All people dream of being attractive.But few do everything about it.In most cases, it all ends in one or two attempts to "sit on a diet", after which people swim even more.Therefore, depression, bad mood, well -being, self -awareness, and in the end you do not notice how you say that sports are strong and all the stars have achieved this with plasticity and liposuction and of course, ordinary people who look good, just "such a constitution" and maybe even a 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 has risen around this topic now.In almost every girl the idea of being fat.Often this is very reasonable, because really many start - just tin!In addition, the most sophisticated starts when they start to lose weight.Most go here on the road: "I want it to be easy, but to make the effect amazing!"This is not happening!These friends, then we have to make liposuction, which is generally useless, because you just remove fat, but with the previous lifestyle, everything will return to its place.
In addition, some boys deal with the same garbage.They read all kinds of strange recipes, in the style of: "Oatmeal of water, with the fruits of Koji, for weight loss" in health magazines, which must be stuffed with another useless revolutionary recipe for their pages for promotion.
After all, I want to change, but no one is the desire to move and tension.But boys, if muscle mass gets so simple or lose weight and are in perfect shape, it would not be difficult, then absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do something about it.
I talked about this in this article by supermarar, for which I received many reviews by mail, 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 I can emphasize the following:
- Fitness best contributes to weight loss
- To remove the stomach, you must download the press
- To lose weight, you must eat less
Let's understand it in order.Fitness weight training is mainly aimed at building 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, oxidized under the influence of a large amount of oxygen, so the aerobic load (running, fast walking, swimming, bicycle, etc.) will be more effective as a method of burning fat, but in the short term.
These.If you take a quick walk and a gym, then fast walking will spend more fat at the same time in workouts.But don't rush to conclusions.
Fitness will launch anabolic processes in your body, ie.will increase the amount of muscle mass.And the muscles, as we know, spend a huge amount of energy.
For some reason, people think they are often right for the press cubes.Understand that the press is a muscle!The same muscle as everyone else in your body, Duck Why should some special rules act?
There will be a separate article as well as my author's information product, so don't miss, there will be cool material!
Remember that a little taller we said that the classes in the gym are not as good "burning fat" as the aerobic load (running, swimming, bicycle, etc.)?However, for example, after an hour of intense running, you can fill all the calories spent with a pair of cups of milk or chocolate.Tin, huh?
You run for an hour, then you ate a little and that's it.What is the point?How do you lose weight after all?
Now I will explain everything.To lose weight, you must act in the complex.Food adjustment + physical activity.Thank you, Cap, tell me?Okay.How do I make it competent?Loss of a minimum of muscles with maximum fat loss?For that next.
How to lose weight quickly at home."Statter Point"
Why exactly at home?Because, first of all, you have to configure your diet !!!And that's why you don't even have to leave the house.
Exercise is necessary for the formation of a beautiful body, but you need to start eating.
So, we realized that an increase in physical activity could not be distributed.Now I'll tell you how to do it so that your food helps you lose weight.Does it seem unreal?After all, it's much more logical to just stop eating or eating several times a day, right?
No!And this is the most common mistake for most people.Let's understand it in order.
I have already said earlier in articles that if you eat more than you need, then you gain weight, if you are less, then you lose weight, if necessary, then the weight is unchanged.
But what does it mean: "How necessary"?This is the so -called "point of balance".When you eat so many calories that it is necessary for your life.
How to calculate it, I will write a little below, but for now we will understand what the energy of energy is so that your body can function normally:
- Energy Travels of Peace
- Energy offers in active condition
The rest is less important.So.Energy retention, this is the energy we spend at rest.The body is constantly consuming energy, even a dream!It absorbs food, restores, controls body temperature, acts briefly, regardless of your movements and all this requires energy!
Energy, etc.In active condition, they include all your physical activity per day.In addition, it is not only physical activity in the gym, but also how much you have gone during the day and other movements that you do on a daily basis.
This is understandable.Now let's move on to Statter Point.
To calculate it, you must do this: distribute your dishes 6-7 times a day.Eat every day, at every meal of the same food (not in the sense constantly for breakfast, lunch and dinner, such as only eggs and in every meal every day, the menu will be less).It is important not to experience hunger.Eat without compulsory restrictions.
This does not mean that you should eat at every meal.No.The amount of food consumed will not change, you will simply eat more and more food, in small portions.The more you eat, the faster your metabolism.The less you eat in large portions, the more slow it is.
Weigh and consider the total number of calories a day every day.After a week, add calories on all days and divide the number of days (by 7 if in a week).This will be your starting point.Where we will "push" on the way to your weight loss.
It won't be easy.It may seem too complicated.Find out to become what you didn't have, you have to do what you didn't do.Not everything is difficult and scary as you can look.Let's learn to leave the comfort zone.This is the only way that 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 "diet" includes restrictions and the human body does not like to be restricted to something because hundreds of thousands of years do not need that.Usually, on the contrary, we have learned to get "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 "throw" into it.And the more different infections enter it, the earlier the system fails.
The products should be prepared in the evening (as I do) for the next day and place them in different containers (I put only 2-3 containers and just distribute evenly for the whole day, for 6-7 meals).
This scheme is more focused on men with average daily energy costs (1500-2000 kcal per day), but by reducing the amount of food, you can also make a diet from the same products for girls.
Number of food:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley and more.= 100-250 g.
Squirrels:
- Boiled chicken breasts = 400-500 g.
- Eggs, boiled = 3-5 pcs.
- Cottage cheese (low -fat) = 200 g.
- Kefir (low -tissue) = 1 cup
Vegetables (fiber): as much as you want without restrictions
Fat: Generally 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 chain:
- 07:40: drank a glass of water
- 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 training or work, before training (15-16 hours): vegetables and several eggs so you don't overload it and it was difficult or better yet, drink a protein cocktail!Adorable and very useful!
- After workouts, they ate meat, vegetables, several eggs, milk (carbohydrates such as rice, buckwheat, etc., better not worth it, "it will go into fat", the body will not have time to spend).
- Before going to bed (at night): Fat pack -cheese (200 g) and a glass of kefir!Recommendation: Buy cottage cheese is not cheaper than 45-50 rubles, otherwise you just eat coconut fat or other infection.
- Plus, drink some multivitamins some ("compliments" 2 times a day, for example + fish oil, omega-3)!
I remind you of an approximate scheme!It all depends on your individual "reference point", which we talked about.
By the way!I think you will be interested in reading about protein cocktails at home for gaining weight and weight loss.There you will learn the whole essence of cocktails and generally whether there are cocktails for weight loss.
As you can see, there is no question of hunger here!Why?Very simple!If the body eats a little, it begins to save energy because it thinks it is in danger.It does this, slows down metabolism, and reduces fat waste, ie.Fat practically "does not burn".
In addition, if you have decided to start starving, then your body, after your "breakup", ie.When you say, "Well, this diet is in FIG, it still doesn't make sense from it, I have such a constitution, it's better to eat this cool cake!", It will accumulate fat deposits, even more than before it is "weight loss" because it will happen, it will happen, it will happen again, because it should be "weakening" again, because it should be, because it will be "weakening", because it should be "weakened".Again, before it is "weight loss".
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) up to 18-7 hours, otherwise the energy that is not consumed until the end of the day will certainly be delayed in the form of fat.
- The bulk of carbohydrates (rice, etc.) should be after sleep (for breakfast) and after exercise.
- Eat no more than how much it is (after a while you can control the arrival and consumption of calories, but for now it is better to focus on the numbers)
- After 6-7 hours, focus on proteins (meat, eggs, proteins, dairy products) and vegetables.
- At night, only low in fat and kefir.
What do you have to remember
- Power + cardio more faster "fat burning"
- Correction of your diet (diet) is the main key to weight loss
- Fitness training is aimed at growth of muscles (anabolism) rather than to burn fat (catabolism)
- You should spend more calories than you get
- Before you begin to lose weight, calculate your “counting point” so you can find out what to start
- Try to adjust your food with respect to the "counting point" so you lose 1-1.5 kg of fat a week per week
- Write your results on paper.If you do everything relatively, then high quality weight loss will not work.You will step in place or lose muscle mass along with fat
- The more muscles you have, the more you spend energy at rest