Gained 10 kg in six months: how to get rid of excess weight

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You rarely meet a woman who dreams of getting better. In the age of a variety of unhealthy but tasty foods, every lady tries to maintain her figure.

This can be said about a man. In order for a guy to have a slender, pumped up body, he first needs to gain weight.

You can gain 10 kg on your own at home - for this you need to follow certain rules.

It is important for young men not just to be thin, but to have an attractive, healthy body. Most teenagers and men under 30 cannot boast of such indicators.

Exhausting physical work is not fully covered by nutrition, resulting in thinness and constant stooping.

To quickly gain weight, and then pump the gained mass into the muscles, you should follow these recommendations:

1. Fractional meals . The best method for gaining weight is to eat at certain times of the day. Over time, the body will automatically develop a signal that will inform the brain that it needs to eat. The optimal feeding time is once every 4 hours.
2. Mandatory breakfast . It is necessary to have a morning meal no later than an hour after getting out of bed. Breakfast should be nutritious and rich in proteins and carbohydrates. Dried fruits, cereals, eggs, and cottage cheese are good for this.
3. A multi-ingredient lunch will help you gain weight . For the first course, eat thick soup, for the second, a salad of fresh vegetables, a side dish of potatoes or pasta, and boiled white meat. It’s a good idea to make a dessert from dairy products and drink dried fruit compote.
4. Dinner should also be nutritious, but light . When creating recipes, use eggs, meat products, and vegetables. For a light dinner, a tomato and ham omelette is perfect.
5. If you want to have a little snack at night , give preference to fresh fruit.

You can quickly gain 10 kg by taking certain medications. This is considered normal among athletes when a man needs to achieve certain results.

If you alternate the intake of funds with the specified diet and physical exercise, you will achieve the desired result quickly.

Competent drinking regime

Every diet insists on a water regime, ranging from strict mono-diets or “poor” nutrition (French, buckwheat, Japanese diets) and ending with PP.

The essence of the water regime is simple: drink 1.5 liters of clean water per day . Get cold water from the office cooler, buy bottled drinking water (it can even be mineral water, but without gas), drink water from a home filter.

Important:

• Do not replace water with tea, coffee and compotes (that is, such drinks are not prohibited, but allow yourself only as “pampering”);
• the taller and larger you are, the more water you need to drink - an amount of 1.5 liters is designed for a lady of average shape, and if you are, say, tall, the daily norm should start from 2 liters;
• Drink the first glass in the morning, on an empty stomach (drop 2-3 drops of lemon juice or apple cider vinegar into it - this will help speed up your metabolism); You need to drink a glass (or at least half a glass) - under no circumstances try to drink a lot of water at once;
• Do not drink while eating - at least an hour should pass after eating.

Unexpected decline

I have had problems with excess weight since early childhood.
At the age of 6, my mother began seeing pediatric endocrinologists, and at the age of 8, diets began. Nevertheless, by the 9th grade I weighed 90 kg. The doctors shrugged: there are no serious metabolic disorders, but there is a strong tendency to be overweight. Article on the topic How to celebrate the New Year without harming your figure. Light Meal Ideas

I never stopped struggling with excess weight. There were diets that were more like fasting, and courses of weight-loss teas that provoked severe stomach upset, and nutritional supplements, the taste of which still causes nausea. All this gave a certain result, but the lost kilograms always returned quickly and often in larger quantities. By the age of 29, I weighed 108 kg. And then I had to change jobs. The new position turned out to be very stressful; there was literally no time for food. As a result, in 1.5 months I lost 7 kilograms, and then gradually another 11.

Then the old appetite began to reassert itself. But by that time, the wardrobe needed to be completely changed - all things became too big, the needle on the scale fluctuated at around 88–90 kg. I also remembered the words of one of the doctors whom I went to before, that given my height (172 cm), I need to lose weight to at least 90 kg - this is a weight that does not cause serious health problems. I was determined that I would not allow the lost pounds to return.

Healthy eating as an alternative to dieting

If you don’t want to “sit” on buckwheat or green apples alone, you don’t need to, but you still have to adhere to the restrictions. You already know what you have to give up: don’t cook or buy sweets, fried foods, fatty foods, smoked foods, fast food . Avoid bread, starchy vegetables (potatoes, corn), high-calorie fruits (bananas). Consume sweet dried fruits and nuts in moderation.

If you cannot live without sweets, buy dark chocolate (bitter brut) and allow yourself 1-2 cubes in the morning.

The easiest time to lose weight is in the summer, when cheap and aromatic vegetables are in abundance and at bargain prices.

And one more thing: visit grocery stores only on a full stomach. This way you will protect yourself from spontaneous purchases (extra products that are subsequently eaten “because I don’t want to” so as not to spoil).

Approximate calculation of daily calorie loss

An adult needs to eat 1800 kcal per day for an active life. If more comes into the body, folds will appear on the sides. If you do less (and even more sports), you will lose weight.

Nutritionists are confident that you will burn one kilogram of body fat if you begin to lose 7,000 kcal per day (without changing physical activity).

Organize an “accounting” for your diet. Write down what you ate today, yesterday, the day ago and how much calories you got. Now decide for yourself which portions of dishes should be reduced, which snacks should be abandoned, which foods should be replaced with low-calorie ones. Get a monthly weight loss plan.

But: a daily diet “poorer” than 1200 kcal is considered dangerous!

"Iron" daily routine

1. Basic meals (breakfast, lunch, dinner) should be taken at the same time.
2. Sports should be regular. If you don’t have time to do exercises every day, choose 3-4 days a week and don’t skip “physical education”.
3. The regime must be adhered to no matter what. Don’t violate it, even if you have a rush at work or your friends invite you to a restaurant for a rich holiday table.

Remember: this is temporary, you only need to hold out for a month! Although... many people get used to this regime within 30 days and make it their routine (delighting their own body).

How to gain 10 kg weight in the gym?

Muscles are best built through strength training in a gym. Even the simplest equipment such as dumbbells and barbells will do. The main thing is to gradually increase weight. The following exercises are most effective:

• squats;
• bench press;
• push ups;
• pull-ups;
• standing barbell press;
• swings with dumbbells.

After the gym, you can go running, swimming or cycling. Take regular breaks between classes: muscles grow not when you carry iron, but when you rest.

Movement is not only life, but also harmony

Even if you choose a strict diet, it will not help you lose weight quickly. In addition, movement helps keep muscles toned and speed up metabolism.

If you cannot exercise at a fitness club:

• make a habit of short gymnastic warm-ups (get up from your desk every hour and squat, do passes with your hands, remembering what you taught at school exercises);
• enjoy evening walks in the clean air (a good sleep will be a pleasant bonus);
• Replace short trips (1-2 public transport stops) with walking “runs”;
• Clean more often (washing floors is an exercise for the muscles of the shoulders and arms).

Effect of steroid dose

It has been experimentally established that the more steroids an athlete takes, the stronger his muscles will grow. As soon as this growth stops, the athlete begins to use a larger dose of the drug, and a new jump occurs. Is this process permanent? Of course not. The fact is that reaching saturation as the dose of consumed steroids increases each time occurs faster and faster. The described characteristic is presented in the graph below.

It is clear from the graph that there must be a limit value for the dose of steroids, above which further growth of the athlete’s muscles will not occur.

Record the “start”, but do not keep records

When you start losing weight, measure your own parameters using a measuring tape and write down your own weight. You can keep the “control” clothes (for example, put aside the trousers that fit close to you - at the end of the month they will tell both you and your family whether your parameters have changed). You can take a photo.

And after that... Forget that you are losing weight. There is no need to weigh yourself every 3 hours and sleep cuddled with a measuring tape. Give yourself a mindset: I have started a healthy lifestyle, thanks to which I will become slimmer. And do not violate the regime and nutrition.

You can weigh yourself again and measure your own waist size only at the end of the month.

Rate of muscle mass gain in girls

The structure of muscles, the characteristics of metabolic processes and the total volume of muscles in the fair sex are very different from those for men. Therefore, the figures given for girls will be completely different.

How many kg of muscle can a girl gain in a month? One of the studies showed that novice athletes gain an average of 3.54 kg in 6 months of regular training, that is, 0.59 kg in one month. This figure is approximately 60% of that for men.

The dynamics of muscle growth in subsequent years of training for both sexes is the same, that is, in the second year the girl will gain 50% of the weight of the previous year, in the third - 50% of the second, etc.

Regular sports exercises for a month

Sports are an integral part of your weight loss. You don’t have to spend money on a membership to a fitness club and sportswear—you can exercise at home and in your pajamas. The main thing is to do this regularly and diligently , to perform each approach clearly, adhering to the rules developed by the trainers:

• You should start with a light warm-up that warms up the muscles (thanks to this, the body will get less tired);
• do not train with a full stomach - and you shouldn’t sit down at the table immediately after training either (refrain from food for about an hour before and an hour after training);
• It is both possible and necessary to drink clean water during classes;
• basic training duration: 2-3 sets for each exercise (from 10 to 20 repetitions per set), the interval between exercises is a maximum of 2 minutes;
• When the body gets used to the basic load, the number of repetitions and approaches needs to be increased.

What a warm-up might look like : swinging your arms, running in place, squats. You may remember something from school exercises. Perform each exercise at least 10 times.

Important: if your body is not adapted to training and you are suffering from sore throat, do not exercise every day, but every other day, allowing your muscles to rest.

The exercises described below are suitable not only for women, but also for men.

Making a flat tummy

4 types of exercises are suitable for pumping up the abs. You don't have to choose just one, do them all.

1. Body lifts . Lie on your back, cross your arms over your chest. Bend your legs at the knees (option for the “pro” - lift them up, bending them at the knees, so that they are parallel to the floor). Raise your head and shoulders as high as you can (with your chin touching your chest).
2. Side plank . Lie on your side, resting on your elbow. Raise your body straight, supporting yourself only with your elbow and feet. After standing like this for 30 seconds, change sides.
3. Twisting (this option is contraindicated for diastasis). Lying on your back and bending your knees, holding the bows behind your head, lift your body and turn it to the right and left. Reach your elbow towards your knee. At the end of each movement, do not lower your back to the floor.
4. Boat : Lie on your stomach with your arms along your body. Raise your legs straight and shoulders above the floor. Lie like this. Your arms can be extended forward.

Working out the thighs and buttocks

Such exercises will help remove belly and thighs, and get rid of cellulite. A nice bonus: after a month of training, your legs will become lighter, and shortness of breath will go away when climbing stairs.

1. Gluteal bridge . Lying on your back (legs bent, standing on the floor), resting your hands on the floor, lift your hips up, squeezing your buttocks. Keep your back straight.
2. Swing your hip back . Rest your knees and elbows on the floor (back straight). Extend one leg, take it as far back and up as possible. Hold your leg like this and return it to its place. Change your leg.
3. Hip translation . Lie on your side, lean on the floor with your right hand and bent left leg, extend your right leg and lift it parallel to the floor, but slightly up. Lower your leg.
4. Correct squats . You will be surprised, but you also need to be able to squat. Here are the mistakes beginners make and here’s how to squat correctly to pump up your hips (shows a fitness trainer):

Arm muscle tightening

Such exercises not only shape your arms, preventing your biceps from hanging unsightly, but also help relax your back for those who love a sedentary lifestyle.

1. Knee push-ups . Take a lying position, leaning on your knees. Place your hands on the floor slightly wider than shoulder-width apart, under your upper chest. Raise one leg up, while pushing off with your hands. At the same time, both the abdominal muscles and buttocks should be tense. If it is difficult to support your weight only with your hands, you can help yourself with your knee.
2. Climbing plank . Stand in a plank position with straight arms (your back is one continuous line without bends). Bend one leg and pull it towards your chest. Return to original position. Repeat with the other leg.
3. Dumbbell lateral raise . Extend your arms to the sides, bending your elbows 90 degrees. Bend both elbows, raising your arms up so that the dumbbells held in your palms meet above your head. Return your hands to the starting position. By the way: beginners can do this exercise without dumbbells.

Stretching: muscle elasticity, minimizing tomorrow's soreness

Warm-up is the beginning of rest after each workout. Such exercises stretch and bring the muscles into their natural shape, due to which lactic acid, which accumulates during workout, is removed from them.

You can see an example of stretching from a trainer here:

Dosing cardio loads

A slight increase in heart rate can affect metabolism and metabolic processes, but for training to contribute to muscle gain, you need to spend 10-15 minutes on the treadmill a day before strength exercises and the same amount of time after.

This is necessary for the production of glycogen, a component of muscle mass. Remember that the workout must be done with a trainer, carried out under the supervision of a specialist, because during physical exercise you can waste all the accumulated calories, so the load must be strictly calculated.

Meals for 30 days

Don't give in to stupid advice that encourages you to go on a hunger strike. Although, it would seem, everything is logical: if a person does not eat, he will be forced to lose body fat. But - for the time being, for the time being! When the “hunger strike” ends, the body, frightened by such a metamorphosis, will rush to store every piece of food it receives as fat, fearing that hard times will soon come again.

Real advice from nutritionists insists:

• you need to eat fractionally (small but frequent portions);
• for a thirty-day period, you should not get carried away with mono-diets - it is better to build a balanced menu that includes all the basic food groups;
• You should eat high-quality food (no - fast food containing excess fat, yes - fresh, just prepared dishes);
• you need to chew slowly and for a long time, without being distracted by reading or watching a movie;
• Instead of eating stress, start another “anti-nervous”, but not high-calorie habit (squats, cleaning, talking with a friend, walking).

Nutritionists also advise reducing the amount of salt in the diet . Salt retains water (and a lot of toxins) in the body, sometimes this mineral is responsible for swelling, which means extra numbers on the scales. If you cannot avoid salting soups and meat at all, at least do not buy salted herring, canned vegetables, store-bought vegetable juices, and chips (this is the record holder for salt content).

And the last thing: alcohol stimulates the appetite, so you should avoid it (or reduce communication with the “green serpent” to a minimum).

Breakfast options

1. Low-fat cottage cheese, sweetened with banana slices or dried fruits (you can allow yourself a small amount of such carbohydrate-rich foods in the first half of the day).
2. Low-fat cottage cheese with herbs and daikon (or parsley and tomato).
3. A portion of boiled “dry” buckwheat, boiled chicken fillet (or skinless thigh), a leaf of fresh lettuce or a bunch of arugula.
4. Buckwheat porridge on water, seasoned with a spoon of live olive oil.
5. Oatmeal with a spoonful of raisins (remember: white raisins are considered lower in calories than black ones).
6. Oatmeal with milk and fresh fruit (say, peach).
7. Scrambled eggs, cooked without fat + fresh tomato + a slice of black bread and a slice of fitness cheese.
8. A piece of grain bread with ham and tomato (can be cooked in an electric grill) + vegetable salad dressed with olive oil.

The main principle of a healthy breakfast: carbohydrates . They will saturate the body for a long time, so your stomach will not bother you with hunger while working.

These nutrients are found in cereals, fruits, and dried fruits. Don’t be afraid of the caloric content of such foods - the body will use these calories as energy until the evening (the main thing is that the portion is not too large).

First snack

1. Hard-boiled egg + a glass of vegetable juice (fresh, as there is too much salt in the packaged juice).
2. Mozzarella + tomato + basil (preferably fresh, not dried).
3. Diet bread with a spread of low-fat cottage cheese (cheese can be mixed with herbs and garlic).
4. Cheese cheese + 2-3 crackers.
5. Crackers + fresh fruit.
6. Cereal bar.
7. Fresh apple (for weight loss it is better to buy green ones) + a glass of low-fat kefir.
8. Low-fat cottage cheese + berries (frozen, but fresh is better).

You should not give up snacks - such meals help to overcome the slight feeling of hunger that occurs in the first half of the day. Even if you choose the on-the-fly option, stop and chew your portion slowly.

Lunch options

1. Beef or chicken liver, stewed with onions + a portion of buckwheat (without oil) + fresh vegetable.
2. Lean fish + dry rice + green salad sprinkled with lemon juice.
3. Lenten soup + black bread + salad of fresh vegetables.
4. Boiled veal with vegetable stew (to save time, the meat can be stewed with vegetables).
5. Steamed chicken (without skin) + fresh tomatoes with cheese.
6. Turkey breast + boiled millet + light salad.
7. Low-fat sea fish baked with broccoli. The dish can be supplemented with 1-3 leaves of fresh lettuce.
8. Vegetable soup with chicken + vegetable salad dressed with olive oil.

Meat should be served for lunch . This product takes a long time to digest, so it can guarantee you fullness until the evening. But choose exclusively low-fat varieties. If chicken and beef are boring, buy rabbit, kid, river or low-fat sea fish.

Second snack (afternoon snack)

1. A glass of unsweetened natural yogurt.
2. A piece of black bread + a glass of kefir.
3. Hard-boiled egg (1 chicken or 2-3 quail) + fresh tomato.
4. Low-fat cottage cheese, sprinkled with a teaspoon of honey.
5. A glass of unsweetened yogurt + 2-3 dietary grain breads.
6. A cup of hot green tea + oatmeal cookies.
7. Fresh fruits (pear, apple, peach, plum).
8. Black bread + low-fat cheese (the same fitness or gaudette, cottage cheese, tofu).

Important: the second snack should not break your stomach. Take a glass not of 250, but of 200 ml.

No matter how much you want to lose weight, you should buy fermented milk not with zero, but with reduced fat content (1% or even 2.5%). Nutritionists assure that the amount of calcium that the body absorbs from a given dairy product depends on the presence of fat. But you have to eat this way for a whole month!

Dinner options

1. A portion of stewed veal + salad from any type of cabbage.
2. Stewed fish + green salad with lemon juice.
3. Meat casserole (ground beef or pieces, vegetables, cheese).
4. Protein omelet with low-fat sour cream or milk + fresh tomato and green onions (tomato and peppers can be served as a side dish or added to the omelet).
5. Steamed salmon + boiled rice + fresh vegetables.
6. Grilled hake fillet or other “slimming” fish (without oil) + green salad with soy sauce.
7. Fish fillet stewed with vegetables + light yogurt.
8. Bell peppers stuffed with veal and brown rice + fresh cherry tomatoes with soft cheese and herbs.

Dinner should be light (so that a full stomach does not interfere with sleep). There is no point in giving it up. But the last meal should be completed 3-4 hours before bedtime .

If you have been sitting too long and realize that you cannot sleep due to hunger, drink kefir. However, hunger can be deceived by a glass of water.

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