Created with the support of Grow Food and Rakamakafit
On the subject of weight loss we biggest trouble (and not only in our country): Information in excess, create incredible theory, serious soup abound in scientific terms, drag in biochemistry, physiology, endocrinology.
All this prevents those who want to lose weight. People need an answer to the obvious question: "How to lose weight fast and easy?". But in fact, from this simple problem (and it is really simple) Inflate some incredible and mega-complex process, due to which the person will have to radically change their daily routine and almost his usual outlook. Perhaps this swelling out of molehills and deters many. They think that to lose weight - it is very difficult.
In today's article I will try to explain as simply process of losing weight. This is a very important point! Because when you know the mechanism of something, then skillfully filters out a bunch of unnecessary information. We all know that after the street it is necessary to wash hands with soap and water. This simple rule, we follow every day. But why do not flash in the Internet community supporters to wash his hands palms up or heated debate, the angle at which to apply the soap, do not compare the effectiveness of hand washing in the afternoon or evening. Similarly, and with losing weight: the answer to this question is simple to impossible, and does not require a ton of information shtudirovaniya.
As we lose weight
To lose weight - it is necessary to burn fat. It is obvious.
But what it means to "burn fat"? This means that it is necessary to convert it into energy, to be exact - to use as an energy source.
How to convert fat into energy? Textbooks sports biochemistry and physiology, this is called oxidation reactions, which are aimed at resynthesis ATP (adenozintrifsfornaya acid, whose energy is used in all processes in the body, this natural battery).
You are free to explore the resynthesis of ATP and come to a simple and clear facts, written below.
We turn to the most interesting. To use fat as an energy source, you must be absolutely any physical activity low intensityBut with long duration. This will follow - will then work on the oxidation of fat.
If physical activity is intense (it is determined by the fact that you get during physical activity dyspnea), Then you have passed the anaerobic threshold and spent not primarily fats and carbohydrates (glycolysis takes place). Fat in this situation, too, will be burned, but later, during the period of recovery after an intense workout. Is saturated with oxygen, the fat is converted into energy, to compensate spent on the training of carbohydrates.
The fact that during an intense workout burn carbohydrates, then fats, there is one drawback to the inhabitants - lost power.
A person who needs to lose weight simply quietly, with no loss of power qualities, required prolonged and intense enough workout. That's all there is to know on the physical activity, and not to go into the jungle of Physiology and Biochemistry.
If you carefully read all, now you should become clearer in the head, why the half-hour-hour walking tours of the city more efficient in terms of weight loss, than to run cross. Practice at home too convenient: a small dumbbell weights, expanders, fitball - all this at a high duration of training gives the result.
For the lazy and those who can not attend the Hall (for example, recently gave birth to a girl, who suffers from varicose veins, or just do not like being in the room a lot of people), There is a great set of home treadmills from Rakamakafit.
They have developed their own training program author. She is competent, because guys all originally created the sets and fitness exercises for mothers on maternity leave, to get in shape after childbirth. Emphasis was placed on the house to deal with quietly without waking the baby.
latex belt working on the hips, back and arms. The very process of training without shortness of breath and discomfort. There are many exercises to engage in a horizontal position (important for those with varicose veins).
We turn to the diet
Any physical activity, including serious workout vain in losing weight, if not withstand a calorie deficit.
It is obvious: us to lose weight, the energy must be expended more than it receives.
Let's start with the fact that we have misunderstood the word "Nutrition". This is not a body of knowledge about weight loss, but about how to eat in order not to damage the body or improve it. For example, the ketogenic diet is ideal for insulin-dependent diabetics, her nutritionist is working to its customers. But when the ketogenic diet reduced weight loss in the plane, then there was some kind of a madhouse that many beat on fats and suddenly they began to build a crazy theory about the ineffectiveness of the protein diet, fruit and demonize etc.
It is understood that the analysis of many obese people (moderately) the envy of evil, and to reduce the percentage of fat in your body - not always helpful.
You can eat anything from vegetables to fried potatoes. Even sugar, which is now fashionable now a nightmare, the body needs. This detail I'll discuss in the next article.
The important aspect of losing weight - a calorie deficit. And the higher the deficit, the more will lose weight faster (assuming daily physical activity), but will also quickly cause damage to the body.
A calorie deficit is best to create by cutting carbsRather than proteins and fats. Because it is easier with a shortage of carbohydrates are synthesized, for example, than fat. But if you are going to engage intensively in the hall, for example, work with a barbell at medium scales, the pre-workout carbs are required. You will simply feel better. All strength training are conducted on glucose and creatine.
How to maintain a calorie deficit for optimal weight loss?
1) Plan your diet, along with a calculator KBZHU (they are now fully complete, and all of them are normal, and a lot of applications for smartphones, which count calories);
2) zaguglit formula Harris-Benedict and Mifflin San Zheora calculate the number of calories required for a normal diet.
And yet. Yes, a bit of a chore to weigh food on kitchen scales, worn with a calculator for calculating calories. But easily achieved goal to lose weight.
Very fortunate residents of Moscow and St. Petersburg. There, for the lazy "mathematicians dietchikov" there service GrouFud, Which calculates the required number of calories a person, and will feed 5 times a day. And not breast with buckwheat and chicken with peppers and bulgur, rice pancakes with apple and cinnamon, Greek salad, chicken fillet in batter broccoli. Mm-m, the food is very tasty, delivered to and from work for free.
Menus have thisThat lose half a day, if he will be ready. For me, this is perfect, because because of the work of time and energy for cooking is scarce.
Really, with the service live more simply. It is waiting, like when displayed in Kaliningrad.
So, today we are considered the basic essence of weight loss: low-intensity workout with high duration and calorie deficit. Further it is not necessary to clutter yourself any theories head. The next time you talk about food, what better than a potato macaroni why the sugar - is not dangerous, and why it would be good to drink pomegranate juice at bedtime. If you are interested in this topic - put a "thumbs up" and subscribe to my RSS feed, so as not to miss.
