Physical activity and proper nutrition is a prerequisite for gaining a slender figure. But how should they be combined, that is, before a workout and especially after her? This is a normal issue for any slimming gourmet, happy is committed to improving its shape through exercise. And as to comply with all rules, when the window crackling frost, and the body and pulls on too high-calorie foods?
Without food you cannot
Standing rule any training - "fats burn in the flame of carbohydrates". Even the most gyrosigma exercise (aerobic training, walking, skating, traditional aerobics) is carried out first at the expense of carbohydrates (glucose and glycogen stored in the muscles and liver). After some time, the muscles begin to get energy, including fat - and some time they work on carbohydrates and fats. And since the 20th minute workout muscle function due to fat. But - attention! standing slightly change the rhythm, speed up, sacastic steps or start to climb the hill, as in the process of obtaining energy again included carbohydrates. Only works on fat is almost impossible. The mother-nature has its own logic, especially because carbohydrate is much more accessible.
So, during exercise, the body must always have a kind of reserve carbohydrates. Otherwise, instead of losing weight is very likely to faint from lack of glucose: the muscles will take it, and other bodies is not enough. In addition, training on an empty stomach" always leads to overeating after a workout and, therefore, not losing weight, but quite the contrary.
The basic rules of fitness nutrition:
For 1-1, 5 hours before exercise should be helpful. Priority - complex carbohydrates that will get into the blood gradually and thus ensure carbohydrate feeding during the entire session. Therefore, whole grain bread, pasta from durum, wholegrain cereals, muesli, boiled and baked potatoes. Meat, fish and other products, consisting mainly of protein, will not work: protein for a very long time to digest, and by the time training the digestive process will be in full swing. So they should be eaten 3-4 hours before a workout or after it. Fruits and vegetables are not the best choice: carbohydrates of them are digested too quickly, and the fiber will overload the intestine.
- If for some reason you do not have time to eat 1-1 .5 hour workout, grab a bite to eat simple carbohydrates - this can be a piece of white bread, grapes, fruit juice, jelly or marshmallow. You can use a sports drink with carbohydrates, sweet tea. They, of course, dangerous for the figure, so as to quickly digested. But if you get inside for 15-20 minutes before class, to secede in the fat just will not have time from blood collected working muscles. However - note - portion should be just microscopic.
- After a workout, it is necessary to compensate the consumed carbohydrates and download muscle protein, on account of which they are restored. Otherwise, fatigue is not to be held until the next session. So, lean meat, fish, dairy products, vegetables, low-calorie fruit - welcome! And a minimum of fat, because of its subcutaneous stocks continue to deteriorate and after a workout.
When the window frost
The cold season brings to this simple and clear rules adjustments. After all, late autumn and winter provoke overeating. In fact, in our latitudes, a set of extra 3-5 pounds in the winter - a headache for many. There is a scientific explanation. Biologists say that in ancient times the cold air gave the body a signal to hoard fat, because fat - insulating layer from the external environment. And even now, when we have a sort of natural fur coats, and high-tech insulation for jackets, and even Central heating, our genetic memory of all early works: once cold, you need to eat more and therefore gain weight.
And instead of fighting with nature, we offer you to cheat. There are several secrets for those who want to get the maximum effect from the fat burn workout indoors in the winter.
- Eat more often! Break up your daily diet does not 4 servings, 6 or even 7. So the body will not have time to give a signal to the additional absorption of calories you eat all the time.
- If you are dreaming of relief muscles immediately after a workout (30 minutes) take a small amount of easily digestible protein. This can be meat, poultry, fish or just protein boiled eggs. At this time discovered the so-called "window of opportunity", when, getting the right food, you will help your body to turn fat into muscle.
- If your goal is to lose weight, the main meal should occur no sooner than 1, 5-2 hours after a workout. During the first two hours post-workout metabolism is much higher than normal. And if warmed muscles can not find the fuel they burn the excess fat.
- Immediately after a workout, if there is still really want, allow yourself a small fruit or vegetable with a high content of starch. Banana, boiled or baked potatoes and bring to you and distract the body from ideas insulation.
Among the snows
Weekend, evening or morning routine many prefer outdoors. Ski Park ski trail in the woods, outdoor or indoor skating rink, sledding down the hill in Sunny weather and a wonderful alternative to the conventional gym. Only after such a fitness hike on frost incredibly hungry! And somehow pulls it in bold. Even the strict adherents of a healthy diet and slimming somehow eat a sandwich with bacon or dumplings with mayonnaise, and then grab the head.
Indeed, active calorie consumption on cold starts in the body's primeval instinct - "urgently to restore supplies, otherwise you'll freeze." Not to worry, struggling with the sudden urge to eat fatty, use proven rules.
- You can eat a little fatty, but strictly BEFORE going out into the cold. And not just fat cake with cream, and the type of fatty products, which are most useful. For example, 30 g of pork fat from under the skin-it contains enzymes, which will be useful to our stomach. Egg yolks - a storehouse of fat-soluble vitamins and phospholipids, regenerating liver. Finally, fatty fish such as salmon, not smoked, grilled or steamed - it superpolite fatty acid omega-6 necessary and brain, and blood vessels.
- Often brutal hunger after winter walks connected with the fact that before you eat enough complex carbohydrates. Note that in the cold season the energy consumption with the same intensity increases three times! Accordingly, if you are going to walk the same hour in the same pace as in the summer, your portion of oatmeal or pasta for an hour before a workout, maybe twice.
- If you are going to walk or ride longer hours, take a thermos with a hot drink. Warming you from the inside, it will trick the body and suppress hunger "from the cold". If the air temperature is below 5 degrees drinking should be sweet. Let it does not conform to the canons of weight loss, but will not give ogolodat and overeat when they return home. The best option is tea with lemon and sugar (can substitute honey) or energy-tonics (purchased in dry form and is diluted with water). Of course, the sweetness should be moderate - 1-2 tablespoons of sugar per quart of tea. And drink should not liters, and 200-300 ml (one and a half cups) per hour in small SIPS. Your task is not to drink or to eat and keep yourself in the cold!
- If you return home you are still "covered" painful desire for fatty or sweet, eat dark chocolate or dates, be sure to drinking unsweetened hot drink (tea, Yerba mate, coffee). Dark chocolate contains a sufficient amount of fat, however, if it is slowly dissolving in the mouth by drinking a lot of it will not eat. The dates too much swell from the liquid, set the work of the stomach, with blood quickly come carbohydrates. Thus animal instinct winter overeating will be deceived, and the road to losing weight will remain open!
Source:
Best4Woman
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