What can I do to lose weight without harming my health? Three steps

What are the steps you need to take to get the body of your dreams? Despite the fact that when we talk about a perfect body, as a rule, we mean only the first step – losing weight, the common concept is to change the way of life and follow a healthy diet to lose weight. So let’s discuss what to expect on your path to success.

In fact, shaping a muscular and athletic body takes a lot of time. To achieve this goal you will need more time than if you simply lose weight.

It is necessary that at least 2-3 years pass, until those around you begin to notice the result and ask you questions:

• “Miss, are you an athlete?”
• «Young man, do you exercise? How did you manage to develop those muscles?»

And it is logical to ask the question: does this mean that for the next three years I will have to follow a diet and do physical activity? Unfortunately, things are not as simple as they seem. That’s why I said above that building muscle mass is much more difficult than losing weight with a healthy weight loss regimen.

In this post I will briefly outline the steps you need to take to develop a perfect body, as you need to understand what to expect.

First step: Lose weight, that is, reduce the percentage of adipose tissue

If you don’t want to waste time unnecessarily, before starting physical training in the gym it is necessary to reduce the percentage of adipose tissue to an acceptable level. This principle cannot be circumvented.

Let’s say you have already managed to lose weight and have begun the process of gaining muscle mass. How to achieve this goal?

Second phase: development of neuromuscular transmission

It’s important to feel your muscles. To be honest, no one fully understands what causes muscle growth. Unfortunately, scientists don’t have a clear idea of ​​how muscle growth occurs. But the factors necessary for growth are known: presence of testosterone, sufficient level of amino acids in the blood, muscle stress, etc. One of the mandatory conditions is that you need to feel your muscles.

Any athlete will confirm: if you can’t feel the muscle, it means you’re not training it. Arnold Schwarzenegger said that exercise alone means nothing. You have to feel the muscles and it’s no coincidence that Arni managed to become number one.

For this purpose it will be necessary to develop neuromuscular transmission. And developing it takes practice and time. It is impossible to ignore this fact if you want to achieve success.

Third step: Awareness that training is mostly a «non-functional sport»

What does this mean?

It means that you perform the exercise not in a way that is comfortable for your body, but to load certain muscles, to make them develop. you understand?

Do not lift the dumbbells because it would be convenient to lift them, do not pull yourself up to the bar because it would be easier for you, but, on the contrary, complete the activity. It’s about studying the correct technique to perform the exercises.

For this you will need time. But even when you’re good with coordination, you won’t be able to absorb everything instantly. You won’t be able to start performing the exercise perfectly the first time.

And even when you have a trainer telling you what to do, you will still need time. And all this is part of the first phase of muscle mass development.

This is a time when you simply train and build muscle mass. It is a time when you put your body and muscles in a state of stress, eat well, train neuromuscular transmission, learn a new technique and increase muscle mass through basic exercises.

Why? Because they activate the maximum percentage of muscle fibers, which gives you the greatest possible effect in terms of muscle growth. This phase lasts for a year and a half/two years.

The reality you face

When we talked for 2-3 years, we talked about a real term. You will definitely make mistakes – this is natural. You will do some wrong things and sometimes bad choices. An example would be choosing a diet that doesn’t satisfy you completely.

Eventually, after about a year or two, you will realize that you have basically developed good neuromuscular transmission and good exercise technique. You lift heavy weights, but you haven’t sculpted a great body yet.

This means it’s time to dry the body, which is the next step. This is when you realize that you have accumulated a little more fat than you had planned (as a rule) and you will ask yourself the question: what should I do to lose weight?

Why? Because, as I already said, you should not believe the myths that there are super techniques that will allow you to grow muscles simply and easily. Because you won’t be able to gain muscle mass and lose weight at the same time. During this time you eat a surplus of calories, so you will increase both muscle mass and fat tissue.

The prospect that awaits you

When you still don’t know your body well, it’s normal that you sometimes make mistakes. It may therefore happen that after a year it is necessary to start losing weight again.

This is not so much a drying of the body, but rather a small deviation. And most importantly, now you already look good and have walked a path that others have yet to travel.

You have developed neuromuscular transmission, you have mastered the technique and you have experience. And after about a year you will begin to correct the errors accumulated due to improper nutrition.

You will start to lose weight again and at the same time try to maintain muscle mass. At this stage you should not use exercises that help burn fat, as they would be ineffective anyway. You will only be able to reduce your hard-earned muscle mass, but at the same time you will also burn fat.

Consider muscle memory. Restoring previously acquired muscles is a much simpler process than building them from scratch.

This time the process will be much faster. You have developed the neuromuscular transmission, experience and muscle memory effect we talked about earlier. You will gain muscle mass in 2-3 months, and not in a year, especially if you do everything right.

Then the best phase begins. Training becomes more qualitative, more efficient, with fewer errors, and the whole phase will extend for another year. All this will take you two years.

By the end of the second year you will already be a completely different person. You may not have a perfect body yet, but the changes will already be visible to those around you. Next, you’ll want to further improve your results. This period will include 2-3 phases of 2-6 months each and will be composed of cycles: drying, bulking, drying, bulking.

Drying of the body will already be more calculated, possibly with the help of fat burning preparations. Their advantage is that they will help you get rid of the fat that is between the muscle fibers and maintain quality muscles.

It will be possible to burn more fat, because muscle mass has increased. Keep in mind that body mass may be greater because muscle weighs more than fat.

The final phase, which will extend into the third year, will be the development of beautiful muscular forms. What does this mean? This means you’ve finally succeeded in gaining muscle mass and understanding your endocrine response to exercise.

You realize that «you’re missing something in your shoulders» or that you «would like a smaller waist»

Here you start working on the most difficult task: creating the shapes of the muscles. You figure out how to create the right proportions for your body to look the way you want.

This is a complicated creative phase. You start to pay more attention to small muscle groups and force the muscles to grow exactly where it’s needed. You begin to shape your shape.

Young women, as a rule, want to develop their back and hip muscles through exercise. Men focus more on their shoulders and back muscles. The shoulders and back are those parts of the body that help men appear athletic. But, at the same time, we must not forget our feet.

In the final year you will begin to create the form. What’s the next step? If this process has become your lifestyle in the meantime, then there is no need to pursue an even greater increase in muscle mass.

The next step is the final shaping of the form, and you will be able to do this until the end of your life. You start polishing the final shape out of pure interest.

As a result, over the course of 3-5 years, you will begin to attract the attention of those on the beach. Perhaps you will start studying biochemistry and the basics of medicine. You will realize the value of your health and how your body works.

This is what a three-step process should look like to create a body with a lifelong result!