The first thing I want to say to you, in any case not to go on a diet. Why? Because most diets are not based on the principles of a reasonable diet. Learn more from the basic rules and tips on nutrition and Training to lose weight.
The purpose of this article is to show newcomers a simple, simple approach to nutrition and exercises to help to lose body fat. Rookie called, in just 2-4 months, or who is no longer trained, but not specific results achieved.
Want to lose weight? The first thing I tell them not to go on a diet. That's right. Diet – this is the biggest mistake you can make.
Why? Because most diets are not based on the principles of a healthy diet, they are difficult to keep and many of them give no long-term commitments in terms of maintaining your weight. In other words, if you are on a diet, you with her and "stand up" and what happens? Go back to your eating habits, which will help you to gain weight. In addition, some of these diets are crazy.
The answer is simple. You have to change your lifestyle for the better,
you even enjoyed it.
How often do you have commercials that promise you unrealistic things? I beg of you.
What is the essence of the right slimming?
Before we go any further and talk about the proper nutrition and Training to lose weight, let me determine what. There is a significant difference between "weight" and remove "fat". Most people don't understand what "weight" means to lose, muscle mass, water and fat. It is absolutely not what we strive for. We need to lose weight, but muscle maintain mass, at the end of a beautiful Relief of the body. Muscles need more calories and therefore better metabolism, so that the structure of the muscle has its advantages.
If diets do not help, what helps? The answer is simple. You have to change your lifestyle for the better, you enjoyed it. This applies to eating habits and the level of their activity. The first thing that you need to reduce the level of sugar, or just the amount of the consumed carbohydrates and fats.
A lot of protein, moderate amount of carbohydrates (especially the slow and complex) and low fat is the way to success. It must 5-6 times a day in small portions and not 3 times and large (or, worse still, 1-2 times). Added to this is a Cardio program. Fat reduction does not depend only on how many calories you eat and burn, but also what those calories to your type. You need to burn more calories during physical effort, as you are taking.
The food has a specific function
The main value of food is not her type, even though the majority of people believe exactly the same. Many, including me, grown exclusively on fast Food and have not had the slightest idea of what is the right diet for weight loss. As a child, I've never heard of that, words like "squirrel", "carbs" or "fats". In addition, at that time, to the product labels of the amount of nutrients written.
"The main function of the food – supply our bodies with energy, a matter of taste".
Ignorance of what we eat every day and is the most important cause for the vast number of people with obesity. And the food industry does not help us to a fast Food and modified products. No wonder that such a large number of people are suffering due to problems with being overweight.
The main function of the food – supply our bodies with energy, a matter of taste. This does not mean that we do not enjoy a really delicious food, but the understanding that it is necessary, will help you make the best choice.
Food are nutrients made up of three macro:
After water, proteins are the second component of our body. Proteins we need every day, such as the implementation in the sense of literally thousands of functions of the human organism through a variety of combinations of different amino acids.
Carbohydrates are the main source of energy for our body. Simple or sweet carbohydrates have a place in the daily diet, but to a greater degree, you need to perform complex or slow carbs. However, you need to know, and here to make the most of the errors that all of the excess carbohydrates are deposited in the body in the Form of fat.
Imagine that it is the same, that the filling of the machine. If the Tank is already filled, but you still have petrol, it will just come out. The same thing happens with unnecessary carbohydrates. If a certain level is reached. Redundant carbs "spill over" and you will get to thick.
Regarding fats, there are two types: good and bad. Which fats are useful, and which should be avoided, we will discuss later. To fats the majority of us eat a lot of fat and especially wrong with the Art, such as saturated fats and TRANS. A conscious selection of food and their quantities can solve this Problem. The reduction in consumption of sugar, fat and calories, we can control the part of the food. Motion we will consider later.
The goal for weight loss
Nutrition and workout program for weight loss require the determination of body fat percentage and daily amount of calories means setting certain goals. How much you want to lose weight?
Body fat percentage
The first step on the road to success, you need to know how much fat is in your body. Next step – define the required daily amount of calories. There are a number of formulas, however, we use the following formula. Men need to know your weight and waist circumference. Talk about women later.
Multiply your body weight to 1,082 B and multiply 94.42. Make a note of the resulting number. Then multiply the waist to 4.15. The resulting number from the previous subtract. It is the muscle mass of your body. The difference between this number and the weight of your body shows how much fat contains in your body.
For women, the formula is a little more complicated. You need 5 values of body weight, circumference of the wrist at its widest point, waist at the navel, your hips at the widest point and the circumference of the forearm at the widest point.
Now we do the following:
- You multiply the weight of the body to 0.732
- Multiply 8.987
- You divide the circumference of the wrist to 3.14
- Multiply the waist to 0.157
- Multiply the hip to 0.249
- Multiply the circumference of the forearm to 0.434
- Fold the result of 2 and 3
- Subtract the result of 4 7
- Subtract the result from 5 of 8
- Fold the result of 6 and 9
It is the muscle mass of your body.
Daily Calorie Needs
There are several formulas to determine your daily calorie needs. I advise you to use the following formula, which takes into account your metabolism and activity level.
Here's what you need to do:
The mass of the body * 10 (for men) or 9 (for women) x level of employment * level of metabolism.
- Lack of exercise (spend lots of time sitting, not exercise) = 1.1
- The average activity – at work, 2-3 workouts a week = 1.2
- High Activity = 1.3
Basic sales defined:
- Faster Metabolism = 1.1
- Resources = 1.0
- Slow = 0.9
Below you will find a formula that is calculated for a man weighing 77 kg:
170 * 10 = 1700 * 1.2 (medium activity) = 2040 * 9 (slow metabolism) = 1836 calories per day. So you will get the total number of daily calories you need, split between 5-6 to get a better understanding of how many calories should be consumed during a meal.
There is no need to count calories in each product at every meal. However, it is a very precise procedure and in a relatively short period of time you memorize how many calories is contained in each product.
Other systems use pre-defined proportions, for example, the Hand or fist, but that's not quite right. This approach requires knowledge of the nutrient minerals that a serving form. I advise you to make a list of a certain food, counting calories and a week or two, so you know how much you consume per day and to tweak if necessary, something.
To the extent that the planning of the daily diet, you will be in the habit, and you will not know how many calories and if you must eat, you need to be permanent calculations. You will know exactly when and what is necessary.
Install the portion of the consumed nutrients as follows:
50% Protein, 30-35% carbs and the Rest fats. In the days when you exercise, your carbohydrate intake should be slightly higher. If you do not perform Cardio exercises to recommend the intake of carbohydrates, because you lose weight rather, if you intend to give her on an empty stomach.
All who read my article know that I say a lot of after-workout Cocktails. It is the best time for simple carbs. If you are performing Cardio exercises, you can start the day with simple carbohydrates in the composition of the Protein Shakes or food with high protein content.
- Lean red meat
- Chicken (without skin)
- Low-fat dairy products (with the exception of the eggs)
No fear, there are eggs, there is a greater amount of nutrients contained in egg yolk. Avoid genetically modified foods, fatty meat and fatty dairy products.
Here is a reference to the glycemic index, i.e. the ability to carbs processed blood sugar) and glycemic load (glycemic index multiplied by the carbohydrate content, in grams, of food and shows how a lot carbohydrates contained in food).
In the two cases: the smaller the number, the better carbs. The best carbohydrates are those that are below on the glycemic index. It is:
- Brown Rice
- Whole-grain products
- Vegetables (fibrous carbs) and fruits, such as strawberries
Carbohydrates to avoid it
- White flour
- Products with a high sugar content
- Cheese with low fat content
- Sunflower seeds
- Peanut butter
- Olive oil
- Canola oil
- Safflower oil
Fats that should be avoided
- Meat with a high fat content
- Dairy products with a high fat content
- Salad dressings with high fat content
- Fried Food
Diet plan for weight loss
Below you will find a sample nutrition plan for a day.
- Oatmeal ½ Cup
- 1 Apple
- 3 whole eggs
If you are I'm your favorite excuse "to rashly, in order to have time to eat Breakfast", then:
- 1 banana
- 2 Tablespoons Whey Protein
Breakfast is the most important meal of the day. Many people think that to lose weight, you need to eat just anything. It is not so. You must support the normal metabolism in the body and in small portions every three hours. If you are starving, you are only damage.
In the morning
- Protein Bars
- Protein Shake
- 170 G Chicken
- 1/3 Cup of brown rice
- Yogurt - ½ Cup
- Protein Shake
- 170 G lean Steak
- 1 sweet potato
- Steam Carrots
- Protein Pudding
- 2 Tablespoons Whey Protein
This is only a sample diet plan. In fact, the portions need to be defined on the basis of the calories of each product and their daily needs. Products contain carbohydrates and fiber are not a good choice because the body to digest and you can recover in any amount without fear.
Also, you can like a Dessert with little fat and sugar, or without it, and add different spices to the meat
The main thing – do not exceed the permissible level of calories. If your daily level of 2200 calories, then you can use the calories within this amount: 1800 on the first day, 2400 another day, 1950. The main thing is that, on average, per week 2200 calories per day.
Before or after the workout, I drink a rate of 40-60 G simple carbs, and proteins. If you are performing Cardio exercises after the workout to the weight, then a small amount of carbohydrates, 15-20 G in front of cardiovascular exercises and a Cocktail after-workout drink. In terms of food, so you can, what is in the diet plan.