Every person dreams of being attractive.But few do anything for that.In most cases, each one or two attempts ends to "sit in diet" and then people swim even more.Therefore, depression, bad mood, prosperity, self -confidence and eventually do not realize how you say that sport is strong, and all the stars have achieved it with plasticity and liposuction, and of course the good -looking ordinary people, just such a constitution, and maybe even a narrow bone.Isn't it time to stop such stupid things under your breath and take responsibility in your own hands?
Too much noise has risen around the subject.Almost every girl has the idea of being fat.Often this is very reasonably because many people really start - just tin!In fact, the strangest starts when they start to lose weight.Most people go here, "I want to be easy, but make the effect incredible!"This doesn't happen!These are friends, you need to do liposuction, which is usually useless, because it only removes fat, but with the previous lifestyle everything returns to its place.
In fact, some guys are involved in the same garbage.All kinds of strange recipes have been read in the following style: "Oatmeal on the water, with coji berries, for weight loss" in health journals, which must be filled as another useless super revolutionary recipe for promotion.
After all, I want to change it, but no one is the desire for movement and tension.But the guys, if the mass of muscle was so simple or losing weight and in perfect shape, would not be difficult, then it would be absolutely everything.Everyone wants to be attractive, but almost no one wants to do something for it.
This is what I talked about in this Supermary article, which I received a lot of reviews in e -Mail, thank you very much to the subscribers and friends.
Not correct understanding
There are many strange schemes for weight loss and the subject.From the most common misconception I can highlight the following:
- The gym best contributes to weight loss
- You need to download the press to remove the stomach
- You need to eat less to lose weight
Invent in order.Workout with weights in the gym is primarily aimed at the construction of muscle mass.This process is called anabolism (from the Greek "rise").And weight loss is the exact opposite process that calls catabolism.
Fat does not burn, oxidizes large amounts of oxygen, so aerobic load (running, fast walking, swimming, bicycle, etc.) will be more effective than fat burning, but in the short term.
Those.If you take a quick walk and a gym, quick walking will spend more fat during the same time during training.But don't rush with conclusions.
The gym starts anabolic processes in its body, which increases 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 press cubes.Understand that the press is muscle!The same muscle as all the rest of your body, why do the duck have a special rule for it?
There will be a separate article on the press and my author's information product, so don't miss it there will be cool material!
Remember to be a little taller, we said that the classes in the gym are not as well as "burning fats" as aerobic load (running, swimming, bicycle, etc.)?But still, for example, after an hour of intense run, you can fill all the calories filled with a couple of glasses of milk or chocolate.Tin, huh?
You run for an hour, then you ate a little and that's it.What's the point?After all, how to lose weight?
Now I explain everything.You must act in the complex to lose weight.Food setting + physical activity.Thank you, Cap, tell me?Okay.How to do it in a competent way?At least loss of muscles with maximum fat burning?This is as follows.
How to quickly lose weight at home."Statter Point"
Why exactly at home?Because above all you have to configure nutrition !!!And you don't even have to leave the house.
Physical exercises are needed to form a beautiful body, but you need to start with nutrition.
So we realized that one increase in physical activity cannot be sold.Now I'll tell you how to do so that your food will help you lose weight.Do you seem to be unrealistic?After all, it is much more logical to stop eating or eating a few times a day, right?
Not!And this is the most common mistake of most people.Invent in order.
I have already said in the articles that if you eat more than you need, you will gain weight, if you are less, you lose weight, if you need as much as you need, the weight is unchanged.
But what does it mean "how much is needed"?This is the so -called "equilibrium point".If you eat as many calories you need for your life.
How to calculate, I write a little bit, but for the time being we figure out what the energy of energy is so that your body works normally:
- The energy production of peace
- Energy tenders in active condition
The rest are less important.So.Preservation of energy, this energy we spend on relaxation.The body is constantly consuming energy, even in a dream!It digests food, restores, controls body temperature, briefly, regardless of its movements, and it requires energy!
Energy, etc.In fact, this is not only physical activity in the gym, but also how much it went through the day and other movements that you do daily.
This is understandable.Now let's move on to the "Statter point".
You have to do this to calculate it: Divide your food 6-7 times a day.Eat every day, in every meal of the same food (not for breakfast, lunch and dinner, such as eggs, and every day, every day, you will be lower than the same menu).It is important not to experience starving.Eat without forced restrictions.
This does not mean to eat every meal.Not.The more often you eat, the faster your metabolism.The less often you eat in most parts, the slower it.
Measure and consider your daily calorie number.After a week, add calories every day and share the number of days (7 if in a week).This will be your starting point.Where we "press" on the road to weight loss.
It won't be easy.Maybe it seems too complicated to you.You understand that you should become what you were not, you have to do what you did not.Not everything is difficult and awesome as it may seem.Learn to leave the comfort zone.This is the only way to build a beautiful body.
"Diet" to lose weight
Why did I put the word "diet" in quotation marks?Yes, I just don't like this word because the "diet" contains restrictions and the human body does not like to limit itself to something because hundreds of thousands of years do not have such a need.Usually, on the contrary, we learned to acquire more and more, this is the rule of survival.
I'd rather use the term "proper nutrition".And what else can you name the food that makes it healthier, nicer and eventually more disciplined?After all, the body is a chemical station that is absorbed by everything he "threw".And the more different infections, the sooner the system fails.
The products should be cooked in the evening (like me) for the next day and placed in various tanks (I only put 2-3 containers and simply distribute evenly all day, 6-7 meals).
This system focuses on men with average daily energy costs (1500-2000 kcal a day), but can also make a diet for girls by reducing the amount of food.
Number of food:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley, etc.= 100-250 g.
Squirrels:
- Cooked chicken breast = 400-500 g.
- Egg, cooked = 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 the omega-3 (fish oil, can be in capsules)
Water: Drink a lot!3-4 liters daily!The body should not feel thirst.It should be excess water.
Approximate circuit:
- 07:40: drank a mug of water
- 8:00: Eat oatmeal, sandwich cheese, 2 eggs.
- 10-11 hours: a piece of chicken, eggs, illustration.
- Lunch: chicken or meat, rice, vegetables, eggs, with milk.
- After learning or work, before training (15-16 hours): vegetables and some eggs to avoid overloading and difficult or even better, drink a protein cutter!It is absolutely absorbed and very useful!
- After training, meat, vegetables, some eggs, milk (carbohydrates such as rice, buckwheat, etc.
- Before bedtime (night): a pack of fatty burnt cottage cheese (200 g) and a mug kefir!Recommendation: Buying a curd is not cheaper than 45-50 rubles, otherwise you will only eat coconut fat or other infections.
- Plus, drink some multivitamins ("complicated" twice a day, for example + fish oil, omega-3)!
Remind it for an approximate scheme!It all depends on the unique "reference point" we talked about above.
Anyway!I think you are interested in reading protein cocktails at home to gain weight and weight loss.Here you learn the entire essence of cocktail data, and in general, there are cocktails for weight loss.
As you can see, there is no starvation here!Why?Very simple!If the body eats little, it starts cleaning energy because it thinks it is in danger.It does this, slows down your metabolism and reduces the waste of fat deposits, that is, fat is virtually "not burning".
In fact, if you decided to start starving with your stupidity, the body, after the demolition, that is, when you say to yourself, "Well, this diet is in Figure 2, I still have no sense, I have such a constitution, it is better to eat this cool cake!"
How to apply:
- Try to eat carbohydrates (rice, buckwheat, etc.) from 18 to 7 pm, because otherwise the energy that has not been spent by the end of the day will probably be delayed in the form of fat deposits.
- The main part of carbohydrates (rice, etc.) should be after sleeping (for breakfast) and after training.
- Eat how much they are planning (you can check your calorie arrival and consume after a while, but now it's better to focus on numbers)
- After 18-17, focus on proteins (meat, eggs, protein, dairy products) and vegetables.
- At night only low greasy curd and kefir.
That you have to remember
- Power load + cardio faster "burn fat"
- Diet Correction (Diet) The main key to weight loss
- The gym workout is aimed at muscle growth (anabolism) and not for fat burning (catabolism).
- You have to spend more calories than you get
- Before you start starting weight loss, calculate the “count point” to understand what to start
- Try to set food for the “Counting Point” to lose 1-1.5 kg of fat per week
- Describe your results on paper.If you do everything relatively, high quality weight loss will not work.In place, or loses muscle mass with fat
- The more muscles you have, the more energy you spend in rest