All people dream of being attractive.But few do anything for this.In most cases, everything ends on one or two attempts to "sit on a diet" after people swim more.Hence the depression, the bad mood, the well -being, the doubt and in the end you do not know as you say that the sport is strong, and all the stars have achieved it with plasticity and liposuction, and obviously ordinary people who have a good appearance, only such a constitution "and perhaps also a close bone.Isn't it time to stop murmuring such so underlying and taking responsibility for your life in your hands?
Too much noise has increased around this topic now.In almost all girls, the idea that is fat.Often, this is very reasonably, because in fact many start alone - only tin!In addition, the strangest starts when they start losing weight.Most go here in the way: "I want it to be easy, but to make the effect incredible!"This does not happen!These, friends, therefore we have to make liposuction, which, overall, is useless garbage, because it removes fat, but with the previous way of life, everything will return to its place.
In addition, some boys are engaged in the same garbage.They read all sorts of strange recipes, in the style of: "Farmea in water, with Coji berries, to lose weight" in health magazines, which for the promotion must be filled with another super revolutionary recipe useless for their pages.
After all, I want to change, but nobody is on the desire to move and filter.But the boys, if the muscle mass became so simple, or lost weight and were in perfect shape would not be difficult, then it would be absolutely everything.Everyone wants to be attractive, but almost nobody wants to do something for this.
I talked about it in this article of the SuperTue, of which I received many reviews by mail, thanks a lot to subscribers and friends.
Incorrect understanding
There are many strange weight loss schemes, as well as errors on this topic.Of the most common wrong ideas, I can highlight the following:
- The gym is better contributing to weight loss
- To remove the stomach, you need to download the print
- To lose weight, you have to eat less
Let's find out in order.The weight training in the gym is mainly aimed at building muscle mass.This process is called anabolism (from the Greek ascent "). And the weight loss is the exact opposite process that is appointing catabolism.
The fat does not burn, it is oxidized under the influence of a large amount of oxygen, therefore the aerobic load (running, fast walk, swimming, bicycle, etc.) will be more effective as a method for burning fats, but in the short term.
Those.If you take a fast walk and a gym, then walking quickly will spend more fat at the same time in training.But don't hurry with the conclusions.
The gym will launch anabolic processes in your body, or increase the amount of muscle mass.And the muscles, as we know, spend a huge amount of energy.
For some reason, people think so often exactly on the cubes of the press.Understand that the press is a muscle!The same muscle of all the others in your body, Duck why should some special rules act for this?
Press information, there will be a separate article, as well as my author's information product, so don't miss, there will be an interesting material!
Remember, a little higher we said that the lessons in the gym are not so well "burning" like the aerobic load (running, swimming, bicycle, etc.)?But in any case, for example, after an hour of intense running, you can fill all the calories spent a couple with glasses of milk or chocolate.Tin, huh?
Run for an hour, and then you just ate a little.What is the point?How, after all, lose weight?
Now I will explain everything.To lose weight, you have to act overall.Food regulation + physical activity.Thanks, cap, tell me?Ok.How to do it with competence?Losing a minimum of muscles, with the highest losses of fat?On this following.
How to lose weight quickly at home."Station point"
Why exactly at home?Because, first of all, you have to configure your nutrition !!!And for this you don't even have to leave the house.
Physical exercises are necessary for the formation of a beautiful body, but it is necessary to start with nutrition.
So, we understood that an increase in physical activity cannot be paid.Now I will tell you how to do it so that your food helps you lose weight.Does it seem unreal?After all, it is much more logical to stop eating or eating a couple of times a day, right?
NO!And this is the most common mistake of most people.Let's find out in order.
I have already said previously in the articles that if you eat more than necessary, then weight increases, if you are lower, then lose weight, if what you need, then the weight is unchanged.
But what does it mean: "how much is it necessary"?This is the "balance point" so called.When you eat so many calories necessary for your life.
How to calculate it I will write a little underneath, but for now we will understand what the energy of the energy invented is to normally function your body:
- Energy traces of peace
- Energy offers in an active state
The rest is less important.AS.Returing the energy, this is the energy that we spend at rest.The body constantly consumes energy, even in a dream!Digest the food, restore, control the body temperature, acts shortly, regardless of your movements, and all this requires energy!
Energy etc.In an active state it includes all physical activity per day.In addition, this is not only physical activity in the gym, but also how much you went during the day and other movements you make every day.
This is understandable.Now let's move on to the "station point".
To calculate it, you have to do it: distribute your meals 6-7 times a day.Eat, every day, in every meal of the same food (not in the sense of constantly for breakfast, lunch and dinner, for example, only the eggs and in every meal, every day the same thing, the menu will be lower).It is important not to experience hunger.Eat without forced restrictions.
This does not mean you have to eat in every meal.No. The amount of food consumed will not change, you will only eat more often and the right food, in small portions.Most often you eat, faster your metabolism.More often you eat in large portions, the slower it is.
Every day weighs and considers the total number of calories a day.After a week, add calories in every day and divide for the number of days (for 7, if in a week).It will be your starting point.Where we will "push" on the road to weight loss.
It won't be easy.Maybe it will seem too complicated to you.You understand to become what you have not been, you have to do what you didn't do.Not everything is difficult and frightening as you might seem.Learn to leave the comfort area.This is the only way a nice body is built.
"Diet" for weight loss
Why did I put the word "diet" in quotes?Yes, I don't just like this word, because the "diet" involves restrictions and the human body does not like to limit itself into something, because hundreds of thousands of years do not need such need.Usually, on the contrary, we learned to obtain "more and more", this is the rule of survival.
I prefer to use the phrase "proper nutrition".And what else can you appoint the food that makes you healthier, more beautiful and finally disciplined?After all, the body is a chemical station that absorbs everything you have "thrown".And the most diverse infections enter it, first the system fails.
The products should be cooked in the evening (as I do) for the next day and have them in different containers (I only put 2-3 containers and simply distributed evenly for the whole day, for 6-7 meals).
This scheme is more focused on men with average daily energy costs (1500-2000 kcal per day), but by reducing the amount of food, you can also make a diet from the same products for girls.
Food number:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley, etc.= 100-250 g.
Scoiattoli:
- Boiled chicken breast = 400-500 g.
- Eggs, boiled = 3-5 pieces.
- Cheese cottage (low fat content) = 200 g.
- Kefir (bass -grasso) = 1 cup
Vegetables (fiber): however you want, without restrictions
Fat: in essence, omega-3 (fish oil, can be in capsule)
Waterfall: Drink a lot!3-4 liters per day!The body should not feel thirsty.There should be excess water.
Approximate power circuit:
- 07:40: drunk a cup of water
- 8:00: they ate oatmeal flour, sandwich with cheese, 2 eggs.
- 10-11 hours: a piece of chicken, egg, fig.
- Lunch: chicken or meat, rice, vegetables, eggs, washed with milk.
- After studying or working, before training (15-16 hours): vegetables and a couple of eggs, so as not to overload it and it was difficult or, even better, drink a protein cocktail!Deliciously absorbed and very useful!
- After training, they ate meat, vegetables, a couple of eggs, milk (carbohydrates, such as rice, buckwheat, etc., it is not worth it, "will go into fat", the body will not have time for spent).
- Before going to bed (at night): a pack of cottage down the fat (200 g) and a cup of kefir!Recommendation: the purchase of cottage is not cheaper than 45-50 rubles, otherwise you eat coconut fat or other infections.
- In addition, drink some multivitamins some ("compositions" 2 times 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 talked about above.
On purpose!I think you will be interested in reading protein cocktails at home for gaining mass and weight loss.There you will learn the entire essence of cocktail data and in general 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 little, then it starts to save energy, because she thinks she is in danger.It does so, slowing down the metabolism, in addition to reducing the waste of fat deposits, that is, fat practically "does not burn".
Furthermore, if, for your stupidity, you decide to start starving, then the body, after your "break", that is, when you say to yourself: "Well, this diet is in fig, there is still no sense from it, I have such a constitution, it is better to eat that fantastic cake!"
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 18:00, because, otherwise, 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 carbohydrates (rice, etc.) should be after sleep (for breakfast) and after training.
- Eat no more than it is expected (after some time, you can check the arrival and consumption of calories, but for now it is better to focus on numbers)
- After 6-7 prosecutors, concentrated on proteins (meat, eggs, proteins, dairy products) and vegetables.
- At night, only cottage with low fat and kefir.
What you need to remember
- Power load + fastest cardio "fat burning"
- The correction of the diet (diet) is the main key for weight loss
- Training in the gym is aimed at muscle growth (anabolism) and not to the combustion of fats (catabolism)
- You have to spend more calories than you get
- Before starting to lose weight, calculate your "counting point" in order to understand what to start
- Try to adjust the food regarding the "counting point" in order to lose 1-1.5 kg of fat per week
- Write the results on paper.If you do everything relatively, high quality weight loss will not work.You will step on the spot or lose muscle mass together with fat
- The more muscles you have, the more you spend energy at rest