Every person dreams of being attractive.But it does a little bit for that.In most cases, everything ends in one or two attempts to "sit on a diet", after which people are even more swimming.Therefore, depression, bad mood, prosperity, self -confident, and finally, you will not notice how you say that the sport is strong and all stars have achieved it with plasticity and liposuction, and of course the ordinary person who looks good, just "such a constitution" and maybe even a narrow bone.Isn't it the time to stop stopping such nonsense under your breath and take responsibility for your life with your own hands?

Now a lot of noise has grown around this topic.In almost every girl, the idea that she's fat.Often, this is very wise, because really many start to start - just tin!Moreover, strange begins when they start to lose weight.Most go here: "I want it to be easy, but the effect to become incredible!"It doesn't happen!These, friends, then we have to do liposuction, which is generally useless trash because you just remove fat, but in the way of life, everything will return to its place.
Moreover, some boys are busy in the same trash.They read all kinds of strange recipes, in the style: "Oatmeal for water, koji berries, for weight loss" in health magazines that should be full of ads for their pages with another useless super revolutionary recipe.
After all, I want to change, but no one is eager to move and strain.But boys, if the muscle mass was so easy to grow, or lose weight and perfect shape would not be difficult, then absolutely everything would be.Everyone wants to be attractive, but almost no one wants to do it.
I talked about this in this supermarket, which I received many reviews by mail, thanks to subscribers and friends.
Is not the right understanding
There are many strange schemes of weight loss as well as mistakes on this topic.Of the most common misconceptions, I can emphasize the following:
- The gym is best helped to lose weight
- To get rid of the stomach, you need to download the press
- To lose weight, you need to eat less
Let's find out this in order.Weight training in the gym is mainly focused on the construction of muscle mass.This process is called anabolism (from Greek to "rise").And weight loss is the opposite process that names catabolism.
Fat does not burn, it oxygen under the influence of oxygen, so aerobic load (running, fast walking, swimming, biking, etc.) will be more effective as a fat burning method, but in the short term.
If you get a quick walk and gym, then you will spend faster fat at the same time in training.But you are in no hurry to conclude.
The gym will start anabolic processes in your body, that is, increase the amount of muscle mass.And the muscles, as we know, spend a lot of energy.

For some reason, people think so often about press cubes.Find out that the press is a muscle!The same muscle as all the rest of your body, duck why should some special rules affect?
About the press, there will be a separate article, as well as my author's information product, so don't miss it, it will be cool material!
Remember, we said a little higher that the classes of the gym is not so well "fat burning" as aerobic load (launch, swimming, bike, etc.)?But, for example, after an hour of intense running, you can fill all the calories with a pair of milk or chocolate.Tin, right?
You've been running for an hour, then eaten a little and that's it.What makes sense?How, after all, losing weight?
Now I will explain everything.To lose weight, you have to act in the complex.Food adjustment + physical activity.Thanks, Capp, tell me?Good.How to do it competently?Minimal muscle loss, with maximum fat loss?The following.
How to lose weight quickly at home."Staterno point"
Why exactly at home?Because, first of all, you need to configure your meal !!!You don't even need to leave home for this.
Physical exercises are essential for the formation of a beautiful body, but you need to start meals.
Thus, we realized that one increase in physical activity cannot be distributed.Now I will tell you how to do it so that your food will help you lose weight.Is it unrealistic?After all, it is much more logical to stop eating or eat several times a day, right?
No!And this is the most common mistake for most people.Let's find out this in order.
I have already said in the early articles that if you eat more than you need, then you lose weight, if you are less, then you lose weight if you need it as much as you need it, then the weight is unchanged.
But what does it mean: "How much is needed"?This is the so -called "equilibrium point".When you eat as much calories you need for your life.
How to calculate it, I will write a bit down, but now we find out what energy energy is created to make your body normally act:
- Energy Training of Peace
- Energy tenders in an active state
The rest is less important.So.To maintain energy, this is the energy we spend on vacation.The body constantly consumes energy, even in a dream!It food, restores, controls body temperature, acts short, despite your movements and all this requires energy!
Energy etc.Moreover, it is not only a physical activity in the gym, but also about how much you go during the day and other movements you do daily.
This is understandable.Now let's move on to the "Stater point".

To calculate this, you need to do this: distribute your meal 6-7 times a day.You eat every day, in each meal of the same food (not permanently for breakfast, lunch and dinner, for example, only eggs and each meal, the same thing every day, the menu will be lower).It is important not to experience hunger.Eat without forced restrictions.
This does not mean that you have to eat all the food.No.The amount of food consumed will not change, you just eat more often and the right food in small portions.The more often you eat, the faster your metabolism.The more rarely you eat in large parts, the slower it is.
Weight every day and consider the total amount of calories per day.After a week, add calories every day and divide by days (7 or weeks).It will be your starting point.Where we "look" on the way to losing your weight.
It will not be easy.Maybe it seemed very difficult for you.To understand that you are what you were not, you have to do what you didn't do.Not everything is difficult and scary as you may seem.Learning to leave a comfort zone.This is the only way to build a beautiful body.
"Diet" for weight loss
Why did I leave the word "diet" in quotes?Yes, I just don't like this word because the "diet" involves restrictions and the human body does not like itself, as it has no need for hundreds of thousands of years.Usually, on the contrary, we have learned to accept "more and more", this is the rule of survival.
I prefer to use the phrase "proper nutrition".What more can you name the food that makes health, more beautiful and finally disciplined?After all, the body is a chemical station that absorbs everything that has "thrown" in it.And the more different the infection enters it, the sooner the system does.
Products should be cooked in the evening (as I) the next day and use them in different containers (I only put 2-3 containers and simply distribute evenly throughout the day, 6-7 meals).
This scheme is more focused on men who have average daily energy costs (1500-2000 kcal per day), but by reducing the amount of food, you can also make a diet from the same products for girls.
Number of foods:
Carbohydrates:

- Rice, buckwheat, oatmeal, barley, etc.= 100-250 g.
Squirrel:
- Boiled chicken breast = 400-500 g.
- Eggs, cooked = 3-5 pieces.
- Curd (low -fat) = 200 g.
- Kefir (low -fat) = 1 cup
Vegetables (fiber): As far as you wish, without restrictions
Fat: mainly omega -3 (fish oil, can be in capsules)
Water: Drink a lot!3-4 liters per day!The body should not feel thirsty.There should be extra water.
Estimated power circle:
- 07:40: Drink water
- 8:00: They ate oatmeal porridge, sandwich with cheese, 2 eggs.
- 10-11 hours: Chicken slices, eggs, figs.
- Lunch: chicken or meat, rice, vegetables, eggs, milk washed.
- After studying or working, before the workout (15-16 hours): vegetables and a few eggs, so that you do not overload it and it was difficult or even better, drink protein cocktail!Pleased to absorb and very useful!
- After the workout, they ate meat, vegetables, some eggs, milk (carbohydrates, such as rice, buckwheat, etc., it is better not to be "transmitted to fat", the body will not have time).
- Before bedtime (at night): fat burnt cottage cheese (200 g) and kefir mugs!Recommend: Buy cottage cheese is not cheaper than 45-50 rubles, otherwise you just eat coconut fat or other infection.
- In addition, drink some multivitamins ("complications" 2 times a day, such as + fish oil, omega -3)!
Remind you of the alleged scheme!It all depends on your individual "reference point" we talked about above.
By the way!I think you would be interested in home protein cocktails, gaining mass and weight loss.Here you will find out the whole essence of cocktail data and generally whether cocktails are for weight loss.
As you can see, there is no hunger issue here!Why?Very simple!If the body eats a little, then it starts to save energy because it thinks it is in danger.It does this, slows down metabolism, and also reduces the residues of fat deposits, that is, fat virtually "burns".
Moreover, if you, with your nonsense, decide to starve, then your body, after your "crash", that is, you will say to yourself, "Okay, this diet is in the figure, I still have no sense, I have such a constitution, it's good to eat this cool cake!"

How to use it:
- Try to eat carbohydrates (rice, buckwheat, etc.) until 6-7 pm, because otherwise the energy that was not spent at the end of the day was truly delayed as fat deposits.
- The main part of the carbohydrates (rice, etc.) should be after sleep (for breakfast) and after exercise.
- Eat no more than what is scheduled (after some time, you can control calories and consumption, but now it is better to focus on the numbers)
- After 6-7 hours, focus on proteins (meat, eggs, protein, dairy products) and vegetables.
- At night, only low cottage cheese and kefir.
What should you remember
- Energy load + cardio faster "burnt fat"
- Your diet adjustment (diet) is the key to losing weight
- Exercise in the gym aims to increase muscle growth (anabolism) and not during fat burning (catabolism)
- You have to spend more calories than you get
- Before you start losing weight, calculate your "counting point" so that you can understand what to start
- Try to change your food to the "counting point" so that you lose 1-1.5 kg of fat per week
- Write down your results on paper.If you do everything compared, then high weight loss will not work.You stop in the ground, or you lose muscle mass with fat
- The more muscles you have, the more energy you spend time with rest