Dietary recommendations

Fat Loss

Here is a 12 dietary recommendations leading expert in the field of sports nutrition Chris acetyl. Please follow them for a long time, and you’ll see the fat layer on your muscles will melt steadily. Chris acetone vouch for the results of its global prestige!

Carbohydrates plus

If you train hard, you’ll probably eat a lot, including carbohydrates. On the one hand, there is nothing wrong, because carbohydrates – the main source of energy for exercise. However, on the other hand, carbohydrates real threat overweight. Even the “slow” because, ultimately, they are destined to turn into the same glucose, insulin, which turns into fat.

Science has found that fat deposition depends on the rate of glucose in the blood. So here’s the very first piece of advice: Eat carbohydrates with protein. Protein slows the absorption of glucose in the blood.

No carbs before bedtime!

I would like to have a snack before bedtime? Absolutely can not! In the dream, energy costs are minimal, so that received dietary calories are considered superfluous. Where they do? The organism converts calories into fat and lay in store under the skin. Before going to bed can be taken only protein. And then in small numbers, no more than 20-30 grams of.

Well, last carbohydrate intake should be held for 3 hours before bedtime. If naedites carbohydrates straight at night, then in addition paralizuete growth hormone secretion. Meanwhile, this is the strongest anabolic hormone and the “fat burner”. What protein to take? Can be natural in the form of cottage cheese, and a cocktail on the water of the powdered casein.

Drink water to lose weight!

Faster than speeding car, the higher the fuel consumption. So it is with man. The higher our rate of metabolism, the more we need energy, the more we “burn” fat. So, water is a natural regulator of metabolic rate.

At first, still very weak, signs of thirst, metabolism slows by 2%. It would seem small, but well enough to reduce the physical strength. The truth is 10%. But a couple of glasses of water speeds up the metabolism by 30%. In fact, water is mainly for human life element. Our body consists of water and keep it spends. From this it follows that we must drink regularly. Otherwise, work the body went wrong.

Incidentally, the stomach full of water lowers the appetite, and vice versa: a thirst for hunger triggers. Between meals regularly drink at least 2 cups of water. This will reduce the calories by 10-15%.

Less fat!

Fat, of course, needed by the body, but too many calories in them. In one gram of fat contains 9 calories versus 4 calories per gram of carbohydrate and protein. So if you’re interested in a decent muscle relief, to reduce fat intake. Particularly rich, milk and meat. They first of all and fill up fat deposits.

So, replace the beef chicken and fish, and dairy products, let them be free of grease. The need for fat fills useful unsaturated fats from avocados, nuts and fish. These fats are not deposited and completely consumed as “fuel”. From fat should account for no more than 15-20% of calories daily diet.

Your sports nutrition

The main rule in bodybuilding says is needed 5-6 times a day. At first glance, it seems that this rule is impossible. Do you work, study … Often you do not have time for lunch. Meanwhile, the omission of food leads to a fall in blood sugar levels, and after that begins the secretion of catabolic hormones that destroy muscle tissue.

All this would not happen if you eat a simple sandwich on time with the meat and greens, “weighs” only about 100 calories. And if a sandwich is not at hand? Just such a case, and invented the carbohydrate and protein tile. And then there are substitutes for food. And do not think that this is a chemical substitute.

Three years, several thousand British women voluntarily accept substitutes for food, and doctors found no negative changes in their health. So here’s a solution: buy the tiles and bags substitute food. As a result, mode of your food will be exemplary.

Properly begin

Breakfast – it’s your main meal. You know why? Breakfast daily programming rate of metabolism. If you ate a little in the morning, the metabolism drops. This means that one day more sugar will turn to fat. Conversely, a hearty breakfast increases the rate of exchange. In addition, for lunch you will eat less.

Several scientific studies have shown that high-calorie breakfast daily calories reduced reception by almost a quarter! By the way, how much you have eaten for breakfast, your body fat is not replenished. Burn it! What is for breakfast? There is nothing better than eggs of 4-6 eggs with vegetables!

To add the fried wholegrain bagel with jam, a banana or an apple. Remember, breakfast should be at least one third of all calories to your daily diet. But at lunch eat less. Considered the main lunch meal – an anachronism that has migrated to us from the days when there were no fitness.

Additives, pliz

If you want to lose weight, but still good, you need to grow your muscles. Musculature – this is the most energy-consuming organ in the human body. The more your muscles are, the more they consume calories. Keep in mind that calories are needed muscles even when you are asleep or watching TV. In muscle, every second, millions of biochemical reactions occur that require energy.

Due to the large muscles of the metabolism is accelerated, and this is another chance to lose weight. The conclusion? Swing free! Anabolic supplements to help yourself! In the first place there donator nitrogen, amino acids, BCAA and creatine. You know why? All of these supplements in addition “burn” fat. Donator of nitrogen increase the secretion of “fat burning” of growth hormone, well, BCAA and creatine alone destroys fat.

Here is the scheme: Take 3-5 grams of arginine before breakfast, for half an hour before training and for half an hour before bedtime, 3-5 grams of BCAA before breakfast, 3-5 g in front of as many training sessions and immediately after exercise, yet 3-5 grams of BCAA should be taken in the evening, 3-5 grams of creatine right before a workout and immediately after.

Often!

Coaching accelerates the metabolism, and with it, “burning” of fat. So it must train more often. Even better, every day. Well how about restoring? After all, if you do not have time to recover, muscle growth does not wait. In this puzzle there is only one solution: reduce the workload and time to train for only 1-2 muscle. Will six workouts a week plus a full day of rest.

As for the method of training, the decrease in the number of exercises to compensate for increased operating weights. Train in a heavy malopovtornom style. The reduction in training – this is you do not step back, and solid benefits: better weight increases, accelerates metabolism, more “burns” fat. And here’s another one. Organism reconstructs the exchange of glucose. With daily training is worth its weight in gold, so that the fat in the body does not make it, and sends directly to the muscles and liver.

More fiber!

Fiber – indigestible part of plant is going to eat. Fiber acutely needed by the body, but if we eat a lot of plant foods? When the fiber reaches us in the stomach, then dials the water and bursting intestines, giving rise to a feeling of satiety. Besides fiber, like a brush, have the walls of the intestines, purifying them from the remnants of food sticking. This enhances the absorption through the intestinal wall of useful nutrients.

However, it is more important for a bodybuilder more. Dietary fiber increases the sensitivity of cell receptors to glucose. As a result, it absorbs a lot more, and therefore the need for insulin decreases. This leads to a reduction in its secretion. Fiber in powder form is sold in pharmacies, but there’s nothing better big bowl of vegetable salad!

Compare yourself

Changes in body types come in such a slow pace that they did not mirror uglyadet. You look and seem to be no change. In fact, there is a change, so only they can be seen only by comparison. Every 10 days, shoot himself in three ways: front, rear and side. Paste photo in a special notebook, specifying the exact date of photography. Photo dispassionately fix not only your success but your piercings.

Here it is appropriate for memory write, abandoned or broke training diet. By the way, it is useful also weighed. Indicators next to the photo record. Analysis of all the materials you provide good food for thought. But the main thing, of course, is that you clearly see your progress. And this is the biggest incentive for an athlete!

Step back, two steps forward

If you are able to realize all of the above recommendations, you deserve a reward. Once a week you are allowed, there is a “forbidden” foods. In reasonable quantities. Not a dozen hamburgers, but only one. Medium-sized pizza instead of the largest. Instead liter bottle of cola – just one glass. No damage to your waistline this “cheating” will not bring, but you will unload the psyche.

In addition, such a departure from the rules, oddly enough, can help you lose weight. It is known that reducing calorie intake slows down your metabolism. The organism is frightened deficiency of calories and start their savings. If every week you naedites calorie foods, the rate of metabolism will accelerate again. This will mean continuing to lose weight.

Extreme measures

The reduction of volume. It is true, the more exercise you do, the more “burn” calories. However, high energy consumption does not always go hand in hand with the growth of muscles. Moreover, training for wear leads to the opposite result: destroys the muscles. Think of the marathon.

Scientific studies have shown significantly, that the implementation of a large number of isolation exercises leads to inhibition of anabolism and catabolism increases. Keep proven scheme of 1-2 basic exercises in a mode of 6.12 repetitions. Such training also spends a lot of calories, but at the same time has an important advantage. It speeds up the metabolism for a long time after your workout. Just a few hours the rate of metabolism, as if by inertia, remain elevated. This means extra calories, and with it, and fat.

Aerobic then many fans of good intentions at first carried out cardio session, and only then – strength training. So they are hoping to raise the overall calorie consumption.

Recent studies have shown that this procedure training blocks the secretion of growth hormone. This hormone has the properties of the fittest “fat burner” and is always released in response to strength training. Researchers recommend return paradox: first, gravity, and then to aerobics. In this case, aerobics will not prevent the secretion of growth hormone and in addition to “burn” more fat, because weight training is already available to the body wasted sugar.

Before training for half an hour before a workout to eat.

However, if you eat too much, especially carbohydrates, the fat burning workout to be blocked. Food intake should be moderate. Sports nutritionists recommend the following proportions: 20 grams of protein powder plus 20-40 grams of carbohydrates. And after the workout meal should be ample. This will help speed up muscle growth and recovery.

Question rest when you limit yourself in calories, but still a lot of work, you’ll be much more tired. If you feel the symptoms of physical and mental fatigue, do not rush into the hall. Give yourself a rest. The fact is that a tired body responds to exercise increased secretion of catabolic hormones. These hormones are destroying muscle. Well, the less muscle you have, the more fat.

It turns out that the strong-willed approach to practice turns loss of muscle mass and adding extra weight. On the contrary, skip a few workouts to get a good rest. By the way, rested muscles use more calories and thus speed up the metabolism.

Travel dozen

The 12 dietary recommendations to help you lose weight and draw the muscles without moving to a rigid diet.

Eat carbohydrates with protein. Each meal should include a combination of carbohydrates and protein. Snacks such as glasses of sweet tea and a roll are not allowed!
No carbs before bedtime! 3 hours before bedtime can not eat a carbohydrate food. In the dream, all carbohydrates, including “slow”, can easily turn into fat!
More water! Between meals, drink 1-2 glasses of plain water to prevent dehydration of the body.
Less fat! Especially “dangerous” saturated animal fats. Replace them with unsaturated nuts, avocados, olives and red fish.
Take protein powder! If you have a stressful job, and she does not give you to eat regularly, every 3 hours, drink a protein shake or a cocktail on the basis of a substitute food, eat protein tile.
Sumptuous breakfast. Contrary to the narrow-minded delusions, the main meal – it’s breakfast, not lunch. Eat high-calorie meal in the morning full of protein and carbohydrates.
Take supplements. They will help you speed up the process of losing weight. In the first place here donator nitrogen, amino acids and creatine. These additions raise the muscle and at the same time struggling with fat.
Train more often! Frequent exercise increases the need for glucose. As a result, the body ceases to turn it into fat and whole spends on energy needs.
Divide in half! To reduce calories, divide each piece in half. Space freed on a plate, fill with vegetables.
Regularly take dietary fiber! Fiber helps you to lower insulin levels.
Pump the motivation! Take pictures every 10 days to see your progress.
A little “cheating”! Once a week, deliberately break the diet. Nutrition-dense foods ensures that you will slow down metabolism.