All people dream of being attractive.But few do anything for that.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, doubt, and finally you don't realize how it says the sport is strong, and all the stars have achieved it with plasticity and liposuction, and of course ordinary people who look good, just "such a constitution" and perhaps even a narrow bone.Isn't it time to stop muttering so absurd and take responsibility for your life in your own hands?
A lot of noise has increased around this topic now.In almost every girl, the idea that she is fat.Many times this is very reasonably, because in fact many start - just tin!Also, the strangest begins when they begin to lose weight.Most go here on the way: "I want it to be easy, but to make the effect amazing!"This does not happen!These friends, then we should do liposuction, which is generally useless, because you just remove fat, but with the previous way of life, everything will return to your place.
In addition, some guys are involved in the same garbage.They read all kinds of strange recipes, in the style of: “Oatmeal in the water, with coji berries, for losing weight” in health magazines, which for promotion should be filled with another super revolutionary useful recipe for their pages.
After all, I want to change, but no one is in the desire to move and strive.But the guys, if muscle mass grew so simple, or will lose weight and be in perfect shape would not be difficult, so absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do something for it.
I talked about this in this supermarket article, which I received a lot of criticism by mail, thank you to subscribers and friends.
It is not the correct understanding
There are many weird weight loss schemes as well as errors in this topic.Of the most common erroneous concepts, I can highlight the following:
- The gym is better contributing to weight loss
- To remove the stomach, you need to download the press
- To lose weight, you need to eat less
Let's find out in order.The training with weights at the gym is mainly intended to build 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 that the aerobic load (running, fast walking, swimming, bicycle, etc.) will be more effective as a fat burning method, but in the short term.
Those ones.If you take a quick walk and a gym, the quick walk will spend more fat in the same amount of time on training.But do not hurry with conclusions.
The gym will launch anabolic processes on your body, that is, it will increase the amount of muscle mass.And the muscles, as we know, spend a huge amount of energy.
For some reason, people often think exactly about the cubes of the press.Understand that 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 the information product of my author, so do not lose, there will be legal material!
Remember, a little louder, we said that the gym classes are not as well "burning fat" as aerobic load (running, swimming, bicycle etc.)?But still, for example, after an hour of intense race, you can fill all calories by spending a couple with milk or chocolate glasses.Lata, huh?
You run for an hour and then a little ate and that's it.What is the point?How, after all, lose weight?
Now I will explain everything.To lose weight, you should act in the complex.Food adjustment + physical activity.Thanks, cap, tell me?OK.How to do this with competence?Lose a minimum of muscles, with maximum fat losses?About it nearby.
How to lose weight quickly at home."Silent Point"
Why exactly at home?Because, first of all, you need to configure your nutrition !!!And for that, you don't even have to leave home.
Exercise is needed to form a beautiful body, but you need to start with nutrition.
So we find that an increase in physical activity cannot be dismissed.Now I will tell you how to make it so that your food helps you lose weight.Does it seem unreal?After all, it's much more logical to stop eating or eating a few times a day, right?
No!And this is the most common error of most people.Let's find out in order.
I have said earlier in articles that if you eat more than you need, it gains weight, if it is smaller, then loses weight, if necessary, the weight remains unchanged.
But what does this mean, "How much is necessary"?This is the "balance point" called so called.When you eat so many calories necessary for your life.
How to calculate it, I will write a little below, but for now we will find out what energy of the energy is composed for your body to function normally:
- Peace Training
- Energy proposals in an active state
The rest is less important.Then.Energy retention, this is the energy we spend at rest.The body constantly consumes energy, even in a dream!It digests food, restores, controls body temperature, acts in summary, regardless of its movements, and all this requires energy!
Energy label in an active state include all your physical activity per day.Also, this is not only physical activity at the gym, but also how much you were during the day and other movements you do daily.
This is understandable.Now, let's go to the "Startter Point".
To calculate it, you need to do this: distribute your meals 6-7 times a day.You eat every day at each meal of the same food (not constantly towards breakfast, lunch and dinner, for example, only eggs and each meal, every day the same thing, the menu will be smaller).It is important not to try hunger.Eat without forced restrictions.
This does not mean that you need to eat in all meals.No. The amount of food consumed will not change, you will only eat more often and the right food in small portions.The more you eat, the faster your metabolism is.The less you eat in large portions, the slower it is.
Every day weighs and consider the total number of calories per day.After a week, add calories every day and divide 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 very complicated to you.Understand to become what you weren't, you need to do what you didn't do.Not everything is difficult and scary, as you may seem.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" on quotes?Yes, I just don't like this word, because the "diet" involves restrictions, and the human body doesn't like to limit itself into something, because hundreds of thousands of years don't have this need.Usually, on the contrary, we learn 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 finally disciplined?After all, the body is a chemical station that absorbs everything you "threw" in it.And the most different infections enter, earlier the system fails.
Products should be cooked at night (like me) for the next day and put them in different containers (I put only 2-3 containers and simply evenly distribute all day for 6-7 meals).
This scheme is more focused on men with daily energy costs (1500-2000 kcal per day), but reducing the amount of foods, you can also diet the same products for girls.
Food number:
Carbohydrates:
- Rice, sarracene wheat, oats, barley, etc.= 100-250 g.
Squirils:
- Cooked chicken breast = 400-500 g.
- Eggs, cooked = 3-5 pcs.
- Cottage cheese (low fat) = 200 g.
- Kefir (bass -gord) = 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 a day!The body should not feel thirsty.There must be excess water.
Approximate power circuit:
- 07:40: Drank a mug of water
- 8:00: They ate oats, sandwich with cheese, 2 eggs.
- 10-11 hours: a piece of chicken, egg, fig.
- Lunch: Chicken or meat, rice, vegetables, egg, washed with milk.
- After studying or working, before training (15 to 16 hours): vegetables and some eggs, so as not to overload it and it was difficult or, even better, drink a cocktail of protein!Deliciously absorbed and very useful!
- After training, they ate meat, vegetables, some eggs, milk (carbohydrates, such as rice, sarracene wheat, etc., it is better not to be worth it: “it will be fat”, the body will not have time to spend).
- Before going to bed (at night): A package of burnt -burned cottage cheese (200 g) and a Kefir mug!Recommendation: Buy Cottage Cheese is not cheaper than 45-50 rubles;Otherwise, you just eat coconut fat or other infection.
- Also, drink some multivitamines some (“complicit” twice a day, for example, + fish oil, omega-3)!
I remember an approximate scheme!It all depends on your individual "reference point", about which we talked above.
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 all the essence of cocktail data and generally if there are cocktails for weight loss.
As you can see, there is no doubt of any hunger here!Why?Very simple!If the body eats little, then it starts to save energy, because it thinks it is in danger.He does this, reducing metabolism, and reducing the waste of fat deposits, ie fat practically "does not burn".
Also, if you, for your stupidity, have decided to start starving, then the body, after your "collapse", that is, when you say to yourself, "Well, this diet is in FIG, there is still no sense, I have a constitution, which it must be better that it will become more than fat deposits will become more than your" weight ".
How to apply it:
- Try to eat carbohydrates (rice, sarracene wheat etc.) until 18h to 19h, because otherwise the energy that was not spent at the end of the day will certainly be postponed 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 how planned (after a while, you can control the arrival and calorie consumption, but for now it is better to focus on numbers)
- After 6 pm to 7 pm, focus on protein (meat, eggs, proteins, dairy products) and vegetables.
- At night, only low cottage cheese and kefir.
What do you need to remember
- Energy load + faster cardio "burns fat"
- Correction of your diet (diet) is the main key to weight loss
- Academy training is intended for muscle growth (anabolism), not fat burning (catabolism)
- You must spend more calories than
- Before you start losing weight, calculate your "counting point" so you understand what to start
- Try to adjust your food from the "counting point" to lose 1-1.5 kg of fat per week
- Write down your results on paper.If you do everything relatively, high quality weight loss will not work.You will be stepping in place or lose muscle mass along with fat
- The more muscles you have, the more you spend energy at rest