Everyone dreams of being attractive.But few do anything for this.In most cases, it all ends at one or two attempts to "sit on a diet" after that people swim more.Therefore, depression, weak mood, well-being, self-doubt and eventually you are unaware of how you say that the sport is strong, and all the stars have achieved this with the liposuction and liposuction, and of course ordinary people look good, just "such constitution", and maybe even narrow bones.Isn't it time to stop mocking the nonsense under your breath and taking responsibility for your life in your own hands?
Too much sound has increased around this topic now.In almost every girl, the idea that she's fat.Often, this is very reasonable, as many people start themselves - just tin!Moreover, the strange one starts when they start to lose weight.Most go here: "I want it to be easy, but to make an amazing impression!"This doesn't happen!These, friends, then we must do liposuction, which, in large -scale, is useless waste, because you only produce fat, but in the previous way of life, everything will return to its place.
Moreover, some men are involved in the same garbage.They read a variety of strange recipes, in style: "oatmeal on water, with coji berries, for weight loss" in health magazines, which for promotions must be stuffed with another useless super revolutionary recipe for their pages.
After all, I want to change, but no one has the desire to move and tension.But men, if the muscle mass develops so easy, or loses weight and in perfect form will not be difficult, then everything will be.Everyone wants to be interesting, but almost no one wants to do something for this.
I'm talking about this in this Supermary article, where I receive a lot of reviews by post, thank you very much to my customers and friends.
Incorrect understanding
There are many strange schemes for weight loss, as well as mistakes on this topic.From the most common misunderstanding, I can highlight the following:
- The best gym contributes to weight loss
- To remove the stomach, you need to download the newspaper
- To lose weight, you need to eat less
Let's think in order.Heavy training at the gym is intended primarily to build muscle mass.This process is called anabolism (from the "increase" of Greek).And weight loss is the right opposite process that names catabolism.
Fat is not burning, it is oxidized under the influence of a large amount of oxygen, so aerobic load (walking, fast walking, swimming, bicycle, etc.) will be more effective as a fat burning method, but in the short term.
Them.If you walk fast and the gym, then walking fast will spend more fat in the same amount of time in training.But don't rush into conclusions.
The gym will launch the anabolic process in your body, which is to increase the amount of muscle mass.And the muscles, as we know, spend a lot of energy.
For some reason, people think so, often, right about newspaper cubes.Understand the newspaper is muscle!The same muscles like the rest of your body, ducks why should some special rules take for it?
About the newspaper, there will be a separate article, as well as my author's information product, so don't miss it, there will be cool ingredients!
Remember, a little higher we say that the class in the gym is not very good "burning fat" as a aerobic load (running, swimming, bicycle, and more)?But, for example, after an hour of intense walking, you can fill all the calories that spend a couple with a glass of milk or chocolate.Tin, huh?
You run for an hour, and then you eat a little and that's it.What's the point?How, after all, lose weight?
Now I will explain everything.To lose weight, you must act on the complex.Food adjustment + physical activity.Thanks, cap, tell me?Ok.How to do it efficiently?Loss of muscle minimum, with maximum fat loss?About this next.
How to lose weight quickly at home."Statter's point"
Why is it right at home?Because, first of all, you need to configure your diet !!!And for this you don't have to leave the house.
Physical training is required for beautiful body formation, but you need to start with nutrition.
Therefore, we find that an increase in physical activity cannot be released.Now I'll tell you how to do it so that your food helps you lose weight.Does it look unreal?After all, it's more logical to stop eating or eating several times a day, right?
No!And this is the most common mistake for most people.Let's think in order.
I have said earlier in the article that if you eat more than you need, then you gain weight, if you are low, then you lose weight, if as much as you need, then the weight does not change.
But what does it mean: "How much is needed"?This is a "balance point".When you eat a lot of calories needed for your life.
How to calculate it I will write a little below, but for now we will find out what energy is made for your body to work normally:
- Peace Training
- Energy tender in active state
The rest is less important.So.Energy holding, this is the energy we spend to rest.The body always uses energy, even in dreams!He digests food, restores, controls body temperature, acts short, regardless of your movement, and all this requires energy!
Energy and other active conditions include all your physical activity daily.Moreover, this is not only the physical activity in the gym, but also how much you do during the day and other movements you make every day.
This is understandable.Now let's switch to the "Statter's point".
To calculate, you need to do this: distribute your food 6-7 times a day.You eat, every day, in every meal of the same meal (not in the sense of always breakfast, lunch and dinner, for example, just eggs, and in every meal, every day the same, the menu will be lower).It is important not to experience hunger.Eat without forced restrictions.
This does not mean that you need to eat in every meal.No.The amount of food used will not change, you will only eat more often and the right foods, in small portions.The more often you eat, the faster your metabolism.Less often you eat in a large area, slower.
Every day is heavy and consider the amount of calories daily.After a week, add calories throughout the day and divide by number of days (by 7, if in a week).It will be your starting point.Where we will "push" on our way to your weight loss.
It won't be easy.Maybe it will look too complicated for you.Understanding to be what you haven't done, you need to do what you don't do.Not everything is as difficult and scary as you see.Learn to leave a comfortable zone.This is the only way the body is beautifully built.
“Diet” for weight loss
Why do I put the word "diet" in the quotation sign?Yes, I don't like this word, because "diet" involves 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 learn to get "more", this is a rule of survival.
I prefer to use the phrase "proper nutrition."And what else can you name food that makes you healthier, more beautiful, and finally disciplined?After all, the body is a chemical station that absorbs everything you have "threw" into it.And more different infections enter it, the earlier the system fails.
The product should be cooked in the evening (as I did) for the next day and put it in a different container (I only put 2-3 containers and only distribute evenly for the rest of the day, for 6-7 servings).
The 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 diet from the same product for girls.
Number of foods:
Carbohydrates:
- Rice, buckwheat, oats, barley, etc. = 100-250 g.
Squirrel:
- Baby chicken boiled = 400-500 g.
- Eggs, boil = 3-5 pcs.
- Cottage cheese (low -Fat) = 200 g.
- Kefir (low -fat) = 1 cup
Vegetables -Sharing (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 cannot feel thirsty.There should be excess water.
Estimated power circuit:
- 07:40: Drink a cup of water
- 8:00: They eat oats, sandwiches with cheese, 2 eggs.
- 10-11 hours: piece of chicken, eggs, figs.
- Lunch: chicken or meat, rice, vegetables, eggs, washed with milk.
- After studying or working, before training (15-16 hours): vegetables and some eggs, so as not to burden it and difficult or, better, drink a protein cocktail!Happy to be absorbed and very useful!
- After training, they eat meat, vegetables, some eggs, milk (carbohydrates, such as rice, buckwheat, etc., better not worth it, "it will be fat," the body will not have time to spend).
- Before bed (at night): a pack of baked cottage cheese (200 g) and a cup of kefir!Recommendation: Buy cottage cheese is no cheaper than 45-50 rubles, otherwise you only eat coconut fat or other infections.
- Plus, drink some multivitamins ("Compibes" 2 times a day, for example + fish oil, omega-3)!
I remind you of the budget scheme!It all depends on your individual's "reference point", which we talk about above.
By the way!I think you will be interested in reading about the protein cocktail at home to get mass and weight loss.There you will learn the entire essence of cocktail data and in general whether there is a cocktail for weight loss.
As you can see, there is no question about hunger here!Why?So simple!If the body eats a little, then it starts to save energy, because he thinks he is in danger.He did this, slowed down the metabolism, and reduced the waste of fat deposits, which is the practical fat "non -burning."
Moreover, if you, with your stupidity, decide to start starvation, then the body, after your "breakdown", that is, when you say to yourself: "This diet is in the diagram, still absurd from it, I have a better constitution, better."
How to apply it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 6-7 pm, because, otherwise, the energy that is not spent at the end of the day will surely be postponed 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 planned (after a while, you can control the arrival and use of calories, but now it is better to focus on numbers)
- After 6-7pm, focus on protein (meat, eggs, proteins, dairy products) and vegetables.
- At night, only low cheese and low kefir.
What you need to remember
- Power load + cardio faster "burns fat"
- Your diet correction (diet) is the key to weight loss
- Exercise in the gym is intended for muscle growth (anabolism), and not on fat burning (catabolism)
- You must spend more calories than you can
- Before you start to lose weight, calculate your "calculation point" until you understand what to start
- Try adjusting your food on "calculation point" until you lose 1-1.5 kg of fat per week
- Write your results on paper.If you do everything relatively, then high weight loss will not work.You will suck in place, or lose muscle mass with fat
- The more muscles you have, the more you spend the energy to rest