“If you do cardio every day on an empty stomach, you will quickly lose 5 kg.” Is it real or not?
“Every morning, getting on the scales, I want to see how the weight decreases”, “I’ll start working with” iron “and in a month I will turn into a rolling”, “If I do cardio every day on an empty stomach, I will quickly lose 5 kg.” Unrealistic expectations are one of the most common mistakes in fitness. We talked about her (and other misconceptions) at a webinar with Marina Kavkaeva, fitness trainer, movement specialist.
An important topic with examples and tips is covered in the Self Care Course 2.0. It starts on April 19: you can still sign up and choose a suitable tariff. In the meantime, we are sharing a small part of the expert’s speech.
Our body is not a machine
Girls are often afraid to engage in strength sports and take dumbbells in their hands – it seems to them that in a month of training they will turn into jocks. Ugly muscles will appear, and even in the wrong places. Men think about the same: they believe that their muscles will begin to grow from one glance at the dumbbells. Naturally, in both cases, disappointment occurs.
Girls also usually choose cardio loads, torture themselves for a long time, but at the same time the priest does not tighten, and the weight is not always lost. There’s another facet: fasting cardio. People think that it will definitely lead to rapid weight loss. And they try to do it as often as possible. As a result, many people become disillusioned with sports. But sports are a very cool tool. You just need to understand what he can give in reality.
Unrealistic expectations in fitness arise from a lack of understanding of the essence of the process and what results can be expected.
There is also the so-called “plateau effect”: first, you cheerfully and cheerfully lose pounds, and then the weight rises. Many people start to panic. But our fitness results are not linear. We hope to set a goal and come to it, taking ourselves on a tight schedule. But the reality is that an organism is not a machine.
Although health professionals often use this analogy. As if, in order to find an approach to your body and get a predictable result, you need to know the “materiel” and understand how we are arranged. In life, everything is different. In no case should you discount your psycho-emotional state and unexpected events that occur constantly. Let’s not go far for an example: self-isolation. Who could have foreseen this?
Our path to the goal is usually winding. To pass through it, you need to be flexible in thinking and character, be able to adapt, take ups and downs, restrain the ego and listen to your body.
At the start, it is important to be clearly aware that the body does not always behave in a predictable way, this is not a clock. We have internal processes and there are external situations to which we react differently. And this reaction will certainly affect how we will respond to any measures in nutrition or training. Therefore, no one can predict exactly how you will lose weight or how quickly you will change.
Adequate rate of muscle gain and fat loss
Although it is difficult to “calculate” a person, scientists are trying to do it. There is a theory by Alan Aragon that an adequate rate of change fits into a certain framework, but strongly depends on a number of factors. Here they are.
Genetics… Different people respond differently to stress. An eating protocol that works for your girlfriend may not work for you. You may not fit into any framework, not correspond to someone else’s experience, because you have your own.
Age… There is a catch phrase: “The most promising athlete is a young untrained youth.” The older we are, the more often there are changes in metabolism and in response to stress. That is, we grow up to the age of 25, and then we begin to grow old – this is how nature has foreseen. And if you have always had a lifelong exemption from physical education, and at the age of 30 you entered the sport, the first results will be almost instantaneous. This is expected. But then they will slow down. It will be difficult to swing your body and bring it into the shape you dream about.
You have to understand that men have great potential for strength sports, it’s still in their nature. That is why women, when they start doing strength sports in the hope of getting firm buttocks, are disappointed. Gender matters too.
Initial data -% subcutaneous fat. Ideally, you need to measure it with a caliper (or using special devices that determine the fluid content in your body, which are in fitness clubs and clinics).
It must be understood that the absolute value of the weight that a girl with 45% body fat will lose will exceed what a slimmer woman with a tummy and “ears” on her sides will lose, but with 25% fat.
Fat has an important function in our body. It is both a hormonal regulator and the body’s gold and foreign exchange reserves, which we save up in case of power outages. If you have a fragile physique and there is little fat in your body, your body will not want to give it away. And vice versa: the more fat, the more willingly the body parts with it. When you get to your bottom limit, the speed slows down so much that the changes become almost imperceptible. It will seem to you that you are standing still, although the processes inside the body will go on.
What about the numbers on the scales? Returning to the topic of adequate expectations, you need to understand that numbers are not a guideline at all: the longer you sit on a certain nutritional protocol, the more you exercise, the less they will change. At some point, they may give you a false sense of stopping progress. At the same time, at the level of physical qualities, the body will continue to develop, respond to the load.
To gauge your progress, try taking photos: regularly, at the same time of day, in the same angle, in the same underwear.
Training experience. This is also important and your results depend on how long you practice.
How to set fitness goals?
According to the SMART system: it also works in fitness. The goal should be specific, measurable, achievable, realistic, time-bound. And also extend far beyond the numbers. More attention needs to be paid to how you want to feel in your new body. All this needs to be clearly written down on paper. When you’re in a bad mood, the goal will keep you going.
Sit down and focus. Think: How do you want to feel? how do you want to transform your body? what exactly should be changed in it: strength indicators or endurance? Write down the answers.
Live images work great. For example: in the morning I wake up – and nothing hurts me. There is even a joke: “What’s in a girl’s head after 30? Healthy spine! ” Such goals motivate much more than the traditional “I want to lose 5 kilograms”. After all, what is 5 kilograms? What do they really mean to you? What will you be when you lose them?
Write down everything you want to feel in your body. To be strong and resilient? So that in old age you can race with your grandchildren?
Write down a motivating goal, write down adequate deadlines (realizing that these are approximate numbers). We often make a perfect plan, but life is unpredictable: lay in 2-3 times more time. Don’t be pressured by the deadline. For example: it’s May 31, and you needed to lose 5 kilograms before summer. In fact, in order to lose weight by the summer, you need to start practicing already the previous summer – this is an adequate expectation.
This is just a part of Marina Kavkaeva’s webinar “Fitness for Life: How to Strengthen, and Not Waste, Health through Workouts.” The expert will tell you about 4 more common mistakes. You will find out if it is true that the more sports, the better, why any workout is stress (and what to do with it), whether it is possible to pump only the buttocks and whether it is worth enduring pain for the sake of progress. You can watch the webinar on the course. Recording will be available on the “Guru Help” and “Support Circle” tariffs.