Diet Weight Loss / / August 12, 2017
Article Jerry Breynama (JerryBrainum) is not new, but all aspects covered in it are relevant to this day.We are absolutely sure that anyone who is concerned about the problem of getting rid of excess fat (whether before competition or before the wedding) should read it.The article, of course, replete with technical terms, not all may be understandable, but we, in view of its exceptional importance, led her without cuts and simplifications
Nutritionists and the so-called "authorities" in the field of health are often criticized dietbodybuilders.They believe that the power circuit bodybuilders before competitions unbalanced, in some cases, they lack the necessary nutrients in the other, on the contrary, too many of them.As Sherlock Holmes would say, everything here is "elementary": The main objective predsorevnovatelnyh diets - to give you a lean look, and the preservation of health in this situation is in second place.
The fact is that most people would be happy to get rid of excess fat andlook healthier and posportivney.The objectives of the competing bodybuilder extend far beyond the usual weight loss: he wants no more fat under the skin in general.As one champion, "the skin should be so thin that it was possible to observe the circulation of blood."
What does the "lean look"?Slightly paraphrasing the definition of pornography, one judge of the Supreme Court, so to speak: the term "lean" is not a precise definition, but once you see it, you will understand at once what it was about.Fry means a combination of a minimum amount of fat with the maximum muscle size.By itself, the loss of fat will not make you lean, if at the same time you lose an equal or even greater amount of lean muscle mass.On the beach you can see a lot of people with a relief pressure, and even a good venous, but have at the same chicken neck.Low fat levels in the body - not a bad thing, but if it does not back up enough muscle volume, then no you do not do impressions.
percentage of fat, allowing you to look lean, quite low, as you might guess, but do not really trust the extremely low figures, which often proclaimed by bodybuilders and other athletes.I have seen people who spoke about 3 and even 0% fat, but I doubt that would be 0%, even in the skeleton, since a certain amount of fat is still there in the bone tissue.And about 3% - so this is the amount that is vital to man.This emergency reserve, located in the outer membranes of the nerve endings in and around the kidneys.Required different from subcutaneous fat and visceral fat, located deep within the abdominal region (abdomen) and other regions.Not touching the emergency reserve, our body spends quite easily visceral and subcutaneous fat.The decline is their level makes you lean.
few years ago, military doctors tried to determine the optimal level of fat for healthy men.The subjects are not obese, they were well-trained soldiers from the elite Ranger units.Numerous studies have shown a body structure that physically active men may reduce the percentage of fat in your body for up to 6% without losing muscle mass.A further lowering of the causes that the body "launches a hand" in the protein storage, ie in the muscles.For comparison, recall that normally the recommended body fat percentage is 15%.
Good podsushenny bodybuilder has a reserve of fat from 4 to 7%.Most of all the lean bodybuilders recently was Andreas Munzer (Andreas Munzer), its rate - 5%.At this level, the body stops burning fat and to store emergency supplies, taken as a protein.However, like all bodybuilders, Munzer remained in this form is very short - only on the eve of important events.
One of the secrets of its muscularity Muenzer opened, giving me an interview a few years ago.He said that he does not allow himself too plump in the off-season, though, and adds a significant amount of calories in the diet.
Women percentage of essential fats is about 12%, and most of it is located in areas of the chest and upper thighs.More (compared with men) fat stores should be able to provide 80,000 calories for the childbearing.For estrogen production also requires a certain level of fat, so below 11% of the menstrual cycle in women is suspended.In competing bodybuilders body fat percentage varies from 7 to 9%.So, we found that lean type, a combination of a minimum amount of fat under the skin and visceral body areas with significant muscle size.
Path to the fry stature
No matter how you eat, there are some general provisions.For example, all the fat burning diets require reducing the number of calories, no other way.Whatever you have read or heard of any in this regard, yet none of nutrition guru could not pass the first law of thermodynamics.The combination of a low-calorie diet with increased physical activity will allow you to eat a few more calories, while continuing the process of burning fat.Note that people sitting on low-carb diet and exercise, losing about as much muscle as fat and.I think bodybuilder is absolutely not necessary.
Another side effect of a low calorie diet without exercise - decrease in metabolic rate at rest.Metabolic rate is associated with lean body mass.So when you lose muscle by eating low-calorie program and not exercising, the metabolism decreases, and diet may stop functioning.Now, unless you slash calories or even start taking drugs for thyroid (about them below), fat loss will not occur.
Obviously, no one bodybuilder is not going to go on a diet, and at the same time to stop the workout.Although regular bodybuilding training runs on carbohydrate fuel, namely contained in muscle glycogen, fat burning need oxygen, so - aerobics.It is important to find out how much it is needed to achieve significant changes in body composition, that is, for fat loss.Studies show that for effective fat burning requires at least four aerobic workouts a week for at least 30 minutes each.And the longer they are, the more you will empty their fat reserves.During the first half-hour of aerobic exercises you burn a mixture of glucose and fat in a ratio of 50 to 50, unless your load is not Super Intensive (evidenced by difficulty breathing and a feeling of a strong burning sensation in the muscles of trainees).Too high intensity translates the body almost exclusively on glucose and glycogen, making the anaerobic aerobic exercise, both at work with weights.
argument against aerobics is a danger of loss of muscle mass, especially if you eat on a low-carb or low-calorie diet of any type.The fact that long aerobic session increases cortisol - adrenal hormone triggering catabolic response in muscles.Many bodybuilders cope with this problem in one of three ways.They are either avoided entirely aerobic exercise that is triggered when the metabolic rate is high by nature;or break their 1-2-hour aerobics into two shorter sessions for 30-45 minutes (studies show that this protocol does release during the second workout fat-mobilizing growth hormone);or arrange yourself short but intense aerobic workout, alternating for half an hour three-minute cycles of high and low intensity work.
Nutritional Strategy at aerobics.Since stored in the muscles of branched chain amino acids (BCAAs) are burned during exercise, then taking BCAAs before a workout, you can suppress the catabolic response of muscles to aerobics without concomitant insulin release.BCAAs include leucine, isoleucine and valine.Take about three grams of BCAAs at least an hour before your workout.
Some bodybuilders will receive a metabolite of leucine, HMB;daily dose - 3 grams - is divided into three stages.However, recent studies suggest that this practice helps novice athletes More than experienced.Receiving
Glutamine is especially important during low-carbohydrate diets, which are known to reduce the levels of this amino acid intramuscular at least 25%.Supplementing with not only replenishes reserves of glutamine in the body, but it can be used as a fuel with a shortage of glucose in order to avoid hypoglycaemia (low blood sugar).
to aerobic exercise have become an effective tool in the fight against fat, before classes, you should not consume any carbohydrates.The reason is this: they stimulate the release of insulin, which in turn can suppress the process of fat burning during exercise.Many bodybuilders prefer to do aerobics in the morning, before breakfast.At this time glycogen stores are depleted and the body in search of energy forced to turn to fat.Thus you will be able to burn more fat (1).If you prefer a different time, you do not eat carbs for three hours before aerobics.In addition, never precede aerobic workout with weights, since the first deplete glycogen stores, and you will burn much less fat than if you would have done the opposite - finished weights aerobics.
What is the best meal plan to achieve a lean appearance?
One of the errors are still common to many bodybuilders, it is too fast or too strong decrease calorie diet.Another error - extreme diet before the performance: people spend hours doing aerobics and sit on a starvation diet for a month to put themselves in competitive shape.This often leads to loss of muscle and a decrease in skin elasticity, and as a result the athlete leaves the stage small and smooth.
To maintain maximum muscle mass, diet is better to start 12 weeks before the show and try not to lose more than a week 0,5-1kg.Standard advice - to reduce daily kalorazh at 500-1000 units of what you eat today.Given that a pound of fat is equivalent to 3,500 calories, such a reduction would lead to a weekly loss of fat 0,5-1kg.Studies show that you can not lose more than 1.5 kg of fat per week, even if you do not eat anything.Our bodies simply can not cope with a large number, in fact the possibility of enzymes also have limits.Any more substantial relief captures the water, fat and muscle.Most bodybuilders start to lose fat at a dose of 30-35 calories per kilogram of body weight.
Hence for a 100-pound athlete it will be 2700-3100 calories per day.But this formula only works if you exercise, as energy costs are taken into account in the amount of exercise it.The best food plan is to divide the daily ration into small servings of 500 calories, which must have at least four times a day.The more you eat, the better.Small servings consumed with short intervals, not only to minimize the levels of insulin alone (which promotes fat burning), but also support optimal blood sugar levels, suppressing the feeling of hunger.
Sufficient water - the most important aspect of any diet.Water is essential body to remove fat by-products of metabolism.In addition, it is the best natural diuretic, and to put it simply, the more water you drink, the less hold.Lack of water is straining the kidneys with high-protein diet forces the body and delay the liquid through different hormonal mechanisms, whose mission - to maintain the previous level of the blood.Remember that muscle is 72% water.
Water also helps to quickly dissolve and remove fat-soluble toxins are released into the blood during the diet.Recent studies have shown that high blood different pollutants released from the fat reserves, leading to a drop in muscle oxidative capacity, that is, their ability to use fat as fuel (2).
What is the best diet to achieve lean adding?
Now, understand the basics of nutrition, we delve into the subject.Which type of diet you should follow?Choosing large.Making a decision, you should take into account personal preferences and metabolic responses of the organism.
For example, some bodybuilders respond better to simply reduce the amount of food intake.They eat the same thing, but less excluded from the diet foods with low nutritional value, such as ice cream and candy.They can also slightly cut back carbohydrates and fats and increase protein intake, and do not bother to count calories or carbohydrates.
It acted as Arnold Schwarzenegger during his competitive career.In preparation for the performance, he was eating the same thing, but smaller, increasing protein intake with increasing intensity predsorevnovatelnyh training.Arnold began his diet program in the three months before the show, and this explains why he never looked at the scene as a prisoner of war, exhausted, unlike some of its rivals.
Other athletes prefer more popular recommendations of nutritionists and other specialists - a low-fat diet with moderate amounts of protein and lots of complex carbohydrates.This eating plan works if the total number of calories low.Because of its advantages should be noted moderate intake of necessary fiber, together with the elements contained in fruits, vegetables and cereals - phytonutrients (literally - "nutrient derived from plants").This polyphenols, flavonoids and a variety of antioxidants.According to science, they protect the body from many degenerative diseases, including the two main 'killers' - cancer and cardiovascular disease.On the other hand, low-fat diet can lead to a deficiency of essential fatty acids.Your body requires two types of - linoleic and alpha-linolenic acid.Sitting on a low-fat diet, people can receive less them because in sufficient quantities, these nutrients are in very rich fat foods - nuts and fatty fish species.
Another problem is that most of these diets are not the Nutritional dense.Although many experts can not agree with this, practical experience indicates that fatty foods more efficiently satisfies hunger than food with low fat content, which is very important for dieting.Most bodybuilders, long time complying with a low-fat diet complain of weakness and loss of muscle mass.Why this happens is not clear, probably due to lack of calories and essential fats.
We come to the last and perhaps the most effective dietary option - low-carb diet.
low-carbohydrate meal plan is hardly a novelty.It offers a variety of signs - by Robert Atkins (Robert Atkins) to «Protein Power», and its main principle - the control of insulin (3,4).Insulin, a hormone produced by the pancreas beta cells and is required for the metabolism of carbohydrates and protein.It helps to deliver the sugar and amino acids to the cells in the muscles.Insulin also is a potent hormone lipogenic, i.e., promotes the synthesis and fat storage.
bodybuilding developed several high-protein, low-carbohydrate plans.Usually they provide extremely low carbohydrate intake for five days a week (from 30 to 0 grams per day) and an increase in their number over the weekend.The theory is that in the low-carb days insulin output will be minimal, but the maximum is the secretion of other hormones, including testosterone and growth hormone, mobilize fat and help the flow of anabolic processes in the muscle.Sunday the same carbohydrate loading increase insulin, which in itself is an anabolic, and lead to the effective replenishment of glycogen stores in the muscles and liver.The end result should be a minimum amount of body fat and maximum muscle size.
Most arguments of opponents of low-carb diets do not stand up to scrutiny.(2000).(2002).(1999).(1999).(2000).(2000).Metabolism.(1976).