“You are too thin, you can never build muscle mass” or even “Throw your body, you can’t do anything about it” … and these are the phrases of the trainers!
It always annoys me when I read your readings, and that qualified trainers strongly advise you not to do strength training. Especially for those who are gaining weight and / or very thin, strength training is one of the most effective ways to change their body. And it is also a great therapy for getting out of anorexia …
Morphology is never fixed, we can change it. The purpose of this article is to convince all those in this business that there is hope and that YES you can change if you choose.
My advice
If you find it difficult to gain weight, build muscle, or start with a very good body, here are my tips for optimizing your workout and diet.
Strength training
You will definitely need a lot of exercise, at least a little more than someone who gains weight more easily.
You are starting (less than a year) = you are starting 3 full bodies per week. You will then gradually increase to 4-5 sessions per week in split mode (half body or muscle group).
You are no longer a beginner (at least a year) = you will be doing 5 to 6 workouts per week in a group (alternating between half body and muscle group).
There is no perfect program because every program works until it stops working … in other words, the key is to change the way you learn at least every 3 months
Crossfit is also a great discipline for changing your physique: the special thing for you will be to be careful about adapting your diet so that you have enough energy and allow your body to work. muscles.
Food
To build muscle, you need to supply your body with enough energy to increase it.
Protein = minimum 2 g protein per kg body weight.
Lipids = minimum 1 g lipid per kg body weight.
Carbohydrates = the rest of the calories you need, with a minimum of 3 g carbohydrates per kg body weight.
Calories = you can start with the result of this tool. You will then adjust to your progress.
Eating a lot is not necessarily easier. You have a nutritious diet, eat regularly (to get all the calories for the day) and do not starve most of the time. I know this is not pleasant, but unfortunately it is a necessary effort to enable you to achieve your goal.
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Patience
I advise you to give yourself about a year for your transformation. It may sound long, but I can assure you that it goes away quickly. By exercising regularly and eating right, 80% of the time you can be sure that your figure will change.
To help you get started and stay motivated, I invite you to join us in the community, you will find free tools and you can come and chat with other girls.
Evidence in pictures …
To convince you that this is possible, I present to you some women who have made great transformations through bodybuilding. Feel free to follow them on social media if you need some inspiration.
Life Trainer
How long have you been doing bodybuilding at the gym?
I have been training in groups since mid-2014 and I started muscle plateau training at the end of 2014
Do you remember your very first workout in the gym? How did it go and how did you feel?
I remember making my hands and could no longer spread them for a week … Yeah
I wanted to accompany my friend through the body during his session.
What made you start?
I was very thin at the time (thin), I wanted to gain weight without gaining only fat, I told myself that I was going to build muscle mass … And I fell in love with this sport.
What is pushing you to continue today?
Today, what pushes me to continue is the passion, the well-being that it brings me. , good feelings, moments of “peace” in the room .. And to see yourself continue to develop is +!
What do you want to say to all women who think they can never change their physique?
I thought so too !!! And this nothing is final in life, even less physical !! We need to find what we are aiming for in order to achieve this in the long term!
Can you remind me of your “palmar” competition?
I won first place in my first competition in 2015 in NFS (natural competition). We’ll see the rest.
What’s your next task?
I am a life coach, so no planning changes are planned, I love my job and plan to develop it. My next challenge … IFBB French Championship, 15 April 2017
What muscles do you prefer to work on at the moment?
I’ll say feet !! Great fatigue and great feelings!
When it comes to food, what is the easiest and most difficult for you? The simplest thing is that I love everything, but especially the fact that today I have a very healthy relationship with food! That is, nothing “upsets me” when I want to eat something, and in the off-season I only eat what I like (I try to cook as much as I like, but I like I eat so much that I admit that I will go as soon as I can have a tasty meal on the street. The hardest thing about preparation, lack of energy! Because I ate a lot.
What do you prefer in your physique?
I’ll tell you that my back is wide and now I like my hips too!
Since you started bodybuilding, apart from your physique, what has changed in you?
My relationship with food, my relationship with my body, both in the world! My openness is also growing steadily.
Finally, a quote that represents you?
“Anything that doesn’t kill you makes you stronger”
Why follow this? For his good humor, his unique personality and his quadriceps
Manon – Professor of Science
Why follow this? For her impressive physique and warrior mentality.
Alexia is a student
Why follow this? For his willingness to share his fight against anorexia and its beautiful transformation.
On canvas …
Don’t forget: don’t let anyone tell you that you can’t … and prove them wrong!