Fat burnersBefore you 12 dietary recommendations leading specialist in the field of sports nutrition Chris Aceto. Please follow them for a long time, and you will see that layer of fat on your muscles will begin to steadily melt away. Chris Aceto guarantee the result of your world authority!
Carbohydrates plus
If you train hard, you probably eat a lot, including carbohydrates. On the one hand, that's okay, because carbohydrates are the main source of energy for exercise. However, on the other hand, carbohydrates are actually threatened by excess weight. Even "slow", because, ultimately, they are destined to turn into the same glucose that insulin draws in subcutaneous fat.
Science has established that the deposition of fat depends on the arrival rate of glucose in the blood. So, here's the first tip: eat carbohydrates together with protein. Protein slows down the absorption of glucose in the blood.
No carbs before bed!
I want to have a snack before bedtime? Absolutely impossible! In the dream, the power consumption is minimal, so that incoming dietary calories are unnecessary. What to do with them? The body converts calories into fat and lays up under the skin. Before you sleep, take only protein. And then in a small amount, not more than 20-30 grams.
Well, last carb intake should be 3 hours before bedtime. If you eat carbohydrates right on the night, in addition paralyze the secretion of growth hormone. Meanwhile, this hormone is a powerful anabolic and fat burner". What protein to take? Can natural in the form of cottage cheese, and drink water from a powder casein.
Drink water to lose weight!
The faster car rushing, the higher the fuel consumption. It is the same with man. The higher our rate of metabolism, the more we need the energy, the more we "burn" fat. Now, water is a natural regulator of metabolism.
At the first, still very weak, signs of thirst metabolism slows down immediately by 2%. It would seem, a little, but enough to lower physical strength. The truth is 10%. And here are a couple glasses of water speeds up the metabolism by 30%. In fact, water for man is the life element. Our body consists of water and wastes. From this it follows that we should regularly drink. Otherwise the body will razladitsia.
By the way, water-filled stomach, decreases appetite, and Vice versa: the thirst provoking hunger. Between meals regularly drink at least 2 glasses of water. This will lead to lower calorie intake by 10-15%.
Less fat!
Fats, of course, the body needs, but too many calories in them. In 1 gram of fat contains 9 calories compared to 4 calories per gram of carbohydrates and protein. So if you are interested in a decent muscle relief, fat intake should be reduced. Especially rich, milk and meat. They in the first place and replenish body fat.
So, replace the beef with chicken and fish, and dairy products shall be free of grease. The need for fats fulfill a need useful unsaturated fats from avocado, nuts and fish. These fats are not clogged with residue consumed as a fuel. Fats should account for no more than 15-20% of calories daily diet.
Your sports nutrition
The main rule of bodybuilding says: you have to eat 5-6 times a day. At first glance, seems to follow this rule impossible. You work, learn... Often you do not have time for lunch. Meanwhile, skipping meals leads to falling blood sugar levels, and after that starts the secretion of catabolic hormones that Deplete muscle tissue.
All this will not happen if you did eat a simple sandwich with meat and greens, "weighing" only 100 calories. And if the sandwich under no hands? Just such a case and invented carbohydrate and protein tiles. And then there are food substitutes. And no need to think that it is a chemical substitute.
Three years several thousands of English women voluntarily took food substitutes, and the doctors did not find any negative changes in their health. So, here's the output: buy tiles and bags substitutes food. As a result, the mode of your power will be exemplary.
The right start
Breakfast is your most important meal. Do you know why? Breakfast program the day rate of metabolism. If you are in the morning, ate a little, metabolism drops. This means that per day more sugar will turn into fat. Conversely, a hearty Breakfast speeds up metabolism. In addition, for lunch you will eat less.
Several scientific studies have shown that high-calorie Breakfast reduces the intake of daily calories by almost a quarter! By the way, no matter how much you ate for Breakfast, your body fat will not be replenished. Burn anything! What to eat for Breakfast? There is nothing better than eggs from 4-6 eggs with vegetables!
To the eggs add the whole wheat bun with jam, a banana or an Apple. Remember, Breakfast should account for not less than one-third of all calories of your daily diet. But at lunch, eat less. Consider lunch, the main meal is an anachronism that has migrated to us from times when there was no fitness.
Supplements, pliz
If you want to lose weight, forever, you need to grow your muscles. The musculature is the most energy-intensive organ of the human body. The bigger your muscles, the more calories they consume. Keep in mind that the calories needed by the muscles even when you are sleeping or watching TV. Muscles every second there are millions of biochemical reactions that require energy.
Due to the large muscles of the metabolism is accelerated, and this is another chance to lose weight. Conclusion? Swing now! Help yourself anabolic supplements! In the first place there the donators of nitrogen, amino acids BCAA and creatine. Do you know why? All of these supplements additionally "burn" fat. The donators of nitrogen increased secretion "girlsgogames" growth hormone, well, BCAA and creatine themselves destroy subcutaneous fat.
Here is a diagram: 3-5 grams of arginine before Breakfast, for half an hour before training and for half an hour before bedtime; 3-5 grams of BCAAs before Breakfast, 3-5 g right before training and the same immediately after a workout, even 3-5 grams of BCAAs should be taken in the evening; 3-5 g of creatine right before training and immediately after it.
Often!
Exercise speeds up the metabolism, and with it the "burning" of fat. So you need to train more often. Even better, every day. Well, what about the recovery? Because if you don't have time to recover, muscle growth don't wait. This puzzle has only one solution: reduce the amount of loads and train at a time, only 1-2 muscles. Will be 6 workouts a week plus a day of complete rest.
As for the methodology of the training, the decrease in the number of exercises you need to compensate for the increase in employment weights. Train in heavy milopotamos style. Reduce the volume of training that you do not step back and solid advantages: better growing mass, accelerates metabolism, more "burning" fat. And here's another one. The body rebuilds glucose metabolism. With daily training it worth their weight in gold, so fat her body does not make, and sends straight to muscles and liver.
| Day | The group of muscles |
| 1 | Chest press |
| 2 | Back |
| 3 | Legs, press |
| 4 | Delta, trapeze |
| 5 | Tricep, press |
| 6 | Biceps, forearms |
| 7 | The rest |
Rule half
Divide your normal dose of carbohydrates in half. Then return one half back in the pan. On your plate debate the released amount of vegetables, such as cabbage, carrots, beans, mushrooms, spinach and bell peppers. Vegetables will balance the high caloric content of complex carbohydrates: rice, pasta, potatoes. Eventually you will get up from the table with a full stomach. When you do this you will significantly reduce the intake of calories. Just imagine what the savings will be for the week, month or year!
More fiber!
Cellulose is nevereverever plant parts going into your food. Fiber is needed for the body, but how much do we eat vegetarian food? When the fiber gets us in the stomach, then take the water and bursting with the intestine, giving rise to a feeling of satiety. Besides fiber, like a brush, have the walls of the intestines, cleansing them from the remnants of food stuck. It improves the absorption through the intestinal wall of useful nutrients.
However, for a bodybuilder is much more important than the other. Fiber increases the sensitivity of cellular receptors for glucose. In the end, it is absorbed much more and therefore the need for insulin is reduced. This tends to reduce its secretion. Cellulose in powder form sold in pharmacies, however, there is nothing better than a big bowl of vegetable salad!
Compare yourself
Changes in body shape come such a slow pace that mirror them not to notice. Watch and like any change. Actually the changes are, but they can be seen only in comparison. Every 10 days shoot himself in three views: front, back and sides. Vkleivaet photo in a special notebook, specifying the exact date of photography. Photo dispassionately will record not only your success, but your punctures.
Here it is appropriate for a memory write: abandoned workout or broke the diet. By the way, it is useful to weigh in. Performance record next to the photo. Analysis of all materials will give you good food for thought. But most importantly, of course, that you will clearly see your progress. And this is the biggest incentive for an athlete!
Step back, two steps forward
If you managed to implement all of the above recommendations, you deserve the award. Once a week you are allowed, there is a "forbidden" foods. In reasonable quantity. Not a dozen hamburgers, and only one. Pizza medium size instead of the large. Instead liter bottle of Cola only one glass. No damage to your waist such "deception" will not bring, but it will relieve you of the mind.
In addition, such a derogation from the rules, oddly enough, will help you to lose weight. It is known that reducing calorie intake slows down the metabolism. The body is frightened of calorie deficit and begins to economize. If once a week you eat high-calorie foods, the rate of metabolism will accelerate again. This will mean continued weight loss.
Extreme measures
The reduction. True, the more you will make exercise, the more "burn" calories. However, the high consumption of calories does not always go hand in hand with the growth of the muscles. Moreover, training on depreciation has the opposite effect: destroys muscle. Remember marathoners.
Scientific studies have reliably demonstrated that a greater number of isolation exercises leads to inhibition of anabolism and enhances catabolism. Stay with the proven scheme of 1-2 basic exercises in the mode of 6-12 repetitions. Such training also consumes a lot of calories, but also has an important advantage. He for a long time speeds up metabolism after a workout. Still a few hours the rate of metabolism, as if by inertia, remains elevated. This means more consumption of calories together with fat.
Aerobics then many lovers of good intentions start by doing a cardio session, and then force training. So they hope to increase the overall calorie consumption.
Recent studies have shown that such training is blocking the secretion of growth hormone. This hormone has the properties of the fittest "fat burner" and always stands out in response to strength training. Scientists recommend a reverse paradox: first of gravity, and then aerobics. In this case, aerobics will not prevent secretion of growth hormone and in addition to "burn" more fat, because power training has already spent the body sugar.
Before training for a half an hour before a workout you should eat.
However, if you eat too much, especially carbohydrates, fat burning training session will be blocked. The meal should be moderate. Sports nutritionists recommend the following proportion: 20 grams protein powder plus 20-40 grams of carbohydrates. But post-workout meal should be rich. This will help muscle growth and speed up recovery.
The question of rest when you are limiting your calories, but still a lot of work, you'll be much stronger tired. If you feel the symptoms of physical and mental fatigue, do not rush into the hall. Give yourself a rest. The fact that a tired body responds to physical activity increased secretion of catabolic hormones. These hormones are destroying muscle. Well, the less muscle you have, the more fat.
It turns out that strong-willed approach to training leads to loss of muscle mass and gain weight. On the contrary, miss a couple of workouts to rest. By the way, relaxed muscles consume more calories and thereby speed up the metabolism.
Useful dozen
These 12 diet tips to lose weight and to draw muscles without going on a strict diet.
- Eat carbohydrates together with protein. Each meal should include a combination of carbohydrates and protein. Snacks like a glass of sweet tea and a bun invalid!
No carbs before bed! 3 hours before bedtime do not eat carbohydrate foods. In the dream, all carbohydrates, including "slow", are easily converted into fat!
- More water! Between meals, drink 1-2 glasses of normal water to eliminate dehydration of the body.
- Less fat! Especially "dangerous" saturated animal fats. Replace them with unsaturated from nuts, avocado, olives and red fish.
- Take protein powder! If you have a busy work, and it does not give you to eat regularly, every 3 hours, drink a protein shake or smoothie-based meal replacement, eat protein tile.
- Rich Breakfast. Contrary to the commonplace misconceptions, main meal is Breakfast, not lunch. Eat in the morning a full-fledged high-calorie meal of protein and carbohydrates.
- Take supplements. They will help you to speed up the process of losing weight. Here in the first place, the donators of nitrogen, amino acids and creatine. These additives grow muscles and at the same time struggling with fat.
- More practice! Frequent exercise increases the need for glucose. As a result, the body stops to turn it into fat and entirely consumes energy needs.
- Divide in half! In order to reduce the consumption of calories, divide each portion in half. Seat vacated on the plate, fill with vegetables.
- Take regular fiber! Fiber will help you to lower your insulin levels.
- Swing motivation! Every 10 days shoot to see your progress.
- A little "cheating"! Once a week knowingly break the diet. The high-calorie food products will insure you from slowing down metabolism.
Source:
MissFit
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