries - 6
- Yogurt - 3/4 tbsp.
Meal 3: Grilled steak with tomato and avocado salad
- Steak (from the pulp of the upper part of the beef thigh) - 113 g
- half an avocado
- Tomatoes - 1
Meal 4: Post-Workout Snack
- Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving
Meal 5: Flaxseed Paste with Hearty Sauce
- Chicken (chicken breast fillet cubes) - 85 g
- Whole grain flaxseed paste - 28 g
- Mushrooms (sliced) - 1 tbsp.
- Broccoli flowers - 2 tbsp.
- Marinara sauce - 1/2 tbsp.
- Olive oil (Extra virgin) - 1 tbsp. l.
- Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
- Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
- Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
- Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
- Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.
In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.
But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.
Our respects, ladies and gentlemen! This Friday we will figure out how to burn belly fat. After reading, you will find out how and with whom it accumulates at the waist and whether there are foods that can really burn fat on the stomach. So, take your seats in the auditorium, we begin.
Friends, welcome! On the agenda is such a provocative question: "How to lose weight without doing anything." Is it possible in principle that for this you need not to do it :) we will analyze it in our note. So, sit back, we will find out the details.
Ours to you with a brush, dear readers! We decided to close the month of January with a note on the topic “Fasting for Weight Loss”, because for sure many still cannot get in shape after the New Year's Eve. This article will help us speed up this process, from which you will learn everything about fasting: what should be categorically avoided, how fat moves, and where it goes, […]
My respects, gentlemen and, especially, ladies! Today we will find out what a woman wants after the New Year. Moreover, not a single man can give this gift, but this article will try to do this by analyzing a topic called effective diets. From it you will learn the main mistakes of losing weight, how to avoid them and choose the diet you like best. So, […]
A slender, toned and embossed body of a woman or a man is the result of a lot of work and patience. And this can be done only with a combination of diet and specific physical activity. There is a bodybuilder's diet developed by specialists - the optimal system for achieving weight loss results.
📌 Read this article
The essence of the bodybuilder's diet
The combination of proper nutrition and physical activity leads not only to weight loss, but also to the formation of a beautiful muscle relief from the inside of the body. Experts are well aware that this process is greatly influenced by the products that are eaten.
The complexity of the task lies in the correct preparation of the menu - it must contain both protein foods that promote muscle growth and low-calorie meals that burn fat.
The main nuances of the bodybuilder's diet: cooking should be accompanied by the addition of a minimum amount of fat and oil, all products must be natural.
Nutrition tips for weight loss and muscle growth
To achieve the desired results, a person must follow some dietary rules:
- Eat food at least 5 times a day. In no case should you skip meals, as this will lead to tension in the stomach, overload. A well-designed diet and its exact observance is a guarantee that the body will receive vitamins, minerals, micro / macro elements necessary for uniform growth of muscle mass on time and in full.
- The daily calorie count is divided by the upcoming meals. But you need to take into account one nuance - before 16-00 70% of the total indicator should be consumed. In the evening, especially before going to bed, only easily digestible, unsweetened and low-fat foods are consumed.
- The drinking regime must be observed. Water is a substance that speeds up metabolic processes in the body. If it is consumed in limited quantities, then even a well-chosen diet and aggressive physical activity will give too slow a result. Those who follow the bodybuilding diet should drink 2 to 3 liters of pure, non-carbonated water per day.
- The amount of fiber eaten should be controlled. The fact is that its excess leads to inhibition of the digestion process, food is digested in the stomach and intestines too slowly, which provokes weight gain, constipation, and abdominal pain against the background of increased gas formation. Experts recommend introducing no more than 30% of vegetables and fruits from the total number of products into the menu.
- Eating after training should be carried out only after 1.5 - 2 hours. After physical exertion, the appetite is always large, you can quench it with a protein shake, fresh juices. A full meal is allowed only after a specified period of time.
On the bodybuilder's diet, it is allowed to eat a lot of food, so the person's nutrition will not be "poor" or insufficient. Here is a list of products that are allowed to be introduced to the menu:
- buckwheat, rice, oatmeal and any other cereals - cooked in water with the addition of meat;
- any fermented milk products with a low percentage of fat content - there should be a lot of it in the diet, it is generally allowed to use it in an amount of 400 g daily;
- - beef, chicken, steamed, by boiling or in the oven;
- sea and river fish - you should choose only fatty varieties, you can use the product in any form and quantity, and in addition it is worth drinking 1 capsule;
- chicken eggs - you can eat 3 pieces per day, if the yolk is excluded, then the rest of the egg can be consumed in unlimited quantities.
Vegetables, fruits, juices, compotes without sugar, unflavoured tea and coffee, dry biscuits, rye bread and all this is also allowed.
Are there differences between women and men
A bodybuilder's diet should be made on an individual basis, as there are big differences in the diet for women and men. Experts point out the following nuances:
- if you need to reduce body weight for a woman, then no more than 29 Kcal / kg should enter the body per day, and for men this figure is slightly higher - up to 32 Kcal / kg;
- the muscle mass of a man will actively increase in the case of 5 workouts per week and intake of 42 Kcal / kg per day;
- women will be able to make their body embossed if they train at least 3 times a week and allow a maximum of 38Kcal / kg per day to enter the body;
- representatives of the beautiful half of humanity need to increase aerobic exercise to get relief muscles.
Women and men should also consume different amounts of complex carbohydrates:
- 3 g per kg of real weight is enough for a man to burn fat, only 2 g for a woman;
- to build muscle mass and form a beautiful relief, ladies will need 3 g of complex carbohydrates per 1 kg of body weight, men - 4 g.
Expert opinion
Julia Mikhailova
Nutrition expert
In order not to get confused in the calculations, not to harm your own health, a bodybuilder's diet should be a tandem of specialists - a nutritionist and a fitness trainer. If a person does not strive for sports and only pursues the goal of losing weight, then it is impossible to adhere to such a diet - weight gain can occur, not weight loss.
bodybuilder diet results
Weight loss and the appearance of muscle relief will begin only after a month of constant adherence to the training and nutrition regimen. And this is not a fact! It often takes 10-12 weeks to wait for the first results, but if they appear, then the further transformation of the appearance will be quick and only in the desired direction.
It is worth knowing that it will be possible to achieve the goal only if all the rules are strictly observed - no concessions, holidays and weekends. The exit from the bodybuilder's diet should be gradual and competent - you cannot immediately include fatty and fried foods in the menu, because serious problems in the functioning of the gastrointestinal tract can begin.
It is believed that the considered option helps to lose weight by 10 kg per month, but such results will appear only after 1 - 2 months. But they will be sustainable.
The bodybuilder diet does not mean that weight loss will be accompanied by aggressive muscle building. On the contrary, the body will only acquire a beautiful relief and become slender, toned. A pleasant addition will be the strengthening of immunity, the stabilization of the psycho-emotional background and general recovery.
Useful video
On the principles of losing weight with a set of muscle mass, see this video:
Bodybuilding and weight loss are closely related industries that complement each other. Losing weight through bodybuilding is a salvation for many people who have tried dozens of profitable marketing moves on themselves.
Weight loss in bodybuilding is a natural process that requires:
- Knowledge about the training process. You will gain this knowledge in the process of familiarization with this rubric.
- your labor. You can increase your life efficiency with the help of.
The basis of weight loss
Weight loss in bodybuilding is based on several basic principles, the understanding of which frees you from knowing many particulars:
- The principle of energy deficit. To lose weight, calorie expenditure must exceed their consumption. You can achieve this result with:
- Diets. Diet cuts. Example: the daily calorie intake for your body is 2500 units. Now you consume 2800-3000 calories daily, which leads to. To start losing weight, you need to create a deficit of 300-500 calories - reduce consumption to 2000-2200 units per day. Losing weight with a single diet is associated with physical discomfort, a constant feeling of hunger.
- Workouts. Increase in energy expenditure. In the framework of the same example, thanks to the combination and increase energy costs to 3000-3300 units. Spending exceeds consumption, a person begins to lose weight. This path is associated with the need to train a lot and often (in the framework of this example). If you consume approximately as much as you spend (weight has been stable for the last 4-8 weeks), losing weight through training is the best method of body shaping.
- Training and nutrition modification. The best way to lose weight. Slightly, almost imperceptibly, we cut the diet, and begin to train. It looks like this: subtract 400 units from 2800 calories. We burn another 300 units on average with the help of training. We go to the number "2000" at a rate (to maintain the current weight) of 2500 units. Due to this, we start the process of losing weight.
The main thing is to create an energy deficit. Training is good because it speeds up the metabolism, which is expressed in an increase in the daily calorie intake. Conditionally: before the start of training, without taking into account the increase in energy costs and other factors, the rate of your metabolism showed a norm of 2500 calories per day. After 2 weeks of training - 2700 calories.
- The principle of load progression in. Training stress should constantly increase - this is the key to rapid weight loss and bringing the body into optimal shape. At each (permissible - every 2-4 workouts, depending on the body's capabilities) training, we increase the load. Adding new exercises, weights, sets and reps. Do not be afraid: in your feelings, the severity of the training will not increase. The body will gradually get used to each load taken. Six months later, the feeling of squatting with a 60 kg barbell will be equal to what you are experiencing now when doing squats with 20 kg.
- The principle of combination. Weight loss in bodybuilding is a combination of power and aerobic exercise. We train different body systems, different muscle fibers and burn maximum calories for the fastest progress.
- The principle of gradualness. No need to guess how to lose weight in a week, and then wonder why the lost pounds returned so quickly. Weight loss in bodybuilding is a gradual but long-term weight loss, for which you need to bide your time. We all want fast results, but we don't want to understand that 30 kilograms of fat that has been accumulated over 30 years will not leave you in a week or a month. Those men and women who rush into training without a system, without preparation, drop out very quickly. The load should be increased gradually. Otherwise, there is an increase in the level of cortisol - a stress hormone, the influence of which drives the athlete into apathy, despondency and depression in a period of 1 to 3 weeks. You need to approach training gradually in order to lose weight forever, and not for 1 week.
- Pleasure principle. Training should be enjoyable. Over time, when you begin to notice the result of training, working on yourself will turn into one of the main pleasures in life. The point is the so-called reward system in the brain, which rewards a person for beneficial actions with hormones of pleasure. In the first days of training, when the result is not yet noticeable, the body may perceive training as something harmful due to the destruction of the usual way of life. The process of getting used to training, and the beginning of getting significant pleasure from them, takes from 2 to 4 weeks. In order not to give up ahead of time, and get not only a cool figure, but also your favorite hobby, read the sections before starting training.
When and how much to train? Training Stages
There are no exact recommendations regarding the frequency of training for weight loss. Approximately 3-4 workouts per week. This figure is not related to your individual characteristics. To understand how often you need to train, we divide the training process into 4 stages:
- Traumatization muscle fibers - training, during which the trained tissues of the body are injured. In training, muscles are destroyed, not grown! The level of cortisol increases, which must be reduced in the recovery process. Fans of everyday workouts should understand that their body does not have time to recover, and high levels of stress hormones lead to:
- End of training after a few weeks. You just don't have the energy to continue.
- Desire to reduce cortisol through food.
Hence the surprise in the style of "I train so much, but I'm not losing weight."
- Recovery. Muscles, hormonal and nervous systems are restored. The water-salt balance is replenished, the violation of which threatens the bodybuilder with edema. Muscle pain is the main companion of the recovery phase. At this stage, you can not train!
- Supercompensation. The body is in shock from the new load. In order to overcome this shock, and not get it again if a similar training is repeated, a “reserve” of muscles is created, the tone of the nervous system increases. At this stage, you need to observe the principle of progression of loads and conduct a workout. This increases the efficiency of training in the gym to the maximum.
- Loss of supercompensation. In the absence of training during the supercompensation phase, supercompensation is lost - the muscles and other body systems return to the pre-training state.
You need to train only in the supercompensation phase!
Over time, you will learn to independently determine the best moment for training. For now, focus on the following "symptoms":
- The muscle group you plan to train should not hurt. The athlete should not experience discomfort. At the same time, muscles that will not be trained in the upcoming workout may hurt. Muscle pain is a sign of the recovery phase.
- The thought of exercising is not disgusting. Beginners often shock their psyche too much, which leads to nervous exhaustion, psychological fatigue. It is important not to confuse fatigue with laziness.
- The optimal training frequency for the average beginner is to work on a muscle group once every 4-6 days. Focus on these terms when drawing up a weight loss program. Small muscles (biceps, triceps, deltas, abs) can be trained more often.
Before getting acquainted with your first weight loss program, you need to understand: training in the gym is only 50% of success. No matter how hard you plow in the gym, if after a workout you move to McDonald's for the next 5 hours and sweep away all the fast food in your path, there will be no weight loss.
Athletes who work on the figure in the gym do not have to severely limit their diet. It all comes down to caloric content, the balance between spending and getting energy.
To increase the rate of weight loss and improve health, use the following recommendations:
- Start counting calories. Find out your daily energy intake, and, based on the figure, adjust the diet. During the first week, do not make significant changes. Weigh yourself, then for 7 days in a row write down the calorie content of each day. After a week, sum up the numbers obtained and divide the amount by 7. The result of the division is the average calorie content of your diet over the past week. Get on the scales. Weight has decreased by more than 2 kilograms - do not change anything in the diet. You can only heal him. Less than 2 kilograms, but more than 1 - subtract 200 calories from your current diet. Consume an average of 200 fewer calories each day. Weight has decreased, but less than 1 kilogram - subtract 350 calories. Weight has not decreased - 450 calories. Increased by less than a kilogram - 550 calories. Increased by more than a kilogram - 650 calories. More than 2 kilograms - 750. More than 4 kilograms - 900. With a probability of 95%, your weight will not increase after the start of training. An exception is the case when, after a workout, the “bodybuilder” goes to conquer fast food. Changing the calorie intake in this way is the best way to lose weight.
- Get rid of harmful, high-calorie foods. Eliminate only the most harmful. Fast food, high-calorie sweets, fried foods, other high-calorie foods - start in that order. It is not necessary to give up everything at once, but one, the most harmful product, must be excluded. Replace it with one useful product. Continue to make substitutions until you are comfortable on a healthy diet.
- Add Low Calorie Animal Protein Foods. Lean fish or meat is the best option. Chicken breast or pollock are healthy, low-calorie and tasty sources of protein. Use seasonings to add flavor. An alternative to meat and fish is low-fat kefir or cottage cheese.
- Increase the amount of vegetables and fruits in your diet. They will become a complete replacement for junk food. Vegetables and fruits are a source of fiber, the consumption of which helps to speed up the metabolism, increase the rate of weight loss.
- Change the proportion of B-F-U. The ratio of nutrients is important for the formation of the correct structure of the figure. The correct ratio of B-F-U is getting 25% of calories from protein, 25% from fat, and 50% from carbohydrates. A deviation of plus or minus 5 percent for each of the nutrients is acceptable. Don't let your nutrient ratio look like 15:50:35 - that's how most people eat. A lot of unhealthy fats (mainly from fried foods, fast food), a lot of unhealthy carbohydrates and an almost complete absence of healthy proteins in the diet. This is bad "fuel", which leads to poor health and the formation of a fat, flabby figure.
- Keep track of the water-salt balance. Weigh yourself in the morning and evening. If during the day weight fluctuations reach 2 kilograms, you have swelling. Edema is a consequence of a violation of the water-salt balance in the body. Almost always this is due to insufficient consumption of pure water (not tea, not coffee, not juice) and high salt intake. Rarely, the opposite is true. When there is too much water and no salt. You need a balance that allows you to get rid of the puffy look and a few extra pounds.
- Use , if you do not have enough time to cook protein dishes. The basis for weight loss is protein and amino acids, which nourish the body with energy, preserve muscles and have a beneficial effect on the process of losing weight. Protein and amino acids can be obtained from regular food. But with a lack of time for cooking, it is advisable to use sports nutrition. Do not be afraid of unfamiliar words! Protein and amino acids are completely safe supplements. These are not steroids that cause undoubted harm to the body.
- Losing weight in bodybuilding involves And. Use the principles of a healthy lifestyle and healthy eating if you want to accelerate progress. Changing your diet can be uncomfortable for the first 2-3 weeks. Junk food triggers the release of the dopamine hormone, which makes your brain think of a delicious burger or juicy fries. In the first weeks of changing the diet, there is a decrease in dopamine levels. Then - the sensitivity of dopamine receptors decreases, and a lower level of dopamine is perceived as high. The need to consume junk food disappears. It is important to understand that it is not you who want to eat junk food, but your internal reward system, which is drawn to high-calorie foods due to an evolutionary mistake. More recently, high-calorie food intake equaled survival. Now there is no hunger, we live in an age of food abundance, but the reward system works according to old principles. The consequence is that instead of eating our norm, we consume a little more - in case of hunger. This leads to obesity on a global scale.
- Don't Skip Healthy Fats. The intake of healthy fats should be at the level of 1 gram per kilogram of body weight. In girls, with low fat intake, work is disrupted. KD disappear, problems with women's health begin. Low-fat diets are also dangerous for men - problems with the hormonal system are expressed in a decrease in testosterone levels, a decrease in masculinity, energy and libido. Sources of healthy fats: oily fish, eggs, meat, dairy products, nuts, seeds, oils (raw). Choose at least 2-3 sources of healthy fats and include them in your diet on a regular basis.
- Use the one day rule. This is a way to deceive the psyche, which is afraid to go in a new direction for a long time. Say to yourself: "Today I eat right, and tomorrow - come what may." Repeat the same the next day. The psyche sees the immediate goal - to eat right today, and allocates resources for the implementation of this short-term task. With such an attitude, it is easier to lose weight than with the thought that you will have to eat right for a week, a month or a lifetime.
Weight loss in bodybuilding.
A lot of training programs “walk” on the network, the effectiveness of which tends to zero. Readers are offered static programs that help to lose a few pounds, after which the rate of progress decreases.
We will use dynamic programs based on the principle of load progression:
Weight loss in bodybuilding. Week #1
Exercise | Approaches | repetitions | ||
Chin-ups | 3 | 10 | 2 | 3 |
3 | 8 | 2 | 3 | |
Bent over row | 3 | 12 | 2 | 3 |
Standing barbell press | 3 | 8 | 1,5 | 3 |
Hanging leg (knee) raise | 3 | 12 | 1,5 | 3 |
plank | 3 | 30 seconds | 1 | 3 |
jump rope | 3 | 1 minute | 1 | — |
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
3 | 15 | 2 | 4 | |
Shoulder lunges | 3 | 10 | 2 | 3 |
Lifting the bar for biceps while standing | 3 | 12 | 2 | 3 |
3 | 12 | 2 | 3 | |
Hanging leg raise | 3 | 10 | 2 | 3 |
plank | 3 | 30 seconds | 1 | 3 |
Bike | 3 | 1 minute | 1 | — |
Weight loss in bodybuilding. Week #2
We increase the number of approaches and repetitions.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 4 | 10 | 2 | 3 |
Bench press lying on a horizontal bench | 4 | 8 | 2 | 3 |
Bent over row | 4 | 12 | 2 | 3 |
Standing barbell press | 4 | 8 | 1,5 | 3 |
Hanging leg (knee) raise | 4 | 12 | 1,5 | 3 |
plank | 4 | 30 seconds | 1 | 3 |
jump rope | 4 | 1 minute | 1 | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 4 | 15 | 2 | 4 |
Shoulder lunges | 4 | 10 | 2 | 3 |
Lifting the bar for biceps while standing | 4 | 12 | 2 | 3 |
Standing dumbbell extension | 4 | 12 | 2 | 3 |
Hanging leg raise | 4 | 10 | 2 | 3 |
plank | 4 | 30 seconds | 1 | 3 |
Bike | 4 | 1 minute | 1 | — |
Weight Loss Workout 3. Aerobic Workout
Weight loss in bodybuilding. Week #3
We increase the number of repetitions.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 4 | 12 | 2 | 3 |
Bench press lying on a horizontal bench | 4 | 10 | 2 | 3 |
Bent over row | 4 | 14 | 2 | 3 |
Standing barbell press | 4 | 10 | 1,5 | 3 |
Hanging leg (knee) raise | 4 | 14 | 1,5 | 3 |
plank | 4 | 45 seconds | 1 | 3 |
jump rope | 4 | 1.5 minutes | 1 | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 4 | 18 | 2 | 4 |
Shoulder lunges | 4 | 12 | 2 | 3 |
Lifting the bar for biceps while standing | 4 | 14 | 2 | 3 |
Standing dumbbell extension | 4 | 14 | 2 | 3 |
Hanging leg raise | 4 | 12 | 2 | 3 |
plank | 4 | 45 seconds | 1 | 3 |
Bike | 4 | 1.5 minutes | 1 | — |
Weight Loss Workout 3. Aerobic Workout
Weight loss in bodybuilding. Week #4
Reduce rest.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 4 | 12 | 1,5 | 3 |
Bench press lying on a horizontal bench | 4 | 10 | 1,5 | 3 |
Bent over row | 4 | 14 | 1,5 | 3 |
Standing barbell press | 4 | 10 | 1 | 3 |
Hanging leg (knee) raise | 4 | 14 | 1 | 3 |
plank | 4 | 45 seconds | 45 seconds | 3 |
jump rope | 4 | 1.5 minutes | 45 seconds | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 4 | 18 | 1,5 | 4 |
Shoulder lunges | 4 | 12 | 1,5 | 3 |
Lifting the bar for biceps while standing | 4 | 14 | 1,5 | 3 |
Standing dumbbell extension | 4 | 14 | 1,5 | 3 |
Hanging leg raise | 4 | 12 | 1,5 | 3 |
plank | 4 | 45 seconds | 45 seconds | 3 |
Bike | 4 | 1.5 minutes | 45 seconds | — |
Weight Loss Workout 3. Aerobic Workout
Weight loss in bodybuilding. Week #5
Re-add approaches.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 5 | 12 | 1,5 | 3 |
Bench press lying on a horizontal bench | 5 | 10 | 1,5 | 3 |
Bent over row | 5 | 14 | 1,5 | 3 |
Standing barbell press | 5 | 10 | 1 | 3 |
Hanging leg (knee) raise | 5 | 14 | 1 | 3 |
plank | 5 | 45 seconds | 45 seconds | 3 |
jump rope | 5 | 1.5 minutes | 45 seconds | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 5 | 18 | 1,5 | 4 |
Shoulder lunges | 5 | 12 | 1,5 | 3 |
Lifting the bar for biceps while standing | 5 | 14 | 1,5 | 3 |
Standing dumbbell extension | 5 | 14 | 1,5 | 3 |
Hanging leg raise | 5 | 12 | 1,5 | 3 |
plank | 5 | 45 seconds | 45 seconds | 3 |
Bike | 5 | 1.5 minutes | 45 seconds | — |
Weight Loss Workout 3. Aerobic Workout
Weight loss in bodybuilding. Week #6
Again, increase the number of repetitions.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 5 | 14 | 1,5 | 3 |
Bench press lying on a horizontal bench | 5 | 12 | 1,5 | 3 |
Bent over row | 5 | 16 | 1,5 | 3 |
Standing barbell press | 5 | 12 | 1 | 3 |
Hanging leg (knee) raise | 5 | 16 | 1 | 3 |
plank | 5 | 1 minute | 45 seconds | 3 |
jump rope | 5 | 2 minutes | 45 seconds | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 5 | 20 | 1,5 | 4 |
Shoulder lunges | 5 | 14 | 1,5 | 3 |
Lifting the bar for biceps while standing | 5 | 16 | 1,5 | 3 |
Standing dumbbell extension | 5 | 16 | 1,5 | 3 |
Hanging leg raise | 5 | 14 | 1,5 | 3 |
plank | 5 | 1 minute | 45 seconds | 3 |
Bike | 5 | 2 minutes | 45 seconds | — |
Weight Loss Workout 3. Aerobic Workout
Weight loss in bodybuilding. Week #7
Once again we shorten the rest.
Slimming workout 1. Back, chest, shoulders, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Chin-ups | 5 | 14 | 1,5 | 2 |
Bench press lying on a horizontal bench | 5 | 12 | 1,5 | 2 |
Bent over row | 5 | 16 | 1,5 | 2 |
Standing barbell press | 5 | 12 | 1 | 2 |
Hanging leg (knee) raise | 5 | 16 | 1 | 2 |
plank | 5 | 1 minute | 45 seconds | 2 |
jump rope | 5 | 2 minutes | 45 seconds | — |
Slimming workout 2. Legs, arms, abs
Exercise | Approaches | repetitions | Rest in minutes between sets | Rest in minutes after exercise |
Barbell Squats | 5 | 20 | 1,5 | 3 |
Shoulder lunges | 5 | 14 | 1,5 | 2 |
Lifting the bar for biceps while standing | 5 | 16 | 1,5 | 2 |
Standing dumbbell extension | 5 | 16 | 1,5 | 2 |
Hanging leg raise | 5 | 14 | 1,5 | 2 |
plank | 5 | 1 minute | 45 seconds | 2 |
Bike | 5 | 2 minutes | 45 seconds | — |
Weight Loss Workout 3. Aerobic Workout
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