Fitness / / August 12, 2017
Before you 12 dietary recommendations of a leading expert in the field of sports nutrition Chris Aceto.Please follow them for a long time, and you will see how your body fat to muscle steadily starts to melt.Chris Aceto vouches for the result of its global prestige!
If you train hard, you probably eat a lot, including carbohydrates.On the one hand, there is nothing wrong, because carbohydrates - this is the main source of energy for exercise.However, on the other hand, a real threat carbohydrates overweight.Even "slow", because, ultimately, they are destined to turn into the same glucose, insulin which turns into the subcutaneous fat.
Science found that the deposition of fat depends on the arrival rate of glucose in the blood.So here is the first piece of advice: eat carbohydrates together with a protein.Protein slows the absorption of glucose into the blood.
No carbs before bed!
I would like to have a meal before going to bed? Absolutely can not!In the dream, theenergy consumption is minimal, so that the calories received with food are unnecessary.Where to put them?The body converts calories into fat and deposits for future use under the skin.Only protein can be taken before bedtime.And in a small amount, not more than 20-30 grams.
But last carbohydrate intake should take place 3 hours before bedtime.If naedites carbohydrates right on the night, then in addition paralyze the secretion of growth hormone.Meanwhile, this is the strongest anabolic hormone and "fat burner."How to take protein?It can be a natural as a home-made cheese, and you can enjoy a cocktail on the water of the powdered casein.
Drink water to lose weight!
The faster the car is racing, the higher the fuel consumption.So it is with man.The higher our rate of metabolism, the more energy we have, the more we "burn" fat.So, water is a natural regulator of the metabolic rate.
At first, still quite weak, signs of thirst metabolism slows down just 2%.It would seem a little, but is enough to lower the physical strength.However already 10%.And here are a couple glasses of water speeds up the metabolism by 30%.In fact, water is the main man for the vital element.Our body is composed of water and constantly uses it.From this it follows that we must drink regularly.Otherwise, the work of the body disorders.
way filled with water the stomach reduces appetite, and vice versa: lust provokes hunger.Between meals regularly drink at least 2 glasses of water.This will reduce the caloric intake by 10-15%.
fats, of course, needed by the body, but too many calories in them.In 1 gram of fat contains 9 calories versus 4 calories per gram of carbohydrate and protein.So if you are interested in a decent muscle relief, fat intake should be reduced.Especially saturated, of milk and meat.They first and replenish body fat.
So replace beef chicken and fish, and dairy products will let grease.The need for fats Replenish beneficial unsaturated fats from avocados, nuts and fish.These fats are not deposited and completely consumed as "fuel."On fat should account for no more than 15-20% calorie daily diet.
Your sports nutrition
main rule bodybuilding says: there should be 5-6 times a day.At first glance, it seems that it is impossible to follow this rule.You work, study ... Often you do not have time to have lunch.Meanwhile, the food passes result in a drop in blood sugar levels, and after that starts the secretion of catabolic hormones that destroy muscle tissue.
All of this will happen if you just eat a simple sandwich with meat and greens, "weighs" only a 100 calories.And if you do not have a sandwich at hand?Just this is the case and come up with carbohydrate and protein tiles.And then there are substitutes for food.And do not think that this is some kind of a chemical substitute.
Three years several thousand English women voluntarily took food substitutes, and doctors have not found any negative changes in their health.So here's the output: buy tiles and bags substitutes food.As a result, your diet will become a model.
Breakfast - is your main meal.Do you know why?Breakfast programs the pace of daily metabolism.If you are in the morning we ate a little, metabolism drops.This means that more sugar per day will turn into fat.Conversely, a hearty breakfast increases the metabolic rate.In addition, at lunch you eat less.
Several scientific studies have shown that high-calorie breakfast reduces daily calorie intake by almost a quarter!By the way, no matter how much you may eat breakfast, your body fat is not replenished.Burn it all!What to eat for breakfast?There is nothing better than eggs from 4-6 eggs with vegetables!
For fried eggs, add wholegrain bagel with jam, banana or an apple.Remember, breakfast should account for not less than one third of the total calories of your daily diet.But at dinner, eat less.Read lunch main meal - it's an anachronism that has removed us from the times when there was no fitness.
If you want to lose weight, and even forever, you need to grow your muscles.Muscles - this is the most energy-consuming organ of the human body.The more your muscles, the more calories they consume.Note that the muscles need calories even when you are sleeping or watching television.The muscles occur every second, millions of biochemical reactions that require energy.
Due to the large muscles of the metabolism is accelerated, and this is another chance to lose weight.Conclusion?Shakes effectively!Help yourself anabolic supplements!In the first place there donator of nitrogen, amino acids, creatine and BCAA.Do you know why?All these additives are added "burn" fat.nitrogen donators increase the secretion of "fat burning" growth hormone, as well BCAAs and creatine alone destroy subcutaneous fat.
Here is a diagram: 3-5 g of arginine before breakfast, for half an hour before training, and for half an hour before bedtime;3-5 g of BCAAs before breakfast, 3-5 grams right before training and the same amount immediately after training, 3-5 g of BCAAs be taken in the evening;3-5 g of creatine right before training and immediately after it.
Training accelerate metabolism, and with it the "burning" of fat.So you need to train more frequently.Even better, daily.But what about the recovery?After all, if you do not have time to recover, muscle growth do not wait.In this puzzle has only one solution: reduce the amount of stress and train at a time only 1-2 muscle.Will 6 workouts per week plus a day of complete rest.
As for the method of training, the decrease in the number of exercises you need to compensate for the increase in operating weights.Train malopovtornom in serious style.Reducing the volume of training - it will not step back, and the solid advantages: better weight increases, accelerated metabolism, more "burning" of fat.And here is one more.The body rebuilds glucose metabolism.With daily training, she is at a premium, so that the fat in the body it does not turn, and go straight to the muscles and liver.
Divide your normal portion in half carbohydrates .Then return one half back into the pan.At ease dobeyte vacant volume of vegetables, such as cabbage, carrots, beans, mushrooms, spinach and bell peppers.Vegetables counterbalance the high caloric content of complex carbohydrates: rice, pasta, potatoes.As a result, you get up from the table with a full stomach.At the same time you will greatly reduce the intake of calories.Just imagine what will be the saving of the week, month or year!
Fiber - is the indigestible part of plants, reaching for food.Fiber desperately need the body, but how much do we eat plant foods?When fiber gets us in the stomach, it collects water and bursting the intestines, creating a feeling of satiety.Besides cellulose, like brush, falls on the walls of the intestines, clearing them from adhering residues of food.This improves the absorption through the walls of the intestines of mineral nutrients.
However, it is more important for a bodybuilder more.Fiber increases the sensitivity of cell receptors for glucose.As a result, it is absorbed much more and therefore reduces the need for insulin.This leads to a reduction in its secretion.Fiber in powder form sold in pharmacies, but there is nothing better than a big bowl of vegetable salad!
Changes in physique come so slowly that they did not mirror uglyadet.You look and seems to be no change.In fact, there are changes, so only you can see them only in comparison.Every 10 days, take photos of themselves in three forms: the front, rear and side.Paste photos into a special book, indicating the exact date of shooting.Photo impassively fix not only your success, but your punctures.
Here is appropriate for the memory write threw workout or break the diet.Incidentally, it is useful also weighed.Indicators record next to the photo.The analysis of all materials will give you good food for thought.But the main thing, of course, is that you visually see your progress.And this is the biggest incentive for an athlete!
step back, two steps forward
If you managed to realize all of the above recommendations, you deserve a reward.Once a week you are allowed to, there are "forbidden" foods.In a reasonable amount.Not a dozen hamburgers, and only one.a medium-sized pizza instead of the largest.Instead liter bottle of Coke - only one glass.No damage to your waistline this "cheating" will not bring, but will relieve you mind.
In addition, such a departure from the rules, oddly enough, will help you lose weight.It is known that reducing caloric diet slows metabolism.The body is frightened calorie deficit and begins to save.If every week you naedites calorie products, the rate of metabolism will accelerate again.This will mean the continuation of weight loss.
volume reduction. true, the more you do exercise, the more "burn" calories.However, high calorie consumption does not always go hand in hand with the growth of muscles.Moreover, training wear leads to the opposite result: breaks down muscle.Remember marathoners.
Research reliably shown that the implementation of a large number of insulating exercise leads to inhibition of anabolism and catabolism strengthens. Stay proven scheme of 1-2 basic exercises in the 6-12 reps mode.Such training also consumes a lot of calories, but at the same time has an important advantage.It speeds up the metabolism for a long time after the workout.Just a few hours the rate of metabolism, as if by inertia, remains elevated.This means extra calories, and with it the fat.
Aerobics then many lovers of good intentions carried out first cardio session, and then - strength training.So they hope to increase the overall calorie consumption.
Recent studies have shown that this procedure training blocks the secretion of growth hormone. This hormone has the properties of the fittest "fat burner" and is always released in response to strength training.Scientists recommend a reverse paradox: first of gravity, and then aerobics.In this case, the aerobics will not prevent the secretion of growth hormone and in addition "burn" more fat, since strength training has already spent in the existing sugar body.
Before training for half an hour before your workout you need to eat.
However, if you eat too much, especially carbohydrates, the fat burning during training will be blocked. Food intake should be moderate.Sports nutritionists recommend the following proportion: 20 g protein powder plus 20-40 grams of carbohydrates.But after a workout meal should be plentiful.This will help speed up muscle growth and recovery.
Question rest when you limit yourself in calories, but still a lot of work, you'll get tired a lot stronger.If you feel the symptoms of physical and mental fatigue, do not rush into the hall.Give yourself a rest.The fact that a tired body responds to physical activity increased secretion of catabolic hormones.These hormones are destroying muscle.Well, the less muscle you have, the more fat.
It turns out that the strong-willed approach to training turns into the loss of muscle mass and adding excess weight. Instead, skip a few workouts to have a good rest.By the way, rested muscles consume more calories and thus speed up the metabolism.
12 These dietary recommendations to help you lose weight and draw the muscles without moving to a rigid diet.
- Eat carbohydrates with protein.Each meal should include a combination of carbohydrates and protein.Snacks such as cups of sweet tea and a bun unacceptable!
- No carbs before bed!3 hours before going to bed can not eat carbohydrate foods.In the dream, all carbohydrates, including "slow", easily converted into fat!
- More water!Between meals, drink 1-2 glasses of plain water to prevent dehydration of the body.
- less fat!Particularly "dangerous" saturated animal fats.Replace them with unsaturated nuts, avocados, olives, and red fish.
- Take protein powder!If you have a stressful job, and it does not allow you to eat regularly, every 3 hours drink a protein shake or a cocktail on the basis of food substitute, eat protein tiles.
- rich breakfast.Contrary philistine errors, the main meal - it's breakfast, not lunch.Eat high-calorie meal in the morning full of protein and carbohydrates.
- take supplements.They will help you speed up the process of losing weight.In the first place here donator of nitrogen, amino acids and creatine.These supplements raise the muscles and at the same time struggling with fat.
- Most Train!Frequent exercise increase the demand for glucose.As a result, the body ceases to turn it into fat and entirely consumed for energy needs.
- Divide in half!To reduce the intake of calories, divide each piece in half.The space freed on the plate, fill the vegetables.
- regularly take dietary fiber!Fiber can help you reduce the level of insulin.
- Drill motivation!Every 10 days, take pictures, to see your progress.
- little "cheating"!Once a week, deliberately break the diet.Eating high-calorie foods ensures that you slow down metabolism.