Until I was 25, I was firmly convinced that I would never have to limit myself in food. Now I understand that if I had been a little less lucky with my metabolism, then with such eating habits I simply would not have gotten through the door. And a few years ago, I was sincerely perplexed as to why someone couldn’t eat half a cake at night or denied themselves fresh baked goods. I remember the anxious looks of the photo editor at one of my previous jobs, when I devoured pies one after another, sitting at the monitor. “Eh, you’ll ruin your figure!” - he sighed, and I just laughed.
But, despite the fact that I was thin since childhood, beautiful abs I could never brag. “You have such a structure: your stomach is set close,” my family told me, and I took it for granted. Well, what can you do - such heredity! I think that I would have spent my whole life with this naive confidence if one day I had not come to the gym. I came, as usually happens, with the intention of “toning up my muscles a little.” Months of “amateur” and useless exercises - and then the truth suddenly revealed: you can radically change your body if you just want to. True, this requires not only training, but also thoughtful nutrition. And “close-set stomach” is just as stupid as “wide bone.” We eliminate buns and cakes - we get the coveted stripe on the stomach.
Plenty of other examples from life lead me to believe that what we consider an irresistible genetic trait is very often nothing more than the result of our ignorance, laziness and inaction.
Almost all participants in the “Lose Weight with Lady” project suffering from excess weight, grew up in families where obesity was considered hereditary. Although in the process of communicating with nutritionists, it turned out that the reason for everything was the wrong lifestyle to which all family members were accustomed. Yes, most often the culprit is the recipes for rich borscht and pork chops, passed down from generation to generation, and joint evenings watching TV, and not the “big bone”.
X-ray of a person weighing more than 200 kg. As you can see, the width of the bone is quite standard
I look with admiration at one of my colleagues: athletic, slender, energetic Ksyusha. Five days a week she can be seen in the mornings in the corporate gym, and at exactly 13.00 she has lunch in the kitchen: salad, vegetables, fish. She counts calories and doesn’t look exhausted at all: on the contrary, she’s full of energy. A few years ago, Ksyusha was able to lose 20 kg and now maintains herself in great shape. “When I now come to visit my relatives, they say that they are ashamed of me. That when they look at me, they understand that this is not a “big bone,” but banal laziness.”
Another example: I once met a girl who teaches strip plastic. I was amazed by her flexibility and grace, and how easily she did the splits. I was amazed when I found out that by nature her body was literally “wooden”, and stretching was always incredibly difficult for her. But Katya wanted to dance so much that she constantly overcame herself. Over the years she had to learn what others found easy. Can you imagine how frustrating it is: a beginner, as soon as he comes to class, easily does something that you only succeeded in a couple of years later? But that didn’t stop her: “I compared myself not with others, but with who I was in the past, and I realized that I was moving forward.”
So does the notorious heredity exist, and how important is it in improving the body?
Yes, indeed, the metabolic rate different people may vary, although this factor is not always due to heredity. And there are lucky people who are able to eat almost as much as they want and not gain weight, but most often this is only until a certain time. So, disordered eating had virtually no effect on my figure until I was 25. But at some point I still realized that I was starting to look different from what I would like. After all, in addition to the quantity of the body, there is also quality - it can be elastic or loose, fit or flabby, young or old. Sports and healthy eating Everyone needs them, regardless of weight and size. But for those who are naturally lucky, it is often difficult to take charge of themselves. And when the reflection in the mirror begins to upset you, it is often too late to change something radically. So luck is questionable!
There are those who know for sure: they only need to eat a couple of pieces of cake in the evening to see +1.5 kilograms on the scales in the morning! These women, as a rule, realize earlier that beautiful body means hard work. And when, after 30 years, their girlfriends, lucky skinny women who have never denied themselves anything all their lives, turn into “skinny fat”, they, who always kept themselves in control, will remain slim and young. If you are one of those who are naturally unlucky, remember: “bad” heredity in this case can turn into your trump card!
In a word, have no doubt: in matters of harmony, genetics is far from the determining thing. The only things that really matter are lifestyle, nutrition and how strong your desire to change. And if, after reading this column, you still want to be indignant: “It’s easy for you to say, but I really have a wide bone,” just open the refrigerator now. Look closely at sausages and frankfurters, drinking yogurt, which contains more sugar than milk. Count how many times a day you drink tea with “something tasty.” And then repeat this phrase again.
It is believed that thin bones- this is a trait human body, interfering with dialing muscle mass. IN gyms you can hear: a thin bone will not grow much meat.
Thin bone and body type
The thickness of the bone is important parameter determining a person’s somatotype - his bodily structure, or body type. According to McRobert, a wrist circumference of 17.5 cm or less indicates an ectomorphic somatotype. However, it is worth noting that it is not entirely correct to judge your body type based on one single sign. In fact, body type is determined not only by the thickness, but also by the length of the bones. Moreover, the classification of physique is based not only on the signs of the skeletal system, but also on other body systems (the main ones are taken into account in ours).
If we judge the type of person only by the bones, then it must be said that we need to study not only the thickness of the wrist, but also the thickness of the ankle. In a true ectomorph, the thickness of the wrist and ankle will be proportional. If a person has thin arm bones (assessed by the wrist), but the bones of the legs (assessed by the ankle) are not thin, then it is wrong to talk about an ectomorphic body type. By the way, about the thickness of the ankle: a girth of 22.5 cm and below indicates a thin bone. Moreover, if the difference between the thickness of the wrist and ankle is 5 cm, then we can say that the thickness of the bones of the arms and legs is proportional.
Thin bone and muscle growth
Let's return to the “folk wisdom” mentioned above: “a thin bone will not grow much meat.” Is the thickness of the bones the reason why muscles don't grow? No. Bone thickness is just an indicator of how physically powerful (strong) your body is. And if he is not like that (physically powerful, strong), then he grows poorly - this applies to both the thickness of the bones and the thickness of the muscles. There are, however, exceptions when there is good muscle mass on thin bones.
The power of the body depends on health and genetics, which, in principle, are interconnected.
Health is not only immunity, but also the general condition (functionality) of the body, that is, its performance. For example, lethargy, frailty, physical passivity - this is what is associated with poor health. The initial (primary) point in determining the level of health is the assessment of the cardiac system. Check with a cardiologist when you are calm and physical activity your job cardiovascular system(). If there are certain violations or deviations from the norm, then consider that you will constantly have problems with muscle growth.
In turn, genetic power is either heredity (the genes of your parents) or the result of your own genes. Genes act on us through intermediaries, the main of which are hormones. Therefore, the genetic power of the body is controlled by the hormonal state. It is the activity of hormones that affects the growth of bone, muscle, and even fat tissue. Thin bone is most often evidence of insufficient secretion of sex hormones (insufficient specifically for physical strength (power); from the point of view of normal life activities, the level of hormones is, as a rule, quite normal).
Oddly enough, in this regard, you can fight genetics. After all, to increase the amount of sex hormones in the body, it is enough to train correctly. We have written more than once about the effect of training on the stimulation of sex hormones (testosterone). However, once again we emphasize the fundamental thing: it stimulates the secretion of testosterone and retains it best.
Hormonal levels are not everything for bone growth in breadth. Bone thickening (meaning normal, healthy, not pathological, such as osteosclerosis) is:
mechanical load + sufficient hormonal background + normal bone metabolism.
By the way, it is strength training that allows you to create the mechanical load that most stimulates the compaction (strengthening) of bones. As for metabolism in bone tissue, it is important to know the following: vital elements for the normal functioning of bones are calcium, phosphorus and vitamin D. Of course, other micro- and macroelements also play a significant role.
Thickness vs. bone length
If bone thickness is an indirect sign of predisposition to bodybuilding (associated rather with the general physical development person), then bone length is a parameter that can be directly related to the characteristics muscle growth. The fact is that muscle growth on bones of different lengths can be carried out in different ways.
Thus, a typical picture for short bones: the body of the muscle (abdomen, i.e. its main mass) sharpens at the ends of the bone, turning into the so-called muscle tails, which attach the muscle to the bone; the muscle tails are also pulled together by tendons.
A typical picture for long bones: the muscle body (abdomen) begins to sharpen relatively far from the ends of the bone and passes into muscle tails, then (towards the ends) muscle tails pass into tendons, with the help of which muscle group attached to the bone. It turns out that the bulk of the muscle is not concentrated along the entire length of the bone, if the bone is long. That is, there is no more meat on long bones than on short ones. But to increase meat on long bones, muscle growth must be significantly greater, which significantly lengthens the time required to solve the problem.
Results
1. If you are truly an ectomorph, then your bone thickness is a result of the rate of metabolic reactions in your body. It (this speed), as a rule, interferes with the normal gain of muscle mass. We call this part of ectomorphs hardgainers (ectomorphic hardgainers). At the same time, according to observations, for a certain part of ectomorphs, growing muscles is not a problem.
2. If you are not an ectomorph, but you have thin bones and do not gain mass well, then:
(a) you don't have enough physical strength(health) for muscle hypertrophy; you're probably having a hard time physical activity, it takes a long time to recover after them. Perhaps your health is not all right or you have low physical potential from birth (usually in such cases, in contrast, nature rewards you with high intellectual potential). Either way, you are a hard gainer.
(b) you have bad genetics for bodybuilding. Perhaps this is due to the "bad" type muscle fibers, insufficiency of some hormones (for example, testosterone) or excess of others (for example, estrogens), or some ectomorph traits passed on from mom or dad. In other words, you are also a hard gainer.
Links:
Human morphology: /Ed. B.A. Nikityuk, V.P. Chtetsova. Moscow State University Publishing House, 1990.
Many people who suffer from excess weight today grew up in families where obesity was considered hereditary. Although in the process of communicating with nutritionists, it turned out that the reason for everything was the wrong lifestyle to which all family members were accustomed.
Yes, rich borscht with spoons standing in it, fatty cutlets, as well as joint evenings watching TV while watching “something tasty” are most often to blame.
Often what we think is an irresistible genetic trait turns out to be just the result of overeating. Is this bad? Of course not, that means we can fix everything!
Myth or reality: does it happen?
The photo shows two twin sisters. Those. parents, heredity and predisposition they have in common! They really like to confuse genetics and incorrect eating habits instilled in the family! “Everyone in my family is fat” is correct: everyone eats dumplings with mayonnaise together at night.
IMPORTANT POINT: Yes, differences in skeletal structures really exist, it’s stupid to deny it. There are girls with wide hips, even with a low percentage of body fat, and there are girls with a boyish figure and an almost complete absence of curves.
People with narrower bones tend to have smaller hands and feet, thin fingers, if a woman, then narrow shoulders, narrow rib cage. Those who have wider bones in their structure, respectively, have wider feet and wrists, and, most importantly for the purposes of this article, more muscle mass.
The wider the bone, the more muscle, which are attached to it. But if you believe that muscles are much heavier than fat, then we advise you to watch this video. It perfectly shows that the weight of animal fat and muscle is approximately the same!
There is also other data on this topic. Muscle tissue weighs more than fat, but not by several times, due to different densities:
muscle density – 1.3 g. on cm;
fat density is about 0.9 g. on cm
This means that fat weighs about one and a half times less than muscle. There is a difference, but not as significant as many people think.
Therefore, with all the parameters taken into account, complaints about that very “wide bone”, which adds from 5 to 15 kg. to a person's overall body weight, to "fat power" and a genetic predisposition to increased weight gain are, in fact, not entirely comparable to real situation things.
And the amount of fat has absolutely nothing to do with broad bone . Let your hips be a little wider than others, but these will be two big differences: whether they will be with 10 kg of fat on them or with 2. Yes, a wide bone can give external massiveness (although you must agree, this is more than attractive), but not an additional 50 kg of fat.
Photo
Look, in the left picture it seems that the girl has a very broad shoulders, however, after losing weight it becomes clear that it is not bones, but fat that makes her so square 
The hips have narrowed :) How to determine?
How to understand whether a bone is wide or not? Feel yourself 🙂 If you feel fat through the skin, then, alas, it won’t be possible to blame it on the bones. But if under the skin you feel a hard surface with a slight layer of fat, then you are the happy owner of chic, wide hips which an overwhelming number of men consider sexy!
What does it mean?
Looking for a wide bone means one thing: you obviously need to lose weight! Many people believe in the big bone more than the big bang theory. With the exception of the inner part where the brain is located, bones are solid structures made of calcium.
Once you have stopped growing, the size of your bones cannot be changed without causing serious harm to your health. However, you can change the size of your body fat. This is what will help you change your appearance. Therefore, read to the end of this article and find out how to solve the problem.
So what if you don’t see a waist like young Gurchenko’s? But they didn’t come close to Krachkovskaya. So love yourself and take care of yourself without any complexes!
How to lose weight?
What is body positivity in simple words?
Unfortunately, the true meaning of body positivity is now lost behind the showdowns between overweight ladies and clothing companies (as well as, by the way). The message is that a person (yes, not only women, but also men) does not have to be “attractive” to anyone according to some glossy standards.
If a person is satisfied with his own beauty, he is not obliged to chase utopian newfangled trends. We are absolutely not against fat people and support such body positivity: you don’t need to be like someone else, you need to be better than yourself yesterday. Let a person decide for himself what kind of life to live.
Love yourself for who you are. But do not harm other people by doing this, do not force them to love you - your freedom ends where the freedom of another person begins!
Body positivity is about the diversity of beauty. About the ability to see it everywhere - in others, in yourself. Around. About your right to have a nose, not like the models in the magazine, and a couple of extra kilos. About the ability to enjoy the capabilities of your body - from running jumps into the water to sex.
Love yourself, but don't indulge yourself! Today they talk a lot about love, especially that you need to love yourself first. But no one talks about what kind of love this should be. No one says that love can be painful: overly protective, destructive, pulling back, interfering with progress.
No one says that love is not the satisfaction of all one’s desires, it is not self-pity, it is not “wrapping oneself in cotton wool” and deliberately avoiding difficulties. True love is not about giving in to your destructive habits, but about becoming a better person, moving forward: taking care of your health and well-being.
Loving yourself should make you a better person. If this is not the case, then it is a surrogate. Chocolate, cigarette, Bloody Mary - these are not manifestations of your self-love, but only an ersatz palmed off by your subconscious.
For example, you decide to go on a diet, but at the same time you perceive it as a cruel restriction, as a mockery. You suffer by giving up high-calorie, fatty, sweet foods. And in the depths of your subconscious the conclusion is born that you do not love yourself, since you voluntarily condemn yourself to such sacrifices.
Your subconscious mind reasons within the framework that you yourself have given it. Everything in your life is mixed up - it seems to you that self-love, true pleasure lies in following your emotions and the thoughts that you associate with them, and the slightest deviation from the given trajectory means stress and pain.
Remember, everything is in your head and everything is in your hands. Our article can help you deal with such problems.
Funny video
Don’t be upset about your weight, but rather listen to the funny song “Oh, you’re a wide bone”:
