2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
Blogger and author of Marathon: 21 Sugar-Free Days, Urula Kim, talks in detail about her workouts and explains why she is against food bans and restrictions
Sport appeared in my life at the age of 18. By that time, I was used to not gaining excess weight and I could eat anything. But at some point, this formula stopped working and I gained 10 kg. The modeling agency said that you need to lose weight, and experiments began. Then I was terribly unsportsmanlike and did not understand anything about healthy eating. Of the workouts, the most accessible were jogging and home exercises on the mat. Over time, I got involved and started doing Pilates regularly. Gradually, the trainer showed strength exercises with dumbbells. I trained myself in the gym several times a week to stay in shape. The goals have evolved over time: first the task was to lose weight, then just stay in shape. But with my physique, this is not enough - I had developed muscles, I became stronger,but due to a fast metabolism and a lack of calories in the diet, the body has become very dry. So, two years ago, another goal became a priority - to gain muscle mass.
Why am I striving to gain muscle mass?
Most women have a goal of losing weight in the first place. But, in my opinion, in order to improve the quality of the body, weight loss alone is not enough. Most often, you need to additionally develop muscle mass, since many of them lack it.
In my case, the main difficulty is that I have a high percentage of muscles, as well as a fast metabolism - I should relax in terms of nutrition, stop eating 2200 kcal per day (which I need in order to gain muscle mass), and I very quickly losing weight. This often happens on a long vacation with a child, as I cannot gain as many calories per day. Or during an illness, after which recovery is needed, strength indicators deteriorate, and in the gym you need to start with a light workout in order to gradually return to your usual weights. Now everyone is in quarantine, I can't fully train with weights at home, I also eat less, so I'm losing weight. It is difficult for me to achieve the desired shape without a systematic approach, the mass gain is very slow.
About training
I always work with a coach. For the last 1.5-2 years, my goal has been to gain muscle mass. This requires working with large weights that may be greater than my own weight. It is important that the coach controls the technique, can hedge you, if necessary, help bring the barbell, etc. Plus, classes with a specialist always discipline (even if you are not used to being lazy in principle). You can't relax with a coach! He also always makes a program.
I practice three times a week. This is strength training for medium repetitions (8 to 12) with high weights. I alternate between basic free weight exercises and more isolated work with machines in order to “finish off” the target muscles.
It all depends on the form you are in at the moment. If you want to tighten your body, but are overweight, then you can exercise five times a week. Three workouts - strength, two - cardio. If you don't need to lose weight, then three strength workouts with 10 minutes of cardio after will be sufficient.
The number of your workouts per week should not exceed five. Rest is just as important a part of building your body as the exercise itself (especially when it comes to strength training). Muscle grows only during recovery, not training.
About progress in training
If you want to see progress in your fitness, then your workouts must progress. If a person has been training according to the same program for years, then one should not expect changes for the better.
There are three ways to increase the load in strength training: increase weight, intensity, or training volume (number of repetitions or approaches). You can also introduce new exercises, such as pumping, to "surprise" your muscles.
My way is to put on weight. When I realize that I don't want to go beyond some weight in the squat, I will increase the training volume (do more sets). Now I squat from 65 kg. When I reach 75 kg, I will not increase the weight, but instead of three sets I will do four.
If you do not have a goal to progress, you can train for a long time according to an established scheme and remain in a familiar form. But there is such a nuance: with age, the amount of muscle mass decreases in one way or another due to changes in hormonal levels, so after some time the training will need to be adapted.
About nutrition
I think of food as fuel. I can safely eat the same dish every day, although I understand that nutrition must be varied so that the body receives all the necessary trace elements.
I have no bans and restrictions - it has been repeatedly proven that the food that we forbid ourselves becomes the most delicious and desirable for us. It is important to make an informed choice. I haven't eaten sugar for more than two years, but I want to make an amendment that I am a living person and can, for example, when I find myself in Italy, eat dessert. But I will know for sure that it is worth it. I have never chosen desserts and sweets as carefully as now.
It is always important to listen to your body and understand that if you are full and at the same time want to eat something sweet, most likely two spoons will be enough for you to feel the taste. It is not necessary to force your body with a huge amount of food.
