Is it easier for a skinny person to get pumped up?
People who are far from sports think like this: an obese guy already has a good weight, so it’s easier for him to progress, and his muscles develop faster. But the catch is that the bulk of his body weight comes from fat, not muscle tissue. Fat cannot be “pumped into muscle,” as they say on forums. Therefore, overweight people have no advantage in this.
Picked flowers
In pagan times in Rus' it was not customary to give fresh flowers as a gift.
It was believed that, left without roots and nutrition, a plucked flower could drink life force from other living beings. Such flowers were considered a symbol of death; they were brought only to graves. The tradition of giving bouquets of fresh flowers and decorating rooms with them came to us from Byzantium only with the introduction of Christianity.
Nowadays, it is only forbidden to give an even number of flowers, since according to superstition this means that a person’s days are numbered, therefore flowers in an even number are brought only to the cemetery.
Genetics and other subtleties
On the other hand, a thin person will have to work hard to start gaining quality mass.
He needs to create the right training program, aimed specifically at gaining weight, and not at developing endurance. For a fat person, the workouts are comparatively easier at first: mostly cardio and light exercises. As for nutrition, it becomes equally difficult for both. Skinny people need to eat at a calorie surplus, fat people need to eat at a calorie deficit. Each meal should fit perfectly into your daily allowance, so it is important to count the number of calories in each dish, right down to snacks. But with a calorie deficit, a thin person will lose muscle mass faster than a fat person, who will lose fat first.
Much depends on genetics. So, if a thin person is not predisposed to gaining weight, it will be extremely difficult for him to add at least a couple of kilograms. And if a person is genetically overweight, it will be difficult for him to lose weight and maintain it at the desired level once he gets in shape.
Fat and thin: how to train if your weight doesn’t match your body
Professional trainer Valery Babich will tell you where to start.
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The first steps towards your ideal
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No matter how you call the newcomer you see in the mirror - skinny or fat - you must have a clear algorithm of exactly how to go to an excellent and healthy body without killing yourself along the way. To do this, the first thing you need to do is assess the problem and its scale by honestly answering a few questions: have I always been like this, what has worked before, and do I even know anything about how my metabolism works.
I'm fat
This is both a simple and difficult case. It is simple in that gradually reducing weight to normal is often a matter of systematic, constant work. The difficulty is in the features. If you just put on ten kilos in the office, then three months of work and a proper sports diet will give you some results.
If your body mass index (BMI) is much higher than the generally accepted norm, then you will have to endure a much longer and unpleasant period of time to adapt to your new life. In this case, I hope you don’t need to be reminded that visiting a doctor before playing sports is part of the mandatory program? One of the pitfalls of this condition is possible sluggish chronic diseases that can worsen when your metabolism gets a kick. Check with the doctor and go ahead.
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Tips for fat people
Take care of your joints. If you are overweight, you should not overload your knees and you should especially carefully monitor the condition of your spine. Don't rush to start working with free weights
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Follow the technique of doing the exercises. Learn it by heart and never deviate. Take your time and don't forget about safety nets.
Follow your diet! Your nutrition is 80% of the work, and this was no joke.
If you are significantly overweight and have problems with exercise, warm up carefully and do not go heavy on cardio. Drink water during training and monitor your condition. Dizziness or convulsions are a reason to immediately contact a trainer.
In fact, just like a skinny person, you need to first build a muscle base so that your metabolism works like a well-oiled machine. Muscle is denser than fat, so I don’t recommend relying on scales in the beginning: it won’t be surprising if growing muscles show you an increase in mass. Just keep working.
And don’t chase results right away. Sometimes people are massive due to genetic characteristics, which, however, will not prevent you from building an excellent body over time, even if your proportions do not become Apollonian.
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I'm skinny
There is also a difference here - you’re just a little different, but at the same time you have a more or less normal build, or by nature you’re really lean and “skinny.” All this has its advantages. Let's say you'll get excellent relief if you just want it. But while the advantages are invisible, let's talk about where to start.
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The first thing that people of ectomorphic build try to do is to overeat, indiscriminately cramming kilograms of all the fuel that comes their way. I think you've already been through this. Of course, such a strategy will not give you anything other than the envy of obese citizens. Unless there are some diseases. You won’t be able to make your slender skeleton wider, but you can gain weight. And some subtleties will work here in the same way as with their full brothers.
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Tips for skinny people
Don't overdo it. You don’t need to speed up your metabolism anyway, and five workouts a week will gnaw you clean. Follow an optimal training regimen. Sometimes with this build it is recommended to reduce the frequency of training even below average.
Eat right. That's right - it means that your body will have all the substances necessary for work, especially protein for building muscle base and complex carbohydrates. Your body type doesn't mean junk food is good for you.
Perform less volume of exercise during training and prefer slow strength training.
Read also: “Gym” tips: train wisely
Free weights are yours. Powerlifting elements: deadlifts, bench presses, squats and other similar exercises are best for muscle growth.
Your workouts should include working all muscle groups, as they should not be “partial”. If you train less often than others, then working with individual muscle groups does not make sense. At the same time, there is a little secret - a steady progressive increase in the weight with which you work.
Of course, you understand that all these features are very individual, and you should definitely talk to your doctor and trainer before you start realizing your dreams. Good luck to future Apollos!
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Skinny guy, to gain muscle mass, lean on the following foods:
Read also: How to build an ideal body: do it step by step
Let us remind you that the famous Ukrainian athlete, personal trainer and nutritionist Valeriy Babich, founder of the companies IRS PROF Nutrition and Babich Fitness Family, has been helping thousands of people find a healthy, beautiful and strong body for several years now. Among his famous clients are “bachelor” Maxim Chernyavsky, singer Vasily Bondarchuk, and “Miss Ukraine” participants. Valery Babich works according to the American approach to nutrition and training, is a student of the legendary Dave Kailik (leading coach of the main bodybuilding championship “Mr. Olympia”) and the famous bodybuilder Shawn Rhoden, friend and partner of Pavel Prontenko. A lot of useful information on proper nutrition and training can be found on his Facebook page.
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https://www.facebook.com/babich.valerii
https://www.instagram.com/babich.fitpro/
how to lose weight how to gain weight tips how to train correctly coach expert advice Valery Babich
How to lose weight if you're fat
Tolstoy, in order to lose weight and then pump up, you need to do two things - eat right and train properly. That is, you need to start cutting, like bodybuilders, only they strictly burn fat, and you will just need to dry out until you have cubes. How to pump up a fat teenager? Just follow the rules listed below, because the scheme works for absolutely all ages.
When losing weight, fat people must adhere to the following rules:
If you are a fat teenager and want to get pumped up, then follow the above rules and stick to a diet. That is, I want to say that there is no difference between an adult man or a teenager. The processes in the body are identical, the only difference will be in the number of calories consumed and the load. The teenager will accordingly need to eat less and put less strain on his body.
Piercing objects
According to legend, knives, daggers, scissors, forks, pins cannot be given as gifts. In the old days, they believed that sharp objects attracted evil spirits, so such a gift could bring quarrel, discord or any kind of trouble into the house.
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Pectoral crosses, icons, religious books are perhaps the most famous “long-livers” among things. They were passed down from generation to generation, given as gifts, and used until they became completely unusable.
Many still remember how in almost every village house they kept and decorated with paper flowers icons that were so dark that it was difficult to distinguish the face on them.
When it was necessary to part with such an object, they tried to give it to the church, run it through running water, or bury it in a place where no one walks, and therefore no one will trample on the shrine.
Dowry for a newborn
This sign is still relevant today. Particularly superstitious people do not prepare a dowry for a child until he is born. Also, you should not give parents rompers, blankets, baby dishes or toys before the baby is born.
This superstition is probably associated with high infant mortality rates in the past. The child could have been stillborn or died immediately after birth, in which case the dowry would have been of no use. In addition, in the old days they believed that donated items could be possessed by an evil spirit that would disturb the newborn.
Endurance training at home
The best workout at home for endurance is when it is built on the principle of circular training, that is, you perform a large number of exercises with little rest, each list of exercises is divided into so-called series, the main rest will be rest between series, which last on average 2-3 minutes.
One series includes the following exercises:
- Squats
- Push ups
- Running in place or on an exercise bike (treadmill)
- Plank exercise
- Jumping rope
- Pull-ups (if you can’t, use a partner’s help or replace it with push-ups)
These exercises are performed for 30 seconds, followed by a 10-15 second rest, and a transition to a new exercise; when you finish the last exercise, you should rest for 2-3 minutes and start a new series. There should be at least 3-4 such series in one workout.
Intense jumping rope
THERE WILL NOT BE A THIRD QUEST!
In addition to the fact that the bannik prefers to steam after midnight, he also likes to wash himself in the third place, in the so-called “third steam”. Please note that the bathhouse will not forgive you if you try to break the order and enter the bathhouse on your third visit.
The bannik’s actions will be gentle and reverent: he will either pour boiling water over you so that the skin comes off, or he will simply strangle you. Cleanliness, of course, is the key to health, but if you haven’t already, then it’s better to go to bed dirty - you’ll be healthier.
Workout program for weight loss at home
Only aerobic training (energy is obtained through the oxidation of glucose and fats with oxygen) will cause calories to burn. Therefore, at home, we will use jumping ropes, jumping rope, running, and an exercise bike in our training program.
Monday
- Jumping rope 10 sets of 2 minutes (pulse 90 beats/min), rest between sets 1 minute
- Running in place (10-15 minutes)
- Medicine ball jumps 4x15 (rest 1.5 minutes between sets)
- Jumping rope 5 sets of 1 minute (pulse 150-160 beats/min), rest between sets 1 minute
- Exercise bike, 10-15 minutes at a calm pace
- Squatting-lying emphasis 4x20 (rest between sets 1.5 minutes)
Friday
- Jumping rope 8 sets of 90 seconds (pulse 130-140 beats/min), rest between sets 1 minute
- Treadmill or running in place, 15-20 minutes
- Air squats (no weight) 4x50, resting 90 seconds between sets
Without proper nutrition for weight loss, no training program will work, either at home or in the gym. Therefore, first of all, change your diet, get rid of junk food, trans fats, saturated fatty acids (margarine, fast food, chips, crackers, sauces, mayonnaise), fast carbohydrates (high GI foods).
Workout for weight loss at home
Eat more high-quality protein (milk, cottage cheese, cheese, fish, eggs, seafood, chicken, protein), complex carbohydrates (cereals, pasta, legumes, cereals, whole grain bread, potatoes, fruits with a GI of up to 60) , and unsaturated fatty acids (fish, vegetable oils, nuts, avocado, sesame and sunflower seeds, flax).
Necessary equipment for home workouts
If your financial capabilities and apartment allow you to place and buy training equipment, then, without hesitation, buy and arrange a room for training.
The main thing when buying equipment is to know for what purpose it is being purchased, and build on that. In order to pump up and stimulate muscle growth, you will need:
- collapsible bar (for adjusting the working weight in approaches)
- barbell rack (to adjust the height, depending on the height and length of your arms)
- rubber mats (to soften the impact of the barbell, plates from the barbell, on the floor)
- bench (for performing barbell/dumbbell bench presses)
- horizontal bar (for abs and pull-ups)
In principle, this sports equipment will be enough for you to carry out full-fledged strength training at home, that is, to build muscles.
To increase endurance (lose weight) at home, you will need to buy from a sports store:
- jump rope
- treadmill/exercise bike (optional, but recommended)
- bench (for jumping and reverse push-ups)
- medicine ball (for jumping up)
Additionally, to regulate your weight, you can buy floor scales, so you can clearly see your results from training (always weigh yourself at the same time and without clothes, every week). Also, do not forget that in addition to the scales, there is also a mirror that will never deceive you and will tell you which direction you are moving.
Gym at home
Icon or cross
It is believed that such gifts can only be accepted from close people. If an icon or cross is not given from a pure heart, it is believed that they can attract failures into a person’s life. In the old days, such gifts could only be given by parents, close relatives, godmothers and fathers.
If you really want to give a person something from the “forbidden” list, then you should ask for a symbolic payment for it - at least small money. It is believed that then the bad omen will not work.
REVENGE OF THE BATH SPIRITS
Those who violated these unwritten rules could be in serious trouble... One guy went to the bathhouse alone, and even in the first heat. He started to whip himself with a broom, and suddenly he heard a dog squealing somewhere. The squealing was heard first under the shelf, then in the corner.
A certain old man was getting ready to take a bath at night, which, according to ancient beliefs, is not allowed. The old woman was waiting for him, waiting, but she never came. I sent my grandson to see how my grandfather was doing. The boy ran into the bathhouse and saw the old man lying with his head at the mouth of the heater. All the skin on his face was torn off...
Two girls went to wash. One of them, Katerina, made the bathhouse very hot - almost unbearable. And then the girls above hear someone’s voice: “Heat the stove hot so that you can peel off the skin of the hunters.” Katerina’s friend was filled with fear, she began to ask Katerina not to drown her anymore, otherwise something bad would happen... But she didn’t listen to her, she continued to add logs.
Then the friend refused to go wash at all... A little time passed, and the friend heard screams and ringing from the bathhouse, and then suddenly the doors were knocked down by steam. She saw that Katerina had been carried outside. The girl was in convulsions, and the skin was peeling off her body by itself...
Katerina lay unconscious for a long time, and when she finally came to her senses, she told about her adventures. Like, as soon as she doused the bench and shelves with boiling water and splashed, as usual, with a decoction of mint, a gang of demons appeared in front of her.
Before she had time to look back, the demons grabbed her and began throwing her against the walls and laughingly saying: “If you melted the stove hot, the hunter will tear your skin!” The broom, which she had prepared ahead of time, began to whip her of its own accord... The girl tried to hide under the shelf, but she failed: the unclean ones dragged her by the legs and pushed her towards the stove, and from there it was blazing with heat...
One imp began to twist her nipples, so much so that her skin almost burst... Then Katerina lost consciousness, woke up outside the bathhouse - apparently, the evil spirits still took pity on her, did not stick her in the oven, but threw her out the door...
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After this, the villagers began to avoid the “bad” bathhouse. No one has dared to go there since then. They placed the sign of the cross on the door and locked it. Quite a long time passed before someone decided to visit there. It was quiet inside, only deep grooves, like claw marks, were visible on the floor...
