All people dream of being attractive.But few do anything for this.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, doubt and, ultimately, you don't notice how sport is strong, and all stars have achieved this with plasticity and liposuction, and of course the common people who look good, only "such a constitution", and perhaps even a narrow bone.Isn't it time to stop murmuring such nonsense in a low voice and assume responsibility for your life in your own hands?
Too much noise has increased around this issue now.In almost all girls, the idea that she is fat.Often, this is very reasonable, because in fact many begin to themselves, only tin!In addition, the strangest begins when they begin to lose weight.Most are here on the way: "I want it to be easy, but make the effect incredible!"This does not happen!These, friends, then we must make liposuction, which, in general, is useless garbage, because it simply eliminates fat, but with the previous way of life, everything will return to its place.
In addition, some boys dedicate themselves to the same garbage.They read all kinds of strange recipes, in the style of: "oatmeal in the water, with the berries of Coji, for losing weight" in health magazines, which for the promotion must be full of another useless super revolutionary recipe for its pages.
After all, I want to change, but nobody is in the desire to move and tense.But the boys, if the muscle mass became so simple, or lose weight and are in perfect form would not be difficult, then absolutely everything would be.Everyone wants to be attractive, but almost nobody wants to do something for this.
I talked about this in this Supermary article, about which I received many reviews by mail, thanks to subscribers and friends.
It is not a correct understanding
There are many strange schemes for weight loss, as well as errors on this subject.Of the most common erroneous concepts, I can highlight the following:
- The gym is better to contribute to weight loss
- To remove the stomach, you must download the press
- To lose weight, you need to eat less
We will solve it in order.Weight training in the gym is mainly aimed at the construction of muscle mass.This process is called Anabolism (from the Greek "ascent").And weight loss is the exact opposite process that is naming catabolism.
Fat does not burn, oxidized under the influence of a large amount of oxygen, so the aerobic load (run, fast walking, swimming, bicycle, etc.) will be more effective as a method to burn fat, but in the short term.
Those.If you take fast walks and a gym, then walk quickly will spend more fat in the same amount of time in training.But don't hurry with conclusions.
The gym will launch anabolic processes in its body, that is, the amount of muscle mass will increase.And the muscles, as we know, spend a lot of energy.
For some reason, people think yes, often, exactly about press cubes.Understanding the press is a muscle!The same muscle as everyone else in your body, duck, why should some special rules act?
About the press, there will be a separate article, as well as my author's information product, so do not miss, there will be great material!
Do you 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 career, you can fill all the calories spent with glasses of milk or chocolate.Can, huh?
You run for an hour, and then you ate a little and that's all.What is the point?How, after all, 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 following.
How to lose weight quickly at home."Statter Point"
Why exactly at home?Because, first, you must 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 should begin with nutrition.
So, we discover that an increase in physical activity cannot be dispensed.Now I will tell you how to do it for your food to help 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.We will solve it in order.
I have already said in the articles that if you eat more than you need, then increase, if you are less, then you lose weight, if you need as much as you need, then the weight does not change.
But what does it mean: "How much is needed"?This is the "balance point" called like this.When you eat so many calories necessary for your life.
How to calculate it will write a little next, but for now we will discover what the energy of energy is so that your body works normally:
- Peace energy
- Energy tenders in an active state
The rest is less important.So.Energy retention, this is the energy we spend at rest.The body constantly consumes energy, even in a dream!He digests food, restores, controls body temperature, acts in summary, regardless of his movements, and all this requires energy!
Energy, etc.In an active state they include all their physical activity per day.In addition, this is not only physical activity in the gym, but also how much it was during the day and other movements he performs daily.
This is understandable.Now let's move on to "state point."
To calculate it, you must do this: distribute your meals 6-7 times a day.Eat, every day, at each meal of the same meal (not in the sense of breakfast, lunch and dinner, for example, only eggs, and at each meal, every day the same, the menu will be lower).It is important not to experience hunger.Eating without forced restrictions.
This does not mean that you need to eat at each meal.No. The amount of food consumed will not change, it will only eat more frequently and the right food, in small portions.The more often comas, the faster your metabolism is.The less often comas in large portions, the slower it is.
Every day they weigh and consider the total number of calories per day.After a week, add calories every day and divided by the number of days (by 7, if in a week).It will be your starting point.Where we will "push" the way to your weight loss.
It will not be easy.Maybe it seems too complicated.Understand to become what has not been, you must do what you did not do.Not everything is difficult and scary as it may seem.Learning to leave the comfort zone.This is the only way a beautiful body is built.
"Diet" to lose weight
Why did I put the word "diet" in quotes?Yes, I just don't like this word, because the "diet" implies restrictions, and the human body does not like to limit yourself in something, because hundreds of thousands of years have no need.In general, on the contrary, we learned to obtain "more and more", this is the survival rule.
I prefer to use the "adequate nutrition" phrase.And what else can you name the food that makes you healthier, more beautiful and finally disciplined?After all, the body is a chemical station that absorbs everything that has "thrown."And the most different infections enter it, the system fails.
The products must be cooked at night (as I do) for the next day and place them in different containers (I put only 2-3 containers and simply distribute evenly throughout the day, for 6-7 meals).
This scheme focuses more on men with average daily energy costs (1500-2000 kcal per day), but by reducing the amount of food, you can also diet the same products for girls.
Food number:
Carbohydrates:
- Rice, Saracen Wheat, AVENA, Barley, etc.= 100-250 g.
Squirrels:
- Boiled chicken breast = 400-500 g.
- Eggs, boiled = 3-5 PC.
- Becoming cottage cheese (low -lows) = 200 g.
- Kefir (low -lows) = 1 cup
Vegetables (fiber): as much as you want, without restrictions
Grabria: Basically, omega-3 (fish oil, it can be in capsules)
Water: Drink a lot!3-4 liters per day!The body should not feel thirst.There must be excess water.
Approximate feeding circuit:
- 07:40: He drank a cup 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, eggs, milk washing.
- 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, drinking a protein cocktail.Delightly absorbed and very useful!
- After training, they ate meat, vegetables, a couple of eggs, milk (carbohydrates, such as rice, sarracene wheat, etc., it is better not worthwhile, "it will enter fat", the body will not have time to pass).
- Before bedtime (at night): a fat cottage cheese pack (200 g) and a cup of kefir!Recommendation: Buying cottage cheese is not cheaper than 45-50 rubles, otherwise, you just eat coconut fats or other infection.
- In addition, drink some multivitamins some ("accessories" 2 times a day, for example + fish oil, omega-3)!
I remember you an approximate scheme!It all depends on its individual "reference point" we are talking about earlier.
By the way!I think you will be interested in reading about protein cocktails at home to gain mass and weight loss.There you will learn the entire essence of cocktail data and, in general, if there are cocktails to lose weight.
As you can see, there is no doubt of any hunger here!Because?Very simple!If the body eats little, then it begins to save energy, because you think it is in danger.He does this, braking metabolism, as well as reducing the waste of fat deposits, that is, fat practically "burns."
In addition, if you, because of your stupidity, decided to start starving, then the body, after your "breakdown", that is, when you say yourself: "Well, this diet is in Fig, it still does not make sense of it, I have a constitution, it is better to eat that great cake", you will gain fat deposits even more than it was before your "lose weight", because he will be so great and will happen again and it will happen again and it will happen again.
How to apply it:
- Try to eat carbohydrates (rice, sarracene wheat, etc.) until 6-7 pm, because, otherwise, the energy that was not spent at the end of the day will certainly be delayed in the form of fat deposits.
- The main part of carbohydrates (rice, etc.) must be after sleep (for breakfast) and after training.
- It does not eat more of how much it is planned (after a while, you can control the arrival and consumption of calories, but for now it is better to concentrate on the numbers)
- After 6-7 pm, concentrate in proteins (meat, eggs, proteins, dairy products) and vegetables.
- At night, only low cottage cheese and kefir.
What you need to remember
- Faster power + cardio load "burn fat"
- The correction of your diet (diet) is the main key for weight loss
- Gym training is aimed at muscle growth (anabolism), and not to fat burning (catabolism)
- You must spend more calories than you get
- Before starting to lose weight, calculate your "counting point" to understand what to start
- Try to adjust your food with respect to the "counting point" to lose 1-1.5 kg of fat per week
- Write your paper results.If you do everything relatively, then high quality weight loss will not work.You will be trampling in place or you will lose muscle mass along with fat
- The more muscles you have, the more you spend resting energy