Body Type - Workout Planning

There are a thousand different methods floating around the internet, everyone knows the "secret," not to mention that everyone now considers themselves a trainer just because they've bought a monthly gym membership once. And if they're a trainer, naturally, a dedicated Facebook page is in order, where motivational speeches flow into thousands of content pieces.

If I were a fat woman right now, I’d be in a lot of trouble. I wouldn’t know who is truly a good professional, who those who simply want to lose weight and look better should listen to, all without ruining their metabolism with a 600-calorie "competition diet" or immediately making them squat with 80 kilos.

The internet makes you free, and everyone can say what they want. This is, on the one hand, the beauty of expressing an opinion, and on the other hand, the primary tool for waste production due to mass effect. Because where there are many "experts," there is a lot of sawdust; if many people know something, then everyone can be sure that very few truly know it.

So, I’ve decided not just to write a simple post about how it should be done, but to write a post where I put a picture at the end of my message, like “Here you go.” This is what I believe, this is how it should be done, and if you do it as I say, this will be the result.

NO DEBATE. NO “THAT’S NONSENSE.” NO “THAT’S NOT HOW IT’S DONE.” ONLY FACTS, PERIOD. AND THE PICTURES THAT SPEAK FOR THEMSELVES.

Timi

Timi had 45 kilos of excess weight when she started her weight loss program. Let's not get into how someone can gain so much weight; this post isn't about dwelling on past mistakes. But this excess is enough for me not to get upset about it when the topic comes up.

Anyone with such significant excess weight shouldn't really consider sports as such. Of course, one can and should start moving, but let's not confuse movement with sports, because anyone with more than 30 kilos of excess weight should really only start with the most basic movements, and even those cautiously.

The problem begins with the body having to carry an extra 45 kilos every minute of the day. Even when walking, even when boarding a tram, even when buying a kilo of bread at SPAR. I don't need to tell you that this is extremely taxing on everything inside a human body.

YOU ARE TREMENDOUSLY STRAINING YOUR BODY BY SIMPLY EXISTING AND DOING NOTHING.

You strain your joints, your spine, and we haven't even talked about your organs yet. Try it. Put a 45-kilogram backpack on your back and move around with it a bit. You don't have to think about anything serious, just take the dog for a walk. I'm curious what expression, and of course, what physical state you'll be in when you look for your house keys after you get home.

This was no different in Timi's case, so the primary consideration that every severely obese person must take into account is to  STICK TO THE DIET. This is where everything begins. Now you might ask, what does diet have to do with a workout planning post? Well, it's about getting your body down to the point where any kind of exercise load can even be considered. Let this point be 25 kilos of excess weight. But until you reach that, do what I had Timi do.

Timi started her program at 162 cm and 98 kg. She is currently down 14 kilos, so Timi still has 32 kilos of excess weight, so I'm having her do the following:

Cardio – Incline walking, exercise bike, stair walking, and elliptical trainer. Yes, that's it, and no more. No other or more strenuous cardio exercise should be performed by someone with significant excess weight. Avoid all movements involving jumping or sudden weight bearing on the leg joints. The main thing is to keep your heart rate in the so-called fat-burning zone with continuous movement for a minimum of 25-30 minutes, but I would rather recommend 40-60 minutes.

We speed up metabolism, initiate fat-burning processes, and this cannot be achieved with ridiculous fifteen-minute sessions. I won't go into the 10-minute flab machine sessions and all the other crap that overweight women are fed under the guise of salvation, but I just did, and it's good to remember it.

Weight training – Weight training is necessary. It doesn't matter how much excess weight you carry. Weight training, with proper intensity, reduces blood lipid levels, improves the cardiovascular system, and last but not least, speeds up that divine metabolism, which, as we know, kickstarts the weight loss process.

In cases of significant excess weight, use only machine-based exercises. Where would you swing free weights? Can you normally lift a dumbbell to the side? No. Go to the machines; at least there you can't really mess up the movement.

So, exercises only on machines and full-body workouts. A split training plan is unnecessary at this stage.

2 exercises for shoulders, 1 each for biceps and triceps, 2 for back, 2 for legs, 1 for abs.

In summary: cardio for 40-60 minutes twice a week, and full-body weight training twice a week.

The result after 60 days

Laura

Laura, 19 years old, 162 cm tall, started her program at 64.5 kg. Opinions vary on what an ideal weight for a 162 cm woman should be, but since we know, and indeed we do, that the scale means nothing and only the appearance of the body matters, this cannot be a guide.

So I started shaping Laura's body, with weight loss not being the primary goal, because Laura's body would transform anyway due to the training and diet.

At this point, I realized how incredibly difficult my job is with you. It's difficult because I'm trying to make you understand that developing a truly beautiful body takes time, and you don't necessarily have to focus solely on weight loss. So now I have to write these posts in a way that even the woman who still equates not eating after 6 PM with an effective diet, and considers it the omega of everything, can understand.

Now, I could easily diverge and literally explode over the incredibly amount of nonsense I feel about low-carb baked goods, and diet desserts made with oat flour and coconut oil, but I won’t mess with Laura; instead, I’ll continue detailing her workouts.

Laura's body is indefinitely trainable; there's no type of movement or method that she couldn't handle, and I make full use of this with her.

Cardio – interval. It sounds so nice written down, and people throw this method around so easily, but it's another matter that interval training requires not only physical but also mental strengthening. Physically, so you can even begin leveling up, and mentally, so you don't give up on this undoubtedly strenuous form of exercise after the first 2 minutes.

I also had to strengthen Laura, so her cardio workouts involved a triangle of plain running, stair running, functional running, and stepper machine work, with the sole aim of preparing her for interval cardio training.

Weight training – Split workout plan, focused on different muscle groups. Upper body, lower body, full body, glute training.

In summary: if you have 6-8 kilos of excess weight, get a gym membership and just start doing cardio. But don't do cardio to burn off the muscles you painstakingly build in the gym, because that won't give you any shape. Do cardio to strengthen your heart, so your lungs can take in more oxygen, and your blood circulation can more efficiently deliver energy and nutrients to your muscles. The goal is interval training. This is the most amazing and effective body-shaping cardio on earth, and the most intense fat-burning workout. It's tough, of course, but everything that promises results is.

FORGET AEROBICS AND ALL ITS FORMS FOR GOOD.

Do weight training 3 times a week, and add an extra day to shape your problem areas, if necessary, which for women will always be their butt. Even if it's not, it still will be. It's a female thing, like irrationality.

The result after 60 days

Kefi

Kefi is the classic apple body type. Essentially thin legs and weight gain around the middle. If you're this type, you only need to focus on fat burning and optically shaping your body. For fat burning, you need to do cardio like crazy. We're talking about a minimum of 40-70 minute cardio workouts and exercises performed with high repetitions.

By "cardio like crazy," I mean you need to do cardio workouts at least 3-4 times a week. This can be running, and indeed it should be, then, as we learned with Laura, we gradually transition into interval cardio.

Weight training – Apple-shaped women need to pay special attention to optical training, which in their case means strengthening their arms and legs. By arms, I also mean shoulders. Apple types usually have thick ankles, which there isn't much you can do about. The same goes for their calves. 🙁 If anyone tells you otherwise, they're not telling the truth.

In summary: plenty of cardio, and if the excess body weight doesn't exceed 10 kilos, then interval training at least twice a week. For weight training, focus on upper and lower body exercises for the limbs, but training the back muscles is equally important.

The results after 60 days

Kata

Above 60, one must treat the human body very cautiously, especially when it comes to training. By selecting Kata, I took on a serious burden, as she started her program at 92 kilos for her 158 cm height, which, however I calculate it, means an excess weight of 35-40 kilos.

If I wrote "cautiously, very cautiously" for Timi, multiply that by three. I pay incredibly close attention to Kata. If I don't ask her every 10 minutes, "Kata, is everything alright? No sickness? Are you feeling well?", then I never do. And of course, I don't do this without reason, as the human body is a sensitive system, especially if it's already a little older.

Cardio – Walking. Gentle incline walking, elliptical trainer, cardio bike, meaning all exercises that spare the joints, allow for resistance adjustment, and aid in momentum, not requiring solely one's own energy.

Weight training – Mobilizing, full-body workout, on machines, if possible, no weight loading allowed, especially in the initial stages, only gradually.

But there's something else here.

Kata started her program at 62 with an underactive thyroid, and despite this, she lost 6.6 kilos, and her body measurements decreased by a total of 75!!! centimeters in 60 days. This is a fantastic result, and it actually made me think a little.

Because what's really going on here?

1. At 62, metabolism no longer functions quite as it did at 22. At 62, metabolism slows down, and a slowed metabolism is a hotbed for obesity.
2. It's incredibly difficult to lose weight with an underactive thyroid. In fact, even weight gain during a strictly followed diet is not uncommon.

How is this even possible then? So here's a 62-year-old woman with a slowed metabolism and an underactive thyroid who underwent such a transformation in 60 days. Now, following this line of thought, I'm reminded of the masses of obese women in their twenties, but increasingly thirties and forties, who usually show off in Facebook comments, blaming all their problems on their underactive thyroid. They always trot out such evergreen lines as

...but I did everything I could

...nothing works, I've tried everything

...I've been dieting for years, but instead of losing weight, I'm even gaining

...it's my genetics

and we could list this wonderful collection of mantras for a long time, but it's already ridiculous enough.

It's truly regrettable if someone has an underactive thyroid, but I feel even more sorry for that person – I think pity and contempt are perhaps more fitting terms for the person who hides behind the "I have an underactive thyroid" excuse.

Bullshit, horse manure, cheap garbage talk.

There's only one effective — and as Kata's case shows — efficacious treatment for thyroid problems: get off your butt, and instead of ranting in Facebook comments — where you write essays about how it's absolutely not your fault — get moving and, like an active person, exercise a little at least three times a week, and stick to a normal diet.

But no.

That doesn't work, of course, because in dreamland, things only happen by crying about problems and saying "oh, woe is us," but we never solve the problems, do we? We just expect society's empathy and understanding. Well, no, my dear. There's no empathy, and especially no understanding whatsoever for a condition that doesn't improve simply because you continuously mess up your life. You messed up when you had no problems, and you're messing up now when the existing condition should be managed.

Because it's not just clear to me that an underactive thyroid doesn't just develop in most cases. An underactive thyroid develops due to the following:

1. You followed diets read in trashy Glamour, Kiskegyed, and similar "smart" women's magazines, achieving only one thing: your metabolism and hormone balance were disrupted, leading to an abnormal hormonal state.
2. Point two is miles better than point one, because point two refers to "you just ate junk for years," during which you gained weight. Because gaining weight is such a thing that it messes up 6 basic hormones like estrogen, testosterone (which women obviously also have), LH, FSH, cortisol, prolactin, TSH.

Now, after all this, imagine if the second point is miles better than the first, then how far below everything the first one is, and of course, I have no doubt that you've been through at least one 90-day separation diet.

At this point, you can throw up on me, and I'm probably the jerk who doesn't understand your problems, and anyway, what do I know about you and your difficult life—we know this record too, calm down—but I can't be saying such nonsense if I'm proving the truth of my statements with a 62-year-old woman with an underactive thyroid.

Here you go. In 60 days, with a slowed metabolism and an underactive thyroid, these results can be achieved with a normal diet and 4 workouts a week. Look at the picture, and as you look, ask yourself the question I asked myself.

If she succeeded at 62 with an underactive thyroid, why can't you in your twenties, thirties, or forties?

Come on, say something. Explain it.

The results after 60 days

In the second part of the post: Barbi, Levente, András and Évi.