All people dream of being attractive.But few do anything about it.In most cases, everything ends in one or two attempts to "sit on a diet" after which people swim even more.Therefore, depression, bad mood, prosperity, confidence, and ultimately you do not notice how you say that the sport is powerful and all stars have achieved this with plasticity and liposuction, and of course ordinary people who look good, just such a constitution.Isn't it time to stop confusing such nonsense under your breath and take responsibility for your life in your hands?
A lot of noise has increased around this issue now.In almost every girl, the idea is fat.Often, this is very reasonable, because many start themselves - just tin!In addition, the strangest begins when they start losing weight.Most go here in the way: "I want it to be easy, but to make the result incredible!"This is not the case!These, friends, then we have to do liposuction, which, in general, are useless rubbish, because you simply remove fat, but with the previous lifestyle, everything will return to its place.
In addition, some guys deal with the same garbage.They read all the strange recipes, in the style: "Oat in the water, with the Coji berries, for weight loss" in health magazines, which for promotion should be filled with another useless super revolutionary recipe for their pages.
After all, I want to change, but no one is in the desire to move and drain.But the children, if the muscle mass grew so simple, or losing weight and be in perfect form would not be difficult, then it would be absolutely everything.Everyone wants to be attractive, but almost no one wants to do something about it.
I talked about this in this supermary article, for which I received many post -mail reviews, thank you very much for subscribers and friends.
Is not correct understanding
There are many strange weight loss plans as well as errors on this subject.Of the most common misconceptions, I can point out the following:
- Gym contributes better to weight loss
- To remove the stomach, you must download the type
- To lose weight, you must eat less
Let's understand it in turn.Weight training in the gym is mainly aimed at building muscle mass.This process is called anabolism (by the Greek "rise").And weight loss is the exact opposite process that calls catabolism.
Fat does not burn, oxidized under the influence of a large amount of oxygen, so that the aerobic load (running, fast walking, swimming, bike, etc.) will be more effective as a fat burning method, but in the short term.
Those.If you are walking quickly and gym, then fast walking will pass more fat at the same time in training.But don't rush with conclusions.
The gym will begin anabolic processes in your body, ie increase the amount of muscle mass.And the muscles, as we know, spend a huge energy.
For some reason, people think about it, often for exactly the type cubes.Understand that the guy is a muscle!The same muscle with everyone else in your body, Duck why do some special rules have to act?
Regarding the press, there will be a separate article as well as my author's information product, so don't miss out, there will be cool material!
Remember, a little higher, we said that the lessons in the gym are not so good "burning" as an aerobic load (running, swimming, bike, etc.)?But still, for example, after an hour of intense route, you can fill all the calories spending a pair of 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 meaning?How, after all, to lose weight?
Now I'll explain everything.To lose weight, you must act on the band.Food adaptation + physical activity.Thank you, lid, tell me?OK.How to do it satisfactorily?Losing at least muscles, with maximum fat losses?For this next.
How to lose weight quickly at home."Simal point"
Why exactly at home?Because, first of all, you need to configure your diet !!!And that's why you don't even have to leave home.
Physical exercises are essential for the formation of a beautiful body, but you need to start with diet.
So we understood that an increase in physical activity cannot be dissolved.Now I will tell you how to do it so that your food helps you lose weight.Does it look unreal?After all, it is much more reasonable to stop eating or eating sometimes a day, right?
No!And this is the most common mistake of most people.Let's understand it in turn.
I have already told articles earlier that if you eat more than you need, then you gain weight, if you are less, then you lose weight, if you need the weight, then the weight remains unchanged.
But what does it mean: "How much does it need"?This is so -called "balance point".When you eat so many calories necessary for your life.
How to calculate it I will write a little further, but for the time being we will understand what the energy of energy is to operate on your body:
- Energy Education of Peace
- Energy offers in active state
The rest are less important.So.Conservation of energy, this is the energy we spend on calm.The body constantly consumes energy, even in a dream!It drops food, restores, controls body temperature, acts briefly, regardless of your movements and all require energy!
Energy etc.In an active state it includes all your physical activity a 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 daily.
This is understandable.Now let's move on to the "fixed point".
To calculate it, you must do this: Distribute your meals 6-7 times a day.Eat every day at every meal of the same food (not in the sense of continuously for breakfast, lunch and dinner, for example, only eggs and every 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 have to eat at every meal.No.The amount of foods consumed will not change, you will eat the right food more often in small portions.The more often you eat, the faster your metabolism.The less often you eat in large portions, the slower it is.
Each day weigh and consider the total number of calories per day.After a week, add calories on all days and divide by the number of days (by 7, if in a week).Will be your starting point.Where we will "push" on the way to your weight loss.
It won't be easy.It may seem very complicated to you.Understand to become what you don't have, you have to do what you didn't do.Not everything is difficult and scary as it seems.Learning to leave the comfort zone.This is the only way in which a beautiful body is built.
“Diet” for weight loss
Why did I put the word "diet" in quotes?Yes, I just don't like this word, because the "diet" involves limitations and the human body does not want to limit itself to something, because hundreds of thousands of years have no need.Usually, on the contrary, we have learned to take "more and more", this is the rule of survival.
I prefer to use the phrase "proper nutrition".And what else can you call the food that makes you healthier, more beautiful and ultimately disciplined?After all, the body is a chemical station that absorbs everything you have "thrown" into it.And the more different infections enter it, the sooner the system fails.
The products should be cooked at night (as me) for the next day and place them in different containers (I only put 2-3 containers and simply distribute evenly for the whole day, for 6-7 meals).
This scheme focuses more on men at an average daily cost of energy (1500-2000 kcal a day), but by reducing the amount of food, you can also diet the same products for girls.
Food number:
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 (fibers): as much as you want, no restrictions
Fat: Basically, Omega-3 (fish oil, may be in capsules)
Water: Drink a lot!3-4 liters a day!The body should not feel thirsty.There should be excessive water.
Approximate circuit:
- 07:40: drank a mug of water
- 8:00: They ate oats, cheese sandwiches, 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 some eggs so that you do not overload it and it was difficult or, even better, to drink a protein cocktail!Absorbed and very useful!
- After training, they ate meat, vegetables, some eggs, milk (carbohydrates such as rice, buckwheat, etc., it is best not to be worth it, "will go to fat", the body will not have time to spend).
- Before going to bed (at night): a pack of fatty burners (200 g) and a candle mug!Recommendation: Buy Cottage Cheese is not cheaper than 45-50 rubles, otherwise eating coconut fat or other infection.
- In addition, drink some multivitamins ("compibes" 2 times a day, for example + fish oil, omega-3)!
I remind you of an approximate plan!It all depends on the individual "reference point", which we talked above.
By the way!I think you will be interested in reading about home protein cocktails to gain mass and weight loss.There you will learn the whole substance of cocktail data and generally 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 a little, then it begins to save energy because it believes it is in danger.It does this, slowing metabolism, as well as a decrease in waste of fat deposits, that is, fat is practically "burned".
In addition, if, from your stupidity, you have decided to start starving, then the body, after your "distribution", that is, when you say to yourself: "Well, this diet is in fig, there is no sense from it yet, I have such a constitution, it is better to eat it!"
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) by 6-7 pm, because otherwise the energy that was not spent by the end of the day will surely delay in the form of fat deposits.
- The main part of carbohydrates (rice, etc.) must be after sleep (for breakfast) and after training.
- Eat no more than how much it is planned (after some time, you can check arrival and calorie consumption, but at present it is best to focus on numbers)
- After 6-7 pm, focus on proteins (meat, eggs, protein, dairy products) and vegetables.
- At night, only low cottage cheese and kefir.
What to remember
- Loading power + heart faster "Burn Fat"
- Correction of your diet (diet) is the main key to weight loss
- Gym education is aimed at muscle development (anabolism), not fat burning (catabolism)
- You have to spend more calories than you get
- Before you start losing weight, calculate your "measurement point" so that you can understand what to start
- Try to customize your food about the "measurement point" so you lose 1-1.5 kg fat per week
- List your results on paper.If you do everything relevant, then high quality weight loss will not work.You will climb to your place or lose muscle mass along with fat
- The more muscles you have, the more you spend energy on calm