All people dream of being attractive.But only a few do something for it.In most cases, everything ends with one or two attempts to "sit on a diet", according to which people swim even more.Therefore, they notice the depression, bad mood, the well -being, the self -doubt and ultimately not themselves, as they say that sport is strong, and all stars have achieved this with plasticity and liposuction, and of course the ordinary people who look good, only "such a constitution" and maybe even a tight bone.Isn't it time to mumble such nonsense in your breath and to take responsibility for your life in your own hands?
Too much noise has now increased for this topic.In almost every girl, the idea that she is fat.Often this is very reasonable because many actually start - just tin!In addition, the strangest thing begins when you start losing weight.Most go in the way here: "I want it to be easy, but to make the effect incredible!"That doesn't happen!These friends, then we have to carry out liposuction, which is in large and entire useless garbage because they only remove fat, but with the previous lifestyle, everything will return to its place.
In addition, some boys are involved with the same garbage.You read all possible strange recipes in the style “oatmeal on the water, with the berries of Coji, for losing weight in magazines about health that have to be stuffed for your pages for your pages with another useless super revolutionary recipe.
After all, I want to change, but nobody has the desire to move and strain.But the boys, if the muscle mass has become so simple or lose weight and would not be difficult in perfect form, it would be absolutely everything.Everyone wants to be attractive, but almost nobody wants to do something for it.
I talked about this in this Supermary article about which I received many reviews by post.Many thanks to subscribers and friends.
Not proper understanding
There are many strange schemes for weight loss and errors on this topic.I can highlight the following of the most common misunderstandings:
- The fitness studio best contributes to weight loss
- To remove the stomach, you have to download the press
- To lose weight, you have to eat less
Let us find out in order.Training with weights in the gym is mainly aimed at building muscle mass.This process is referred to as anabolism (from the Greek "ascent").And weight loss is the precisely opposite process called Katabolism.
Fat does not burn, it is oxidized under the influence of a large amount of oxygen so that the aerobic load (running, walking quickly, swimming, bicycle, etc.) as a method for burning fat, but at short notice, is more effective.
This.If you go fast and make a gym, going quickly will spend more fat in training at the same time.But do not hurry with conclusions.
The gym starts anabolic processes in your body, i.H. increases the amount of muscle mass.And as we know, the muscles spend a lot of energy.
For some reason, people often think about the press cubes exactly.I understand the press is a muscle!The same muscle as everyone else in your body, duck Why should some special rules have to act for it?
There is a separate article about the press and my author's information product.So don't miss it, there will be cool material!
Remember, a little higher, we said that classes in the gym are not as good as "fat" as aerobic load (running, swimming, bicycle, etc.)?Nevertheless, after an hour of intensive run, you can fill all calories with glasses or chocolate.Tin, right?
You run for an hour and then you ate a little and that's it.What is the point?How to finally lose weight?
Now I will explain everything.To lose weight, you have to act in the complex.Food adjustment + physical activity.Thank you, cap, tell me?OK.How do I make it competent?Lose a minimum of muscles with maximum fat loss?About this next.
How to lose weight quickly at home."State Point"
Why exactly at home?Because first you have to configure your diet !!!And for that they don't even have to leave the house.
Physical exercises are necessary for the formation of a beautiful body, but they have to start with nutrition.
So we found that an increase in physical activity cannot be distributed.Now I tell you how to do it so that your food helps you to lose weight.Does it seem unreal?After all, it is much more logical not to eat or eat a few times a day, right?
NO!And this is the most common mistake of most people.Let us find out in order.
I said earlier in articles that if you need more food, I gained weight.If you are less, if you need as much as you need, you will lose weight unchanged.
But what does it mean: "How much is needed"?This is the so -called "balance point".If you eat so many calories, this is necessary for your life.
As you calculate it, I will write a little further below, but at the moment we will find out how the energy of the energy for your body works normally:
- Energy supply of peace
- Energy clipper in an active condition
The rest is less important.So.Energy authority, this is the energy that we spend in peace.The body constantly consumes energy, even in a dream!It digested food, restores, controls the body temperature, looks short, regardless of your movements, and all of this requires energy!
Energy etc. in an active state includes all of your physical activity per day.In addition, this is not only physical activity in the gym, but also how much they have during the day and other movements that they do every day.
That is understandable.Now let's go to the "State Point".
To calculate it, you have to do the following: distribute your meals 6-7 times a day.Every day in every meal you eat with the same meal (not in the sense of constant breakfast, lunch and dinner, for example only eggs, and in every meal the menu is lower every day).It is important not to experience hunger.Eat without forced restrictions.
This does not mean that you have to eat in every meal.No.The amount of food consumed does not change, they simply eat more often and the right food in small portions.The more you eat, the faster your metabolism.The less often they eat in large portions, the slower it is.
Every day we weigh and take into account the total number of calories a day.After a week, add calories in all days and share this by the number of days (around 7, if in one week).It will be your starting point.Where we "press" on the way to your weight loss.
It won't be easy.Maybe it seems too complicated to them.Understand to become what you weren't, you have to do what you didn't do.Not everything is difficult and scary as they might seem.Learn to leave the comfort zone.This is the only way with which a beautiful body is built.
"Diet" for weight loss
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 have no need.On the contrary, we usually learned to get "more and more", this is the rule of survival.
I prefer to use the expression "correct nutrition".And what else can you call the food that makes you healthier, more beautiful and ultimately disciplined?After all, the body is a chemistry that absorbs everything they thrown into it.And the different infections into them, the earlier the system fails.
Products should be cooked the next day in the evening and laid them out in different containers (I only placed 2-3 containers and simply distributed evenly for the whole day for 6-7 meals).
This program focuses more on men with average daily energy costs (1500-2000 kcal per day).By reducing the amount of food, you can also make diet of the same products for girls.
Number of foods:
Carbohydrates:
- Rice, buckwheat, oatmeal, barley etc. = 100-250 g.
Squirrel:
- Cooked chicken breast = 400-500 g.
- Eggs, cooked = 3-5 STCs.
- House cheese (low -fat) = 200 g.
- Kefir (low -fat) = 1 cup
Vegetables (fiber): As much as you want, without restrictions
Fett: Basically omega-3 (fish oil can be in capsules)
Water: Drink a lot!3-4 liters a day!The body should not feel thirst.There should be excess water.
Approximately circuit:
- 07:40: drank a cup of water
- 8:00: You ate oatmeal, sandwich with cheese, 2 eggs.
- 10-11 hours: a piece of chicken, egg, Fig.
- Lunch: chicken or meat, rice, vegetables, egg, washed off with milk.
- After studying or working before training (15-16 hours): vegetables and a few eggs, so as not to overload it, and it was difficult or even better, drink a protein cocktail!Wonderfully absorbed and very useful!
- After training, they ate meat, vegetables, a few eggs, milk (carbohydrates such as rice, buckwheat, etc. It is better not worth it, "it will go in fat", the body has no time to spend).
- Before going to bed (at night): a pack of fat -soaked hut cheese (200 g) and a cup of kefir!Recommendation: Buying cottage cheese is not cheaper than 45-50 rubles, otherwise you will only eat coconut fat or another infection.
- You also drink some multivitamins ("complicated" twice a day, for example + fish oil, omega-3)!
I remind you of 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 win mass and weight loss.There you will learn the entire essence of the data from cocktails and in general whether there are cocktails for weight loss.
As you can see, there is no question of a hunger here!Why?Very easy!If the body eats little, it starts to save energy because it believes that it is in danger.He does this, slows down the metabolism and reduces the waste of fat deposits, i.e.H. fat practically "does not burn".
If you decided to starve according to your stupidity, then the body is after its "collapse", d.H. If you say: "Well, this diet is in fig, there is still no point out of it, I have such a constitution.
How to use it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 6 p.m. to 7 p.m., otherwise the energy that was not spent until the end of the day will certainly be delayed in the form of fat deposits.
- The main part of the carbohydrates (rice, etc.) should be after sleep (for breakfast) and after training.
- Do not eat more than how much it is planned (after a while you can control the arrival and consumption of calories, but at the moment it is better to concentrate on the numbers).
- Concentrate on proteins (meat, eggs, protein, dairy products) and vegetables after 6 p.m. to 7 p.m.
- Only cheap cottage cheese and kefir at night.
What you have to remember
- Electricity load + cardio faster "fat fire"
- Correcting your diet (nutrition) is the main key to weight loss
- Training in the gym is aimed at muscle growth (anabolism) and not on fat burning (catabolism)
- You have to spend more calories than you get
- Before losing weight, calculate your "counting point" so that you can understand what to do
- Try to adapt your food in terms of the "counting point" so that you lose 1-1.5 kg of fat per week
- Write down your results on paper.If you do relatively everything, a high weight loss does not work.You will stomp on the spot or lose muscle mass together with fat
- The more muscles you have, the more you spend energy in peace