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How to make yourself a great body in three simple steps

Today, if you ask people which body they want, everyone will answer you "I want a shapely body."

Strength, maintaining proportions, improving the physical fitness components and much more on the list do not interest most people and it does not know what is the right way to get toned.

Before we get to the right tools for shaping, let's clarify what it means to be sculpted:

Every time a new customer comes to me, he tells me, "I want to be cut off." The first mistake is that we see different people in the social networks and in our eyes they look "pitted" but in fact they are simply thin people.
Toning does not indicate how thin you are and how small your pants are, the toning indicates the amount of muscle mass a person has compared to body fat. This varies from person to person, also related to human genetics and processes performed prior to the shaping process.

What is said here, of course, relates to "ordinary" people, not the people we see in various competitions or magazines, where they go through drying processes and all kinds of prohibited materials.

How do you know if the trainee is good?
The main thing that is measured is the amount of fat that an athlete has in the areas where it is most difficult for him to lower the fat from them.

In men, the toning starts between 13-15% fat.
In women, the toning starts between 18-20 percent fat.

It is important to remember that these things change according to the trainee's behavior before starting the shaping process. It is advisable to have some muscle mass prior to the procedure. Of course, any subject "with what to start before?" This is the question.

Example 1:

A slim practitioner comes for training but he has belly fat and all he has in mind is to be better. The trainee is not interested at the moment except his stomach.
Now the coach is in a dilemma because in most cases, if we do this, it will lead to the athlete being thinner than he is now and that is not a twist.

Example 2:

There is a 55-pound weight workout and 30% fat that wants to be shapely. This means that its pure fat-free mass is 38.5 kilos and the weight of fat is 16.5 kilos. In such a situation it is almost impossible to make a twist.

Of course there are ways to succeed but this is not the purpose of the article. In this article we will talk about toning!

First we need to know what the starting point is and then we can know the right direction to go with it. If we decided to continue with the design then the main thing that interests us is to reduce fat and maintain as much muscle mass as possible.

After going through a few examples, we will mention that this is the relationship between the athlete's mass and the mass of fat.

Now we have reached the rules that are important to treat during the body sculpting process:

Rule 1: Genetics and Calorie Balance.

Each person has different genetics. We consist of three main genotypes:

-Actomorph: A thin man with light bones and long limbs, sometimes seen with X legs.

Endomorph: A person with a high fat content with heavy bones, a round or square look, thick legs and thin hands.

-Masomorph: "natural fibrous", thick bones, diverge squarely, sometimes with O-legs.

One type of genetics can not be pinned to someone, usually has a semicircle and two less dominant quadrants.
You can read more and check the subject here

After we know what our body type is, we have to deal with the calorie balance. The main problem at this stage is that each of the genetics presented here will have a different process:

-Actomorph: For people of this type of genetics, the whole subject is not recommended because the person is thin, even if he has abdominal fat.
For example, if an athlete is supposed to eat 2000 calories but is not used to eating that amount, then the coach must build the process differently.
If the trainee manages to eat all 2000 calories but is not consumed healthy, we have to change the quality of the food and see results (which of course must accompany training).
When the athlete is eating relatively healthy, it is enough to play with the food groups (proteins, carbohydrates and fats) and immediately see results and all this without a calorie deficit. For example, we set a menu of 2000 calories, 30% protein, 50% carbohydrate and 20% fat. Following the process each time we will lower the carbohydrate a bit and raise the fat and protein to "calculate" those calories.
Of course there are many more strategies.

Endomorph: The main problem in people with this gene is that they do not need to toning those to lose weight. If the athlete lost weight and now has a fat percentage of around 20%, I would not recommend a deficit of more than 4,500-3500 calories per week. This means a drop of about one pound per week). A larger deficit will also lead to a significant reduction in muscle mass,

For example, the athlete is given a menu of 2000 calories, 40% protein, 40% carbohydrate, 20% fat. Each time, we will lower some of the carbohydrates and not touch the rest of the ingredients. In addition, because when you lower this carbohydrate leads to a decrease in the protein in the carbohydrate, we can add another protein but it is not mandatory. If you feel weakness you can add more fat on the menu, preferably fat that also has a lot of protein and a little carbohydrate like sample tahini.

Most people with this gene suffer mainly from abdominal fat, the rest of their body is relatively fat-free and their muscle mass is relatively high. In order to balance their hormonal situation, it is enough to eat in a neutral balance for a short period of time and then slowly lower the carbohydrates. For example:
At the beginning of the process a menu of 2000 calories, 30% protein, 45% carbohydrate and 25% fat was determined. After two weeks to a month, depending on the seriousness of the trainee, we will drop every 5 weeks from 5% of the carbohydrate and the rest of the ingredients we leave as usual. Further changes will be made in accordance with progress.

It is important to remember that the examples in this article do not correspond to a specific person. In order to set a menu that suits you, you have to go to a professional who will make a menu for you in the best possible way.
If you decide to try alone, you should know your caloric intake and use the strategies presented in the article, they will be a good starting point for you. In addition, using the TDEE calculator (total daily energy expenditure). You can calculate and calculate your total daily energy expenditure. The calculation includes testing the following:

BMR: Basic metabolic rate.
• TEF: thermal effect of food.
• NEAT: Activate

Rule number 2: The food groups and quantities.

First I will talk about the quantities of the food groups. Today there are all sorts of ranges for calculating the food groups in our menu and there are quite a few studies on the subject, but is this true for all of us? I'm not so sure and in the field I see other things, the more we progress the more it requires more.


I recommend not going according to any value you saw in any research or article but I would not start from high levels of protein intake from the beginning. So start from a larger amount than you are accustomed to consume, share it evenly throughout your day, try to eat a protein that is easy to bend in the morning and before going to bed, check from time to time whether you are fat and maintain muscle mass (of course on the same device you have always tested) If necessary.

You will find countless articles and studies then expand your knowledge of the matter but for the sake of good order while we practice and want to start a toning then the basic calculation should be made protein per pound of our body weight or 2.2 grams of protein per kilo of our body weight to get high protein synthesis and as we age The more sensitive the absorption of amino acids is, the more I have to eat about 20 grams of animal protein at the age of 20, so at the age of 40 we will have to double that amount. Of course this varies between us but the general idea. Another important thing is to consume protein products with BCAA values ​​in a 2 to 1 ratio in favor of leucine versus isolucin and holine. You can find out more by a professional.


As for fat it varies greatly depending on the previous section but I would not drop below 20% in the menu. With fatigue there is always better to add more fat.


It is also important for the carbohydrate to relate to the previous section and to get to know our body well, but the general idea is that all the remaining caloric balance after the protein and fat, left to carbohydrate. A 5% drop every two weeks will not knock you down. There are innumerable techniques to play with carbohydrate, my favorite is the days when I practice to consume more carbohydrates and on days without training to consume less because what matters is what we put in all week not that day. In addition to those who are more serious can give weight to the type of carbohydrates around the workout (simple to complex nation).

As for the food groups as we see in today's food industry you can find countless products that we should not eat. As soon as we reduce the processed, ready-made food, canned food, and bread, everyone can see a change in his appearance.


Meat products, if you only raise the lean meat and lower the processed meat or any meat substitutes, we can see amazing results. For women, I insist more on meat because they love more carbohydrates.
I recommend two such meals a day.

Cheese products are things that I as a coach do not recommend. Of course, it is possible to find articles and studies on the subject that speak for and against eating cheese.
Cheeses have a lot of preservatives and flavorings that are not healthy for our body. In addition, the milk is full of estrogen and I personally prefer to introduce as little as possible into the body.

Eggs are an excellent source of protein and many other vitamins and minerals, my recommendation to eat an egg with one yolk and a number of proteins (depending on your preference). The egg protein is clean from fats and carbohydrates. A beautiful omelette of 6 proteins and one yolk will give you an excellent, lean protein. Recommend at least once a day such a meal.

Tofu and soy are not recommended if you are not vegetarian or vegan. The tofu is processed and both of these products are full of estrogen.

Fish are an excellent source of protein and many other values, even better than meat. In a Mediterranean diet, it is recommended to eat a fish dish a day. In addition, I recommend red tuna, white fish, sardines and sometimes salmon (of course not canned). Recommend at least once a day such a meal.


Unfortunately, we're sick of a carbohydrate, it's delicious! Today they have turned it into our enemy. The opposite is correct. We are constantly looking for what is not good in the food groups that the problem is the amount of calories.
Carbohydrates that I recommend: sweet potato, rice in any form, buckwheat, quinoa, oatmeal, green beans, peas, rice cakes without sodium.
Carbohydrates should be a small component in your diet.


Fat is a very important component of our existence and has been very important in our evolution ever since. Good fat can come from animal or vegetable, it is important that there is no processed fat.

Recommended sources of fat: walnuts, almonds, omega-types, tahini, olive oil, organic peanut butter in cold pressing, avocado and a little fat from meat and fish.

Vegetables and fruits:

Vitamins, minerals and fiber are very important things in our diet.
Fruit is recommended banana, apple, pear, palm, berries, blueberries.
I recommend eating more vegetables such as kale leaves, spinach, parsley, baby leaves, red pepper, onions, carrots and all crucifixes.

Rule # 3: The training program.

Every gym you come to will encounter a design and design club. The department includes many jumps, levels, dances, etc. The main problem with these exercises is that those who take part in them are very reluctant to weight training and even if there are weights during the lesson it is done with very low weight and without rest and thought behind the use of the weight.

And what about aerobics? Is he a cultivator? How much cardio should I do?
Most people who do aerobics for a long time, even if they want toning, do it mostly "per capita". Aerobic training does not require such a great thought or planning so it is more convenient to go in that direction and what remains is to watch the weights area and fly to the locker rooms.

my recommendation:

First, it's important that we decide how much we want to go down every week, how many exercises I can commit to a week, so always plan.
Second, strength training is one of the most important exercises for toning and overall. Aerobic training can also be combined with weights. Power training should be concerned with trying to preserve as much strength and mass as possible, and not try to move forward because it can lead to fatigue and eventually to injuries or a desire to stop shaping. There are those who succeed in moving forward, but that is not the rule.
The type of training varies according to the level of each, do not start a special tuning practice you have heard about, it is possible to continue the training you did in the essay. It's important to remember that toning is mainly in your diet!

Do not perform more than 4 strength training. Exercising for one muscle a week can cause mass loss during toning because there is low volume per muscle. The volume is determined according to the type of muscle and its ability to recover or develop, not all the same. Stretched muscles that are less active will require great rest and muscles that require more rest. Rehearsal ranges must not be high, do not have super set, set drupp etc. I always recommend trying to preserve as much as possible what we gained while accumulating mass and power. It is important to work by feeling because each time we lower carbohydrates there is another drop in strength and recovery, so you have to be on the pulse, especially at the end of the process.

Aerobic exercise: I recommend an hour or two aerobics a week. Each training is about half an hour long. I recommend interval training, HIIT, Kettleballs and CrossFit style. It is important to note that the workout does not have to include running or any other aerobic exercise. It is possible to perform the exercise with weights or any other idea that you have because the importance is to the training program and not to the accessory. In the training programs that I perform, there is no aerobic exercise at all. For me aerobics is heart-strengthening activity and nothing more. It's better to keep your diet than you get tired all week.

With regard to genetics (here I speak only of experience, of course, it must relate to age, sex, medical condition, historical training, etc.):

-Actomorph- While toning does not change anything from the period of mass, enough to lower a little carbohydrate and start to see results. I do not need aerobics at all.

-Masumorph-while shaping does not change anything from the period of mass. You can do a super set and you will start showing results. If the author does not show results, two half-hour intervals should be performed.

- Endomorph - The most important thing to know about what percentage of fat trainee wants to start toning and how much mass he has and only by this can be planned the process. They will probably have to go for the maximum and perform about 3-4 strength training and two hours of aerobic exercise for half an hour.


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