Each person has his own genetically determined characteristics. Some people are predisposed to gaining excess weight. There are people who are literally blown away by crumbs of bread. For other people, plumpness is acquired. In both cases, this can and should be dealt with.
How to pump up a fat person?
Algorithm:
- Get rid of excess fat (drying)
- Mass recruitment
Let's take a closer look at both phases. It is impossible to combine two phases of the algorithm at the same time, namely fat burning and muscle gain. This is due to the fact that an excess of kilocalories is vital for the growth of muscle mass, and a lack of them for burning fat.
Why do you need to get rid of excess fat? Obesity negatively affects the cardiovascular system and increases the load on the human joint-ligamentous system. Obesity can contribute to diabetes. This is what health is all about. There is a simpler reason to get rid of excess fat: once you start the mass gain phase, you will not be able to adequately assess your weight gain. How can you tell if you've gained fat or muscle? Where exactly did you add? In this case, a measuring tape will not help you. How to pump up as a fat person
?
You should start by drying your body
. You need to exclude simple carbohydrates, eat small portions, and eat most of the carbohydrates in the first half of the day.
The mass gain phase is the second part of the algorithm. Here it is necessary to increase the number of calories consumed. The amount of food eaten and portion sizes increase. Sports nutrition comes into play.
Who finds it easier to pump up: a skinny guy or a fat guy?
First, you need to understand the very mechanisms of the so-called “pumping” and understand what exactly is meant by this. Well, most likely for you it’s to get your shape in order, that is, for a fat person to lose all
, or better yet, fat and tighten muscles, tone, and for thin people, gain muscle mass, preferably, the better the quality, the better, without fat.
As a result, we have a pattern in our heads that in order to pump up a fat person
, he seems to need to lose weight, dry out, lose weight, and the skinny one needs to gain weight, mass, grow, and so on.
It’s like the goal is the same, but the paths are different. Accordingly, the degree of difficulty will differ. I’ll get ahead of myself and say that in terms of whether it’s easier for a fat person or a skinny person to lift
, there is no correct answer; or rather, the answer is very relative and the position can be interpreted from different angles. After all, it’s a little incomparable to lose weight, pump up and gain weight.
Many factors can influence the final goal, mainly genetic predisposition. But we will try to compare the incomparable and roughly estimate the chances of success of a fat guy and a thin one. First, let's look at the mechanisms that our wards will need to follow.
Mechanisms of muscle growth
Muscle tissue loves intense physical activity combined with a large diet. That is, the energy received from food in full equivalent should not be wasted, you need to eat more than you spend, but here food plays the main role. It is important not to go too far and not accumulate fat as in the first option, but to eat the right foods - slow carbohydrates, proteins, maintain their proportions, and so on. This is also clear evidence that fat does not pass into muscles; it is impossible to turn the lateral layer into muscle tissue.
Is it easier for someone to get pumped up, fat or thin?
From the above, you understand where and how muscles come from, where fat comes from, and that they are not the same thing. Moreover, the presence of fat in the body will slow down the rate of muscle growth, and do you know why? With a high concentration of deposits, metabolism slows down and the percentage of female hormones increases, which is very bad. This is why boys have fat bodies and look like girls
, for example, their sagging breasts with nipples that stick out to the sides are all female hormones.
Look, we need to evaluate which process will be easier to implement: losing weight for a fat person or gaining weight for a thin person,
Then we will understand
which one of them is easier to pump up
.
Most sites write that it’s easier for a fat person to get pumped up if he goes to the gym. This is based on the fact that such guys have a good weight and it’s easier for them to gain weight
, they will progress more easily, and so on.
But we know that a fat guy's body mass is based on fat, not muscle tissue
. As for naturally thin guys, skinny guys as people say, they have a significant advantage in the confrontation.
Pros of drisch
First
– this is the quality of the gained mass. Due to the fact that there is already little subcutaneous fat, when gaining in the future, a thin guy will not neglect himself and will not gain much fat, the mass will be of high quality.
The second plus
there may be a lack of such processes as losing weight and drying the body, because most skinny guys gain high-quality mass, almost without fat, and then there is no need to dry out at all.
Third plus
in pumping up thin people before fat ones, it’s a small body weight that allows you to work with your body and perform basic exercises.
The same pull-ups are easier for a thin person to do than for a fat person,
and you yourself know what the effect of them is. After all, the base is the main thing; isolated exercises are not so important and effective.
Pros of being fat
Returning to being fat, what advantages might it have? Basically, it's just genetics. What I mean? If a fat person simply neglected himself, ate a lot, did not move, and so on. And genetically he has a good predisposition to lose and gain weight, that is, to regulate his body weight with daily diet. It won't be difficult for him to lose weight.
What is the main mistake?
I believe that the main mistake people make is that they take the wrong guidelines and their expectations are often incommensurate with their capabilities.
I'll explain now.
Many people go to the gym impressed by the physique of top athletes.
And this in itself is not bad, because the person is already STARTING TO DO SOMETHING instead of just sitting on the couch, but still, it is confusing, because... These same beginners focus on training top athletes, although their training is accompanied by colossal overload, which only athletes training on steroids can withstand.
The entire bodybuilding industry, ABSOLUTELY ALL of it, is built on taking various combinations of exogenous (obtained from outside) anabolic hormones (testosterone, insulin, growth hormone).
Steroids accelerate the athlete's recovery process to incredible speeds.
Therefore, a person can endure daily, difficult, constantly destructive workouts, against the background of increased calorie content.
This article is not about that, but remember this point - professional athletes train using split programs, which involve frequent training because... take doping, which speeds up their recovery process.
Ordinary people who just went to the gym to pump up their bitsukha a little don’t have such recovery capabilities, that’s what I’m getting at.
Naturally, the results for natural athletes are lower.
As a result, a natural athlete reaches a physiological limit and that’s it, further progress is practically limited.
It’s still more difficult for a skinny person
Naturally thin guys often have a hard time gaining weight.
.
This is all thanks to accelerated metabolism. No matter how many calories you throw into the firebox, they will be used up. Here you need to calculate the proportions well and lean more on carbohydrates - for energy. Even a couple of kilograms is very difficult for skinny people
, but, as a rule, this is quality mass.
On the other hand, a fat guy already has mass
, he needs to lose weight and at the same time take into account that the basis of mass is fat. It's easier to lose weight than to gain weight. If you move and don’t eat too much, work on yourself, then in any case the weight will start to go away, you will become better. Of course, the quality of your muscles is another matter, but the fact that you will not be so fat is 100%.
The misconception that through exercise you can “pump fat into muscle” is one of the popular myths, especially among novice athletes. In reality, the processes of fat accumulation and muscle growth are completely unrelated to each other and have nothing in common. To convince you of this, we will examine this issue in more detail.
Mechanism of fat storage
The growth of adipose tissue in the body of a healthy person is directly related to the caloric content of his diet, and in particular, to the balance of calories consumed and expended. If this balance is positive, fat will accumulate, and if it is negative, fat will be broken down. In simple terms, subcutaneous fat is accumulated excess energy obtained from food.
Fat begins to be consumed only when there is a negative balance of calories consumed and expended and, first of all, serves as “fuel” to provide the body with energy.
Mechanism of muscle growth
Unlike the growth of adipose tissue, the process of muscle growth is an adaptive response of the body to regular intense exercise. It is influenced by several key factors:
- Load intensity
- Consuming enough protein
- Concentration of anabolic hormones in the blood
At the same time, the presence of pronounced adipose tissue cannot affect the speed and efficiency of muscle growth. Moreover, a large percentage of body fat, on the contrary, will slow down progress in the gym, since it increases the level of female hormones and reduces the production of anabolic hormones.
Thus, the opinion that subcutaneous fat can be turned into muscle has no basis and is nothing more than a myth.
Who is easier to get pumped up: fat or thin?
There is an opinion that it is easier and faster for an overweight athlete to pump up in the gym, but in reality this is not the case. Overweight people themselves are quite large in size, and therefore from the outside it may seem to many that they are progressing well in terms of muscle gain. Although if you analyze the structure of the body, it turns out that it has practically not changed at all - the basis of the mass, as before, is subcutaneous fat.
Meanwhile, naturally thin athletes, in my opinion, have a number of advantages in the gym. Firstly, the quality of their muscles will be much better (due to the low percentage of fat). Secondly, they won’t have to waste time losing weight and drying out. Thirdly, they are better at exercises with their own weights (pull-ups, push-ups, etc.), which are many times more effective than isolated movements.
Therefore, before you begin full-fledged mass-gaining training in the gym, I recommend taking care of reducing subcutaneous fat, if you have it clearly expressed. This will allow you to significantly improve muscle quality in the future and progress faster in the gym (by reducing estrogen levels and increasing the synthesis of anabolic hormones).
A dream that flies beyond reality for fat people is ways to lose weight and build muscles, and it is advisable to do this at the same time. That’s right, people first neglect their body beyond recognition, and then they want to, in an express style, quickly, as they say, solve two problems - remove excess fat and build muscle. Let's find out how much this is possible and figure out how to lose weight and get pumped up if you're fat,
you are overweight
.
General recommendations for a thin person
Gaining muscle mass for an ectomorph is a difficult but doable task. The following principles should be the main ones when working on yourself:
- In your training super nutrition and diet for ectomorphs, you need to include a menu with a lot of calories.
- The consumption of valuable elements must be reduced by consuming protein.
- They exclude cardio exercises, pay more attention to strength training, and you can do full body training.
- Protein intake is calculated individually. For the norm, a coefficient of 1.8 is taken, which is multiplied by its own weight. The amount of protein obtained is calculated in grams and must be consumed daily.
Nutrition should be based on split meals: up to 6 times a day. Proper balanced nutrition and strength training should become a habit. Weakening concentration in any of the modes is unacceptable, as this will lead to rapid weight loss and loss of muscle mass.
How to lose weight and get pumped up if you're fat
Before giving advice and recommendations, let's delve into the essence of the problem, or rather, ways to solve it. If any of you think that your fat will be converted into muscles, then you are mistaken and think very stupidly
. Fat layer and muscle tissue are incompatible and completely opposite concepts. In any case, there will be no exchange.
However, there is a paradox that your fat will help you lose weight. Building muscle mass is accompanied by a large expenditure of energy, which is taken primarily from nutrients, and when they are lacking, from fat deposits. That is, there will be no literal pumping of fat into muscles.
But fat reserves will act as a source of energy. You probably all know this guy, Chris Pratt, who starred in Guardians of the Galaxy, this is how he transformed.
I think we have figured out the transfer of fat into muscle. Now let's put all the dots on the simultaneity of this process. That is, how can a fat person get pumped up and lose weight at the same time? First, you need to understand what the word “pump up” means to you. If these are dreams of the kind of muscles that world bodybuilders like Ronnie Coleman, Phil Heath and the like have, then this is complete nonsense.
In your case, getting pumped up means getting an attractive, beautiful and toned body.
If this suits you, you are at the right place. Why don't you become Cutler? During the period of losing weight, you lose not only fat, but also muscle tissue, this is inevitable, this is how our body and organism work. Energy is supplied in small quantities and the body begins to feed on fat deposits, which in science is called catabolism.
If we are talking about muscle growth, then it is accompanied by the intake of excess calories, and accordingly the athlete has to eat a lot, excess calories and excess energy appear. As a result, body weight increases. However, not only muscles grow, but also fat. Science gave the term anabolism.
What conclusion can be drawn from the above? The fact that the body cannot be in two states at the same time: catabolism and anabolism
.
These two processes contradict each other and are mutually exclusive. Here is the answer to the question that
it’s impossible to lose weight and gain weight at the same time if you’re fat
The marathon must be divided into two stages:
- Losing weight, which includes reducing fat reserves.
- Then we start swinging.
Diet is the best way to gain weight
Everything here is extremely simple. To gain weight, you need to eat a lot . So much so that grocery store shelves are constantly empty and the world community is forced to send humanitarian aid to your city.
If you suddenly run out of food and you need to eat urgently, you can eat pet food. This, of course, is not the best choice, but what can you do to become 100 grams closer to your cherished goal.
The basis of the diet should be carbohydrates , there should be about 4-5 grams per 1 kg of body weight . Carbohydrates are found in porridge, vegetables, and flour products.
Next comes protein , about 2 grams per 1 kg of weight . Most of all it can be found in meat, fish, dairy products, all this is animal protein. There is also vegetable protein, but it is absorbed by the body much worse, so you shouldn’t rely on it too much.
Also, skinny guys should not forget about fats , but there is no need to cover everything with mayonnaise. The priority source of fats is fish, nuts and vegetable oils.
At first you may not be able to eat as much, but you can increase the portions gradually.
If the weight still doesn’t increase, then you need to increase the portions and pray that you don’t get torn apart.
In any case, modern medicine has not yet recorded cases of overdose of buckwheat, so go for it.
In one of the articles, I talked in detail about how to eat for a skinny guy.
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.
How to get pumped up if you're fat. Instructions for the training process
We talked about the principles of nutrition, now we move directly to training that is suitable for overweight people. You've probably wondered more than once how best to start exercising and get in shape faster? What's the best thing to do? Lose weight and then get your muscles in order! Lose weight and then get fit!
Read it and try to understand what you need to do. Proven, working scheme!
- The first thing people who have worked out or not should do is come to the gym and don’t be shy. You are not alone, there are plenty like you. The effect will be much better than sitting at home. When you arrive at the gym, you choose a cardio machine. It is advisable that it is not a treadmill to spare your joints. Get on the exercise bike and start spinning. The first training starts from 20 minutes. Up to half an hour. Go to the gym every other day, and also sit on the exercise machine, but do it for 40 minutes. Over the course of a week, work your way up to an hour.
- Starting next week, you come to the gym and just warm up for 15 minutes on this cardio machine. After which you do a little stretching and then proceed to the most basic exercises on the machines. Never use free weights.
- Find a trainer in the gym who will prompt and guide you throughout the entire stage. It is better to start training with the pectoral muscles on simulators. Perform 2-3 sets of 12-25 repetitions. Set the weight to the lowest possible. Your main goal is to tone your muscles.
- Your training cycle will consist of cardio training (when you pedal for an hour) and work with exercise machines, the day when cardio is 15 minutes only for warming up, I think it’s clear here.
- After working on chest simulators, go on to train your back on simulators. These are pulls behind the head or to the chest. Then you include the shoulder muscles in the work - these are all kinds of presses. Leg exercises and calf raises. You shouldn't touch your hands yet. Biceps and triceps will be loaded anyway.
- Abdominal pumping is a must. These are leg raises and crunches. As well as hyperextension to strengthen the lower back and back muscles. As I said above, you start with 2 sets and over the course of a week, work your way up to 4 sets of each exercise. Every time you come to the gym, increase the number of approaches and weight.
- Once you become toned, start working on yourself, stick to your diet, the fat layer will begin to burn. When you lose 10 kg, you will start doing more intense workouts. That is, reduce the rest time between approaches.
- You should do circuit exercises. If you did bench press, deadlift, and extension exercises separately, then here you will do circuit training. Perform presses, rows, shoulder presses, flexors-extensors, calf raises and abs. This will be a big circle, you will have about 3 to 5 such circles.
- This will depend on how you feel, keep an eye on your pulse so that it does not become too fast. Give yourself a rest, listen to your body. As for the question of what to do to lose weight or get fat, we will repeat here that you must first tone the muscles and get rid of the fat layer.
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.
Simultaneously?
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.
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.
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 you gain muscle, you always gain some amount of fat.
.
And now imagine Vasya - who first lost 5 kg of excess fat
and Petya -
who had an extra 20 kg of fat
and immediately began working for the masses.
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.
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.
Weight gain workouts for skinny men
There is a belief that a newcomer who comes to the gym must undergo baptism by fire; for the first month he can only pump up his biceps and abs , while he should not touch any other equipment. And if he dares to do this, then the experienced visitors to the gym will hand him over to be torn to pieces by the god of jocks, and he will send him to eternal torment in the aerobics hall.
Well, I really don’t know what motivates them and what force drives them, but in most cases this is exactly how it happens.
Remember, you need to pump all muscles evenly . The body will look aesthetically pleasing when the legs, arms, back and chest are proportional.
If you're a skinny guy and weigh no more than a sack of potatoes, then you should do mostly basic exercises from the start.
Basics are multi-joint exercises that work two or more joints. Such exercises are the most difficult, requiring the use of the maximum number of muscles. Lifting a barbell for biceps with a huge weight using the whole body does not apply here.
The main basic exercises are the “holy three”:
- squats;
- bench press;
- deadlift.
To begin with, to gain body weight, you can do only these three exercises 2-3 times a week, gradually increasing the weight. Then you can break down the workouts by muscle groups , for example: legs, chest, back. In this case, again, use mainly heavy basic exercises.
Your workout should not last more than an hour, rest should be about 1-3 minutes. The number of repetitions can vary from 5 to 10. For each muscle group you can do from 2 to 5 exercises.
There is no need to chase weights at first; first of all, you need to master the technique and learn to feel the working muscle group.
If you can’t do it yourself, you need the help of a trainer. It’s better to spend a little more money at the beginning than to spend a year in the gym doing everything wrong.
Once the technique is mastered, you can gradually increase the weight , but there is no need to rush. As weight increases, equipment may also suffer, and this can lead to injury.
This is how I train:
Separately , I decided to describe the problem of thin arms in guys, because most beginners have it.
