As it is necessary to lose weight
Diet Weight Loss / / August 12, 2017
Why lose weight with difficulty?
The vast majority of people turn to diet and fitness because of the desire to lose weight, that is,lose a few kilos and preferably quickly.Many do not get any results, but many, only a temporary weight loss, followed by the addition.Why is this happening and what to do all the same?On this question we will try to answer you.
there are "lucky ones" who did not gain extra weight.They eat anything and no one gram they are not delayed.This phenomenon is quite difficult to explain.All the same, the majority tends to "hoarding".And it is quite natural.But why a "hoarding" with age harder and harder to fight.And some even lose in this fight.This explanation exists.The older we get, the lower the activity of hormones that regulate metabolic processes.For example, reduced production of growth hormone - the most powerful fat burner.Also, if no action is taken, reduced metabolic rate (metabolism) of about 7 to 10% every 10 years, as well as muscle mass in the 2 to 2.5 kg per decade.And you know that fills the "vacant" space-fat.It is also possible hidden obesity without changes in body weight.As a result, many nutritionists concluded that weight gain with aging process natural and inevitable.All surrender!But not for us.On the other hand, he warned - is forearmed.And our actions should be aimed at eliminating the causes of excess weight, and not just on limiting themselves in power.
once more on the causes of excess weight
Reduced motor activity on the background of saving the usual eating patterns, slower metabolism, decrease in the activity of hormones, decreased muscle massy- the point where combustion occurs calories.We can not turn back the clock, but we can and should influence the causes of excess weight.Especially because everything in our power.
main misconceptions nutritionists or why not the result
strange to hear from nutritionists that "physical activity for weight loss process is rather secondary importance," and "the most appropriate weight loss goals are low intensity loads, but long-lasting".And it is actively promoted as an absolutely correct theory.So what do we sweat in the hall on treadmills and gym?It turns slimming goals enough "walking".Allow me to disagree.It's simple-the more enclose (labor, sweat), the more you get the output - will be thinner waist and beautiful figure.And we must not forget about the factors that affect weight, namely, on the muscle mass, metabolism and hormones.So for weight loss must be the combination of aerobic (cardio) and strength training at least for the conservation of the muscle that is.And also to increase metabolic rate (it can reach 40% in relation to those who are not practicing).Options for an optimum combination of cardio and strength we will look elsewhere.Now our main task is to convince you, without fitness will be no result or it will be short-term or one that you do not like yourself.Adequately to meet your needs and to be powered.
Nutrition Eating well is necessary for weight loss, as usually only less calorie primarily at the expense of simple carbohydrates and saturated fats.The main rule granularity meals.In general, smaller meals came up with doctors for medicinal purposes.Bodybuilders have tested this circuit on themselves and have adopted.The main advantage of it is not so much on eating and stretching the stomach protection, as control insulin levels and increase metabolic rate (approximately 5-10%).The lack of hunger and constant replenishment of the body eto- central tenet of a healthy diet.I practiced a lot lately, "not to eat after ..." can not be combined with the power and granularity is essentially a hidden starvation, destroying not only your fat but also, first and foremost, the muscles.And recovering from a "diet" first fat, and only then in the lower grade-muscles.Without even knowing it, we deprive ourselves of the main fat burner, which is always with us - our muscles.Only for God's sake do not think that we are talking about some kulturistskih muscle volumes.This is not true.But the mechanism of calorie burning muscle is the same for everyone.The same problem of preserving muscle mass and speed up metabolism and is subject to the diet.Include protein at each meal, and these techniques you should be at least 5-6.Count on 20 grams of protein at a time (just do not digest and threatened not necessary overload).It operates rule of "card deck".A piece of meat, chicken breast, fish should be the size of a deck of cards.This is roughly equivalent to 100 grams.portions, a protein content of about 20%, and 20 c will be necessary.In the digestion and absorption of protein the body expends much more energy than is required for the cleavage of the same amount of fat or carbohydrates, which is also a factor in accelerating the metabolism.So, for 5-6 receptions, we recruit about 100-120 grams.protein, which corresponds to somewhere 1.5-2 g per kg of normal (no excess fat) weight.
easiest and most available to the body type of fuel is carbohydrates.For us, losing weight and just watching her figure, it is important rejection of the daily consumption of simple carbs (muffins, sugary juices, ice cream, sugar, fructose, honey, cookies, sodas, etc.) with the exception of fruits, the time for which-morning or before and immediately after exercise.Strongly in a healthy diet can not combine simple carbohydrates and fats.If you have a reason for reducing sugars arises psychological stress, remove it with a slice of chocolate (bitter is such our share) or arrange a "holiday tummy" in one evening.Anyway, at one time you did not eat a lot and do not do yourself considerable damage.But the next day you're "satisfied", quietly all spent on the simulator.Thus, control of simple carbohydrates.With complex carbohydrates everything easier.They are slowly digested, nourishing our body with energy.No surge in blood sugar levels, and thus produce the hormone insulina- "fat blocker."The consumption of complex carbohydrates should be adequate to your physical activity.The maximum in the morning;be sure to eat before a workout for 1.5 2:00.The rule of "do not eat 3 hours before exercise and 2.5 hours after the" to lose weight completely wrong.Reduces the effectiveness of training (simply can not and do you feel "boiled fly"), and most importantly, "hungry" the body begins to throw in a furnace, not only fat but also muscle past.He does not care that burn.He was important to get fuel at any price.And what we can get as a result?"Kissel on the bones."We do not need to.We want beautiful shoulders, straightened back, raised his chest, flat tummy, but a round ass, which passes in the beautiful hips and below the shin.And for this it is necessary to do everything correctly.Leisurely.And do not try to achieve everything and siyaminutno.
Fat-and one, and the enemy
Healthy Eating, focused on weight loss, involves complete elimination of trans fat consumption (margarines, spreads), the maximum possible limitation of the apparent consumption of animal fats (enough of themthe amount we consume in a latent form), as well as an additional reception of polyunsaturated fats (Omega-3) contained in fish, flaxseed oil.The fact is that modern food abounds especially saturated fats (bad for the heart and blood vessels) and depleted useful.Here they even have to eat later.1 tbsp.spoon of flaxseed oil in the morning and 1-2 grams of fish zhira- evening.Of course in the "fish day" fish oil is not necessary.Miracle fats Omega-3 "melt" cholesterol plaques in the vessels, normalize lipid metabolism and actually contribute to the normalization of weight.Monounsaturated fats we must derived from olive oil, which is best used for cooking and for salad dressings.
What else you need to know losing weight?
Firstly, it is advisable to get a home body composition analyzer or pass kalipometriyu in the fitness club.It is necessary to control due to which edёt weight loss due to water or fat and muscle.After all, our goal is to get rid of excess fat (22- 25% - ideal body fat women).Buy the meter and follow more of volumes, not mass.Do not use false indicators such as BMI (body mass index).It does not reflect the true situation.A person with completely normal BMI is obese (hidden form when the fat is stored around the organs of the so-called visceral fat, or worse, when the fat is stored directly inside the muscle fibers (the effect of marbled meat)).By the way, the model often suffer a form.Thin fatty outside and inside.This is due to the fact that they are constantly hungry and the place of the lost muscle fat comes.Therefore hudey wisely.And be beautiful.A missfit.ru you can help in this.