This summer, the 8-week healthy eating marathon Tone It Up is gaining momentum on the Internet. Its creators promise girls who follow all the nutritional recommendations and do the exercises from the program a quick and painless transformation of their figure by summer. The convenient thing is that you don’t have to decide anything - you watched the program and already know what exercises to do or what to eat for lunch. Buzzfeed journalists decided to try this program for themselves. Three girls - three stories.
Jenna: I work out a lot in the gym: 4-6 workouts a week. But I'm not seeing results and I think it's because I eat a lot of gluten-containing foods. The program requires you to follow a gluten-free diet, so I decided to give it a try. Maybe it will help my skin too.
Krista: I work and raise a child, so I don't have time to go to the gym. Usually I just run. I like it because it helps me cope with stress. I do this three times a week, but my nutrition leaves much to be desired. I love lemonades and drink them every evening. In short, I need a detox.
Masey:
I don't play sports. I often go to cafes and eat cookies for breakfast. But I'm already 27 years old, so it's time to take care of myself. I want to feel better, and it would be great if I became slimmer. Now if someone invites me to the beach, I’d rather sit at home and eat crackers.
Rules:
1. Follow a meal plan
The dishes themselves can be changed, but portions must be strictly controlled. There are no days when you can eat whatever you want. But there are also no terrible prohibitions; if you really want something harmful, you can eat just a little bit.
2. Do daily workouts
Every day you will have to exercise for 20-30 minutes.
1st week
Jenna : Everything went fine with the training, but there were problems with the diet. Before this, I didn't realize how much I missed snacking all the time. If you met me at the grocery store, you might think I have a big family.
Krista: I thought that I wouldn’t get tired from these short workouts, but I was very mistaken. They are very heavy. I was drenched in sweat and felt pain after 13-minute videos, although I could easily run a couple of kilometers. Now a little about food: proper nutrition is a nightmare for me, so this part of the program was very difficult for me. I realized that I was unlikely to be able to prepare all the food for the week at once, plus I hate eating the same thing twice in a row. On the first day I ordered a hamburger. In my defense, I put the bun aside and only ate the meat. But still I decided to continue.
Masei: I don't think I've ever felt so tired. I also had to throw out two opened packages of marshmallows to make room for the apple cider vinegar and protein powder. This will be the toughest week. I will have to constantly cook, exercise, diet and constantly take photos. I already feel dead.
Is it possible to pump up without sports nutrition and how to do it?
Is it possible to get pumped up without sports nutrition? A question that interests many guys who come to the gym to get a beautiful body. The abundance of advertising has imposed on the average person the idea that without a variety of supplements, proteins and steroids it is impossible to get good muscles. But is it really so?
Interesting: Is it possible for a girl to pump up her breasts?
To answer this riddle, it’s worth looking at ancient Greek sculptures that depict real people. Most likely, at the time of Plato and Socrates, the pharmaceutical industry did not yet exist, and anabolic substances could not be purchased at a pharmacy or specialty store.
This proves that through exercise and a balanced diet, one can achieve a body worthy of immortalization in sculpture. Moreover, sports nutrition and anabolic steroids are completely different things!
Why is sports nutrition so popular?
In order to pump up those treasured biceps or back, it’s not enough just to go to the gym. Physical activity is only half the battle. No less important is the process of recovery of the body after exercise.
It is not necessary to take sports nutrition in order to get pumped up, but it is advisable
It is during this period that the direct growth of new muscle fibers and the strengthening of old ones occurs. To accelerate this phenomenon, the body needs energy and nutrients. After all, what do you “build” figures from if there are no proteins and other components?
The main sources of essential nutrients are:
- Meat (beef, chicken fillet);
- Fish;
- Chicken eggs;
- Fermented milk products;
- Nuts;
- Vegetables and fruits;
- Legumes and cereals;
- Cereals.
“Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract. Read more…
However, in most cases, modern people physically do not have time to constantly prepare themselves full meals with sufficient amounts of proteins, fats and carbohydrates.
And you need to eat at least 5-6 times a day, while the calorie content of the diet should exceed the usual norm.
Therefore, the answer to the question - is it possible to pump up without sports nutrition - will be: “yes, but it will take more time.”
At this point, sports supplements come onto the scene and offer to reduce this period. For example, 1 standard serving of whey protein contains 25-40 g of pure protein, which is equivalent to 200 g of chicken fillet. It is much easier to drink a ready-made cocktail of vitamins and microelements than to constantly carry a considerable supply of food with you.
What to do to get pumped up without sports nutrition?
If we do not touch upon the issue of the training itself, then the main point that will help you gain muscle mass is a rational diet.
getting pumped up without sports nutrition is more than possible
There are several important rules that will help you easily solve the problem of how to pump up without sports nutrition.
They look like this:
- Protein is the most important nutrient for muscle growth. You need to consume at least 1.5-2 g of protein per 1 kg of a person’s weight per day. So, with a weight of 70 kg, the daily norm is approximately 120 g. You can also eat more, however, there will be no increase in efficiency. The body simply cannot adequately break down excess protein.
- Fats must be in the diet. The approximate daily norm for the average man is 100 g, for women – 80-90 g. It is important that a quarter of this portion consists of animal lipids.
- For a good gain of muscle mass, a person should consume 4-5 g of carbohydrates per 1 kg of body weight. They are the main source of energy and provide high intensity muscle work during strength training. In this case, you need to exclude confectionery and flour products from the daily menu. They have a harmful effect on the body.
- 2 hours before the expected physical activity, you need to have a snack. A little chicken fillet, a couple of fruits and a glass of fresh juice will be ideal. This afternoon snack will provide the body with the necessary energy for strength training.
- After completing the entire complex of loads, the so-called “protein-carbohydrate window” opens. Conventionally, this is 2 hours, when proteins and saccharides are absorbed by the body much faster to restore lost energy reserves. It's important not to skip it and fill it with lunch or a homemade protein shake.
2nd week
Jenna : This week has been tough. My mom came to visit to celebrate my little brother's graduation. Constant dinners and a lot of wine. But I tried to eat only at home. Mom even liked that I was cooking, and I discovered that it was not so difficult. My grandmother said that I looked better.
Krista:
Every muscle in my body is constantly aching. Of course, this is good, I’m finally working on myself, but now I need a day of rest. But no. I tried to choose the right food, if I wanted something fried, then I chose the lesser evil. For example, French fries, but I only ate 5 of them.
Masei: My body is starting to get used to it, but I really want pizza and chocolate covered almonds. Okay, we'll eat this when it's all over. I spend more time cooking than anything else. You also have to constantly go shopping. When I went to a bar with friends, I had to drink water while they washed down their hot dogs with beer.
3rd week
Jenna:
I miss the workouts from the program, so I went to the gym this week instead. This inspires me much more.
Krista : Now I'm looking forward to training, I think my legs already look a little better. The hardest thing for me is to constantly drink water because I love soda.
Masey
: I lost my journal where I wrote down my menu. I also bought new leggings that were a size smaller. The program seems to be working.
4th week
Jenna:
If someone eats a chocolate bar in front of me, I will definitely kill that person. I'm trying to stick to a homemade dessert of bananas, almonds and ice cream. It's delicious, but I still ate a couple of pieces of chocolate at work.
Krista:
At the beginning of this week everything was going well, but then it seemed to me that I was not feeling very well. I still dream about soda. A couple of times I woke up at night from hunger, ate an apple, but it didn’t help. I ended up putting peanut butter on it. Yesterday I really wanted something sweet, but instead I ate some beans. Is there something wrong with me?
Masei: I went a little off my diet after I lost my magazine. I ate an incredibly delicious donut and have no regrets at all. But I also like healthy food, for example, I made a burger from whole grain bread with mushrooms.
5th week
Jenna:
After five weeks, I had lost three kilograms and my waist was three centimeters thinner. Even in the photographs you can immediately see that I have lost weight. Before that, I constantly compared myself with other participants in our marathon (they were slimmer) and then went to cry in the bath. Let's see what will happen next.
Krista:
Yesterday my friend drank Diet Coke in front of me and I'm still thinking about it. I also tried running and could only run a kilometer.
Masey:
I noticed that I am increasingly drawn to pictures of food. But I have already lost three kilograms. A couple of friends told me that this is already visible.
lost weight and pumped up
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.
lost weight and pumped up at the same time?
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.
Interesting: Building abs at home for men
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.
how to get pumped up and lose weight at the same time
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 gaining muscle, some amount of fat is always gained .
how to quickly lose weight and get pumped up
And now imagine, Vasya - who first lost 5 kg of excess fat and Petya -
how to get pumped up and lose weight at the same time
who had an extra 20 kg of fat and immediately started working on weight. 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.
Pay attention!
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.
how to lose weight and get pumped up? Ask the sales department!
Are my conclusions confirmed by practice? Yes, every day I see unfortunate Singers who mark time for years or quit the gym without seeing results. So why aren’t they told about this? Can you imagine that the sales department will tell Petya: You don’t need to buy a subscription to our gym and you don’t need to pay for personal training. It is better for you to lose weight first for your goals, no need to spend money. Introduced? I could not get
Source: https://freshlife28.ru/bodybuilding/pohudel-i-nakachalsya/
6th week
Jenna: Last weekend we celebrated a national holiday, so there was a lot of drinking. But still, when I came to the gym in the morning, one of the girls said that I had lost weight. Finally someone noticed. I'm happy.
Krista: Today I tried on my white pants that I was about to get rid of because they were too tight, and lo and behold, they fit me just right.
Macey: I feel like I haven't made any progress this week, but the scale says otherwise. Constant training makes me nervous. But for the first time I ran three kilometers, thanks to my boyfriend.
7th week
Jenna : Last week was my birthday, but I didn't celebrate. The program is working.
Krista : I was traveling this week and it was hard to avoid food when you're traveling. But I tried to eat tomatoes and other healthy things. When I got home, I had to get up at 5 am to do all the missed workouts, and I did it.
Masey : We bought a cake for my colleague’s birthday, and it was difficult not to take a piece. But I already know what's better. The first week was hard for me, but now I quickly wake up, get ready, make a smoothie and run out to work.
What happens to the body if you exercise regularly and don't get enough calories?
Workouts can be aimed at losing weight, gaining muscle mass and developing strength. To gain muscle mass and develop strength so that an athlete progresses, a lot of calories from proteins and carbohydrates will be required. In this case, the body will be in an anabolic phase, and if you exercise regularly, the anabolic phase will last continuously. Naturally, only if you train correctly, because diet is only half the battle. But if you reduce calories, but at the same time perform physical activity, both cardio exercises and basic exercises with free weights, the result will be the same - weight loss.
Training with a low-calorie diet is the basis for losing weight. As you know, only diet can get your weight off the ground, and strength training will help speed up the process and make your figure more attractive.
In order to reduce calories, carbohydrates are partially removed from the diet. This diet is dominated by protein foods and some vegetables with a minimum of carbohydrates. Cereals are almost completely eliminated, and foods such as bread, potatoes or grains with a high glycemic index, such as rice, are removed completely.
Naturally, people following such a diet should also forget about sweets. Otherwise, by training correctly, a person will eventually achieve the desired result - lose weight. By the way, the quality of muscles with such a diet will also improve, but only if the diet is rich in protein products, which, as far as possible, replace carbohydrates.
It’s one thing if a person adheres to, say, an incorrect, non-sports diet that does not provide the body with all the necessary substances, then sooner or later he will become very exhausted. First, his body will become dry and sculpted, then the volume will rapidly go away, as the body will get the lack of calories from the muscle fibers, and then complete exhaustion will occur with all the ensuing consequences - weakness, apathy, decreased blood pressure, fragility of bones, malfunction of the gastrointestinal tract. -intestinal tract, hair loss, hormonal imbalance, vitamin deficiency.
Another thing is a cutting diet, when professional bodybuilders adhere to a strict diet in order to minimize the percentage of subcutaneous fat and remove fluid so that the muscles are as visible as possible.
Athletes, despite a very strict diet, additionally consume vitamins and minerals, and also increase the amount of protein in order to cover the carbohydrate deficiency. Of course, without carbohydrates, they experience all the side effects associated with this condition. The right diet is half the battle, so you need to approach it thoughtfully and carefully.
And also read: PP - what is it? How to eat for athletes → Workout for weight loss for men → Exercises for weight loss for girls →
8th week
Jenna:
When we started, I considered cooking my second job, but now everything is simpler. I realized that I like healthy food more. I had already forgotten that this was a program; it seems to me that I have always eaten like this. It also turned out to be much cheaper to cook at home.
Krista:
Now you don’t need to force yourself to choose healthy dishes. But I'm still waiting for the day when I can drink soda. Friends say I'll start eating junk food again at the end, but you're wrong.
Masey:
This morning I woke up with a terrible cramp in my leg. For 30 minutes I lay in a strange position and tried to do something. Maybe I'm exercising too much or maybe there's something wrong with my diet?
When is it permissible to eat after exercise?
Basically, beginners draw conclusions about the need for nutrition based on how they feel. But this is a wrong decision. After training, you need food in the first half hour; this is necessary when losing weight. Only a number of products are allowed, such as:
- lightweight protein shake,
- low fat cottage cheese, with fruits,
- omelette and bread.
It is necessary to obtain energy - 2 times less than was spent.
Meals after class follow a strict sequence. Here, 60% of food should be carbohydrates. These are vegetables and fruits. To restore muscles, take 15 grams. squirrel.
You can follow general nutrition tips during exercise. They require a regime, then their effectiveness will be obvious.
What does proper sports nutrition mean? It is necessary to focus on the intensity of the training program. Among the recommendations, the most important ones are highlighted.
Water must be in the diet, at least 2 liters. After training, 20 minutes should pass, and you will need to “close” the carbohydrate window. Low-fat, dense foods are suitable; dairy cuisine works well.
Fitness leads to loss of energy. You need to choose foods with proteins and complex carbohydrates.
When following a diet, it is important to remember balance. It takes a lot of energy to play sports. The result of proper nutrition is weight loss and a uniform supply of energy for normal life activities.
AlinaAuthor of the article
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Results:
Jenna:
You may not see much of a difference between these photos, but I do. I'm glad I started eating healthy and lost almost 5 kilograms. Before that, I constantly went to the gym, but there was no result, but now everything has changed. I know how much and what to eat at different times of the day. I'll go eat some salad and cheese.
Krista:
My butt got bigger because I did a lot of exercises to tone it up. Muscles also appeared on the arms. Now I will start to pay more attention to my diet, but I will not give up soda, like other junk foods. But still, my body has not become ideal, I will have to accept it as it is.
Masey:
I can't believe I went through this. I learned a lot and began to look better in photos. Now I eat healthy and it improves my mood. I also like to play sports.
Additional nutrition during intense physical activity
It is generally accepted that a person involved in sports can eat whatever he wants. In fact, only 30% of people can lose weight through dietary restriction and intense exercise. The remaining 70% do not lose weight during intense physical activity, but increase in volume even more. By playing sports, but without changing anything in the diet, a person gains weight due to the inevitable increase in appetite after physical activity. Physical activity is necessary, but not for burning fat, but for the prevention and treatment of diseases associated with obesity (hypertension, type 2 diabetes, etc.).
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