What happens if a fat person stops eating. About therapeutic fasting

The issue of protein withdrawal worries many professional and novice athletes. It is often asked by those who are just about to start the reception. To begin with, consider the question: “What is a protein, and what is its purpose?”

To gain muscle, you need special nutrition and the opinion that ordinary foods can provide a complete diet is erroneous. In theory, this can be real, but in practice it turns out that there is not enough quality and quantity of protein in the diet.

What is protein and what happens if you stop drinking it

Protein (protein) - the main building material for muscle mass, is an organic substance from amino acids, which the body receives from eggs, meat, dairy products and legumes.

On the part of sports nutrition, protein is the most popular supplement (protein concentrate, in its pure form, the content in powder is from 70 to 95%), often in order to save money, they often ask the question? it is quite possible, but more on that another time.

Just do not think that all the necessary protein can be obtained with the supplement - the optimal ratio is 50% from the supplement, and 50 from normal food. Also, it should be borne in mind that the body needs animal and vegetable types of protein.

The daily norm of protein is 2-2.5 grams per 1 kilogram of a person's weight (dose for building muscle mass), the dosage should not be exceeded, as this may affect the functioning of the kidneys. It is considered optimal to take supplements before and after training, it is then that an increase in muscle mass will be ensured.

Now we can talk about the abolition of protein intake and what will happen then.

Stop using protein supplements, you need to gradually reduce the dosage and compensate for the lack of regular food (to maintain muscle mass). It is also advisable to continue physical exercise. If the load is canceled, muscle mass will be lost.

If the cancellation of physical activity has not occurred, then the weight of the muscle mass will be kept at the same level or only a slight weight loss is possible. The exception is the "monsters of mass", they risk losing up to 50%, but do not risk becoming a "bag of bones" or gaining extra fat (provided that physical activity continues).

We can conclude that both the intake and the rejection of protein does not bring any harm to the body (subject to the rules of admission), the only condition may be the correct selection of the drug for you personally. It should be noted that protein intake does not cause any dependence.

"Am I addicted to sugar?" A question you can ask yourself right now. We have been warned since childhood about the dangers of alcohol and drugs, but we are often silent about the colossal risks that foods high in sugar carry. And the word "addiction" in this case is a reality, not an exaggeration. According to a 2013 British study, sugar is highly addictive. The more you eat, the more you want.

Most of us are familiar with the immediate effects of excess blood sugar - a "brutal" appetite awakens, we suffer from mood swings. But the damage that sugary diets can do over time is even more devastating, from skin problems to diabetes to heart disease. The good news is that by giving up sweet captivity for at least a day, we can reverse many harmful processes. Therefore, while reading this material, put aside a chocolate bar and evaluate the effect yourself.

After half an hour

A vicious circle: even more sugar, so it is very rarely limited to one piece of chocolate. But if you endure a critical period of 20-30 minutes and still give up sweets, you most likely will not want a second serving. Just half an hour - and you are on the right track. After all, as studies at St. Luke's University in Kansas City show: limiting yourself to sweets, you three times reduce the risk of dying from cardiovascular disease. Why? Sugar raises insulin levels, which raises blood pressure and heart rate.

In one day

According to nutritionist Lee O'Connor, cravings for sugar as a source of fuel for cell energy can be easily overcome with the help of healthy nutrients - healthy fats and fiber, which help you stay alert and productive. If you last a day without sweets, then most likely , you will find a pleasant alternative to it.Vegetables and protein stabilize blood sugar levels, temper the nervous system and serve as a safeguard against mood swings.Sweets are already less cravings...

After three days

It is at this moment, as a rule, that an unpleasant breakdown occurs. Remember that sugar is an addiction? It is after 3-4 days that you may encounter an irresistible craving for sweets and, as a result, anxiety, anxiety, and even the initial stage of depression. Keep yourself in control, the unpleasant effect will subside after the first week.

A week later

You have crossed the Rubicon - you have overcome an important psychological mark and now you feel incredibly good: your mood will improve, more energy will appear in your body, the feeling of lethargy will go away. Pay attention to the skin. Sugar is the strongest activator of inflammatory processes, therefore, eliminating it from the diet, you reduce the risk of acne by 87%!

In a month

Congratulations, you came out of the dark forest to a sunny meadow - the desire to order a dessert or add refined sugar to tea has disappeared, and along with this, your memory has grown stronger. The Californians concluded that by disrupting communication between brain cells, sugar affects our ability to store information for a long time and learn. After a month of sweet detox, you will name the sister of your boss's wife without prompting.

If a stop eating and drink only water, then the body uses up all the energy that was obtained from the previously consumed food, and all glycogen stores in about 2 days. These days you will feel very hungry, your blood sugar will drop, so you will feel weak, dizzy, apathetic and it will be impossible to concentrate. During this time, due to the loss of fluid, it will be possible to lose weight by several kg; will produce more urine. In 2 more days comes ketoacidosis (ketosis), i.e. the body begins to take the necessary energy from body fat and muscle mass. Weight calculator.

After 3 days starvation(lack of food, fasting) there is already a desire not so much and the smell from the mouth becomes more pronounced. often smells like pear essence or acetone. This is a consequence of the occurrence of chemical reactions (fat burning without glucose), as a result of which ketones. At this stage, a lot of energy appears, euphoria begins, the person becomes calmer and thoughts become clearer. To conserve energy, the body slows down the metabolism, causing the person to feel cold. The possibility of constipation is noted. The body further loses water along with useful substances, in particular sodium and potassium, losing weight by about half a kilogram per day.

If you do not eat for more than a few days, the load on the heart and kidneys increases, the lack of nutrients becomes more noticeable (with a lack of vitamin C, gums bleed - scurvy), bones can become thinner, menstruation stops in girls. Being in such a state (without food, starvation, ketosis) is very dangerous for health. After about 2 months, the body dies of malnutrition and dysfunction. Physical State Calculator.

What happens if you overeat?

If you consume more than the daily norm of proteins, then their excess will first turn into glucose, and then part of the glucose that is not used as energy will become fat. Excess carbohydrates are converted into body fat or minor amino acids.

The consumed alcohol is not deposited and either leaves the body (with breath or urine), or is consumed as energy. Alcohol is processed by the body faster than carbohydrates, and therefore, if too much alcohol enters the body, then even more carbohydrates accumulate in the fat layer. Thus, an excess of calories of any kind leads to excess weight.

Hello! Today I have something very interesting for you. I think that everyone who is somehow connected with the iron sport, thought about what would happen if you stop swinging. Let's get it all straightened out without further ado.

Many people who understand little about bodybuilding unanimously say: “I have one friend who threw a rocking chair and immediately got fat!”, “If you stop exercising, you will die!” and other, no less amusing, nonsense.

In general, it surprises me even more when adults talk about it, and even with .

You look, like, a smart person, taught not to talk about what he does not know, but still carries some kind of hopeless nonsense.

The most interesting thing is that this issue would not have been sufficiently studied, but this is not so. There are many studies by VERY IMPACT Universities on this topic. For example, there is research in the field of astronautics when the muscles, being in weightless conditions, atrophy.

But, despite this, there are a lot of rather strange people who are still confident, and foaming at the mouth will prove that there is such a biochemical process in nature as the TRANSFORMATION OF MUSCLE TISSUE INTO FAT. Apparently, it is in these people in the body that the brain can also gradually turn into jelly.

Basically, such statements appear due to the sum of two components:

1. LACK OF KNOWLEDGE IN THIS ISSUE;
2. ENVY;

About knowledge, of course. A person does not want to look stupid and does not like to be in a disadvantageous position for him, so he wants to show that he understands this issue.

Well, things with envy are even simpler. People don't want to move their flabby buns, so they try to come up with EXCUSES in order to show that they are doing everything right.

“I don’t exercise and look like a bag of potatoes, not because I’m a lazy ass, but because it’s harmful and in the future I will sag / get fat / die /, so I don’t do shit. And in general, I was tired at work. ”

I'm sure you understand that, so let's get to the point.

How exercise affects the body

Our body never does something that is not beneficial to it or just like that. Everything is balanced and brought to balance (HOMEOSTASIS). This is to SAVE ENERGY! It helped to survive for tens of thousands of years.

Training destabilizes the system and drives it into a BIG MINUS. This is not beneficial for the body, because it creates a threat to life in the first place, and such a “broken”, if you like, system will require much more resources.

When the body recovers, it balances the system, but does it with a small margin in order to warn itself next time of such a load.

It is also not entirely profitable, because. big muscles - require much more energy than small ones, but, as they say, it's better than dying. The body chooses the MOST FAVORABLE OPTION FOR IT.

The body doesn't like it, but it's a FORCED ADAPTATION. The more minus you drive your body into, the more plus it is forced to move in terms of muscle growth. That's why I always talk about the importance of LOAD PROGRESSION. The body does not make sense to grow muscle if the load does not increase.

But building muscle is only half the battle. After all, they still need to be provided. We need more adapted to the new muscle volumes of the central nervous system, cardiovascular, endocrine systems and others.

You can not put a body from KAMAZ on the old frame of a decrepit "penny". Therefore, changes occur gradually and slowly. The body is very reluctant to make such an adaptation.

You are constantly shifting the balance point and forcing the body to adapt to new conditions of existence (increasingly high-volume load). Therefore, he has to form new structures (additional muscles).

The more muscles our body has to build, the more other systems need to adapt to them.

Imagine if you decided to beef up your car a bit. At the initial stage, just a few additional spacers, etc. may be enough for you. And if you want to make a powerful racing car? You will have to change the engine, fuel system, strengthen the frame, change and weld on the body. Do you understand what I mean?

THE BIGGER YOUR MUSCLES, THE MORE BODY CHANGES THEY REQUIRE FOR THEIR MAINTENANCE.

Refusal of training

So, for some reason (illness, injury, etc.) you decide to end your training. What will happen in the body at this time?

In simple words you will stop driving your body into a "minus"(destabilize the system), so he will not need to spend so much energy on recovery to bring himself to the "plus".

Why does the body need something that you do not use? It's like keeping employees in a factory who don't do anything. IT IS NOT PROFITABLE! Therefore, he begins to reduce unnecessary employees (muscles) so as not to waste extra resources (energy) on their maintenance.

But, as you understand, if the body no longer needs large muscles, then there is no point in other systems improved earlier either. Therefore, the body reduces the consumption of energy, blood, the intensity of the central nervous system, etc.

These processes are faster than muscle growth, so the body will contract them faster than muscles..

When you quit exercising first of all you will lose your STAMINA. Why is that? Because endurance is directly related to blood supply and the speed of the central nervous system.

After 2-3 weeks, you will notice if you decide to come to the gym that you are doing fewer reps in sets, as well as more general fatigue after training. You will not be able to do the previous number of sets and repetitions, because. your energy has already begun to degrade. Although the working weights will remain almost the same level.

After a month, you will begin to lose MUSCLE MASS. This is due to the glycogen stores in the muscles.

Large muscles are made up mainly of two things:

1. Myofibrillar hypertrophy.
2. Sarcoplasmic (energy) hypertrophy.

In simple words, then:

BIG MUSCLES = FIBER (myofibrils) + ENERGY TANKS (glycogen, etc.)

After about a month, your glycogen stores will begin to drop as you don't use them. This will result in a very visible reduction in your muscles in size.

For bodybuilders (bodybuilders), such degradation will go faster than for powerlifters, because. bodybuilders use a higher volume load, so they need more glycogen stores.

Large amounts of glycogen give:

• Big gains in muscle mass.
• Lead to rapid weight loss after the cessation of training.

If you continue to refuse training for 2-3 months, then only after this time will the loss in STRENGTH begin! Because it is more difficult to build muscles and the bone-ligamentous apparatus, then they degrade later.

How quickly losses occur

The more athletic you were, the longer the degradation process will take you.

As you understand, you do not lose everything at once, but gradually:

ENDURANCE –>MUSCLE SIZE –>STRENGTH

The process of losing achievements occurs over several months:

• 1-2 months = LOSS 10-30% OF ACHIEVEMENTS.
• After 2 months, the losses slow down. Then everything takes longer. During 1 year the athlete loses 50-70% of ACHIEVEMENTS. Then the losses tend to slow down.
• THE BODYBUILDER WILL NEVER RETURN TO "TOTAL ZERO"!!!

For example, if you could squat 50 kg before training, and then squat already 200 kg, then you will never be so weak as not to squat at least 100-110 kg.

The cardiovascular system

The first thing you lose when you stop training, as we found out, is ENDURANCE! It is not needed in today's world where food is too easy to get, but it is important for the normal functioning of the cardiovascular system.

When we stop exercising, our body no longer needs the same volume of blood as before when we were exercising. The body begins to DECREASE BLOOD VOLUME (lower pulse rate, reduced blood supply), DECREASES THE BLOOD'S ABILITY TO ABSORB THE SAME AMOUNT OF OXYGEN.

The state of the cardiovascular system worsens. There is less oxygen in the blood, which means the heart needs to make more contractions to supply you with the right amount of oxygen. In short, as with any machine, your pump wears out faster the more it is shortened.

Moreover, in professional sports even more seriously. Due to heavy physical exertion, the configuration of the heart is most likely to change, and this can already lead to its serious diseases.

The heart gets the most serious problems when you refuse to exercise!

What to do: DON'T DROP SHARPLY! It is necessary to gradually reduce the load to a very light one. You don't have to give up completely. The higher your level as an athlete, the higher the risk of not exercising.

Change in appearance

For bodybuilders, it is most noticeable what sport they do. No other sport has such pronounced changes in appearance. The achievements of a bodybuilder are visible to the naked eye.

Naturally, if you quit your workouts, then your body will not need such large muscles and it will gradually reduce their volume by 60-70%.

Many people believe that if they stop exercising, then the muscles will turn into fat! This is real BRED!

There is no process in nature that would do this. Where did this myth come from?

The fact is that there were weightlifters who, after they quit training, really got fat. Why did this happen?

The fact is that EACH KG OF MUSCLE BURNS AN ADDITIONAL 60-70 KCAL PER DAY! While 1 KG of FAT BURN ONLY 4 Kcal.

Therefore, if we take two people who weigh 100 kg each (a bodybuilder and a fat one), then the bodybuilder can eat much more and not gain fat, because. he has an additional 30 kg of muscle on his body. And they can burn an additional 2000 Kcal without any effort.

Most athletes who lift iron are recommended to eat in the region of 3000-4000 kcal. 2000 kcal is half the daily diet! Those. a bodybuilder can eat TWICE MORE AND NOT GET FAT!

Now imagine if you quit training, and the calorie content of the diet remains the same. What will happen? Correctly. You will get fat!

What to do: Now you spend less energy, which means you need LESS FOOD. If you eat as much as you ate when you worked out, you will get fat, because. THE COMING OF CALORIES IS BIG, AND THE CONSUMPTION IS SMALL.

Professional bodybuilders do not experience these problems. Why? Because they perfectly understand everything that I have just told you, and also for many years of bodybuilding they simply get tired of absorbing a large amount of food, so there are no particular problems in reducing calories.

Bodybuilders after giving up training, on the contrary, become DRY! How so? Yes, because their muscles still remain larger than those of untrained people, and the calorie content is reduced. Why don't the muscles go away completely? That's it, muscle memory, folks.

muscle memory

I have already written about the amazing things , but still I repeat, thesis.

If you were a really big uncle, then you are unlikely to weigh less than 80-90 kg. And it will not be fat, but pretty good muscles.

Muscles grow not only due to an increase in the SIZE of muscle cells (hypertrophy), but also due to an increase in the NUMBER OF NUCLEI AND CELLS THESELF (hyperplasia).

Those. the muscle cell will become smaller if there is no point in its increased size (no training), but THE NUCLEUS WILL NOT GET SMALLER! The number does not decrease! Muscle cells can shrink, but NEVER disappear!

That is why, those who have already been engaged in bodybuilding once can easily, in a short time, regain their former physique. YOUR BODY IS YOUR PLASTILINE, WHICH IS ALWAYS WITH YOU!

How to leave the sport

If you need, even temporarily, to leave the sport, then follow the following rules:

GET OUT GRADUALLY! Your body is used to exercise, your heart is used to pumping a certain amount of blood, your energy is used to a certain mode of energy consumption, and so on. Reduce the load gradually so that the body adapts.

It's the same if you jump out of a loaded truck at full speed instead of just slowing down and saving the truck and cargo.

1-2 times a week try to squat and do push-ups (possible with weight), run. This will keep your body and cardiovascular system healthy.

REDUCE CALORIES so as not to look like fat on legs. You will spend less energy, which means you need to consume less!

CHANGE THE CHARACTER OF THE LOAD! If you even leave the iron sport, then find an alternative. Biking, running, swimming. All this will keep you in good health.

How to return to sports

If you still decided to return to bodybuilding or just had to not train , then I will give you a few recommendations so that your return is as effective as possible:

• First, train mainly your energy, not strength.. This is either or you can even allow a little more repetitions and approaches. So your cells will start to swell again.
• Gradually increase the intensity of your workouts. From 1-2 working sets with 2-3 exercises, to the usual 4-6 exercises with 4-6 sets. Be sure to do it SMOOTHLY! Or get caught . Remember that YOUR MUSCLES ARE STRONGER THAN YOUR ENERGY IS NOW.
• Work with light weights. Even if you can already squeeze 100-120 kg, then take your time. Your muscles are ready for such loads, but your energy is still too weak.
• More protein in the diet! To re-inflate your muscle cells, you NEED TO CONSUME MORE PROTEIN (2-3 g/kg of body weight). The construction site needs bricks.

There are times when we can't train properly. Some in this situation give up, while others are looking for ways and solutions to the problem. Everything depends on your desire. Even if you have nothing but 2 x 2 meter space, you can still minimize muscle loss so that your return to training is smoother.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

Refusing or partially refusing to drink alcohol is the right decision, even if you occasionally indulge yourself with a glass of red wine. But you must be prepared for certain changes in the body that will definitely occur as soon as alcohol becomes unavailable.

restful sleep

Numerous scientific studies have shown that drinking an intoxicating potion before bedtime is far from the best solution, which will entail excessive brain activity. You will feel as if you have just woken up after a long rest, but you cannot get out of bed. There is also an opinion that after drinking alcohol, a person falls asleep faster. In fact, there is some truth in this, but such a rest certainly does not help to fully restore strength. That is why, if you can get rid of a bad habit, you will feel more cheerful, and sleep will become an additional source of vitality and energy.

No food abuse

Many people suffering from alcohol addiction often cannot cope with the feeling of hunger, so they eat quite often. In the course of original scientific experiments, it was possible to find out that alcohol really increases appetite. For example, girls who tried alcohol before meals ended up eating more food than women who drank healthy drinks. At the same time, alcohol intoxication affects not only taste buds, but also increases cravings for various flavors (in particular, the smell of food).

Calm attitude towards sweets

“Sugar is a product that is a source of the hormone of pleasure. Alcohol is an alternative,” notes Damon Raskin. That is why, perhaps, one should not be surprised when a person tries to replace alcohol, which has suddenly disappeared from the daily diet, with various sweets, since the body needs certain substances to start “joyful chemical reactions” in the brain. If you have already encountered a similar problem, then you should not worry too much or limit yourself. As a rule, a huge desire for desserts disappears after a few weeks, and if you do not want to gain excess weight during this period, then try to eat healthy sweets (for example, homemade ice cream).

No extra pounds

Do you know if you can kick your bad habit? Then try to remember one more thing: along with drinking, you consume calories in large quantities without realizing it. For example, the calorie content of a Margarita glass is quite comparable to the nutritional value of a piece of cake. Nutritionists note that men significantly exceed the allowable calorie intake on the days when they abuse. Women also face a similar problem, but for them the consequences are less dire. From the foregoing, we can conclude: if you want to get rid of excess weight, then giving up the intoxicating potion is the fastest and most painless way.

Freshness of the face

Within a few days after the complete exclusion of alcohol from the daily menu, you will see how the skin of the face becomes more hydrated, acquires a natural tone. In fact, there is nothing surprising in such metamorphoses, since alcohol contributes to dehydration of the body (the skin of the face suffered, becoming covered with wrinkles), and after refusal there will be no such defects.

Minimal risk of cancer

Scientific data obtained from the US National Cancer Institute show that excessive alcohol consumption is the first step towards the development of cancerous tumors that affect various organs. At the same time, the risk of an ailment directly depends on the amount of strong drinks drunk.

Alcohol is not harmful unless consumed in moderation. Be in harmony, be in shape!

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