Everyone dreams of being attractive.But few people do anything about it.In most cases, everything ends with one or two trying to "sit on your diet" and then people swim for more time.So, frustration, depression, well-being, self-doubt, and ultimately you don't notice how you say the sport is powerful, all the stars achieve this with plasticity and liposuction, of course, the ordinary people who look good, are just "a constitution like this," or even a narrow bone.Isn’t it time to stop mumbling under your breath and take responsibility for your life?
Now, the excessive noise of this topic has increased.In almost every girl, she is fat.Usually, this is very reasonable because indeed many people start themselves - just tin!And, most strangely, when they start losing weight.Most people go here in this way: "I hope it's easy, but to make the effect incredible!" This won't happen!These, friends, then we have to do liposuction, which is overall useless garbage because you just remove fat, but with the way you used to live everything back to where it is.
Also, some people engage in the same garbage.They read all kinds of weird recipes in a healthy way with the style of "oatmeal on water, with cogee berries, weight loss".
After all, I want to change, but no one craves exercise and stress.But if muscle mass becomes so simple or lose weight and it is not difficult to lose weight in a perfect form, then absolutely everything will be.Everyone wants to attract people, but few people are willing to do something about it.
I talked about this in this super post, I received a lot of comments via email, thanks so much to subscribers and friends.
Can't understand correctly
There are many strange plans for weight loss, as well as mistakes on this topic.Among the most common misconceptions, I can emphasize the following:
- Gymnasiums are best for weight loss
- To clear the stomach, you need to download media
- To lose weight, you need to eat less
Let's figure it out in order.Weight training in the gym is mainly aimed at training muscle mass.This process is called anabolic (from the Greek word "rise").Weight loss is the exact opposite process of naming catabolism.
Fat does not burn, it is oxidized under the influence of a lot of oxygen, so aerobic loads (running, walking, swimming, swimming, bicycle, etc.) will be more effective as a way to burn fat, but in the short term.
Those ones.If you walk fast and gym, a quick walk will cost more fat in training.But don't rush to draw conclusions.
The gym will fire an anabolic process in your body, i.e., increasing muscle mass.It is known that muscles spend a lot of energy.
For some reason, people often think that it's about the press cube.Understanding the press is the muscle!The same muscle as everyone else in your body, why do ducks have to take certain special rules for this?
Regarding the press, there will be a separate article as well as the author's information product, so don't miss it, there will be cool materials!
Remember, we said that classes in the gym are not as good as aerobic exercise (running, swimming, cycling, etc.), are we talking about “burning fat”?But, for example, after an hour of intense running, you can still fill all the calories that cost a pair of milk or chocolate.Tin, is it?
You ran for an hour, then ate a little, and that's it.What's the point?After all, how to lose weight?
Now I will explain everything.To lose weight, you have to act in the complex.Food adjustment + physical exercise.Thank you, upper limit, tell me?OKHow can we do this?Losing the least muscle, the biggest fat loss?Next.
How to lose weight quickly at home."Chop points"
Why at home?Because, first of all, you need to configure nutrition!!!For this you don't even need to leave your home.
Physical exercise is necessary to form a beautiful body, but you need to start with nutrition.
Therefore, we found that the increase in physical activity could not be allocated.Now, I will tell you how to do it so that your food can help you lose weight.Doesn't it look real?After all, stop eating a few times a day or a few times a day, right?
No!This is the most common mistake in most people.Let's figure it out in order.
I have already said in the article that if you eat more than you need, then your weight will lose weight if you weigh less, and if you need it, then your weight won’t change.
But, what does this mean: "How much is needed"?This is the so-called "balance point".This is what you need throughout your life when you eat too many calories.
How to calculate it, I will write a little below, but for now, we'll figure out what energy energy is for your body to function properly:
- Peaceful energy training
- Energy tender for active state
The rest is not very important.so.Keep energy, which is the energy we spend on rest.Even in dreams, the body will continue to consume energy!He digests food, recovers, controls body temperature, and in short, all of this requires energy no matter your movements!
The boundaries such as energy that are active include all your daily physical exercises.Also, it’s not only a gym exercise, but other movements you do during the day and every day.
This is understandable.Now, let's go to "Chop Point".
To calculate it, you need to do this: allocate 6-7 times a day.You eat every day, every day in the food (not for breakfast, lunch and dinner, only eggs, while in each meal, the same thing will be lower in the menu).It is important not to experience hunger.Food not subject to forced restrictions.
This doesn't mean you need to eat at every meal.no.The food consumed will not change, you will only consume more food, and the food is in a small part.The more you eat, the faster your metabolism will be.The less frequent, slower you eat in most areas.
Weigh daily and consider the total number of calories per day.After one week, add calories throughout the day, divided by the number of days (if within one week).This will be your starting point.We will be on the way to "push" weight loss.
This is not easy.Maybe it seems too complicated for you.Understand that being something you have never had before, you need to do what you haven’t done.Not everything is difficult and terrible.Learn to leave your comfort zone.This is the only way to build a beautiful body.
"Diet" for weight loss
Why do I put the word "diet" in quotes?Yes, I just don't like the word because "diet" involves restrictions and the body doesn't like restricting something because people for hundreds of thousands of years don't have that need.Usually, instead, we learn to "more and more", which is the rule of survival.
I prefer to use the term “proper nutrition”.What else can you say about food that makes you healthier, more beautiful and ultimately disciplined?After all, the body is a chemistry station that absorbs all the objects you "thrown away".Moreover, more infections enter it, the sooner the system fails.
Products should be cooked the next night (like me) and then placed in different containers (I only put 2-3 containers and distributed evenly throughout the day for a total of 6-7 meals).
The program 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 diets for girls from the same product.
Number of food:
carbohydrate:
- Rice, buckwheat, oatmeal, barley, etc.= 100-250 grams.
squirrel:
- Cooked chicken breast = 400-500g.
- Eggs, boil = 3-5 PCs.
- Cheese (low fat) = 200g.
- Kefir (low fat) = 1 cup
Vegetables (Fiber): Do whatever you want, no limit
Fat: Basically, omega-3 (fish oil, can be in capsules)
water: Drink a lot!3-4 liters per day!The body should not feel thirsty.There should be excess water.
Approximate power circuit:
- 07:40: Drink a glass of water
- 8:00: They had oatmeal, sandwich with cheese, and 2 eggs.
- 10-11 hours: a piece of chicken, egg, picture.
- Lunch: Chicken or meat, rice, vegetables, eggs, washed with milk.
- After studying or working, before training (15-16 hours): Vegetables and a few eggs to avoid overloading and it is difficult or better to drink a protein cocktail!Pleasant absorption and very useful!
- After training, they eat meat, vegetables, a few eggs, milk (carbohydrates such as rice, buckwheat, etc., preferably not worth it, "it will turn into fat" and the body will not have time to spend time).
- Before going to bed (night): a pack of fat-burning cheese (200 g) and a cup of kefir!Suggestion: Buying cheese is no cheaper than 45-50 rubles, otherwise you will only eat coconut fat or other infections.
- Also, drink some multivitamins (e.g. "Follow" twice a day, e.g. + fish oil, omega-3)!
I remind you of a general plan!It all depends on the personal “reference point” you are talking about above.
By the way!I think you will be interested in reading about protein cocktails at home to gain weight and lose weight.Here you will learn the full essence of cocktail data, usually whether there is a weight loss cocktail.
As you can see, there is no doubt here!Why?Very simple!If the body doesn't eat much, it starts saving energy because he thinks he is in danger.He did so, slowing down metabolism and reducing waste of fat deposits, i.e. fat actually “does not burn.”
Also, if you decide to start starving out of stupidity, then after you “crash”, i.e. when you say to yourself, “OK, this diet still makes no sense on figs, I have this composition, I’d better have that cool cake!”, it would be better than before “weight loss” because he would feel like he’d become stupid because he would have thought that stupid attitude because he would have done that.
How to apply it:
- Try eating carbohydrates (rice, buckwheat, etc.) until 6-7 pm, because, otherwise, the energy not spent at the end of the day will definitely be delayed in the form of fat deposition.
- The main part of carbohydrates (rice, etc.) should be after sleep (breakfast) and after training.
- What to eat does not exceed the planned amount (after a while you can control calories arrival and consumption, but it is best to focus on numbers now)
- After 6-7 pm, focus on protein (meat, eggs, protein, dairy) and vegetables.
- At night, there were only low-fat cheese and kefir.
What you need to remember
- Electrical load + Fat burning" for faster aerobic exercise
- Fixing diet (diet) is the main key to weight loss
- Training in the gym is for muscle growth (anabolic), not fat burning (catabolic)
- You have to spend more calories
- Before you start losing weight, calculate your "counting points" so you know what to start
- Try adjusting foods about "counting points" to lose 1-1.5 kg of fat per week
- Write down the results on paper.If you do everything relative, high-quality weight loss will not work.You will step on it, or lose muscle mass and fat
- The more muscle you have, the more energy you spend while resting