Body transformation

Hello guys,

I haven't been working out at all for the past year because I've been constantly travelling for uni and back home. I've put on a lot of belly fat and pretty much lost a lot of muscle (I really didn't have any to begin with). I was about 65kg before and now I'm at 71-72. I'm about 175cm tall. 

Before I go back to practicing strength training I want to focus on becoming lean first. So I'm more concerned with aesthetic at the moment. I know this forum is about gymnastic training but I thought some of you may have a good answer or a way to add muscle and then shed the fat (or vice versa... but I'd prefer not to look like a marathon runner). I'm not looking for something unrealistic like asking you to help me become Yang Wei in 6 months. I just want to know what to do to have a good looking lean body in lets say 8 months.

Here are some pictures I took today:

https://dl-web.dropbox.com/get/IMG_1410.JPG?_subject_uid=320728473&w=AAD4vNQ08AASSrl6r0xYy_o4U-WGJmjkr_BFnSCI1fXTyA

https://dl-web.dropbox.com/get/IMG_1446.JPG?_subject_uid=320728473&w=AABQKxbpKDv7POLTlZXKNPhWvhpBMWvg8mF0Ax3Q7XF9xA

https://dl-web.dropbox.com/get/IMG_1459.JPG?_subject_uid=320728473&w=AABhS1P0x_qFufJd7J4E1Ei6ipoYT44XkViPQjSILaTUGA

https://dl-web.dropbox.com/get/IMG_1480.JPG?_subject_uid=320728473&w=AAAaSbMXGEFy3YyCnz_NlQ_FgIS8HrPqAjvdt7zqXnmPpQ

Clean up your diet and start exercising a couple hours a week. Body transformation will follow.

Joshua Slocum said:

Clean up your diet and start exercising a couple hours a week. Body transformation will follow.

Do I go on a surplus? Or eat throughout the day until I feel satisfied? (which doesn't really work for me because I can go on a 1 meal diet and not feel hungry)

Systemic said:

Hello guys,

 

Before I go back to practicing strength training I want to focus on becoming lean first. So I'm more concerned with aesthetic at the moment.

This is pretty backwards if you ask me. Focus on training, then support it with proper eating. Get lots of veg and other whole foods. Cook for yourself, don't eat out, no processed foods and train hard.

Sorry, I can't open the pictures.

But I would also say that usually, you train first (mass gain) and then focus on becoming lean.
However, the fastest way to just changing the way you look would maybe be lifting. Simply going to the gym and lift heavily 4-5 hours a week.

BUT, if you want to become really strong and also able to actually use your strength, I would recommend buying Foundation!!!!

I am studying sports science and if you want to study that here in Austria, you have to pass several fitness tests. One of them is rope climb - with legs for the girls and without for boys.
Sometimes, there are those huge guys who look like if they do nothing else but lifting, lifting and more lifting. But when they try to rope climb  they fail completely and can't even lift themselves an inch off the ground. Same for Long Hang Pullovers. I can easily do 10 in a row and then there are those huge guys who can maybe do a pull-up but no way are they able to pull their feet over the bar.
I have never trained these specifically - they just came after working on Foundation.
I don't want to say that training with weights is nonsense or stupid, I actually think that it can be pretty beneficial in gymnastics, especially in advanced MAG. But in my opinion, Foundation is more than enough if you do it properly.


I don't know if you are just aiming for changing the way you look or if you also want some cool skills too. But I definitely have to say that Foundation and gymnastics changed the way I look.
I have been a pretty skinny girl all the time, my hips were always very narrow and my shoulders kind of broad. But after doing gymnastics for a year, I have put on about 15lbs and all of it kind of went into my arms! I guess it's also the way you are built naturally, but Foundation will definitely change the way you look.

What I have heard is, that a flat tummy is 80% made in the kitchen. I have to admit that I am a very careless eater, I love carbs, especially chocolate milk and bananas, but I make sure to get enough protein. If you want no excess tummy fat,  just make sure to reduce carbs and eat protein (lean meat, cheese etc), veggies and fruit and some good fats. Everything else will come in my opinion...

I'm new to the gymnastic bodies forum. I Look forward fo the information given by all its members and I hope to be able to share usable information as well. I like the idea that 80% of a flat tummy starts in the kitchen. Where can I buy Foundation?

Wannabgymnst said:

I'm new to the gymnastic bodies forum. I Look forward fo the information given by all its members and I hope to be able to share usable information as well. I like the idea that 80% of a flat tummy starts in the kitchen. Where can I buy Foundation?

https://www.gymnasticbodies.com/shop/foundation-series/foundation-one-online-course/

In terms of body transformation, I no longer fit into my favourite shirt...

That sounds more impressive than it actually is.  My favourite shirt is one I had in high school, and even then the cuffs barely made it to my wrists.  It was made from excellent material, though, and I loved wearing it.  Well, I tried to wear it this Christmas, and the cuffs now sit about halfway up my forearms.  I'm a lean guy, very thin, but in six months I've started changing my body.  My mom said it in her hyperbolic best, "Your shoulders have broadened more this year than when you went through puberty!", which is both sad and true.

Anyway, don't wait to get started.  I hear this all the time as a martial arts instructor.  "I'll start classes as soon as I get in shape."  That's backwards logic.  Classes will GET YOU in shape.  Similarly, don't worry about getting lean and then building muscle, or vice versa.  Just start right now.  Be a bit more active, eat a bit better, don't stop, and in eight months the results will take care of themselves.  It's the New Year soon, so you have the perfect time.  Make it your Resolution.  Then just stick to it and give us monthly reports so we can cheer you on.

I'm Really looking forward to the 8 month transformation. I want to proceed with proper technique and follow through with persistence. Every little bit of information pertaining to the prerequisites of the iron cross and and planche will help tremendously! I'm understanding how progression is key and perfect execution should only be judged by others.

I'm sorry I probably used the wrong words in my question. But anyway some of the comments were helpful.

Can I supplement foundation to my current program? Or is that not advised?

Depends.

Before I started Foundation, I finished off one of those 90day fitness programs.  Got me in excellent shape in terms of cardio, though little in terms of strength.  Once I started Foundation, I wished I had started it first.  I'd be three months further in all my progressions, three months closer to some long dreamed of skills.

Combining the two would have neutered both.  No way I'd have the energy to properly do both, not with correct technique or max effort.

In your original post you mentioned leaning down.  If that is indeed your main goal, some sort of Interval Training would likely be ideal.  Do that for two or three months, focus on that goal exclusively, and when you've reached your goal, come back and take that same focus into F1.  Think of it like Boot Camp, getting you ready for Foundation.  That's my take at least.

Systemic said:

I'm sorry I probably used the wrong words in my question. But anyway some of the comments were helpful.

Can I supplement foundation to my current program? Or is that not advised?

Depends - what is your current program? Adding some cardio on top of Foundation is not just OK, it's actually highly encouraged. 

Sensei JP said:

Depends.

 

Before I started Foundation, I finished off one of those 90day fitness programs.  Got me in excellent shape in terms of cardio, though little in terms of strength.  Once I started Foundation, I wished I had started it first.  I'd be three months further in all my progressions, three months closer to some long dreamed of skills.

 

Combining the two would have neutered both.  No way I'd have the energy to properly do both, not with correct technique or max effort.

 

In your original post you mentioned leaning down.  If that is indeed your main goal, some sort of Interval Training would likely be ideal.  Do that for two or three months, focus on that goal exclusively, and when you've reached your goal, come back and take that same focus into F1.  Think of it like Boot Camp, getting you ready for Foundation.  That's my take at least.

I have lost a lot of weight a few years ago and most of that was muscle mass. What I meant to say was that I need to add lean muscle.

Joshua Slocum said:

Depends - what is your current program? Adding some cardio on top of Foundation is not just OK, it's actually highly encouraged. 

I have been told that I need to strengthen my back so I do deadlifts and barbell squats. I also have a flexibility program that requires me to use a barbell as well. 

I also don't want to lose my pull ups and I'm just at the beginning of F1 so I'm probably going to do pull ups. I don't have a specific program right now.

Systemic said:

I have been told that I need to strengthen my back so I do deadlifts and barbell squats. I also have a flexibility program that requires me to use a barbell as well. 

 

I also don't want to lose my pull ups and I'm just at the beginning of F1 so I'm probably going to do pull ups. I don't have a specific program right now.

Foundation 1 actually has a very strong emphasis on developing back strength, so you probably won't need to continue with the deadlifts and squats.

With regard to pullups: feel free to do a few during the week, but don't do full work sets - that'll interfere with the RC progressions and you'll just spin your wheels.