All people who want to lose weight should know that physical training is only 20%, the other 80% is nutrition. Therefore, you should try to eat right and not forget about exercise.
Of course, there are many factors and should be considered on a purely individual basis. We do not see the form and concept of “set fire to fat,” everyone has different things. For some, it means losing up to 3-5%, while for someone it is just a matter of draining a bit of water and great. If a person is an amateur and is preparing to just go to the beach, then: 1. acceleration of the kidneys to reduce water (the relief will already be excellent if the percentage of fat is not high), 2. if there really is more fat than we would like, then the standard is to reduce consumption kcal🤷♂️
But! I repeat ... individually! depends on the form, purpose and preparation. At the level of sports, completely different questions will go and there will be many of them.
Bottom line: drink more water and lower your calories.
Veloppogylki HOW paznovidnoct aepodinamicheckix tpenipovok pomogayut ykpepit cepdtse, cocydy, ylychshayut mikpotsipkylyatsiyu kpovi, yckopyayut obmen veschectv and "czhigayut" once podkozhny zhip.
In otlichie From komnatnyx tpenazhepov, velociped cochetaet fynktsii tpancpoptnogo cpedctva (nA nem mozhno ydobno, byctpo and "byudzhetno" dobpatcya do mecta naznacheniya) tpenazhepa for cpoptivnyx kapdio zanyaty, a takzhe metoda poxydeniya and izbavleniya From tsellyulita, modelipovaniya kpacivyx ocheptany figypy
Velociped imeet mnozhectvo doctoinctv:.
• HOW and lyuboe cpedctvo for aepobnyx tpenipovok, otlichno ykpeplyaet zdopove -. ylychshaet pokazateli cepdechno-cocydictoy, kpovetvopnoy, dyxatelnoy, immynnoy cictem
• Veloppogylki povyshayut vynoclivoct opganizma and legko pepenocyatcya dazhe novichkami. Therefore, such a transport is suitable for those who want to increase the level of "training". Pomimo ppochego, povyshaetcya ypoven koopdinatsii dvizheny, ocanka menyaetcya in lychshyyu ctopony
• Ezda otlichno czhigaet kalopii -. Do - za 500-750 H to zavicimocti From intencivnocti (if ye zanimatcya c poezdkami in gopy, mozhno izbavitcya and From a large number of calories). Imenno poetomy katanie nA velocipede - Shout of camyx pezyltativnyx cpocobov from bottom maccy tela
• uzhe chepez 40 minute digits pocle nachala zanyaty zhip nachinaet aktivno pacscheplyatcya, ppichem etot At Process ppodolzhaetcya dazhe in techenie nekotopogo vpemeni pocle okonchaniya tpenipovki
• During the lessons, almost all the muscles of the body will work - calves, thighs, berries, muscles of the punch, pyk, shoulder, backs.
2-3 weeks it is possible to notice that the skin is stretched, cellulite will disappear, muscles are cramped and stagnant, the waist, legs and wounds are crushed. On average, for 1 month "burns" up to 6-7 kg. Veca.
• Exercising in the fresh air is more useful than exercising in the indoor gym or at home. For example, if you are rolling in a drink, the oxygen supply will be more effective. In addition, practicing in nature is a sure way to get rid of creeps and alarms, to improve mental health.
• If there is no way to try to show yourself For older people this is an excellent way to revitalize the body without unnecessary loads.
By tomy zhe, OH doctypen bolshinctvy lyudey blagodapya cvoey nizkoy tsene (Po cpavneniyu c abonementom nA fitnec or ctoimoctyu domashnego tpenazhepa).
• Uctpoyctvo zanimaet malo mecta, DURING zhelanii ego mozhno legko Store in a gapazhe or nA balkone. Eccles even the usual bicycles, which are small, but not less functional.
safe. I recommend reading the home weight loss diary, where it is told about safe forcesThe ultimate fat burner. The product stimulates the burning of fat in the body without physical exertion. It has a very powerful effect . If interested, here is the link
I'm not a nutritionist at all, but I will share my own experience and observation. 1. The first thing is that living in a state of "I am in the process of losing weight" is an unpleasant thing. The constant tension of consciousness in the "eat / not eat" theme does not work for the benefit of the process of losing weight. It is most effective to find this "healthy state" in yourself, similar to the desire to brush your teeth in the morning. A person gets fat from the fact that something is wrong. 2. The second is more practical. Once, already being a "completely incomplete" person, I just "dried up" by accident. Everything happened because I performed a series of cleansing procedures (kunjala, prakshalana) + minimal morning exercises (surya namaskar for 20 minutes) + the most important thing is an exercise known as "agnisara dhauti", or dynamic uddiyana bandha). It was these events that completely relaxed, but very noticeably dried me up. Although I didn't have to. But the cubes are good.
I achieved the best result while doing "Nordic walking". I advise everyone, especially those who are very heavy and / or have heart problems, blood pressure.
A little more to the first comment.
Lots of food in small portions. Every 4 hours, about a snack. Better to start the day with porridge, end with kefir or vegetable juice (do not overdo it with acid). Coffee is also harmful, it is better to drink tea. No sugar.
Everything except tea and water is food (yes, compote, juice, and broth). You need to eat at least a kilogram (and preferably more) of food per day. In this case, do not exceed your calorie intake. Soups are healthy and low-calorie food.
Semi-finished products, purchased confectionery, fat food are all harmful fat. Fish, nuts and vegetable (olive, linseed) oils are healthy fat.
I'm not an expert, so I will write only the basic principles. I highly recommend consulting a personal trainer (or someone competent enough in this area) on this matter, and personally. He will give normal recommendations based on your data and preparation.
In short, drying is "burning more calories than you consume". Interval cardio workouts, proper diet and proper sleep can help you with this.
Firstly, interval training is the most energy-consuming (and therefore the most effective when drying). The bottom line is that you do cardio (this can be running, swimming, rowing, riding, etc.), alternating between intense sections and more relaxed ones. For example, 1 minute of quiet running, then 30 seconds at a fast pace, and so on 10 times without stopping (this is just an example, this kind of workout does not necessarily suit you). This approach does not allow the body to adapt to the load, which means that it will not be able to save energy, and it will have to use fat as a source of energy (again, not immediately).
The second important point is the gradual increase in the load from training to workout (with the same purpose: not to get used to).
And of course, such things as good sleep and proper diet are very important. They affect the metabolism and can speed it up, due to which fats will be broken down faster.
8-hour sleep, sufficient fluid intake, fractional meals 5 times a day with the correct ratio of proteins, fats and carbohydrates (and during drying, you need to reduce the consumption of simple carbohydrates in the first place) - this is what can help to make the relief more noticeable.
It is impossible to tune in that it is impossible to lose weight / dry out quickly (keyword) without harm to health. Tune in to losing one kilogram per week.
Write down everything you eat throughout the week to calculate the number of calories at which weight remains constant.
Eliminate sugar from the diet (ideally completely), for those with a sweet tooth - sucralose, stevia. Of course, there is no place on the menu for soda, white bread.
Based on the number of calories obtained as a result of observation, we create a deficit of 200 calories, reducing the consumption of carbohydrates primarily and leaving only "slow" carbohydrates in the diet: buckwheat, brown rice, oatmeal (more too long) and eat so a week, listening to your own body and controlling the process of measuring the abdomen / thigh (for men, the main depots are often the abdomen, for women - the hips). We distribute carbohydrates unevenly throughout the day, eating most of them in the morning and gradually reducing their amount by the evening. Vegetables in unlimited quantities, from fruits - grapefruit, green apples, bananas without zeal (bananas have a lot of potassium, and it is needed to support our heart in such a difficult moment)).
In the first couple of days, a kilogram and a half will quickly go away, we are not particularly happy, this is due to the restriction of carbohydrates, the body drains water. And then we adjust the diet: we lose weight too quickly or we feel bad - we add some calories. If everything is ok, we continue to eat like this until the weight rises again. Cutting another 200 calories. And we are monitoring our body and mood. There is a universal recommendation: if you want to gain weight, you eat at the rate of your weight multiplied by 26 = the required number of calories, if you want to lose weight, your weight * 22. But that is why it is a universal advice, which is not suitable for everyone. Treat weight loss as a competition with yourself / yourself, this is not a curse, this is a challenge.
Remember that what matters is the number of calories consumed per day, and those giving advice do not eat after an hour, because if you do not eat after 4 p.m., then, if you wake up at 7 in the morning, your body will be without food for 15 (!!!) hours. With such a regime, you, of course, will lose weight, but there is no question of health here.
Playing sports is, of course, only a plus, but this is the answer for a couple more pages, look at the question, here is about it.
And forget about the sauna for weight loss (as well as about any miracle costumes for weight loss), in the sauna you will simply leave water, the reserves of which the body will immediately replenish. By the way, (sorry for the details) subcutaneous fat comes out of us in urine and feces. (Initially oxidizing, but I can talk about it for hours.)
Yes, and drink more water to replenish electrolyte balance in the body and speed up metabolism.
Everything will be fine.
Increase the number of cardio workouts. I consider the most effective 20-30 minutes after the power. At the same time, strictly monitor the pulse, it should not exceed 50-65% of the maximum heart rate. We calculate the boundaries using the formula: (220-age) * 0.5 and, accordingly, by 0.65. This will be the upper and lower limit.
On the nutritional side, I would recommend limiting the amount of simple carbohydrates and saturated fat. And in order not to lose muscle, within 20 minutes after training, close the protein-carbohydrate window, in this case, amino acids or bca;)
This is called "drying". To "dry out" it is necessary to create a deficiency of fats and carbohydrates in the diet. The math is as follows: no more than 30 grams of fat per day, no more than 60 grams of carbohydrate. And we just continue to eat protein - but still not more than 1 gram per kilogram of body weight. You need to eat three times a day and so that the last meal is at 4 pm.
And of course, you need intense training. Excellent - strength aerobics. You can run with weights. And the best option is this: 40 minutes of aerobic exercise (bicycle, running, ellipse, group exercises,) and then 30-40 strength exercises.
Be sure not to eat two hours two hours before training. So at 16.00 we have dinner (some complex carbohydrates and protein - fish with vegetables or chicken breast with vegetables) and two hours later into the hall. After the hall, take a good steam bath in the sauna. Then we come home and do not eat and go to bed hungry. The fat will burn like in a blast furnace.
There is no clear prohibition, in theory, but I am rather interested not in the legal side of the issue. Can I somehow influence the spread of the virus if I ride alone and do not contact people in any way?