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 which people swim even more even more.Hence the depression, poor mood, well-being, self-doubt and ultimately you yourself do not notice how you say that the sport is strong, and all the stars have achieved this with plasticity and liposuction, and of course the ordinary people who look good, just “such a constitution”, and maybe even a narrow bone.Isn't it time to stop muttering such nonsense under your breath and take responsibility for your life in your own hands?
Too much noise has risen around this topic now.In almost every girl, the idea that she is fat.Often, this is very reasonably, because indeed many start themselves - just tin!Moreover, the strangest begins when they begin to lose 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, then we must do liposuction, which, by and large, is useless garbage, becauseYou just remove fat, but with the previous way of life, everything will return to its place.
Moreover, some guys are engaged in the same garbage.They read all sorts of strange recipes, in the style of: “Oatmeal on the water, with the berries of Coji, for losing weight” in magazines about health, which for promotion must be stuffed with another useless super revolutionary recipe for their pages.
After all, I want to change, but no one is on the desire to move and strain.But the guys, if the muscle mass grew so simple, or lose weight and be in perfect form would not be difficult, then absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do something for this.
I talked about this in this supermary article, about which I received a lot of reviews by mail, thank you very much to subscribers and friends.
Not correct understanding
There are many strange schemes for weight loss, as well as errors on this topic.Of the most common misconceptions, I can highlight the following:
- The gym is best contributing to weight loss
- To remove the stomach, you need to download the press
- To lose weight, you need to eat less
Let's figure it out in order.Training with weights in the gym is aimed primarily at building muscle mass.This process is called anabolism (from the Greek "rise").And weight loss is the exact opposite process that is naming catabolism.
Fat does not burn, it is oxidized under the influence of a large amount of oxygen, so the aerobic load (running, fast walking, swimming, bicycle, etc.) will be more effective as a method of burning fat, but in the short term.
Those.If you take fast walking and a gym, then fast walking will spend more fat in the same amount of time in training.But do not rush with conclusions.
The gym will launch anabolic processes in your body, i.e.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 about the press cubes.Understand the press is a muscle!The same muscle as all others in your body, duck why should some special rules have to act for it?
About the press, there will be a separate article, as well as my author's information product, so do not miss, there will be cool material!
Remember, a little higher we said that classes in the gym are not so well “burning fat” as aerobic load (running, swimming, bicycle, etc.)?But still, for example, after an hour of intense run, you can fill up all the calories spent a couple with glasses of milk or chocolate.Tin, huh?
You run for an hour, and then you ate a little and that's it.What is the point?How, after all, to lose weight?
Now I will explain everything.To lose weight, you must act in the complex.Food adjustment + physical activity.Thank you, cap, tell me?OK.How to do it competently?Losing a minimum of muscles, with maximum fat losses?About this next.
How to lose weight quickly at home."Statter Point"
Why exactly at home?Because, first of all, you need to configure your nutrition !!!And for this you don’t even need to leave the house.
Physical exercises are necessary for the formation of a beautiful body, but you need to start with nutrition.
So, we figured out that one increase in physical activity cannot be dispensed with.Now I’ll 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 just stop eating or eating a couple of times a day, right?
No!And this is the most common mistake of most people.Let's figure it out in order.
I have already said earlier in articles that if you eat more than you need, then you gain weight, if you are less, then you 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 "point of equilibrium."When you eat so much calories that is necessary for your life.
How to calculate it I will write a little below, but for now we will figure out what the energy of energy is made up for your body to function normally:
- Energy-trains of peace
- Energy tenders in an active state
The rest is less important.So.Energy retaining, this 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, regardless of your movements, and all this requires energy!
Energy etceters in an active state include all your physical activity per day.Moreover, this is not only physical activity in the gym, but also how much you went during the day and other movements that you make daily.
This is understandable.Now let's move on to the "Statter Point".
To calculate it, you need to do this: 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 experience starvation.Eat without forced restrictions.
This does not mean that you need to eat in every meal.No.The amount of food consumed will not change, you will just eat more often and the right food, in small portions.The more often you eat, the faster your metabolism.The less often you eat in large portions, the slower it is.
Every day weigh and consider the total number of calories per day.After a week, add calories in all days 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 way to 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 need to do what you did not do.Not everything is difficult and scary as you may seem.Learning to leave the comfort zone.This is the only way that a beautiful body is built.
"Diet" for weight loss
Why did I put the word "diet" in quotation marks?Yes, I just don't like this word, becauseThe “diet” involves restrictions, and the human body does not like to limit itself in something, because hundreds of thousands of years have no such need.Usually, on the contrary, we learned to get “more and more”, this is the rule of survival.
I prefer to use the phrase "proper nutrition."And what else can you name the food that makes you healthier, more beautiful, and ultimately disciplined?After all, the body is a chemical station that absorbs everything that you have “threw” into it.And the more different infections enters it, the earlier the system fails.
Products should be cooked in the evening (as I do) for the next day and lay them out in different containers (I put only 2-3 containers and simply distribute 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.
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 -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 per day!The body should not feel thirst.There should be excess water.
Approximate power circuit:
- 07:40: drank a mug of water
- 8:00: They ate oatmeal, sandwich with cheese, 2 eggs.
- 10-11 hours: a piece of chicken, egg, Fig.
- Lunch: chicken or meat, rice, vegetables, egg, washed down with milk.
- After studying or work, 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!Delightfully absorbed and very useful!
- After training, they ate meat, vegetables, a couple of eggs, milk (carbohydrates, such as rice, buckwheat, etc., it is better not worth it, “it will go into fat,” the body will not have time to spent).
- Before going to bed (at night): a pack of fat -burned cottage cheese (200 g) and a mug of kefir!Recommendation: Buy cottage cheese is not cheaper than 45-50 rubles, otherwise, you just eat coconut fat or other infection.
- Plus, drink some multivitamins some (“complibes” 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.
By the way!I think you will be interested to read about protein cocktails at home for gaining mass and weight loss.There you will learn the whole essence of the data of cocktails and in general whether there are cocktails for weight loss.
As you can see, there is no question of any starvation here!Why?Very simple!If the body eats little, then it begins to save energy, becauseHe thinks that he is in danger.He does this, slowing the metabolism, as well as reducing the waste of fat deposits, i.e.Fat practically "does not burn."
Moreover, if you, by your stupidity, decided to start starving, then the body, after your “breakdown”, i.e.When you say to yourself: “Well, this diet is in FIG, there is still no sense from it, I have such a constitution, it’s better to eat that cool cake!”, It will gain fat deposits even more than it was before your “losing weight”, becauseHe will think that such stupidity will happen again and he should be safe.
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 6-7 pm, because, otherwise, the energy that was not spent by the end of the day will certainly be delayed in the form of fat deposits.
- The main portion of carbohydrates (rice, etc.) should be after sleep (for breakfast) and after training.
- Eat no more than how much it is planned (after some time, you can control the arrival and consumption of calories, but for now it is better to focus on the numbers)
- After 6-7 pm, focus on proteins (meat, eggs, protein, dairy products) and vegetables.
- At night, only low -fat cottage cheese and kefir.
What you need to remember
- Power load + cardio faster "burn fat"
- Correction of your diet (diet) is the main key to weight loss
- Training in the gym are aimed at muscle growth (anabolism), and not at fat burning (catabolism)
- You must spend more calories than you get
- Before you start losing weight, calculate your “counting point” so that you understand what to start
- Try to adjust your food regarding the “counting point” so that you lose 1-1.5 kg of fat per week
- Write down your results on paper.If you do everything relatively, then high -quality weight loss will not work.You will be stomping in place, or lose muscle mass along with fat
- The more muscles you have, the more you spend energy at rest