Large bone, wide hips, short arms and legs are typical signs of endomorph, which means a genetic tendency to gain fat. But body types are set at birth, and if in childhood the child was thin, and grew fat later, then the reason is not genetics at all.
Many people associate weight gain closer to thirty with a slowdown in metabolism, but this is not entirely true - the metabolic rate decreases only by sixty years. In fact, most often, obesity is associated only with excess nutrition.
An organism at 25 years old is not much different from what it was at 18 (of course, if you do not finish it with bad habits) - both in terms of metabolism and muscle growth. Scientists have proven that metabolism slows down only to 60 years.
Of course, the level of production of the main male hormones - testosterone and growth hormone - is also important. But, again, up to 35 their level is sufficient for muscle growth. In general, you do not need to think that you can change your body only in adolescence.
Training Strategy for Muscle Growth
The big misconception is that cardio workouts help burn fat. In fact, exhausting jogging or other stresses exhaust the body, and together with hungry diets it slows down the metabolism and provokes further fat deposition. Strengthening the metabolism requires strength training.
Strength training with large weights not only causes muscle growth, but also reduces the percentage of fat in the body , because the more muscle, the more energy you need. In addition, strength training changes the hormonal balance, which also leads to a decrease in fat mass.
Nutrition Strategy for Fat Loss
Self-experimentation and starvation diets are not an option. The general recommendation is simple - determine your daily calorie intake and follow it. Anyway, thinking about what to eat, excluding alcohol and sweets - in general, standard recommendations.
In the long run, it’s better to follow reasonable diets - for example, the Mediterranean diet. If you need to lose weight really quickly and significantly, then a keto diet will help.
How to lose weight and build muscle?
Although it is obvious that the body cannot burn fat and increase muscle at the same time - the first process is associated with a calorie deficit, the second with excess, but, for example, a cyclic keto diet allows you to combine these processes.
In addition, beginners, regardless of their age, can build muscle and lose weight at the same time for the first six months. The body adapts to the loads and starts to work differently, and really melts fat into muscles.
Having made efforts and lost weight, having returned to the previous way of life and nutrition, you will return the lost fat as well. The struggle for harmony is an ongoing process, and it does not begin at all with cardio loads, but with a gym.