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The excess weight doesn't go away. What to do if I’m not losing weight, although I don’t eat much and do sports - recommendations for effective weight loss

We'll tell you why this happens!

Weight loss is, of course, the most hot topic in fitness! Most of those who come to work out at a fitness club set themselves this a daunting task, but not everyone achieves it.

In the beginning, it’s worth determining that the weight really isn’t coming off? The norm for losing weight is to lose 4-5 kg per month. The more weight, the more active person resets him. For example, with a weight of 130-140 kg, losses of up to 2 kg per day are possible. However, it is very important to track the overall dynamics over 1-2 weeks, and it is not necessary to know the weight loss down to the gram. That is why it is better to weigh yourself once every 7-10 days at the same time (not necessarily in the morning) and use the same scales (preferably electronic). When it comes to losing weight, the rule “slow but surely” applies. More quick release from unnecessary kilograms can lead to serious problems with health (for example, kidney prolapse).

Remember: if you lose 0.5-1 kg per week (or 2-4 kg per month) - you are losing weight!
If the weight really stopped in place, then there may be several reasons for this. It is worth paying attention to 3 main points: nutrition, training and health.

1) Power

1) often skip lunch or breakfast;

2) overfill your dinner;

3) do not eat after 18 hours;

4) go on a diet.

Now let's explain why:

You can’t give your body any hints about starvation! Since in this case he begins to prepare for " hard times"and accumulates fat in reserve. Diets are one of the main mistakes of losing weight. During the diet, we deprive the body of vitamins, microelements, vital enzymes, and in some cases essential amino acids, which ultimately leads to metabolic disorders, nervous exhaustion, loss of concentration, as well as stopping weight loss. And then there is a breakdown and the return of extra pounds.

We will give advice on what to do in this case:

Eat at least 3 times a day, preferably 4-5. Eliminate foods with high glycemic index- This is an indicator of food that affects the increase in blood sugar levels. You should avoid refined rice, beer, sugar, flour products, chocolate, etc.;

Breakfast should be plentiful: porridge, bran, muesli with grain bread or fitness cereal with a piece of cheese or butter.

Before strength training, it is advisable to eat 2-3 hours before, but lightly, with an emphasis on carbohydrate foods(cereals, salads, pasta from durum wheat, brown rice).

If you are planning a light cardio workout, then eating before it is not necessary. But it should be remembered that the frequency of nutrition should not be violated. After training, you need to eat! There should be no two hours of fasting after. It is important that you give your body building material for recovery - protein. You can safely lean on seafood, dairy or meat products with vegetables.

In the evening, eat 2-3 hours before bedtime. Dinner should be light - vegetables, cottage cheese.

Monitor the quality of the products on your table. No fast foods, sausages, sausages or similar semi-finished products with soy!

2) Training

Possible reasons why the weight doesn't come off:

1) Monotonous workouts;

2) Incorrectly selected training program;

3) Set muscle mass.

Let's explain why:

If you are actively involved in gym, then it is quite possible that the scales will not show the expected numbers. Most likely, you are simply gaining muscle mass. Turn on fat burning mode.

As for monotonous workouts, we should remember that our body always adapts to the same type of exercises and the same working weights. Therefore, in order for there to be a result from the training process (be it weight loss, weight gain or the development of any physical qualities) you should not let your muscles and central nervous system get used to training. You always have to “surprise” him.

An incorrect training program may include: irregular training, training that overloads the body (can discourage the desire to train), too intense strength training for very obese or physically weak people.

To achieve best result, change distances, pace, weights, number of approaches, exercises, rest intervals, etc. Vary the load.

Include 40 minutes of cardio training in your program (gradually increasing to an hour or more). This may not necessarily be exercises in the cardio zone, but also running, swimming, dancing, fast walking - they will help with fat burning.

When strength training, use light weights and do large number repetitions Large weights can be used if you consider yourself to be a trained student. Focus on large groups muscles.

Consult an experienced trainer about the technique of performing exercises and the intensity of your workouts in the gym.

3) Health

Possible reasons why the weight does not come off:

1) Severe stress;

2) Sleep disturbances;

3) Health problems;

4) Taking medications.

Explanation:

Stress and lack of sleep disrupt metabolism, which not only stops weight loss, but can also trigger the reverse process. However, sometimes getting rid of extra pounds is hindered by a simple lack of understanding of the problem. Often, excess weight is a disease caused by certain changes in the body. Therefore for effective weight loss the causes of excess body weight should be identified (trauma, metabolic disorders, hormonal imbalance) and take actions aimed at eliminating this cause. Massage, fitness, proper nutrition and supplements in in this case will only become additional means.

Moreover, the reason overweight may be taking certain medications (for example, birth control pills). In this case, it is also better to seek advice from your doctor.

Rest more, get enough sleep, follow a training, work and rest regime.

Do not self-medicate, contact qualified specialist. What has helped others (friends, neighbors, family) will not necessarily help you.

Extra pounds are a deviation from the norm and often indicate some kind of disease in the body. Therefore, there may be many reasons why the weight does not come off. Well, if the reason is only that you are not eating right, then to lose weight you only need to adjust your training and nutrition program. However, quite often it is necessary to consult a doctor.

In any case, do not force yourself with excessive training, exercise with pleasure, get enough sleep and do not starve, and soon the results will not be long in coming!

If you don’t lose weight when you lose weight, then don’t despair. This is quite common. But it’s impossible to say for sure why he stopped!

There may be reasons huge variety: You've cut your diet too much from the start and your metabolism has slowed down, you've started to move less, you might be snacking a little and not even noticing it, or many other options.

Beginners who are just trying to lose weight often see this mistake. They think that if the weight has stopped, it means they are eating a lot and continue to cut their diet even more. However, this does not help, and the scales still show the same number. After this, they begin to experience psychosis, and all motivation and desire to gain the toned figure they so wanted disappear.

Stress, nerves and now they are heading to the refrigerator. And they begin to eat everything, and some, after a while, gain even more weight than they had before the diet. This completely kills the desire to go on a diet again, since they suspect that after the diet they will gain weight again. So why bother at all?

For such people, I decided to write an article that can help you lose weight and finally move your weight off the “dead” point. We will talk about the most common mistakes when losing weight and why the fat burning process suddenly stopped.

Why weight doesn't come off on a diet. Most common cases

Too strict diet for weight loss

The basis of all diets is daily calorie restriction. However, it needs to be compiled correctly so that there is no “huge” hole in the calorie deficit!

When you go on all sorts of mono-diets with a huge calorie deficit - such as kefir or buckwheat, then first in the first two weeks you experience large weight losses (about 2 - 4 kg per week). And then the weight stops, you feel tired from the very beginning of the day and you want to eat like crazy. It’s very easy to lose your temper and start eating everything indiscriminately.

If you have started to sharply limit yourself, removing almost all foods from your diet and leaving only one or a few in small quantities(in our case, let it be buckwheat or kefir), then this is a very big stress for the body and it “turns on” defensive reaction. Because he “thinks” that starvation will soon occur and begins to slow down all metabolic processes in the body in order to save as much energy as possible. Including The fat burning process also slows down.

This is a very common case. Your weight stays the same, but you don’t seem to be eating anything... Sound familiar? Then here is the solution to your problem.

EXIT

Increase your calorie diet(increase the amount of foods you eat every day) to boost your metabolism and continue to lose weight.

Forget about single- and multi-food diets!

Compose with a large selection of products or take ready-made templates on our website:

Metabolic slowdown. Losing weight for too long

The longer you diet, the more your metabolism slows down over time.
This happens because our body is very “greedy” and “economical”. It tries in every possible way to store energy in the form of fat and “gives” it away with great reluctance.

To achieve good results in losing weight and gaining flat stomach, you constantly need to make changes to your diet: reduce the number of calories and minimize them over time.

The situation here is the same as with very strict diets. The less food becomes in the diet - the more the metabolism slows down. After this, the fat burning process slows down greatly, you feel weak, you don’t want to do anything, and at one point, hop, weight loss stops.

EXIT

Do a few weeks of carbohydrate loading.

To do this, we slightly increase carbohydrates in the diet (by approximately 50-100 grams). During this time, glycogen will accumulate in your muscles, the production of all hormones will increase, and you will have a lot of energy.

The metabolism will “shake up” a little. And then you can cut back on your diet again and continue to lose weight.

Diet without calorie counting

Most often, people do not count calories, proteins, fats and carbohydrates when consuming food. The same goes for losing weight. They think that it will “ride by eye”. And then they think why the weight stays the same.

It is necessary to do this on a diet, because we needed CLEAR DEFICIT calories per day.

For example, you can easily eat 500 grams of boiled potatoes on one day (which will be 410 calories), on another 500 grams of oatmeal (dry weight), from which you will get about 1800 grams of carbohydrates. And with that, people with
can very easily start to gain fat.

Such “swings” of caloric intake on a diet are not necessary and will only slow down fat burning.

EXIT

Work hard and calculate the exact amount of calories, proteins, fats and carbohydrates that you ate during the day. Their number should be the same every day mandatory. This is the only way you can control your weight loss.

To do this, use our website

Proper nutrition is not a diet

Another common reason why you can't lose weight. A person removes everything fried from his diet, various sauces, sweet drinks, sugar, flour, fast food - he begins to eat healthy and thinks that this is a diet. However, this is not true!

Proper nutrition- These are products that will be beneficial for the body. But to lose weight you need limit calorie intake to get into a calorie deficit. Switching to a healthy diet is just the beginning of a person’s weight loss journey.

Diet- it's not only the right products, but also a limited number.

EXIT

Switching to proper nutrition is only the first step to a slim figure.

The second step is caloric restriction.

By following these rules, you will begin to lose weight.

Snacks on a diet

A very common occurrence on a diet. Sometimes you have a snack somewhere, eat a piece of apple, a crust of bread, or drink a little sweet drink or milk.

It seems so insignificant that why even remember such a trifle. But that may be the point main reason Why doesn't the weight come off?

You must strictly follow your diet plan: eat only the food that is included in your diet, no more!

And if you constantly snack somewhere, then you won’t see any results in losing weight!

If you want to eat something or have a small snack, be sure to take into account this additional amount of food and calories that were not calculated in your diet. Otherwise, at this rate, you can quietly eat 10 eclairs a day while watching the TV screen.

EXIT

We strictly follow our diet plan.

We eat as much food as planned for the day. No more!

Little activity during the day

Often in a calorie deficit, many people feel tired due to the small amount of food in their diet.

The consequence of this is a reduction physical activity per day. More and more rest, less movement. If we go somewhere, we choose shorter routes or go by transport.

This may be the reason why fat burning stops.

Because the greater the calorie expenditure ⇒ the greater the calorie deficit ⇒ the more fat will be burned.

That’s why everyone advises doing long stretches to maximize short terms lose weight.

The activity can be absolutely anything - walking, mental work, training, going to the store, even cooking. The main thing is to sit still less.

EXIT

If you want to lose weight quickly, then move more - walk, exercise, or at least clean your apartment more often. Do something instead of lying in front of the TV at home.

More activity of any kind means faster weight loss.

But many people forget about strength training, which is much more important than all the cardio exercises. Iron exercises don't directly burn fat like running, for example, but they do provide many other important benefits:

This is the preservation of lean body mass. I discussed this in detail in the article. . Here I will tell you everything very briefly.
The more muscle you have on your body, the easier it is to lose weight. Muscles are very “gluttonous things” and consume huge amounts of calories in a passive state. Accordingly, you can eat more food without the risk of getting better. And after the diet, your physique will look very epic if it has well-dried muscles.
Long-term fat burning for a long time after strength training. When we lift weights during training, we “tear” our muscles and then the body has to spend a lot of effort to restore them.

There are a few others important factors that iron training can give you. This is especially true for endomorphs - people with an “obese” physique.

EXIT

Strength training is very important element in losing weight, even compared to running and other cardio exercises.

You must definitely enable strength exercises into your daily routine if you want to lose weight quickly.

In the process of losing weight, everyone faces the problem of weight stagnation on a diet. By making efforts in fitness and cutting back on your diet, you cannot help yourself and weight loss stops. This phenomenon even has special term– plateau effect. In desperation, girls complain to their friends: “I can’t lose weight, the weight stays the same, but the volume goes away.” The problem of lack of progress remains relevant from several days to months, and there are many reasons for weight stagnation. If there is a way out, then how to shift weight when losing weight and what needs to be done for this?

What is the plateau effect when losing weight?

The plateau phase (adaptive thermogenesis) is the unreasonable stagnation of weight during weight loss. This effect is more often explained by the body getting used to physical activity, it adapts to the diet and stops weight loss. And although the plateau is considered normal occurrence, those losing weight are surprised and consider this their individual problem. Following a diet and regular cardio exercises do not always allow you to quickly achieve your goal if it is getting rid of extra pounds. How much can the weight stand?

How long can it last?

Each organism is unique and it is impossible to unequivocally answer the question: how long does the plateau effect last? On average, weight loss lasts 3 weeks, but there are cases where it can take longer or, conversely, ends faster. Weight stop - important time in the process of losing weight, but the main thing is not to give up and be able to wait it out. When your body readjusts and gets used to the new regime, you will begin to lose weight again.

Why the weight stopped: reasons

The plateau effect is when weight stops. This term is sometimes used to describe lack of progress in training. Some people define stopping as a situation when volumes go away and weight stays the same. Finding out why the process of losing excess weight has stopped is only possible if you study in detail the measures that you are taking to lose weight. The duration of stagnation depends on the chosen fat burning program. Weight does not come off if:

The chosen diet is too strict. Reducing caloric intake, which as a result is not enough for normal metabolism or an imbalance in the ratio of fats and carbohydrates, often leads to weight loss. Golden rule– provide yourself with a daily caloric intake no less than the weight you are striving for, multiplied by 30.
Protein deficiency. The second reason why weight remains during a diet is the lack of protein in the diet. There should be at least 0.5 g of pure protein per kilogram of weight.
Monotony of the menu. If you eat alone all the time dietary product(apples or buckwheat), at some point you will reach a plateau.
More calories consumed than expended. Those who count calories but don't bother physical exercise, they may forget about losing weight. With a passive lifestyle, we spend very little kcal, so even by reducing the number of calories consumed, you should not expect that you will lose excess weight.
Too much physical activity. Exhaustive exercise and limited protein intake lead to the body using muscle mass rather than fat deposits. The burning of muscles is accompanied by their replacement with adipose tissue, which requires fewer calories to create. Physical activity is akin to strict diets, since it is stressful for the body.
Not effective techniques losing weight. Such a banal reason for losing weight is common. Try changing your diet, jogging or other sports.
Limit reached. Perhaps you don’t notice that you have lost excess weight and reached the maximum. The body has nothing to lose, so the weight loss process has stopped. When weighing, keep in mind that muscles weigh more than fat, so the scale may not show the desired number, but there will be no excess fat deposits in the body.
Consuming little water. Some people losing weight make the mistake of using diuretics and laxatives, wearing thermal belts, visiting baths and saunas, but not providing the body with enough water. So, the liquid leaves the body, and without it the process of losing weight is impossible. You should drink 1.5-2 liters of water per day.

How to prevent weight stagnation

There are 5 rules that answer the question: how to lose weight correctly to avoid the plateau effect. It is possible to prevent weight stagnation by:

Drink sufficient quantity water to remove waste products from the body. Losing weight through withdrawal excess liquid short-lived, because all the fat remains in place.
Eat enough calories. Too strict a regimen initially causes dramatic weight loss, but later becomes ineffective and is harmful to health. A weight loss of up to 4 kg per month is considered healthy. This can be achieved by eating right. Gradual weight loss will prevent the plateau effect and cosmetic problems with sagging skin and stretch marks.
Stick to a routine healthy eating . Give up sugar and junk food. There is no need to limit yourself to everything for a week and then allow yourself everything. The result will be an additional set of calories for the thrifty organism, which will decide to prepare in case such a “hunger strike” repeats. Calculate the calorie content of the menu so that it is 200-300 kilocalories less than energy expenditure, then the weight loss process will not stop.
Change your workout routine. If you add to sports program special exercises aimed at problem areas body, you will speed up metabolic processes, tighten your skin and build muscle mass. The most effective exercises for burning fat are running, bench press, squats, lunges while moving, and jumping rope. Aerobics or other activities where a constant rhythm is maintained are also suitable.
Go for physical therapy. This measure is applicable if you have already tried everything else. To speed up metabolism, breakdown of fat cells and activate lymph flow, ultrasound therapy, special anti-cellulite massage, lymphatic drainage and other methods are used.

How to overcome?

If at the stage of losing weight the weight has stopped and does not decrease, you should not blame yourself for not having willpower. You can put in the effort to exercise, but you won't get past the plateau. Such a problem would discourage anyone. How to make your body lose weight again?

1. The classic method of overcoming a plateau

After spending a month on a diet without changing anything, you notice that your weight is stuck and stays in one place. In this case, nutritionists advise giving the body a fasting day. To “shift” it is recommended to make fruit or vegetable days and protein. If the diet is filled with fresh fruits and dried fruits, then you should change the vegan menu to protein dishes (fish, chicken) for 1-2 days. On a fasting day, refrain from playing sports and eat at least 600 kcal.

The fasting day should be supplemented by changing your usual set of exercises. Sometimes a plateau is overcome by moving sports activities from the evening to the morning or vice versa. This method Suitable for those who keep track of calories and do not exclude sweets or carbohydrate-rich foods.

2. Correction of physical activity

We leave the diet unchanged if it is balanced and saturated healthy products. The only thing that can be corrected is your training style. Replace regular strength exercises with Tabata or HIIT; reviews of these systems prove their effectiveness (you can easily find video lessons on the Internet). An alternative would be 1-2 standard cardio workouts that involve peak intervals where you move at top speed. After a week, with proper nutrition, you will begin to lose weight again.

This method is based on increasing the degree of energy consumption during sports and the growth of metabolism after them. This will be effective provided it is correct, balanced diet. The method is suitable for people who have been training for a long time and do not experience serious fluctuations in appetite during increased physical activity.

3. Focus on SPA

To overcome a plateau, add certain foods to your diet and exercise routine. cosmetic procedures. Visit the sauna after each strength training and limit fatty, salty foods in your diet. Thermal procedures increase the body's need for nutrients ah, thanks to which a person burns more calories.

This method is suitable for those who have already tried diets and sports in various combinations, but it should not be used by people with contraindications to thermal procedures (diseases of the cardiovascular system).

4. The opposite method

If the weight stays put and does not go away, check whether a strict diet is the reason for this. In this case, you should try to simultaneously perform intense training and increase your daily calorie intake. Replace cardio with exercises for endurance and strength, and they should be performed with weights that allow you to do up to 10 repetitions. On a day off from sports, run sprints. Increase your caloric intake gradually, by 150-200 kilocalories per day, saturating your diet with protein foods and complex carbohydrates.

This method is suitable for fans strict regimes nutrition, but is contraindicated for diligent athletes who are cutting (for men, the situation with physical activity is different), who show signs of overtraining: sleep disturbance, fatigue, reduced immunity. Solving the problem is simple; to do this, you should take a break from classes for 2-3 weeks.

What to do if your weight stays the same while following a diet?

The human body is adaptive to avoid fast weight loss, it slows down the metabolic process even with minimal calorie intake. Often at the beginning of losing weight, weight begins to decrease rapidly, but in certain moment efficiency drops sharply and the weight stops. How to overcome the plateau effect when losing weight? Nutritionists recommend experimenting with daily calorie intake. If you determine that you have gained weight, try changing the amount of calories you consume: today eat 1200 kcal, tomorrow 1500 kcal. Set aside a day in the week that will be a fasting day (sit on kefir), change some foods in your diet.

How to lose weight if your weight stays the same:

Change your food consumption pattern, perhaps switch to separate meals(fractional calorie intake has proven effective).
Vary the number of meals.
Try diets (lots of them) positive feedback has Dukan nutrition).
Change the protein/fat/carbohydrate ratio.
Get your hormones checked, it may be the cause of excess weight (relevant for women after childbirth).
Don't give up and wait until your body readjusts and gets used to the new regime.

Sometimes there are situations when a person seems to not eat too much, and even limits himself in some way, but overweight does not go away or even increase. People around him can even make fun of him that he eats at night without knowing it. But, as a rule, in similar situations there is no reason for fun. What could be the problem here?

What is metabolism

Metabolism – also known as metabolism – is a very important indicator of the quality of the body’s systems. It consists of two processes, phases, so to speak: catabolism and anabolism. Catabolism is the breakdown of material received in the form of food into amino acids and the release of energy. Anabolism is the reverse process of catabolism, which consists of building muscles, skin and other cells and tissues of the body from amino acids. What is not spent on work and regeneration will be stored in fat depots. In addition, it should be remembered that only up to 20% of the energy received is spent on active physical activity. Everything else is used to provide life processes. This is why a drop in metabolic rate causes such unpleasant effect When you eat little, you exercise, but you don’t lose weight. This is the first answer to the question " Why doesn’t weight come off with proper nutrition?”

How can you speed up your metabolism?

Metabolism is affected by stimulants such as caffeine because they act as stimulants on nervous system. But you won’t go far with coffee and green tea alone, so you should look for other ways. The percentage of muscle mass also affects your metabolic rate, since muscles, even at rest, expend energy. Therefore, building a little muscle will also not be a bad idea. And the most interesting point- this is nutrition. The more often you eat, the faster your metabolism will be. An organism that regularly receives nutrients without long breaks accumulates significantly less fat reserves and spends more on supporting processes. Thus, you should adhere to the principles of fractional nutrition - often and little by little, while the daily amount of energy contained in food should not be lower than 1000-1200 kilocalories. But a person not only eats, but also drinks.

Drinking regime - important aspects

Most people know that they need to drink water, but not everyone can answer how much, when and how. General norm varies from 1 to 2 liters of water per day. Exact numbers are not named, since water requirements depend on lifestyle, diet, level of physical activity and condition excretory systems body. It is important to remember that water is the main solvent and vehicle for nutrients in our body and its quality will depend on its work and metabolic level as well. It is recommended to give preference mineral water without gas and weak teas, and the latter should not dominate. Sweet drinks, most juices industrial production only increase thirst due to high level contains sugar, so it is better to avoid them.

How to eat and lose weight?

Now that it's clear why weight doesn't come off with proper nutrition, you just need to organize a training regimen, drink enough fluids and eat frequently, moderately and rationally. In the last point, a company that is ready to provide a choice of 5 balanced diet options for different levels activities and goals. The menu, compiled by the best fitness trainers in St. Petersburg, suggests the possibility of eating up to 7 times a day, each optimally balanced in terms of the ratio of proteins, fats and carbohydrates. You just need to choose the appropriate menu, and two or three times a week, ready-made, weighed and packaged GrowFood meals will be delivered, which will help you stay in shape deliciously and without wasting extra time.

I started working out and eating right, but the weight did not go away or increased! What am I doing wrong?

Addressed to Anna, who is losing 1 kg per week and is not entirely happy with the results)))

Many girls who start training, begin to follow a proper diet, do not eat anything harmful, after 2-3 weeks they begin to be disappointed. And disappointment comes with the question, why do I train for 2-3 weeks, eat right, and is my weight the same?

Such thoughts arise in almost every girl, because in her head there is a mindset that when you follow a diet - you will lose weight quickly! And then I started training, eating right, and nothing happened in 2-3 weeks! If only I would go on a kefir (buckwheat, Kremlin) diet and during this time I would become a reed!!!

Girls, what you dream about, about quick results, is not the path of a girl who comes to training and a proper nutrition system. Quick results are the way to poor health, quickly only muscles and water leave our body, which we destroy in the process of unhealthy diets, which are full of their uniqueness and super results on the Internet!

While on a diet, you lose weight due to muscles, due to water, the scales show your weight loss and you are happy. And then what do you get? You get less kilograms, less muscle tissue, light bones, dehydrated body, but at the same time the % of fat has increased and your sides are just as fat, your legs are flabby, but you are happy with the number on the scales! You have lost 5, 10, 20 kilograms thanks to the diet! Loose skin, lack of muscle and a large layer of fat is still there! Next, you start eating as before, the weight begins to grow, because during such a diet the body was under stress, the weight grows quickly, and this is not the weight of muscle mass, that beautiful shapes and curves, and fat! The same fat that adds bumps to your body in the form of cellulite, folds on the sides, back and stomach, and thick legs!
If your goal is just such a result, then go on diets, but you will never be satisfied with the result!
And now about training and a balanced diet.
When we start playing sports, we begin to stress our muscles. For some, even working with a small weight, like 1 kg. dumbbells are already a state of muscle hypertrophy (destruction of muscle fiber). Long lasting muscle pain, the body requires restoration... And the weight stands... And for some it even increases by 1-2 kg.

The process of muscle recovery and strengthening takes place with long delay water. Because our muscle fibers need fluid, with the help of which all metabolic processes at the cellular level go faster! Our body naturally creates such conditions for muscle recovery. We retain a lot of fluid to restore muscle fibers, which we hypertrophy during training, even at the initial level!

With our high-quality nutrition, we adjust the functioning of our hormones in the right way, so that there are no disruptions in the functioning of the hormonal system and all metabolic processes. It is thanks to this state of the body, during balanced nutrition, our body performs its functions without disruptions, recovery occurs faster and easier. This means that the processes necessary for us occur faster, the body is rebuilt for full-fledged work, the work of tissue regeneration, restoration of muscle tissue, strengthening it, as well as fat burning.

Fat, unfortunately, does not burn as quickly as we would like it to.

To do this, you need to create conditions for fat burning. Remember, we burn fat not only during training, but most of it during the period of recovery of our muscles and body after intense training.

While maintaining correct mode nutrition and while maintaining your training regimen, you accelerate your metabolic processes to high speeds6 but, REMEMBER, this is not a 1-2 week process! After all, your goal is to change your body! Body changes happen gradually! Exchange processes must improve their functioning, and only proper nutrition you are capable of making this work! Only by exercising regularly and devoting 100% to your training will you force your body to change! But this is not a quick process, and you will not see quick results in 2-3 weeks!

Why can't you see the result right away? Absolutely everyone different problem in the functioning of the body, someone has a very poor metabolism, in order to restore it and make it faster, you need to unquestioningly follow a very healthy diet to help the body work at full capacity.

One girl has a higher metabolic rate than another, which means that her results will be faster than the one whose metabolism is so poor from her lifestyle that it can upset and lead astray the one who has a slower one results are coming.

In the first month, you can even expect an increase in body weight and volume, but this is only due to fluid retention in the body. Usually, within 3-5 weeks, the fluid that accumulated at the beginning of the training leaves the body and you quickly see your results. It would seem that 3-4 days ago she was inflated, and then bam, and she looked different. This is also normal. Once the body adapts, muscle fibers are restored, the body begins to drain excess fluid!

Knowing your processes in the body, you can be sure that you are on the right path and you only need patience. Building a body in 3 months is unrealistic! No breakdowns, no overeating, no laziness! This is a constant process, continuous work with your body and spirit. How can you expect your body to take on the body of a fitness model in 3-4 weeks? This is impossible! Physical processes are not fast enough to solve the problem of several or many years of sedentary lifestyle, overeating and food waste (chocolates, cakes, cookies, sugar and other harmful things) in 1 month...

Be patient! Do your job! Watch your diet, do all your workouts, and one day you will see how quickly your body has changed! Just trust yourself, help your body change, don’t eat candy at night, taking 3 steps back! Give your body time to get used to the regime and it will begin to transform itself and adapt to your new lifestyle! The main thing is to know that all processes in our body are natural, that our body is a finely organized machine! And it needs to be managed correctly in order to achieve the results you want to achieve.

And remember, beautiful, slender, healthy body– this is a journey that lasts a lifetime! You will change your body not in one day, but over weeks, months and years!

Be patient, believe in yourself, control yourself and your desires and you will achieve the body you want, but don’t rush it physiological processes, which cannot be missed.

If you want the scales down and you don't care appearance– the Internet is full of dangerous and unhealthy diets!

Why does the weight stay the first 2-4 weeks? Or even why are you gaining 1-2 kg?

Because you accumulate a lot of fluid in your body! Because your muscles become heavier, their density increases, they become denser, after hypertrophy and recovery! our body is very smart and it protects the body from physical activity precisely by making it stronger, the muscles are denser and more resilient! And this is a long process!

The body needs time to recover!

Also a question from the same category, the legs increase in volume in the first weeks or months. Many people think that it is easy to pump up your legs, but this is not true at all! In the first months there will be a lot of water in the legs, since the largest muscles are there. they seem to be filled with water, but the fat has not yet had time to burn. Many people panic and quit, thinking that the muscles have grown. Dear girls, understand that muscles don’t grow that fast! This water can linger for long time and the fat burns slowly! Be patient, this will go away over time! And the water will go away and the fat will burn and you will be left with beautiful, slender, toned legs! The legs you dream of and want to have! Patience is yours best friend and life partner!