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Old body in a new way. How to start losing weight in the New year
A healthy approach then you have two options: either coach will be a real Pro and a good person and tell the truth about how to make your body beautiful and strong, or will extort from you money on sports nutrition and endless ineffective personal training.Perhaps such a delicate flower "snowdrop" and though a little will come in the form to the desired date, and will happily throw exercises, but a bad coach will not say the most important thing: if you want to be healthy and beautiful life, sports and nutrition is forever. It becomes your way of life, the most pleasant habit.
If the person is relatively healthy, and the desire to be beautiful much, the first visible results can be achieved for 2-4 months of regular physical activity and proper nutrition. This triggered the so-called "newbie effect".About edese simple, and the basic rule is only one: to spend more than they receive. The most important factor for weight-loss (and weight loss) is the so-called calories in/calories out — that is, calorie consumption should exceed the number of calories that entered the body. Forget the massages, "Ding", magic teas and pills — only and nothing else, you can lose weight. To calculate how many calories you personally need . I think the following information will please many: it is possible at any time and any portions. Exactly. And after exercise, before and at night, too. Significant matters is the total number of calories obtained per day (and according to some studies — for the week).We should not forget about the quality of calories: chocolate bar and serving of salmon with rice and vegetables on the energy value is about the same, but if the latest version has everything you need for a full life proteins, fats, carbohydrates, fiber and vitamins that chocolate contains only the fat and sugar. Moreover, the sharp increase in the level of glucose in the body leads to the fact that you pretty soon get hungry again. For those who like scientism and confirmed the data, I advise you to read this post about the main effects of the diet.
No good for your health and beautiful appearance will not bring semi-finished products (pelmeni, cutlets, pancakes, instant oatmeal, soups and side dishes, as well as muesli and yoghurt with fruit fillings), sausage products, smoked, salted, dried meat and fish, refined oil and sugar, fruit juices, soft drinks, canned food, jam, bread, biscuits, cakes and pastries, candies and chocolate milk, ready-made sauces based on mayonnaise and ketchup.You will be surprised how much money you spend on all these Goodies for tea and snacks. But it is essential to save is unlikely to succeed. With the right approach to nutrition you'll spend the same or slightly more money on food, because fresh fruits, vegetables, meat and fish are more expensive surrogate products.The ideal diet for a person who wants to become fit and healthy, something like this:Breakfast: cereal (any except the manna and instant) with fruit or berries, scrambled eggs or an omelet of two whites and one yolk with vegetables. Tea, coffee, kefir, milk — the beverage of choice, but without sugar.Lunch: meat, fish, chicken with salad and a side dish of complex carbohydrates, i.e. rice, barley, pasta from durum wheat, quinoa, couscous, beans, peas. The serving size of meat is the palm without the fingers, salad two knuckles, served with one clenched fist.Dinner: same as lunch, but preferably for the quarter to increase the portion of vegetables and reduce the amount of the garnish in half.Other examples of a balanced diet on Sonike: sample diet with 1500 kcal vegetarian diet on 1600 calories, fish day on 1600 calories.Between meals acceptable snacks: fruit or vegetables, unsweetened tea without milk or coffee (with skim milk, but in any case no sugar). If you really want sweet, eat prunes or dried apricots, but no more than 4-6 pieces — it's quite high-calorie foods. Of course, this menu is all approximate and variable, but the meaning is: to minimize the consumption of simple carbohydrates and proteins-fats-carbohydrates consumed in a ratio of 40% -20% -40% total calories at 1600-1800 kcal for women and 2000-2200 kcal for men. But it is strongly recommended to count all the numbers individually here or here.Salad dressings choose low-fat lemon juice, fat-free yogurt, yogurt or yogurt. In a period of intense diet should eliminate bread and crackers, grapes, bananas, sugar, honey, potatoes and fatty meats. Because alcohol can dry red or white wine, but not more than 200 ml and not more than once a week.Accordingly, we conclude that a period of stabilization and support of the achieved result, your food will no longer be so strict. Although my personal experience tells me that after six months of proper nutrition any hazards do not want to. It turns out that it is not so tasty, and the body is not taking all these flavors, dyes, thickeners and preservatives.In any case can not be hungry — when the time comes food, then hungry people will eat more than necessary. And I hope we all remember the truism about water: drink, drink and again drink clean water without gas and additives. However, without abuse, scientists have refuted the claim that it is necessary to drink at least 3 liters of water a day.Innivations recipes healthy recipes can be learned from the book Veronika Belotserkovskaya "Diyetysha". Almost all the dishes I can cook and I can confidently say that no one has ever complained about the bland taste of the dish and did not even distinguish it from non-dietary counterpart.
Pedantic people will love the recipes in the community EN-fitfood. Local chefs accompany each recipe, a detailed description of the content of the dish by the number of proteins, fats and carbohydrates.The most effective and easiest way for me to keep my eating under control is to count calories. There are a lot of programs for smartphones and just rhymes on the sites. Personally, I prefer the FatSecret app, and ready dishes use the calorie counter on this website.
Separately, I note that dietary Supplements and all sorts Pribluda type "before Breakfast drink warm water with lemon juice and a spoonful of oil" to affect weight loss only if you believe it. That is the place to be the placebo effect. This is especially true of vitamin supplements and the slimming L-carnitine.Modern doctors and nutritionists are of the opinion that mono, hungry and unbalanced composition of diets only lead to temporary weight loss. Quite the contrary: most often, losing weight on a person, returning to the usual diet, is gaining weight again or even increases it, and incidentally spoil our stomach and slows down the metabolism. The important thing in nutrition is balance, moderation, reasonable approach and compliance — that is, how easily and comfortably you be on a diet. Sport and all-all-all annotations to one of the most respected community of healthy living and sport written key words: "If you want to lose weight faster, do strength training. The key word is "faster". And since any physical activity is good: to walk more effective than a lie, running more effective than walking."
To settle for thinner, but flabby and weak body is unlikely to succeed. There is even a special term for this type of figure is skinny fat, that is fat slim. With this type of figure body size may be small, but loose skin, poor muscle tone and cellulite available.
Here is a different percentage of body fat:
What percentage of fat live the most comfortable, everyone decides for himself. Personally, I think the optimum of 13-15% for men and 20-22% for women.Physical activity is absolutely necessary to build a beautiful body. I would also like to note that group classes or "ha", meaning "female poprygushki", of course, a little impact on your silhouette, but not much. Highly recommend to join the world of strength training, with the direct participation of a professional trainer. What is the force? Strength training is resistance training aimed at the development of the muscles and, as a consequence, fat burning. They run the effect of subsequent weight loss, which is good for another 24-48 hours after you've trained.This means that you should not focus on the numbers of spending calories. An hour on the treadmill or bike will burn, maybe more calories, but actually the final result, the power efficiency will be much higher. Also, during weight you build muscles that require more energy, and that means doing strength, you can eat more and not suffer on a hungry diet of 1000 calories. Here is required reading for an excellent article by Rachel Cosgrove "the final nail in the cardio coffin". On Sonike on this subject there is the text "Why not losing weight from running and from the rod".Do not be afraid that you will percacets (body this link is possible with steroids) and your body will become masculine. Ladies that look like this, achieved this result for many years of special training aimed at hypertrophy (enlargement) and muscle used anabolic steroids. And they build muscles purposefully, because of their appearance they earn a living. Fans of such a result is not threatened.
Oksana Grishina in addition, in the off-season sports girls look very different.
How much is fitness for the people?Each year sport clubs are becoming more and open halls, passes that don't cost exorbitant amounts, but the level of comfort they deserved. So if you are strapped for cash, then pay attention to the "cellar rockers". Yes, they are quite glamorous, but there is mental atmosphere — pitching the good guys and love resistant athletes. Can and absolutely free to train on the system of crossfit. Look for area of happiness in your city.
Crossfit is a functional training or on the Internet a lot of articles on how to build your own workout, but there is a strong recommendation to start classes only under the guidance of a personal trainer. Equipment of performance of exercises is very important — it has to be perfect. Only in this case you can avoid injuries and achieve your goals as quickly as possible. Coach services in major cities of Russia are from 500 to 5000 rubles for one lesson.To do strength training at home without equipment, working only with their weight and handy devices of the type of weights, collapsible dumbbells and barbells, chin-up bar and expander, and technique exercises to develop video from the Internet. But this option requires a more serious internal work, because the "magic pendel" nobody will give you. A home gym will cost you 5000-30000 rubles, but it will be yours alone.
Doing at home, too, can achieve success, but usually people find it difficult to get Power in zanimatelnaya lot, avoid working with exercise equipment and free weights, but mostly running on the track or pedaling. There is a scientifically proven fact that long-term aerobic training, the body gets used to use as an energy source fats. That is why at the first opportunity he these fats will try as much as possible and collect money, because all body systems are tuned to this energy source.This suggests that aerobic exercise in General make a person more susceptible to weight gain. It is more effective to combine weights and interval training. But we should not completely eliminate cardio from your schedule — trained heart and vessels will help you become a more resilient person. Finally a bit of sad information: to lose fat locally did not. Women usually lose weight first, chest, then face, back, and in the last lower part of the abdomen, legs and buttocks. In men, the last place the fat leaves the lower part of the abdomen. Why this occurs is described in detail in the text "Why can't they remove fat locally."We conclude: without diet and quality weight training, no matter how much drill press, flatter stomach will not. And cubes appear only when the percentage of body fat gets low enough. Remember once and for all: the appearance of the stomach depends on the food, although loading these muscles are all needed in order for your body to develop harmoniously. When building a exercise program, of course, you need to consider your body type, lifestyle, family status, financial prosperity, personal preferences in food and much, much more. In this article, I gave a lot of links on various resources. They share one thing — they checked. But, of course, any information you want to filter and customize for yourself.Sports, proper diet, and mode provide a guaranteed positive result. In any case you will become more fit, strong, tough and agile person. It is much easier than it seems at first glance. You will succeed.
Source: www.zozhnik.ru/2013/08/15/%D1%81%D1%82%D0%B0%D1%80%D0%BE%D0%B5-%D1%82%D0%B5%D0%BB%D0%BE-%D0%BD%D0%B0-%D0%BD%D0%BE%D0%B2%D1%8B%D0%B9-%D0%BB%D0%B0%D0%B4-%D1%81-%D1%87%D0%B5%D0%B3%D0%BE-%D0%BD%D0%B0%D1%87%D0%B0%D1%82%D1%8C/
If the person is relatively healthy, and the desire to be beautiful much, the first visible results can be achieved for 2-4 months of regular physical activity and proper nutrition. This triggered the so-called "newbie effect".About edese simple, and the basic rule is only one: to spend more than they receive. The most important factor for weight-loss (and weight loss) is the so-called calories in/calories out — that is, calorie consumption should exceed the number of calories that entered the body. Forget the massages, "Ding", magic teas and pills — only and nothing else, you can lose weight. To calculate how many calories you personally need . I think the following information will please many: it is possible at any time and any portions. Exactly. And after exercise, before and at night, too. Significant matters is the total number of calories obtained per day (and according to some studies — for the week).We should not forget about the quality of calories: chocolate bar and serving of salmon with rice and vegetables on the energy value is about the same, but if the latest version has everything you need for a full life proteins, fats, carbohydrates, fiber and vitamins that chocolate contains only the fat and sugar. Moreover, the sharp increase in the level of glucose in the body leads to the fact that you pretty soon get hungry again. For those who like scientism and confirmed the data, I advise you to read this post about the main effects of the diet.
No good for your health and beautiful appearance will not bring semi-finished products (pelmeni, cutlets, pancakes, instant oatmeal, soups and side dishes, as well as muesli and yoghurt with fruit fillings), sausage products, smoked, salted, dried meat and fish, refined oil and sugar, fruit juices, soft drinks, canned food, jam, bread, biscuits, cakes and pastries, candies and chocolate milk, ready-made sauces based on mayonnaise and ketchup.You will be surprised how much money you spend on all these Goodies for tea and snacks. But it is essential to save is unlikely to succeed. With the right approach to nutrition you'll spend the same or slightly more money on food, because fresh fruits, vegetables, meat and fish are more expensive surrogate products.The ideal diet for a person who wants to become fit and healthy, something like this:Breakfast: cereal (any except the manna and instant) with fruit or berries, scrambled eggs or an omelet of two whites and one yolk with vegetables. Tea, coffee, kefir, milk — the beverage of choice, but without sugar.Lunch: meat, fish, chicken with salad and a side dish of complex carbohydrates, i.e. rice, barley, pasta from durum wheat, quinoa, couscous, beans, peas. The serving size of meat is the palm without the fingers, salad two knuckles, served with one clenched fist.Dinner: same as lunch, but preferably for the quarter to increase the portion of vegetables and reduce the amount of the garnish in half.Other examples of a balanced diet on Sonike: sample diet with 1500 kcal vegetarian diet on 1600 calories, fish day on 1600 calories.Between meals acceptable snacks: fruit or vegetables, unsweetened tea without milk or coffee (with skim milk, but in any case no sugar). If you really want sweet, eat prunes or dried apricots, but no more than 4-6 pieces — it's quite high-calorie foods. Of course, this menu is all approximate and variable, but the meaning is: to minimize the consumption of simple carbohydrates and proteins-fats-carbohydrates consumed in a ratio of 40% -20% -40% total calories at 1600-1800 kcal for women and 2000-2200 kcal for men. But it is strongly recommended to count all the numbers individually here or here.Salad dressings choose low-fat lemon juice, fat-free yogurt, yogurt or yogurt. In a period of intense diet should eliminate bread and crackers, grapes, bananas, sugar, honey, potatoes and fatty meats. Because alcohol can dry red or white wine, but not more than 200 ml and not more than once a week.Accordingly, we conclude that a period of stabilization and support of the achieved result, your food will no longer be so strict. Although my personal experience tells me that after six months of proper nutrition any hazards do not want to. It turns out that it is not so tasty, and the body is not taking all these flavors, dyes, thickeners and preservatives.In any case can not be hungry — when the time comes food, then hungry people will eat more than necessary. And I hope we all remember the truism about water: drink, drink and again drink clean water without gas and additives. However, without abuse, scientists have refuted the claim that it is necessary to drink at least 3 liters of water a day.Innivations recipes healthy recipes can be learned from the book Veronika Belotserkovskaya "Diyetysha". Almost all the dishes I can cook and I can confidently say that no one has ever complained about the bland taste of the dish and did not even distinguish it from non-dietary counterpart.
Pedantic people will love the recipes in the community EN-fitfood. Local chefs accompany each recipe, a detailed description of the content of the dish by the number of proteins, fats and carbohydrates.The most effective and easiest way for me to keep my eating under control is to count calories. There are a lot of programs for smartphones and just rhymes on the sites. Personally, I prefer the FatSecret app, and ready dishes use the calorie counter on this website.
Separately, I note that dietary Supplements and all sorts Pribluda type "before Breakfast drink warm water with lemon juice and a spoonful of oil" to affect weight loss only if you believe it. That is the place to be the placebo effect. This is especially true of vitamin supplements and the slimming L-carnitine.Modern doctors and nutritionists are of the opinion that mono, hungry and unbalanced composition of diets only lead to temporary weight loss. Quite the contrary: most often, losing weight on a person, returning to the usual diet, is gaining weight again or even increases it, and incidentally spoil our stomach and slows down the metabolism. The important thing in nutrition is balance, moderation, reasonable approach and compliance — that is, how easily and comfortably you be on a diet. Sport and all-all-all annotations to one of the most respected community of healthy living and sport written key words: "If you want to lose weight faster, do strength training. The key word is "faster". And since any physical activity is good: to walk more effective than a lie, running more effective than walking."
To settle for thinner, but flabby and weak body is unlikely to succeed. There is even a special term for this type of figure is skinny fat, that is fat slim. With this type of figure body size may be small, but loose skin, poor muscle tone and cellulite available.
Here is a different percentage of body fat:
What percentage of fat live the most comfortable, everyone decides for himself. Personally, I think the optimum of 13-15% for men and 20-22% for women.Physical activity is absolutely necessary to build a beautiful body. I would also like to note that group classes or "ha", meaning "female poprygushki", of course, a little impact on your silhouette, but not much. Highly recommend to join the world of strength training, with the direct participation of a professional trainer. What is the force? Strength training is resistance training aimed at the development of the muscles and, as a consequence, fat burning. They run the effect of subsequent weight loss, which is good for another 24-48 hours after you've trained.This means that you should not focus on the numbers of spending calories. An hour on the treadmill or bike will burn, maybe more calories, but actually the final result, the power efficiency will be much higher. Also, during weight you build muscles that require more energy, and that means doing strength, you can eat more and not suffer on a hungry diet of 1000 calories. Here is required reading for an excellent article by Rachel Cosgrove "the final nail in the cardio coffin". On Sonike on this subject there is the text "Why not losing weight from running and from the rod".Do not be afraid that you will percacets (body this link is possible with steroids) and your body will become masculine. Ladies that look like this, achieved this result for many years of special training aimed at hypertrophy (enlargement) and muscle used anabolic steroids. And they build muscles purposefully, because of their appearance they earn a living. Fans of such a result is not threatened.
Oksana Grishina in addition, in the off-season sports girls look very different.
How much is fitness for the people?Each year sport clubs are becoming more and open halls, passes that don't cost exorbitant amounts, but the level of comfort they deserved. So if you are strapped for cash, then pay attention to the "cellar rockers". Yes, they are quite glamorous, but there is mental atmosphere — pitching the good guys and love resistant athletes. Can and absolutely free to train on the system of crossfit. Look for area of happiness in your city.
Crossfit is a functional training or on the Internet a lot of articles on how to build your own workout, but there is a strong recommendation to start classes only under the guidance of a personal trainer. Equipment of performance of exercises is very important — it has to be perfect. Only in this case you can avoid injuries and achieve your goals as quickly as possible. Coach services in major cities of Russia are from 500 to 5000 rubles for one lesson.To do strength training at home without equipment, working only with their weight and handy devices of the type of weights, collapsible dumbbells and barbells, chin-up bar and expander, and technique exercises to develop video from the Internet. But this option requires a more serious internal work, because the "magic pendel" nobody will give you. A home gym will cost you 5000-30000 rubles, but it will be yours alone.
Doing at home, too, can achieve success, but usually people find it difficult to get Power in zanimatelnaya lot, avoid working with exercise equipment and free weights, but mostly running on the track or pedaling. There is a scientifically proven fact that long-term aerobic training, the body gets used to use as an energy source fats. That is why at the first opportunity he these fats will try as much as possible and collect money, because all body systems are tuned to this energy source.This suggests that aerobic exercise in General make a person more susceptible to weight gain. It is more effective to combine weights and interval training. But we should not completely eliminate cardio from your schedule — trained heart and vessels will help you become a more resilient person. Finally a bit of sad information: to lose fat locally did not. Women usually lose weight first, chest, then face, back, and in the last lower part of the abdomen, legs and buttocks. In men, the last place the fat leaves the lower part of the abdomen. Why this occurs is described in detail in the text "Why can't they remove fat locally."We conclude: without diet and quality weight training, no matter how much drill press, flatter stomach will not. And cubes appear only when the percentage of body fat gets low enough. Remember once and for all: the appearance of the stomach depends on the food, although loading these muscles are all needed in order for your body to develop harmoniously. When building a exercise program, of course, you need to consider your body type, lifestyle, family status, financial prosperity, personal preferences in food and much, much more. In this article, I gave a lot of links on various resources. They share one thing — they checked. But, of course, any information you want to filter and customize for yourself.Sports, proper diet, and mode provide a guaranteed positive result. In any case you will become more fit, strong, tough and agile person. It is much easier than it seems at first glance. You will succeed.
Source: www.zozhnik.ru/2013/08/15/%D1%81%D1%82%D0%B0%D1%80%D0%BE%D0%B5-%D1%82%D0%B5%D0%BB%D0%BE-%D0%BD%D0%B0-%D0%BD%D0%BE%D0%B2%D1%8B%D0%B9-%D0%BB%D0%B0%D0%B4-%D1%81-%D1%87%D0%B5%D0%B3%D0%BE-%D0%BD%D0%B0%D1%87%D0%B0%D1%82%D1%8C/
