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Few words from me to you, the total beginner

I’m delighted that you’re here! If you’re reading this, that means that you’ve already made your first steps in improving your overall fitness and health so… congrats and keep going!

When i was just starting out to change my exercising and eating habits, i was at the exact steps at where you are now. I knew that i wanted to change how my body looks and performs,and to be a good role model for my family.

Sometimes working on the small steps instead going all out is better in the long-term.

When i was just starting out, i thought that all those “before and after” transformations (which magically happened in just 4 weeks) were possible and that somehow, those people were much more willingful and intelligent than myself.

Still, i was determined to try out those programs myself without knowing the term “crash dieting” and the result was that i was completely miserable - i depraved myself of my favorite foods, i was constantly tired all the time, i craved for snacks and a glass of wine (or beer), and to top that off i went all “Rocky” and jogged at 4:30am for 1 hour every morning.

My body responded naturally to my new eating and exercising habits and instead of losing just fat, it utilized both my muscle and fat as a source of energy to keep going.

The results were… well, not impressive at all.

As you can see - the only tthing i’ve did is that visually i just looked like a smaller version of previous self. You can still see the fat on there!

So what’s with all of this? Well, the answer is quite simple… i haven’t recomposed my body. This means that i haven’t built muscle and lost fat thus making my body different both visually and mechanically.

Instead of recomposing my body, i kept my fat at the same levels as i was before… and i even lost those small amounts of muscle.

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Now, let’s see my take two after several years of trying out different approaches in both nutiritonal and exercise aspects….

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Now, let’s quickly analyze these pictures. As you can see, i’m definitely now a 6% ripped supermodel ready to pose for fitness magazines… neither i intend to do that (as a reminder, my goals are long-term healthy way of living while still enjoying a beer or a cake… again, fitness or bodybuilding is not my profession and i belive that people who work in the fitness indurstyr have amazing willpower and ambition. Still - not something which i’ll pursue personally).

Goign back to my analysis - we can clearly see the difference in muscle gained. I’ve also gained +4 or +5% bodyfat however it’s much more distruburet differently (previously it was almost exclusively in my belly and hips due to my body creating a hormonal disbalance because I was starving myself).

Case in point here is that i’ve forced my body to rebuilt itself - create muscle, lose fat and distribute “areas” differently (broader sholders, larger arms, larger back and legs) - this is recomposition.

As an reminder - if you startve yourself and just lose both fat and muscle - and then, if you evenetually go back to your old eating habits you\ll still have the same frame like you’ve did before, which brings you to step 1 all over again.

my thoughts on crash diets and crash workout rotuines

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My recommended resources for total beginners

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Renegate Diete

For people just starting out with their fitness journey while making changes to their nutrition and training.

Learn More

resources-online-courses-4

Renegate Diete

For people just starting out with their fitness journey while making changes to their nutrition and training.

Learn More

resources-online-courses-4

Renegate Diete

For people just starting out with their fitness journey while making changes to their nutrition and training.

Learn More

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