Hello! This question is really relevant for many girls. Most women who dream of losing weight are afraid to gain muscle mass and become like jocks. This problem is especially relevant for the lower body.
Inflated lower limbs do not look slender, but massive and voluminous. If you do not know how to lose weight in the legs without pumping up muscles, then this information will be useful to you. It's actually easier than you think.
But I immediately want to say that a woman will never be able to pump up male muscles without additional drugs. There are not enough anabolic hormones in your body to allow you to rock hard. And those girls who look cooler than many men in terms of muscles have artificially created a kind of hormonal failure in their body (with the help of anabolic steroids, male hormones, etc.)
And you, dear ladies, have nothing to be afraid of, especially if you lead a standard lifestyle and classes in the gym are held at the level of physical education for you. Oh, and one more thing - since you are already interested in training for girls, I advise you to read the article, which discusses the most exciting ones. Perhaps this article will help you get rid of unnecessary fears and myths.
Well, we continue on the topic ...
So, here came that unpleasant moment when you realized and admitted to yourself that you have thick legs. Don't panic! What steps should be taken first? Initially, you need to reconsider the usual diet.
This is not about starvation and debilitating diets, because they only make the situation worse, slowing down the metabolism and returning the lost kilograms doubly after stopping. You need to create for yourself the right, balanced diet and stick to it constantly.
After a long illegible diet, for example, during the holidays, you should spend fasting days. Basic Rules:
- Stick to a diet if your lifestyle allows. That is, you need to eat every day AT THE SAME TIME.
- Break up the number of meals up to 5-6 times a day, in small portions.
- Do not eat 2-3 hours before bedtime.
- After 18-00, eat only low-calorie, easily digestible meals, such as boiled fish or kefir.
- Reduce the number of calories per day to 1500-1700.
- Eliminate fast carbohydrates and unhealthy foods from your diet. These are pastries, fast food, sodas, sausages, sauces, mayonnaises, ketchups.
- Increase the amount of vegetables and fruits in your diet.
- Give preference to protein foods, fish and chicken meat.
- Eat more dairy products - kefir, cottage cheese, natural yogurt.
- Eat grapefruits and oranges, they will help not only in the fight against extra pounds, but also with cellulite.
- Limit the use of salt, because it retains excess fluid in the body.
- Drink up to 3 cups of green tea, the caffeine it contains is effective in helping you burn fat by speeding up your metabolism and energizing you.
- For breakfast, oatmeal is ideal, saturating the body for a long time and being a rich source of fiber.
The value of water
Looking for an answer to the question of how to quickly lose weight in the legs, many people forget about a very important factor - drinking enough water. Everyone knows about the need to drink at least 1.5-2 liters of water per day, but not everyone adheres to these rules.
As a result, excess fluid accumulates and clogs the human body with harmful substances. The situation is aggravated if there are excess fat deposits and bumpy cellulite on the legs. This affects not only the aesthetic appearance, but also health. In the legs, blood circulation is disturbed, the blood thickens, provoking the appearance of capillary networks and varicose veins. Excess fluid also provokes swelling and disruption of the lymphatic system.
Strangely enough, but the withdrawal of fluid from the body is possible only with the use of a sufficient amount of water. For weight loss, the amount of fluid must be increased to 2.5 liters. Clean, cool water will help speed up your metabolism and get rid of waste and toxins.
Drink a glass of water on an empty stomach to activate all organs and systems after waking up, and a glass half an hour before and after meals. When visiting the gym, one should also not forget about replenishing fluids. It is recommended to drink water below body temperature, so the body will spend calories on its heating. Also note that the recommended water intake does not include teas, compotes, coffee, soups and juices. This daily rate of pure water, preferably bottled.
Physical exercise
Relief, inflated legs are only for a man. If you do not want to increase the volume of your legs, but rather make them thinner, then you should give up some exercises. Among them are intense running, slow squats and leg raises. The best options at home would be:
- Stretching. Stretching every day will help not only improve the appearance of the whole body, but also improve well-being and relieve stress. You can do body flex or yoga exercises.
- Fast walk. You can walk to work or get off public transport a couple of stops earlier. You need to keep up the pace.
- An excellent solution would be forget about elevators. Walking up stairs makes your legs slimmer. To do this, it is enough to overcome 8-10 flights of stairs per day at an accelerated pace.
- Help to lose weight legs dance lessons. It will also help you get positive emotions and learn something new, develop flexibility and a sense of rhythm.
- A ride on the bicycle. It is necessary to choose the average intensity of the load to prevent muscle pumping.
- Jogging It will also help you shed excess fat from your legs. Do not forget to be in a state that will help you burn fat faster.
If you find it difficult to force yourself to exercise and exercise your body on your own, you need to do it in the gym. Simulators that simulate the loads described above - a treadmill, a stepper, an exercise bike, an ellipsoid. You can also ask a fitness trainer to create a training program for you and exercise under supervision.
Massages
Another effective way to do to lose weight legs is massage. It can really lead to noticeable results if done on a regular basis. Of course, it is better to seek help from professionals, but home procedures are also suitable.
Massage helps to improve blood circulation in problem areas, and speed up metabolic processes. As a result, you can get rid of excess fluid and improve skin condition. Follow a few guidelines:
- It is better to do a massage after a bath or sauna, when the skin is most receptive to procedures. At home, you can steam out with the help of a shower or bath.
- Avoid using massage oils and creams. This will prevent skin injury and soreness.
- Move during the massage from top to bottom, that is, from the feet to the hips.
- Massage your feet every day, preferably at the same time.
There are also special anti-cellulite massages, but this is a rather painful procedure, and it is hardly possible to carry it out on your own. Masseurs knead fat deposits, the most dense zones can cause unbearable pain. You must also understand that fat as such cannot be kneaded, shaken. Fat burning is a chemical process, so the best solution for fat burning is a special diet.
Massages only help to improve blood flow in the affected area, remove excess fluid with toxins and toxins from the same area. But massage has contraindications - varicose veins and capillary nets. And remember: there should be no bruising after the massage!
Cling film wraps with various care products are effective. They also remove excess moisture and make the skin more elastic and silky.
- To do this, you need to thoroughly steam out, peel or scrub the limbs.
- Prepare a special mixture, such as white or blue clay, or coffee grounds.
- Apply evenly to feet and wrap with several layers of cling film.
- Put on warm clothes and lie down under a warm blanket for one hour.
- Rinse off the mixture and apply a moisturizer.
As is clear from the article, losing weight in the legs is a very painstaking work and requires an integrated approach and time. Do not expect cardinal changes in a week - the duration of the onset of the effect depends on the stage of neglect of the legs and the degree of effort applied.
I hope this article was useful for you. Theory is theory, but the hardest thing is to force yourself to do it. In this I wish you success and patience, you will need it! Everything will work out for you!
P.S. Subscribe to blog updates not to miss anything! I also invite you to Instagram
A dream that flies beyond reality for fat people is ways to lose weight and build muscle, and it is advisable to do this at the same time. So it is, people first launch their body beyond recognition, and then they want to quickly solve two problems in an express style, as they say - to remove excess fat and pump up muscles. Let's find out how it is possible and see how to lose weight and build up if you are fat, you are overweight .
How to lose weight and build up if you are 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 distilled into muscle, then you are mistaken and think very stupid. Body fat and muscle tissue are not compatible and completely opposite concepts. In any case, there will be no exchange.
However, there is such a paradox that your fat will help you lose weight. Building muscle mass is accompanied by a large waste of energy, which is taken primarily from nutrients, and when they are not enough, then from body fat. That is there will be no literal transfer of fat to muscle. But fat reserves will act as a source of energy. This guy you probably all know, Chris Pratt, who starred in Guardians of the Galaxy, this is how he changed.
I think we figured out the transfer of fat to muscle. Now let's dot all the simultaneity of this process. That is, how to pump up and lose weight for a fat person at the same time? First, you need to understand what the word “pump up” means for you. If these are dreams of such muscles that world bodybuilders like Ronnie Coleman, Phil Heath and the like have, then this is complete nonsense.
In your case, pumping up is getting an attractive, beautiful and toned body. If that suits you, you're in the right place. Why don't you become Cutler? During the period of weight loss, you lose not only the fat layer, but also muscle tissue, this is inevitable, this is how our body and body are arranged. Energy is supplied in a small amount 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, there are excess calories, excess energy. As a result, body weight increases. However, not only muscles grow, but also the fat layer. Science has given the term anabolism.
What conclusion can be drawn from the above? That, h then at the same time the body cannot be in two states: catabolism and anabolism. These two processes contradict each other and are mutually exclusive. Here is the answer to the question that at the same time lose weight and build up if you are fat won't work at all.
The marathon should be divided into two stages:
- Weight loss, which includes reducing body fat.
- Then we swing.
How to lose weight if you are fat
Tolstoy, in order to lose weight and then pump up, you need to do two things - eat right and train competently. That is, you need to sit down for drying, like bodybuilders, only they cut fat hard, and you just need to dry yourself, to cubes. How to pump up a fat teenager? And just follow the rules that are listed below, because the scheme works absolutely for all ages.
During weight loss, fat people must adhere to the following rules:
If you are a fat teenager and want to pump 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 male or a teenager. The processes in the body are identical, the difference will be only in the number of calories consumed and loads. The teenager, accordingly, will need to eat less, and not so load his body.
How to pump up if you are fat. Instruction of the training process
We talked about the principles of nutrition, now we go directly to training that is suitable for overweight people. You 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 put your muscles in order! Lose weight, and then swing!
Read on and try to understand what you need to do. Proven, working scheme!
- The first thing to do for people who have been involved or not is to come to the gym and do not be shy. You are not alone, there are enough people like you. The effect will be much cooler than when you sit at home. Upon arrival at the gym, choose a cardio machine. It is desirable that it was not a treadmill to spare your joints. Get on the exercise bike and start spinning. The first workouts start from 20 minutes. Up to half an hour. Go to the gym every other day, just sit on the simulator, but already twist for 40 minutes. Get up to an hour during the week.
- Starting next week, you come to the gym and already on this cardio machine you just warm up for 15 minutes. After that, you do a little stretching and then proceed to the most elementary exercises on the simulators. 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 the simulators. Do 2-3 sets of 12-25 reps. Set the weight to the smallest. Your main goal is to tone your muscles.
- Your training cycle will be cardio workouts (when you pedal for an hour) and work with simulators, the day when cardio is 15 minutes just for warming up, I think it’s understandable.
- After working on the simulators for the chest - go to train your back on the simulators. These are thrusts for the head or to the chest. Then you include in the work the muscles of the shoulder - these are all kinds of presses. Leg exercises and calf raises. Don't touch your hands yet. Biceps and triceps will be loaded anyway.
- Be sure to pump the press. These are leg raises and crunches. As well as hyperextensions to strengthen the lower back and back muscles. As I said above, you start with 2 sets and within a week, go up to 4 sets of each exercise. With each visit to the gym, increase the number of approaches and weight.
- After you tone up, start working on yourself, stick to nutrition, the fat layer will start to burn. When you lose 10 kg - start doing more intense workouts. That is, reduce the rest time between sets.
- You have to practice on the principle of circular exercises. If you did separately, bench press, traction, extensors, then already here you will do circuit training. Perform bench presses, deadlifts, shoulder presses, flexors-extensors, calf raises, and abs. You will have a big circle, you will have about 3 to 5 such circles.
- It will depend on how you feel, keep an eye on the pulse so that it is not too fast. Let yourself rest, listen to your body. As for the question of what to do to lose weight or build a fat one, we will repeat here that you must first bring the muscles into tone, get rid of the fat layer.
Why you need to first lose weight (burn fat), and only then build muscle and not vice versa.
Or buy my paid training course, everything is mega-cool there:
- After losing weight and reaching 10-15% body fat (men); 15-20-25% (women) = fix this result.
Be sure to record the result, so that excess weight (fat) does not come back. I talked about this in more detail. This process takes about 5-6 months.
- After that, you can begin to grow muscles.
Gradually increasing the caloric content of the diet, that is, it is important to try to gain predominantly dry muscle mass (max muscle, with min fat) in order to look / feel 100%.
And for this you need to gradually increase the calorie content, for example, by +50 gr. carbs/week and look in the mirror at yourself, how is the result of muscle and fat growth. If the muscles grow with a minimum of fat = all is well. If it grows and a lot of fat = not good, you need to slightly reduce.
The goal is that you need to try to gain mainly MUSCLE (with a minimum of fat).
Losing weight and growing muscles at the same time = impossible, because these are completely different physiological processes that a priori simply cannot be combined into one.
Therefore, there is only one schema. Actually, that's all. Good luck to you!
Regards, Administrator.
Hello friends! Today I would like to tell you about what is easier: to lose weight or to pump up.
Friends! At the end of the article, I will have great news for you. In the meantime, let's get to the topic of the article.
You need to understand what is losing weight and gaining muscle mass.
Weight loss is the process of reducing the amount (percentage) of fat in our body.
Drying is the process of reducing the amount (percentage) of fat in our body, while maintaining the maximum possible muscle volume.
Gaining muscle mass is a complex biophysical process of increasing muscle volume.
It's the muscles! Not just weight gain, as many do.
Most, as soon as they learn that they need to stick to an excess calorie diet to cover the energy deficit and restore muscle tissue, they begin to eat like crazy. Sorry for being rude.
But it’s true, you can’t throw words out of a song.
As a result, 5-7 kg of muscle was gained per year, and 20-25 kg of fat. Then they brag: “I gained 30 kg in a year!”, so what? And the fact that you began to look like a pig, is it okay? "Who cares? The main thing is MASS!
Not really. Not important. The main thing in bodybuilding is high-quality muscle mass.
Those. mass gained through MUSCLE, not fat.
With this, I think, figured out.
The trick is that the process of building high-quality muscle mass does not last a week or a month, or even a year, but YEARS of diligent, constant work on your body and mind.
Exactly! Not only over the body. Often, it is the rational component that begins to limp.
For example, a person begins to swing, eat a lot of protein and carbohydrate foods, but train 6-7 times a week in the first years of training, naturally and without omissions.
What happens to the body?
Due to under-recovery, squandered energy, one of the basic principles of muscle mass growth is not fulfilled -.
The next thing is that each person has his own PHYSIOLOGICAL (genetic) ceiling, above which it will not work to jump without AAS (anabolic steroids).
I mean that every person will sooner or later hit his physiological ceiling.
The genetic limit depends, by and large, on your ancestry. What muscular and other qualities were laid in you by your ancestors as a result of anthropogenesis (evolution).
In order to give you some kind of benchmark in numbers, I’ll say that approximately more or less dry muscle mass for a person with a height of 175-185 cm is 85-90 kg.
We are talking about competent training and diet, as well as a long training experience (usually more than 5 years).
Most people, unfortunately, do not have this competent approach, because. most people are not accustomed to receiving constantly new knowledge and implementing it, and around you can constantly run into low-quality information.
What is the main mistake?
I believe that the main mistake of people is that they take the wrong benchmarks and their expectations are often incommensurate with the possibilities.
Now I will explain.
Many people go to the gym impressed by the physique of top athletes.
And in itself this is not bad, because a person is already STARTING TO DO SOMETHING instead of just sitting on the couch, but still, it is confusing, because. these same beginners are guided by the training of top athletes, although their training is accompanied by a colossal overload that only athletes training on steroids can withstand.
The entire bodybuilding industry, ABSOLUTELY EVERYTHING, is built around taking various combinations of exogenous (obtained from outside) anabolic hormones (testosterone, insulin, growth hormone).
Steroids accelerate the recovery process of an athlete to incredible speeds.
Therefore, a person can endure daily, heavy, constantly destructive training, against the background of increased calorie content.
This article is not about that, but remember this point - professional athletes train on split programs that involve frequent workouts. take doping, which speeds up the process of their recovery.
Ordinary people who just went to the gym to pump up a bit of bitsuhu do not have such recovery opportunities, that's what I'm talking about.
The results of natural athletes, of course, are less.
As a result, the natural athlete reaches the physiological limit and that's it, further progress is practically limited.
What if the person stops exercising?
In short, the bottom line is that if a person begins to “give in” to training for weeks 3-4, then his muscles will slowly begin to burn out in the truest sense of the word.
The body will reduce what we do not use, and in addition what spends a large amount of energy.
Yes, there is such a thing as muscle memory, but in most cases it happens that a person who started skipping workouts then does not begin to fully train in the same mode.
And if all this is accompanied by a lack of proper nutrition, then the muscles begin to burn at an extremely high speed.
So it's easier to lose weight?
If someone tells you this, then, most likely, he does not have much control over the situation, because. there is NOTHING more unfavorable for the body than the burning of reserve energy reserves.
And fat is exactly the reserve source of energy for our body (the main one is carbohydrates).
In fact, it all depends on the state in which each individual person resides.
Depending on the initial state, the rate of weight loss will be different!
For example, if a person weighs 120-150 kg for at least 2 years, then it will be extremely difficult for him to lose weight, because. over time, the body shifts the equilibrium point in one direction or another.
Therefore, fat people seem to start eating right, adhering to a calorie deficit, they train, but at the very beginning the result can be very close to zero. And only a little later, when the balance point starts to shift (after 2-4 months), the result will begin to appear.
And also, if a person is fat, then he needs more time, effort, perseverance, motivation to adhere to an unusual diet and physical activity, so many give up over a long distance.
Bodybuilding is a sport that loves hard work and consistency.
If a person has 10-20 kg of excess fat, then most likely, other things being equal, it will be much easier for him to lose weight.
I say this to the fact that it would not be entirely correct to say that losing weight is easy. No not like this. But for some it will be easier to lose weight, and for others it will be more difficult. Depends on the input.
In fact, to answer the question of what is easier, lose weight or pump up, you need to take into account a bunch of factors:
- Age.
- Fitness.
- Genetics.
- Motivation.
- Financial opportunities.
- starting point.
- Etc.
It is for this reason that I cannot say which is easier, weight loss or muscle growth. These are two very energy-intensive and complex processes in their own way.
But what is more real?
If we think purely hypothetically, without going into details, then, if we consider what is more real, then I am more inclined towards losing weight (“drying”).
Because It is very difficult for a natural athlete to build muscle!
Muscle growth requires a very long, resource-intensive approach, which includes proper nutrition, training, sleep, dietary supplements, a rigorous analysis of the results and its correction, preferably, control of analyzes.
To lose weight, a person can simply take his will into a fist, study the issue and make himself competent training and nutrition.
Therefore, with weight loss, it is a little easier to achieve much more real results.
By the way, I always advise a person to lose weight first, and only then build muscle mass, when he already has leptin and insulin resistance set up, neuromuscular connections are formed and built, etc.
And even more so, when you lose weight, the balance point will shift and the diet will become a little less stressful, i.e. you can afford a little more than during drying.
I hope that I managed to explain to you what is still easier, to lose weight or pump up.
I tend to believe that losing weight is a little more real than building muscle naturally.
In general, both weight loss and muscle gain are complex biophysical processes. Getting a beautiful body in any case is not so easy.
See you, friends.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
Especially for Trend Life: Teymur Agayev - bodybuilding and fitness coach, nutritionist
Many come to me asking this question: how to burn extra pounds in a month or two, carve out the perfect press, pump up muscles. Basically, the number of visitors with such wishes increases in spring, closer to summer.
By the spring, having discovered excess fat due to lack of physical activity and abuse of high-calorie foods, they urgently decide to take care of themselves, because in the summer they want to "shine" their muscles on the beach.
Sometimes they run their body for several years, justifying themselves by being busy at work, having children, not having time to go to the gym, and many other reasons. Then I want to get in shape, as in the picture, just by visiting the gym for a couple of months.
Some people look for some tricky and not very effective diets on the Internet and try, torturing themselves, to stick to them. Girls often sign up for Pilates, aerobics and other trendy "dances", looking at the fit instructors and firmly believing that soon they will be the same. People are looking for the easy way.
What do I answer? Do not look for excuses for gluttony over a long period of time. We are what we eat, literally. Weddings of friends and other celebrations are also not a reason. You have the right to choose what you eat, where and when.
You need to monitor your diet and do it constantly, and not at the last moment.
You need to change your lifestyle, when choosing food, be guided not only by taste, but also by benefits. Training is just as important as diet, both together change your body. One together with the other, but not separately.
To get in shape, you have to change your lifestyle. Start this summer and by the next you will look dignified, athletic, fit.
There is no need to mock your body or expect the impossible from it.
Do not find excuses for yourself each time, so as not to take care of yourself. Just start, get up and go to the gym, make time for sports, your body, and it will thank you.
Change the way you eat. Do not engage in amateur activities, contact a specialist - it's not as easy as it seems. He will show you the way adequately to your type of addition and help you build the desired figure.
A few more tips for those who already want to change, whom I motivated to start training.
For those who want to lose weight and those who are overweight:
1. Get rid of "fast" carbohydrates - lemonade with sugar, juices and other sweets. They are absorbed extremely quickly. causing a sharp increase in the level of glucose in the blood, the excess amount of which insulin deposits as fat.
2. No potatoes and white flour products - they consist of starch, which is also quickly converted to glucose.
3. We leave only "complex" carbohydrates with a low glycemic index, which do not cause sharp jumps in blood sugar. An example is black grain bread, buckwheat, legumes, lentils, brown rice.
4. Do not eat large portions, eat fractionally, remaining a little hungry after each meal. Frequent eating speeds up the metabolism. Also, eating in large portions causes an increase in the stomach and, as a result, stretching of the abdominal wall, which you can see in the mirror in the form of a bulging belly. Eating small meals will help reduce the size of your stomach.
5. Focus on cardio. To save energy for strength training, do a cardio session at the end of your workout. During strength training, glycogen stores will be depleted. Thus, during a cardio session, your body will have no choice but to use fatty acids as energy. On non-strength days, practice cardio in the morning, either on an empty stomach or after a light protein breakfast.
6. It is important to consume enough protein at the time of physical exertion. Its sources should be chicken fillet, fish, low-fat dairy products (cottage cheese, cheese), eggs (limit the number of yolks), lean meat. Fatty meats should be avoided, preferably steamed or boiled, and olive oil should be used when frying.
7. NO carbs a few hours before bed. Many diets say not to eat after 6pm. However, this may not be entirely correct, as your sleep patterns may vary. You can go to bed at nine in the evening or at three in the morning. The last couple of meals should include only protein and possibly fibrous vegetables.
8. Drink more water. Yes Yes. Contrary to popular belief, the more you drink, the less water your body retains. In addition, water is a unique metabolite and solvent that helps accelerate the course of all metabolic reactions, including fat oxidation.
9. Sleep. Try to get at least eight hours of sleep. During sleep, you lose weight, in addition, growth hormone is released during sleep, which actively stimulates lipolysis.
10. Don't mistake fat for the "enemy". Fats are needed by the body both for muscle growth and for the normal functioning of the nervous and hormonal systems. Avoid saturated and trans fats. Sources of useful polyunsaturated fatty acids are fish, linseed oil, olive oil.
For those who want to gain muscle mass:
1. Increase the calorie content of your diet through the "right" food. Eat more, don't let yourself feel hungry.
2. Eat every three hours. Why advice starts with food and not training? Because adequate nutrition is very important for training. You can "kill" yourself in the gym by pumping "mass", but if your calorie count is negative or you do not get adequate amounts of protein, carbohydrates, efforts will not bring significant results or get stuck at some point.
3. Eat 2.5-3 grams of protein per kilogram of your weight per day, distributing them evenly between all meals.
4. Eggs, chicken (poultry), meat, cottage cheese, cheese can serve as sources of protein. Plant-based protein doesn't count because it doesn't contain all the essential amino acids.
5. Eat 4-6 grams of carbohydrates per kilogram of your body weight per day. This calculation is approximate and should be adjusted by you or your coach. For example, if you are not gaining mass fast enough, you can add carbohydrates, but this may be too much for you and you will start to gain fat.
6. Your workouts don't have to be long. Only basic exercises. Try to improve in strength and weight. Do not get carried away with isolating exercises and exercises for small muscle groups. Many beginners like to repeat the popular exercises of their idols or any interesting exercises that they read on the Internet. Do not forget - professional athletes refine lagging muscles, change training systems, and so on. But these people have devoted years to training and have achieved significant volume and strength in working weights, their lives are completely devoted to training. This is their job. They recover faster. What works for them doesn't necessarily work for you at this point in the training. Your trainer should monitor your progress by increasing the working weights, starting a strength or light training cycle.
This article provides useful information that will help you on your way to your desired body shape. However, it all depends on you. Only you can break out of your "comfort zone" and resolutely go to the gym, on your next visit to the supermarket, buy healthy food instead of what you are used to. You can specify the path, but you must move along it. It may be hard, but this is a reason not to give up, but to redouble your efforts. Motivate yourself and feed that motivation.
