bulk then cut? this is how fitness trainers lose weight!

You've probably seen many before-and-after photos of weight loss,

Before vs. After Fitness

Looking at others' astonishing fitness photos, you can only feel a bit envious~

It seems very difficult to stick with it long-term and achieve the ideal body shape...

At this moment, a powerful angel descended

His name is Gavin Murray, a personal fitness trainer

He designed a more practical and operable training tutorial—12-Week Body Sculpting and Nutrition Training PlanThis tutorial is simple and easy to learn, and anyone can complete it at home. And this fitness trainer,To prove the tutorial's authenticity and effectiveness, he... embarked on a journey to gain weight...

/// Five months of weight gain

"In the first month of the weight gain period, I felt fantastic, like living in paradise, as if I was on vacation every day."

However, the good times didn't last long. Soon, he began to experience the negative effects of gaining weight. After three months of weight gain, the worst moment in his fitness history arrived.

"I remember once, I took a student to a physical training course. After 45 minutes of training, I asked the student to do push-ups for 1 minute. The student asked me to join.My student had a back injury and hadn't undergone formal training for nearly 20 years, but he easily outperformed me in the number of push-ups, and he had only been training for a year.""

/// Eating crazily to gain weight

To gain weight, he drank a lot of sugary carbonated drinks. Breakfast: sugary cereals with semi-skimmed milk. Lunch: two stuffed sandwiches or bread rolls. Dinner: a meal of pasta and pizza. Of course, dessert was indispensable, with cake and ice cream often being his first choice.

For snacks, he chose chips, chocolate, or milk cereal bars, all of which are high in sugar and very unhealthy. Since he wasn't much of a drinker, he didn't make any adjustments to his alcohol consumption.His goal was to gain 25 pounds in a relatively healthy way."

/// This is how gaining weight feels

"Soon, I began to feel inexplicably tired, doing nothing all day, and my personality became weak. I often felt useless, fat, lazy, and worthless, and my self-confidence plummeted."

The change in his body shape caused his old diving injury to his back to start hurting again. His spine gradually became more curved, and his core muscles became very weak due to back pain. His skin condition also worsened, with spots all over his face and body, and he gained 25 pounds of body fat. He couldn't fit into his old clothes, and he began to feel disgusted and resistant to changing clothes in front of others.

/// It's time to tell you about my body sculpting and nutrition plan

"I take a photo of my body sculpting progress every week to show you the real results. By taking weekly photos, I can prove that the after photos were indeed taken after 12 weeks of training, so you can set clear training goals based on my results. As long as you stick to the training plan, you can achieve similar results."

To present the most authentic fitness results, he always chose to take photosin the same time slot in the morning, without doing any aerobic exercise before taking the photos."

During the 84 days of the 12-week tutorial (with at least two rest days per week), he participated in 63 training sessions,averaging at least 5 training sessions per week.As time went on, the number of training sessions per week varied. For example, in the first week, he only participated in 3 training sessions, while in the last week of the tutorial, he trained 7 times.

Generally, hisweeklytraining contentwas as follows:

● 2 aerobic workouts

● 2 weight training sessions

● 1 circuit training session

During the training,the average duration of each session was 1 hour and 20 minutes.The duration of training sessions ranged from as short as 20 minutes to as long as 5 hours (walking or kayaking training). He usually started his workouts at 6 PM, and when training in the morning, he usually started at 8:15 AM. Of course, you canarrange your training time reasonably according to your schedule."

Regarding the nutrition plan, it is as important as exercise and rest. It meets all your nutritional needs and helps you shape a perfect body, without making you diet or dictating what you can and cannot eat. It is not about controlling your food intake, nor does it deprive you of the need to reasonably consume carbohydrates and fats.

Duringthe training, always pay attention to the health signals your body sends, understand your stress levels and fatigue,and then adjust your lifestyle to change your state. Ensure you get enough rest and recovery to prepare for the next training session.

Finally, always stick to your workouts no matter what. When you don't want to train, you can always find an excuse to slack off. But when you are eager to achieve your body sculpting goals, you will stick to your workouts no matter what. Set a goal for yourself and stick to it!

*Content source: "Perfect Transformation: 12-Week Body Sculpting and Nutrition Training Plan for Men," published by People's Posts and Telecommunications Publishing House

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