The holiday season is already open and are you still embarrassed to go to the beach? We have two news for you, good and bad. Alas, miracles do not exist, you will not be able to lose the gained kilograms and pull yourself up in a couple of days. But the good news is that the author of the #Beshenayasushka project, thanks to which thousands of people began life in a new body, Vasily Smolny, wrote the book “PP for TP. Proper nutrition for the training process ”, and we learned from him how to leave all unnecessary behind.
If you heard that the main problem of our body is the meat that we shove into it, forget it right there. They come to vegetarianism for various reasons, and for marketing reasons, including, we will not touch religion. But refusal of meat will never give you a slim athletic figure. If only because there is such a thing as vitamin B12. He participates in the building of bones, hematopoiesis, metabolism. And it is contained only in meat! This time. And two, giving up protein, people start to eat mainly carbohydrates, and their excess, as you know, does not contribute to the acquisition of the body of dreams.
The second extreme is rejection of carbohydrates in favor of only one protein. Yes, on such a diet you will lose, but not fat, half of the weight will be on muscle and water. By the way, surprise! Carbohydrates are the building blocks of muscle! So one simply does not exist without the other.
And third, the main enemy is sanra… We urgently need to give it up! This is another misconception. Fat is needed for the formation of a membrane of any cell and for the regeneration of brain cells as well. It’s just that fats are different. For example, healthy, like in red fish, and harmful, like trans fats in a cheap bun cream.
So, one of the first steps on the path of truth is good nutrition, in which you need to maintain a balance of proteins, fats and carbohydrates. But more on that later.
If you set a goal to part with fat, which spoils your mood, first use a simple formula and calculate how many calories you need per day.
Fun awon obinrin: 655,1 + 9,6 x body weight (kg) +1,85 x height (cm) – 4,68 x age (years) = kcal. This will be the amount that is necessary for simple life.
Fun awọn ọkunrin: 66,47 + 13,75 x body weight (kg) + 5 x height (cm) – 6,74 x age = kcal.
For the body to begin to get rid of fat, you need to cut the number of calories by 20-25%.
At the same time, the ratio of BJU in the diet should be as follows: 30 – protein, 20 – fat, 50 – carbohydrates (for the most part, we are talking about complex carbohydrates, and not such simple ones as cotton candy and donuts).
Have you all counted? Now make a menu and divide the calories you get into five meals, starting with a hearty breakfast, lunch two hours after it, lunch, afternoon snack, dinner.
Many people complain that calorie counting is ineffective. We tried, but spat and started eating again for three. There is a reasonable explanation for this. Okay, you made the menu, and did you behave so well during the day and did everything right?
Have you snatched a piece of chocolate or a couple of chips from your colleagues? Here are the grams that have arrived. If you sin with such actions, each time count how many calories you have eaten from your menu. Such snacks should be avoided altogether, but if you can’t resist, then, please, count.
When preparing to cook, remember that the packages indicate the calorie content of the product in the form in which it is sold. That is, raw chicken breast and the one that you fried in butter are two different things and the amount of calories.
Refuse such a measure as “by eye”, it often spoils everything. Tea spoons and tablespoons are also to the side. Using them, you can easily add 20 extra grams to your diet, and in the case of butter, this will be about 100-150 kcal. What to do? There is only one way out – to buy a kitchen scale.
Healthy eating alone will never make your body fit. And here only training can come to the rescue.
Fat burning is a hormonal process that starts in the aerobic zone, that is, when your heart rate hits 70-80% of the maximum (the maximum is easy to calculate – we subtract our age from 220, and this is the result).
When the aerobic heart rate zone is reached, and for this we can even just wave our hands, but if we accelerate the heart to 160 lu fun iṣẹju kan and hold on in this range for 30 minutes, the fat furnace will start.
Anything that the heart does not shake has absolutely no effect on the deposits on the sides. Fat begins to burn exactly after Awọn iṣẹju 30 ti kadio, not earlier. That is why all the complexes that promise a slender figure in 5-10-15 minutes a day are cheating. Except for one exercise – the burpee. It’s functional, complex, but it works. If you only do burpees for 10 minutes a day, fat will burn very quickly. True, 10 minutes is about 100 repetitions, which is extremely nauseous in the literal sense of the word. So consider running, cycling, elliptical trainers, callanetics.
By the way, doing cardio for more than an hour also makes no sense. Why? Because after an hour, the body will begin to draw energy not from fat, but from muscles, and the reflection in the mirror will only worsen.
To effectively and quickly melt fat, you need to carry out the order 5-10 cardio workouts Ọsẹ.
Cadio exercises will never give you muscle mass, the one that makes your body look beautiful and healthy. This is why we need strength training as well. For a start – two or three a week, then four or five, and each no more than an hour.
You can do it both in the gym and with your own body weight, that is, the so-called crossfit, where you only need a mat.
If you have never tackled dumbbells before, then at first you need one exercise for each muscle group. For those who have been to the hall, but have forgotten – two at a time. Exercise regularly but are lazy? Take three with three to four sets each.
For the press, the simplest and most effective exercise is twisting, the most physiological movement of this muscle.
Lateral bending with weights is no longer very physiological, we begin to load the oblique muscles, heavily load the back and can tear it.
Leg raises are effective, but only without lifting the lower back from the bench, otherwise you can get injured. This exercise is best done while hanging from a horizontal bar, which is not easy.
But the bar, which is popular today, has a very indirect effect on the press. This is basically a static exercise and is more of an endurance exercise than fat burning or muscle gain. You can stand in the bar for 4 hours, but you will burn calories as if you were running for only 20 minutes. Yoga is also past, again static. And the vacuum that is so praised is not an exercise at all, and it will not give you a beautiful strong press.