All people dream of being attractive.But few do nothing about it.In most cases, everything ends in one or two attempts to "sit in a diet", after which people swim even more.Therefore depression, poor mood, well-being, self-making and ultimately you do not notice how the sport is strong, and all the stars have achieved this with plasticity and liposuction, and of course ordinary people who look good, just such a constitution ", and maybe even a narrow bone.Isn't it time to stop deceiving such a nonsense under your breath and taking responsibility for your life in your hands?
Much noise has grown around this topic now.In almost every girl, the idea that she is thick.Often, this is very reasonable, because they really start on their own - just tin!Moreover, the strangest begins when they begin to lose weight.Most go here on the street: "I want it to be easy, but to make the effect extraordinary!"That doesn't happen!These, friends, then we have to do liposuction, which, in general, is useless waste because it just remove fat, but with its previous way of life, everything will return to its place.
Moreover, some boys are engaged in the same debris.They read all sorts of strange recipes, in the style of: "Oat over the water, with coj berries, weight loss" in health magazines, which for promotion must be filled with another useful super revolutionary recipe for their sites.
After all, I want to change, but no one is the desire to move and strain.But boys, if muscle mass grew so simple, or loses weight and would be in perfect shape would not be difficult, then absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do something about it.
I talked about this in this supermarket article, for which I received many comments by mail, thank you very much to the subscribers and friends.
Not the correct understanding
There are many strange schemes for weight loss as well as mistakes on the subject.From the most common wrong concepts, I can single out the following:
- The gym is best contributing to weight loss
- To remove the stomach, you must discharge the press
- To lose weight, you need to eat less
Let's understand it okay.Weight training in the gym is mainly aimed at building muscle mass.This process is called anabolism (from the Greek "rise").And weight loss is the exact reverse process that is named catabolism.
Fat does not burn, it oxidizes under the influence of a large amount of oxygen, so aerobic load (jogging, fast walking, swimming, bicycles, etc.) will be more effective as a method of fat burning, but in the short term.
If you do fast walking and a gym, then fast walking will spend more fat at the same time in training.But do not rush with conclusions.
The gym will start anabolic processes in your body, ie.Increases the amount of muscle mass.And the muscles, as we know, spend a large amount of energy.
For some reason, people think so, often, exactly about the cubes of the press.Understand that the press is a muscle!The same muscle as everyone else in your body, duck why should some special rules act on?
About the press, there will be a separate article as well as the information product of my author, so do not miss, there will be a delightful material!
Remember, a little higher we said that classes in the gym are not as good as "fuel fat" as aerobic loads (jogging, swimming, bicycles, etc.)?But yet, for example, after an intense running hour, you can fill all the past calories a couple of cups of milk or chocolate.Tin, a?
You run for an hour, and then you've eaten a little and that's it.What is the goal?How, after all, to lose weight?
Now I will explain everything.To lose weight, you must act on the complex.Food adjustment + physical activity.Thanks, lid, tell me?Ok how to do it competently?Loss of a minimum muscle, with maximum fat loss?About this other.
How to lose weight quickly at home.“Statter item”
Why exactly at home?Because, first of all, you need to configure your food !!!And for that you will not have to leave home.
Physical exercises are needed to form a beautiful body, but you need to start with food.
So we realized that an increase in physical activity cannot be distributed.Now I will tell you how to do it so that your food helps you lose weight.Does it look unrealistic?After all, it's much more logical to just stop eating or eating several times a day, right?
No!And this is the most common mistake of most people.Let's understand it okay.
I've already said earlier in articles that if you eat more than you need, then you gain weight, if you are less, then lose weight, if as much as you need, then the weight is unchanged.
But what does it mean "How much is needed"?This is the so -called "balance point".When you eat so many calories that are needed for your life.
How to calculate I will write a little below, but for now we will understand what energy of energy is made up for your body to function normally:
- Peace energy trains
- Energy tenders in an active state
The rest is less important.So keeping energy, this is the energy we spend on rest.The body consumes constantly energy, even in a dream!It digests food, restores, controls body temperature, acts in short, regardless of your movements, and all this requires energy!
Energy etc in an active condition include all your physical activity a day.Moreover, this is not only physical activity in the gym, but also as long as you have gone during the day and other movements you make every day.
This is understandable.Now let's move on to the "strong point".
To calculate it, you need to do this: distribute your meals 6-7 times a day.You eat, every day, at every meal of the same food (not in the sense of constantly for breakfast, lunch and dinner, for example, only eggs, and at every meal, every day the same, the menu will be lower).It is important not to experience hunger.Eat without forced restrictions.
This does not mean that you should eat at every meal.No.The amount of food consumed will not change, you will simply eat the right food in small portions.The more often you eat, the faster your metabolism.The less you eat in large parts, the slower it is.
Each day weigh and consider the total number of calories per day.After a week, add calories to all days and divide with the number of days (from 7, if in one week).Will be your starting point.Where we will "push" the way to your weight loss.
It will not be easy.Maybe it will look very complicated for you.Understand what you have not been, you have to do what you didn't do.Not everything is difficult and scary as it may seem.Learn to leave the comfort zone.This is the only way a beautiful body is built.
“Diet” for losing weight
Why did I put the word "diet" in quotation marks?Yes, I just don't like this word, because "diet" includes restrictions, and the human body does not like to be limited to something because hundreds of thousands of years do not need it.Usually, on the contrary, we learned to get "more and more", this is the rule of survival.
I prefer to use the phrase "proper food".And what else can you name the food that makes you healthier, more beautiful and disciplined after all?After all, the body is a chemical station that absorbs everything you have "thrown" into it.And the most varied infections enter it, the earlier the system fails.
Products should be cooked in the evening (as I do) for the next day and lay them in different containers (I put only 2-3 containers and simply scattered equally for the whole day, for 6-7 meals).
This scheme is more concentrated in men with average daily energy cost (1500-2000 kcal per day), but by reducing the amount of food, you can also make a diet from the same products for girls.
Number of food:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley, etc.= 100-250 g.
Squirrels:
- Boiled chicken breast = 400-500 g.
- Eggs, boiled = 3-5 pieces.
- Curd cheese (low -fat) = 200 g.
- Kefir (low -fat) = 1 cup
Vegetables (fiber): as much as you want, without restrictions
Fat: Basically, Omega-3 (fish oil, can be in capsules)
Water: Drink a lot!3-4 liters a day!The body should not feel thirsty.There must be excess water.
Approximate power circuit:
- 07:40: Drink a mug of water
- 8:00: They ate the oats, cheese sandwich, 2 eggs.
- 10-11 hours: a piece of chicken, eggs, fig.
- Lunch: chicken or meat, rice, vegetables, eggs, washed with milk.
- After studying or working, before exercise (15-16 hours): vegetables and some eggs, so as not to overload it and it was difficult or, even better, drink a protein cocktail!Submitted with pleasure and very useful!
- After exercise, they ate meat, vegetables, some eggs, milk (carbohydrates, such as rice, buckwheat, etc., better not worth it, "will go to fat", the body will not have time to pass).
- Before you go to bed (night): A packet of fat burnt (200 g) and a kefir mug!Recommendation: Buy curd is no cheaper than 45-50 rubles, otherwise, simply eat coconut or other infection.
- Plus, drink some multivitamins some ("complicate" 2 times a day, for example + fish oil, omega-3)!
I remind you of a rough scheme!It all depends on the "point of reference" individual, which we talked about above.
By the way!I think you will be interested in reading about home protein cocktails to gain weight and weight loss.There you will learn all the essence of cocktail data and generally if there are cocktails for weight loss.
As you can see, there is no doubt about any hunger here!Why?Very simple!If the body eats a little, then it starts to save energy because it thinks it is in danger.He does this, slowing metabolism, as well as reducing fat deposit waste, ie.fat practically "does not burn".
Moreover, if you, out of your folly, decide to start starving, then the body, after your "decay", ie.When you say to yourself, "Well, this diet is in fig, it doesn't make sense from it yet, I have such a constitution, it is better to eat that cute cake!", It will gain fat deposits even more than it was before you lose your weight, "because he will think that it will happen again and he must be safe and he should be safe
How to implement:
- Try to eat carbohydrates (rice, buckwheat, etc.) by 6-7 pm, because, otherwise, the energy that is not spent by the end of the day will surely be delayed in the form of fat deposits.
- The main part of carbohydrates (rice, etc.) should be after sleep (for breakfast) and after exercise.
- Eat no more than planned (after some time, you can control the arrival and consumption of calories, but for now it is better to focus on numbers)
- After 6-7 afternoon, focus on protein (meat, eggs, proteins, dairy products) and vegetables.
- At night, only low -rise curd and kefir.
What to remember
- Energy load + cardio faster "burn fat"
- Your diet correction (diet) is the key to losing weight
- Training in the gym is aimed at increasing muscle (anabolism), and not in fat burning (catabolism)
- You have to spend more calories than get
- Before you start losing weight, calculate your "count point" in order to understand what to start
- Try to adjust your food in relation to the "counting point" in order to lose 1-1.5 kg of fat per week
- Write your results on paper.If you do everything relatively, then loss of high quality weight will not work.You will stomping in place, or lose muscle mass along with fat
- The more muscles you have, the more you spend energy at rest