All people dream of being attractive.But few do anything for that.In most cases, everything ends on one or two attempts to "sit on a diet", after which people swim even more.Hence the depression, the bad mood, the well-being, the doubt of oneself and, in the end, you do not notice how you say that the sport is strong, and all the stars have reached it with plasticity and liposuction, and of course ordinary people who look good, just a "such constitution", and perhaps even a narrow bone.Isn't it time to stop murmur such nonsense in your breath and take responsibility for your life in your hands?
Too much noise has increased around this subject now.In almost all girls, the idea that she is fat.Often, it is very reasonable, because indeed many begin themselves - just tin!In addition, the strangest starts when they start to lose weight.Most go here on the way: "I want it to be easy, but make the effect incredible!"It doesn't happen!These friends, then we have to make liposuction which, on the whole, is unnecessary garbage, because you simply remove fats, but with the previous way of life, everything will come back in its place.
In addition, some guys are engaged in the same garbage.They read all kinds of strange recipes, in the style of: "Oatmeal on water, with the berries of Coji, for having lost weight" in health magazines, which for promotion must be filled with another super revolutionary useless recipe for their pages.
After all, I want to change, but no one is on the desire to move and reassure themselves.But guys, if muscle mass became so simple, or loses weight and perfectly in shape would not be difficult, then everything would be.Everyone wants to be attractive, but almost no one wants to do something for that.
I talked about it in this Supermary article, on which I received a lot of criticism by mail, thank you very much to subscribers and friends.
Not a correct understanding
There are many strange diagrams for weight loss, as well as errors on this subject.Among the most common false ideas, I can emphasize the following:
- The gym is better contributing to weight loss
- To delete the stomach, you must download the press
- To lose weight, you should eat less
Let's unfold it in order.Training with weights in the gym aims mainly to build muscle mass.This process is called anabolism (from the Greek "climb").And weight loss is the exact opposite process that calls catabolism.
Fat does not burn, it is oxidized under the influence of a large amount of oxygen, so that the aerobic load (running, fast walking, swimming, bicycle, etc.) will be more effective as fat burning method, but in the short term.
Those.If you take a fast walk and a gym, the fast walk will pass more fat at the same time of training.But don't rush with conclusions.
The gym will launch anabolic processes in your body, that is to say, increase the amount of muscle mass.And the muscles, as we know, spend an enormous amount of energy.
For any reason, people often think it exactly about press cubes.Understand that the press is a muscle!The same muscle as all the others in your body, Duck why should certain special rules act for this?
About the press, there will be a separate article, as well as the information product of my author, so will not miss, there will be nice equipment!
Remember, a little above, we said that the gymnasium courses are not so well "burning" as the aerobic load (running, swimming, cycling, etc.)?But still, for example, after an hour of intense race, you can fill all the calories spent a couple with glasses of milk or chocolate.Tin, huh?
You run for an hour, then you ate a little and that's it.What is the point?How, after all, losing weight?
Now I'm going to explain everything.To lose weight, you must act in the complex.Food adjustment + physical activity.Thank you, Cap, tell me?ALL RIGHT.How to do it with competence?Losing a minimum of muscles, with maximum fat loss?About this next one.
How to lose weight quickly at home."Point of play"
Why exactly at home?Because, first of all, you must configure your nutrition !!!And for that, you don't even need to leave the house.
Physical exercises are necessary for the formation of a beautiful body, but you should start with nutrition.
We therefore understood that an increase in physical activity cannot be provided.Now I'm going to tell you how to do it so that your food helps you lose weight.Does that seem unreal?After all, it is much more logical to stop eating or eating a few times a day, right?
No!And it is the most common error of most people.Let's unfold it in order.
I have already said earlier in articles than if you eat more than you need, then you gain weight, if you are less, then you lose weight, if you need it, then the weight is unchanged.
But what does that mean: "How much is necessary"?This is the "point of balance" thus called.When you eat so many calories that are necessary for your life.
How to calculate it, I will write a little below, but for the moment, we will understand what energy of energy is invented for your body to work normally:
- Peaceful peace trains
- Energy assistance in active state
The rest is less important.SO.Energy retention is the energy that we spend at rest.The body constantly consumes energy, even in a dream!He digests food, restores, controls body temperature, acts in short, whatever your movements, and all this requires energy!
Energy, etc.In an active state include all your physical activity per day.In addition, it is not only physical activity in the gymnasium, but also the quantity that you have went during the day and other movements that you make daily.
It is understandable.Now let's go to the "point statter".
To calculate it, you must do it: distribute your meals 6-7 times a day.You eat, every day, in each meal of the same food (not in the sense of constantly for breakfast, lunch and dinner, for example, only eggs, and in each meal, every day the same thing, the menu will be lower).It is important not to feel famine.Eat without forced restrictions.
This does not mean that you should eat every meal.No.The amount of food consumed will not change, you will just eat more often and good food, in small portions.The more you eat, the more your metabolism.The less you eat in large portions, the slower it is.
Each day weighs and consider the total number of calories per day.After a week, add calories every day and divide by the number of days (by 7, if in a week).It will be your starting point.Where we will "push" on the path of your weight loss.
It will not be easy.Maybe it will seem too complicated to you.Understand to become what you have not been, you have to do what you have not done.Everything is not difficult and scary as you see it.Learn to leave the comfort zone.This is the only way to build a beautiful body.
"Diet" for weight loss
Why did I put the word "diet" in quotes?Yes, I don't like this word, because the "diet" implies restrictions, and the human body does not like to be limited to something, because hundreds of thousands of years do not have such a need.Usually, on the contrary, we have learned to obtain "more and more", it is the survival rule.
I prefer to use the expression "appropriate nutrition".And how can you name the foods that make you healthier, more beautiful and ultimately disciplined?After all, the body is a chemical product station that absorbs everything you have "thrown".And the more the different infections enter it, the earlier the system fails.
The products must be cooked in the evening (as I do) for the next day and arrange them in different containers (I only put 2 to 3 containers and I simply distribute evenly throughout the day, for 6-7 meals).
This program is more focused on men with average daily energy costs (1500-2000 kcal per day), but by reducing the quantity of food, you can also 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 pcs.
- Cottage cheese (low content) = 200 g.
- Kéfir (Bas-Gras) = 1 cup
Vegetables (fiber): as much as you wish, without restrictions
Faculty: fundamentally, omega-3 (fish oil, can be in capsules)
Water: Drink a lot!3-4 liters per day!The body should not be thirsty.There should be an excess water.
Approximate power circuit:
- 07:40: drank a cup of water
- 8:00 am: They ate oat flour, a cheese sandwich, 2 eggs.
- 10-11 hours: a piece of chicken, egg, fig.
- Lunch: chicken or meat, rice, vegetables, eggs, washed down with milk.
- After having studied or worked, before training (3-16 hours): vegetables and a few eggs, so as not to overload it and it was difficult or, better still, drink a protein cocktail!Deliciously absorbed and very useful!
- After training, they ate meat, vegetables, a few eggs, milk (carbohydrates, such as rice, buckwheat, etc., it is not worth it, "it will go into fat", the body will not have time to pass).
- Before going to bed (at night): a pack of cottage cheese mounted on fat (200 g) and a cup of kefir!Recommendation: Buying cottage cheese is not cheaper than 45-50 rubles, otherwise, you simply eat coconut fat or another infection.
- In addition, drink certain multivitamins ("compliant" twice a day, for example + fish oil, omega-3)!
I remind you of an approximate scheme!It all depends on your individual "reference point", which we have spoken above.
Besides!I think you will be interested in reading on the protein cocktails at home to gain mass and weight loss.There, you will learn all the essence of cocktail data and in general, if there are cocktails for weight loss.
As you can see, there is no question of hunger here!For what?Very simple!If the body eats little, then it starts to save energy, because it thinks it is in danger.He does so, slowing down metabolism, as well as reducing fat deposits, that is to say that fat "does not burn".
In addition, if you, by your stupidity, have decided to start starving, then the body, after your "depression", that is to say that when you say to yourself: "Well, this diet is in the face, there is still no meaning, I still have such a constitution, it is better to lose weight", because it thinks that such stupidity will occur again and that it should not happen.
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 6 p.m. to 7 p.m., because, if not, the energy that has not been spent by the end of the day will certainly be delayed in the form of fat deposits.
- The main part of the carbohydrates (rice, etc.) must be after sleep (for breakfast) and after training.
- Eat only the expected quantity (after a certain time, you can control the arrival and consumption of calories, but for the moment it is best to focus on the figures)
- After 6 p.m. to 7 p.m., focus on protein (meat, eggs, proteins, dairy products) and vegetables.
- At night, only cottage cheese and low -fat kefir.
What you need to remember
- Power load + Cardio faster "Burn fat"
- Fitting your diet (diet) is the main key to weight loss
- Gymnasium training aims for muscle growth (anabolism), not on fat combustion (catabolism)
- You must spend more calories than you
- Before you start losing weight, calculate your "counting point" in order to understand what to start
- Try to adjust your food for the "counting point" to lose 1-1.5 kg of fat per week
- Note your results on paper.If you do everything relatively, high quality weight loss will not work.You trample in place or lose a muscle mass with fat
- The more muscles you have, the more energy you spend at rest