All people dream of being attractive.But there's little something for this.In most cases, everything ends in one or two attempts to "sit on a diet" after which people swim even more.Hence depression, bad mood, well-being, self-confidential and notice how you say sport is strong, and all the stars have achieved it with plastic and liposuction, and usually ordinary, and perhaps even 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 raised around this topic.In almost every girl, the idea of being fat.Often this is very reasonable, because they really start much - just cans!Moreover, the oddest begins when they start to lose weight.Most goes here on the road: "I want it easy, but do the effect of incredible!"That doesn't happen!These, friends, then we have to make liposuction, which, also large, useless trash, because only remove fat, but with the previous lifestyle, everything will return to its place.
Moreover, some guys deal with the same garbage.They read all kinds of strange recipes, in the style: "Oat of water porridge, with berries of Coji, for loss of weight" in health journals, which must be filled with another useless super revolutionary recipe for its site.
After all, I want to change, but no one is on the desire to move and strain.But guys, if muscle masses become so simple or lose weight and be in perfect form would not be difficult, and then absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do something for this.
I talked about it in this supermarket member, which I received a lot of post-review reviews, thank you very much for subscribers and friends.
Not proper understanding
There are many strange weight loss schemes, as well as mistakes on this topic.From the most common misconceptions, the following can highlight the following:
- The gym is best contributing to losing weight
- To remove stomach, you need to download the press
- To lose weight, you have to eat less
We do to figure it out.Weight training in the gym is focused primarily in building muscle mass.This process is called an analysis (from Greek "ascent").And weight loss is the correct opposite process that appoint catabolism.
Fat does not worse, it is oxidized under the influence of large amounts of oxygen, so the aerobic load (running, fast walking, swimming, bicycle, etc.) will be more efficient as a method of burning fat, but in the short term.
They.If you download fast walking and gym, then fast walking will spend more fat in the same time in training.But don't rush the conclusions.
Gallet 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, accurately about cubes for journalists.Understand the press is a muscle!The same muscle like everyone else in your body, duck why do some special rules need to act for that?
About press will be a special article, as well as the information product of my author, so don't miss, it will be cool material!
Remember, a little higher we said that classes in the gym are not such a good "burning fat" as aerobic load (running, swimming, bike, etc.)?But for example, for example, after an hour of intense startup, you can fill in all calories that have 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, in the end, lose weight?
I'll explain everything now.To lose weight, you have to act in the complex.Food adjustment + physical activity.Thanks, Cap, tell me?Ok.How to do it competent?Lose a minimum of muscle, with maximum fat losses?This is next.
How to lose weight quickly at home."Stitter dot"
Why exactly at home?Because, above all, you need to configure your diet !!!And you don't even need to leave the house.
Physical exercises are needed to form a beautiful body, but you have to start your diet.
So, we realized that one increase in physical activity could not break out.Now I'm going to tell you how to do it so your food helps you lose weight.Does it seem unreal?After all, it's much more logical just to stop eating or eating several times a day, don't you?
No!And this is the most common mistake of most people.We do to figure it out.
I already said earlier in the articles that if you eat more than you need, then you get pounds, if you are less, then as much as you need, then the way you need it, then the weight is impossible.
But what does that mean: "How long does it take"?This is so -calated "balance point".When you eat so many calories that are needed for your life.
How to calculate this I will write a little below, but for now we will understand what energy energy is compensated for your body to function normally:
- Energy trains of peace
- Energy tenders in 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, renews, controls the body temperature, is missing in short, regardless of your movements, and all this requires energy!
Energy etceter in active condition include all your physical activity per day.Moreover, this is not just physical activity in the gym, but also how much you started during the day and other movements you perform every day.
This is understandable.We now move on to the "stationary".
To calculate it, you have to do this: Distribute your meals 6-7 times a day.Eat, every day, in every meal of the same food (not permanently for breakfast, lunch and dinner, for example, just eggs, and in every meal, every day is the same) to be lower).It is important that you do not experience starvation.Eat without forced restrictions.
That doesn't mean you need to eat in every meal.No.The amount of food consumed will not change, you will only eat more often and real food, in small parts.The more often you eat, the faster your metabolism.The less often you eat in large portions, it is slower.
Every day scale and consider the total number of calories a day.After a week, add calories at all days and divide with the number of days (up to 7, if in the week).You will be a starting point.Where we "push" on the way to the weight loss.
It won't be easy.It may look too complicated to you.You understand become what you weren't, you have to do what you didn't do.It's not all hard and scary as you may look.Learning 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" into quotes?Yes, I just don't like this word, because "Diet" includes restrictions, and the human body does not like to limit in something, because hundreds of thousands of years do not have such a need.We are usually on the contrary, we learned that we get "more and more," this is the rule of survival.
I prefer to use the "proper nutrition" phrase.And what else can you name food that makes you healthier, more beautiful and finally disciplined?After all, the body is a chemical station that absorbs everything you "threw" into it.And more different infections enter it, the previously system fails.
The products should be cooked in the evening (as I) for the next day and put them down in different containers (I only put 2-3 containers and simply distribute all day, for 6-7 meals).
This scheme is more focused on men with average daily energy costs (1500-2000 kcal daily), but reducing the amount of food, you can also make a nutrition from the same products for girls.
Food number:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley, etc.= 100-250 g.
Squirrels:
- Cooked chicken breast = 400-500 g.
- Eggs, boiled = 3-5 pcs.
- Cottage (low -fat) = 200 g.
- Kefir (low -fat) = 1 cup
Vegetables (fibers): 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 should be excess water.
Approximate circuit of strength:
- 07:40: Drink the mug
- 8:00: They ate oatmeal, cheese sandwich, 2 eggs.
- 10-11 hours: a piece of chicken, egg, fig.
- Lunch: Chicken or meat, rice, vegetables, egg, washed with milk.
- After studying or work, before training (15-16 hours): vegetables and a few eggs, so it doesn't overload it and it was hard or better, to drink protein code!Wonderful absorbed and very useful!
- After training, they ate meat, vegetables, pair of eggs, milk (carbohydrates, like rice, buckwheat, etc., it is better not worth it, "the body will have time for spent).
- Before you go to bed (at night): A package of fat cottage (200 g) and mug Kefir!Recommendation: Buying a cottage is not cheaper than 45-50 rubles, otherwise, you just eat coconut fat or other infection.
- In addition, drink some multivitamin some ("fit" 2 times a day, for example + fish oil, omega-3)!
I remind you of the approximate scheme!It all depends on your individual "reference point", which we talked about above.
In the way!I think you will be interested in reading about protein cocktails at home to get mass and losing weight.There you will learn the entire essence of cocktails and generally whether there are pound loss cocktails.
As you can see, there is no question of any hunger here!Why?Very simple!If the body eats a little, then it starts to save energy, because he thinks he's in danger.He does it, slowing down the metabolism, as well as a reduction of fat deposit, I.E.oily practically "not burning."
Moreover, if you have decided to start starving, then, after your "fault,", I have such deposits, because it will be before your "loss of" loss ", because it will be chased.
How to apply:
- Try eating carbohydrates (rice, buckwheat, etc.) to 6-7 hours, because, otherwise, the energy that is not spent by the end of the day will surely delay in the form of fat.
- The main part of carbohydrates (rice, etc.) should be after sleeping (for breakfast) and after training.
- Don't eat more than it is planned (after a while you can control the arrival and consumption of calories, but for now it is better to focus on numbers)
- After 6-7 hours, focus on proteins (meat, eggs, proteins, dairy products) and vegetables.
- At night, just a low -fat cottage and kefir.
What do you have to remember
- Power load + cardio faster "fat burns"
- Correcting your diet (diet) is the main weight loss key
- The training in the gym is focused on muscle growth (anabolism), not in fat combustion (catabolism)
- You have to spend more calories than you get
- Before you start losing pounds, calculate the "point that counts" so you understand what to start
- Try to customize food regarding "count count" so you lose 1-1.5 kg of fat per week
- Write down your paper results.If you do everything relatively, then the weight loss of weight will not work.You will suffer or lose muscle mass in a place along with fat
- The more muscles you have, the more you spend energy at rest