How to get rid of fat
Arnold once said, "You can't strain fat!" That's a damn good point. And really, why do you need these hefty muscles if you can't see them anyway? The curse of the ancestors – the hated fat covers them so reliably that a mere mortal cannot make out who is in front of him: a sumo wrestler, or simply a seal?
On the other hand, it is impossible to work for the masses endlessly. The body is a delicate thing and cannot stand the monotony of loads. The psyche gets tired, the ligaments are overloaded, it is increasingly difficult for the heart to wash the freshly harvested kilograms with blood. Hence the conclusion: from time to time you need to give yourself a shake to get rid of fat. Even if you don't dream of championship titles, but a simple fitness player who goes to the gym "for himself", you still have to realize that fat is unhealthy and ugly, it just needs to be got rid of.
Any weight loss diets that are now commonly followed, as a rule, are reduced to the manipulation of carbohydrates. Let's assume that I've convinced you. We are on the warpath against fat! It's the beginning of summer, the most appropriate time. It is possible that you have already tried to eliminate excess fat, but the score is not in your favor yet. Well, there are no victories without defeats. The purpose of this article is to teach you how to beat the "fat" that we do not like so much on a regular basis.
On the other hand, it is impossible to work for the masses endlessly. The body is a delicate thing and cannot stand the monotony of loads. The psyche gets tired, the ligaments are overloaded, it is increasingly difficult for the heart to wash the freshly harvested kilograms with blood. Hence the conclusion: from time to time you need to give yourself a shake to get rid of fat. Even if you don't dream of championship titles, but a simple fitness player who goes to the gym "for himself", you still have to realize that fat is unhealthy and ugly, it just needs to be got rid of.
Any weight loss diets that are now commonly followed, as a rule, are reduced to the manipulation of carbohydrates. Let's assume that I've convinced you. We are on the warpath against fat! It's the beginning of summer, the most appropriate time. It is possible that you have already tried to eliminate excess fat, but the score is not in your favor yet. Well, there are no victories without defeats. The purpose of this article is to teach you how to beat the "fat" that we do not like so much on a regular basis.
So, how to get rid of fat quickly?
With a critical look in the mirror. You do not need to bring yourself to the state of a bodybuilder on the podium, however, if you are unable to see the contours of the press, you will have to drive at least 5-8 kilos. If, in a sitting position, your palm completely sinks into the crease on your stomach, and your eyes are "calloused" by hanging sides, the "disease" is started, and you will have to remove 10-15 kilograms. Don't focus too much on the scales. All these formulas "height minus one hundred or one hundred and ten" do not take into account the presence of muscle mass. The legendary "Mr. Olympia" Ronnie Coleman was once rejected by the FBI because of ... obesity! Complete nonsense. However, I still would not refuse the scales. They should become a kind of fixator of your progress. Weighing yourself every day is probably too much, but once a week is just right. It is best to do this at the same time (the best option is in the morning on an empty stomach without clothes). Also, if you want to eliminate excess fat, you should measure the parameters of your body and take pictures (preferably in the same place, at the same scale and under the same lighting), but not too often, about once a month.
Realizing the depth of your fall, do not panic. EVERYONE can get rid of body fat. No matter how many there are. At least, if you haven't noticed any hormonal disorders. You just need to understand that no diet and no, the coolest fat burner will turn you into a slender handsome man or a beauty in a matter of days. Think about it, how much have you been saving your fats? A year, ten, a lifetime? That's it… It is generally believed that the best rate in fat burning is 0.5 -1 kg per week. Trying more is fraught with the loss of cherished muscle mass, especially if you do not indulge in steroids. In my articles, I always talk about fat burning and never about losing weight. Believe me, it's not the same thing. Having lost 15 kilos, of which 10 are muscles, you will not become a relief athlete. Rather, a "thin fat man" like the "stars" of show business who are shown on TV, without which everything is much worse.
Among other things, loss of muscle mass slows down metabolism, and too severe calorie cuts or, God forbid, a hunger strike traumatize the psyche. As a result, a breakdown from a diet, rapid weight gain and awareness of oneself as a complete nonentity.
Therefore, he will not be in a hurry. Instead, try to determine how many calories you actually consume during the day. This is how it is done: you take a notebook and write down in it everything that you have eaten for five days, then use the calorie table to determine the total calorie intake of what you have eaten and divide by five. The resulting figure is the number of calories you eat per day.
Example: let's say you ate 3,000 calories on the first day, 3,200 on the second, 3,400 on the third, 2800 on the fourth, and 3,100 on the fifth. The total is 15,500 calories. Divide this number by five and you get 3,100 calories. If you don't get carried away from 3,100 calories, then this is exactly how much you need to maintain weight.
Realizing the depth of your fall, do not panic. EVERYONE can get rid of body fat. No matter how many there are. At least, if you haven't noticed any hormonal disorders. You just need to understand that no diet and no, the coolest fat burner will turn you into a slender handsome man or a beauty in a matter of days. Think about it, how much have you been saving your fats? A year, ten, a lifetime? That's it… It is generally believed that the best rate in fat burning is 0.5 -1 kg per week. Trying more is fraught with the loss of cherished muscle mass, especially if you do not indulge in steroids. In my articles, I always talk about fat burning and never about losing weight. Believe me, it's not the same thing. Having lost 15 kilos, of which 10 are muscles, you will not become a relief athlete. Rather, a "thin fat man" like the "stars" of show business who are shown on TV, without which everything is much worse.
Among other things, loss of muscle mass slows down metabolism, and too severe calorie cuts or, God forbid, a hunger strike traumatize the psyche. As a result, a breakdown from a diet, rapid weight gain and awareness of oneself as a complete nonentity.
Therefore, he will not be in a hurry. Instead, try to determine how many calories you actually consume during the day. This is how it is done: you take a notebook and write down in it everything that you have eaten for five days, then use the calorie table to determine the total calorie intake of what you have eaten and divide by five. The resulting figure is the number of calories you eat per day.
Example: let's say you ate 3,000 calories on the first day, 3,200 on the second, 3,400 on the third, 2800 on the fourth, and 3,100 on the fifth. The total is 15,500 calories. Divide this number by five and you get 3,100 calories. If you don't get carried away from 3,100 calories, then this is exactly how much you need to maintain weight.
What's next?
To get rid of fat, you can cut calories by 10 percent, but it will always be in time. In return, I suggest doing what bodybuilders call "exchange promotion." The goal is to teach the body to burn more calories. It makes sense to keep the calorie content of the diet at the same level, gradually replacing the "bad" calories with "good" ones. In everyday life, our diet is usually overloaded with fats, while at the same time there is an acute protein deficiency. There are enough carbohydrates in food, but they often contain "empty" calories, which immediately turn into fat. I mean sweet, flour, and a number of dairy products. They will have to be abandoned in favor of oatmeal, buckwheat, rice, pasta. Instead of sausages, sausages, ham and sausage, stuffed not only with animal fats, but also with all sorts of chemicals, you can eat chicken, meat and fish. Try dressing salads not with mayonnaise and sour cream, but with vegetable oil or low-fat cottage cheese whipped in a mixer. Fried dishes can be replaced with boiled, steamed, in a microwave oven or grilled. The shortage of sweets and cakes will be replaced by fruits and dried fruits (within reasonable limits), and sugar substitutes can be added to tea or coffee. Of course, you continue to train with hardware. Don't forget to connect aerobics and fat burners.
In addition, you will have to change the frequency of meals. Bodybuilders have long noticed that if you eat the same amount of food, not in 1-3 meals, but in 4-6, then it is absorbed much better, and the metabolism is noticeably accelerated. You need to eat often and a little, every 2-4 hours, and the main meal should be in the morning. You don't eat at night, but the body continues to work, so it needs high-quality nutrition immediately after waking up. By evening, the activity level decreases, so you don't have to eat carbohydrates before going to bed. The exception is if you train late at night. If you spend a lot of time outside the house during the day (at work, school, etc.), learn to cook food in advance and carry it with you. Special plastic containers are best suited for this. Drink more water. Water washes out slags and accelerates metabolism. How much to drink? At least 2-3 liters. We are talking about drinking water. Compotes, soda, even calorie–free, juices and milk are not suitable. Make sure to put everything you eat during the day in your food diary. This will help you in the future.
It has been noticed that it usually takes about three weeks to "promote" metabolism. If during this time you have not yet been able to completely get rid of fat, that's okay. Turn to the mirror and compare your photos with those taken a month ago. If the contours of your body have become more distinct, your figure is more toned and more muscular, then you are on the right track. Fat melts, muscles grow. And in general, remember carefully: any adjustments to the diet should be made very smoothly. On the other hand, why change anything if the diet already works? You should reduce the calorie content of your diet only when you have not seen noticeable changes for several weeks. Only then should you cut your diet by 10%. Alternatively, you can not touch the calories, but increase the amount of aerobic and strength work.
After reducing the calorie content, wait a couple more weeks, and if the results are still not visible, lower it by another 10%. The inevitable question is: why cut calories if you already follow a "good" diet? Proteins should not be touched, this is the "sacred cow" of bodybuilding. If there is no protein, there will be no muscles. In addition, many people believe that due to proteins, it is impossible to build up fat in principle. Fats? Bodybuilders don't eat them on purpose. The exception is polyunsaturated fats, which are believed to help burn fat. They are found in vegetable oil, fish oil, etc. In addition, fats are part of almost all protein products. But during the fight against excess weight, protein products, where there is relatively much fat, are usually replaced with low-fat ones. From eggs, only proteins are eaten, instead of red meat – chicken breasts, if fish, then more often with white meat, etc. Protein shakes and amino acids, which do not contain fats at all, are actively used. Carbohydrates remain. I would call them the "double-edged sword" of bodybuilding. On the one hand, it is sometimes difficult to "dry out" without carbohydrates. There is a common phrase: "Fats melt in the furnace of carbohydrates." Of course, there is no carbohydrate furnace inside us. It's just that carbohydrates provide energy for workouts that help burn fat. On the other hand, even good carbohydrates can inhibit fat burning, as they provoke the release of insulin by the body. Therefore, any diets for "weight loss" that are now commonly followed, whether it is a low-carb diet or a carbohydrate alternating diet, as a rule, are reduced to the manipulation of carbohydrates. Usually – to cut back. You can remove carbohydrates smoothly, 10-15 grams per day, or in spurts of 50-100 grams once a week or two. Sometimes the intake of carbohydrates is increased for 1-3 days. Thus, it is possible to "confuse" the body, which "thinks" that the hunger strike is over and stops saving them. In fact, this is the carbohydrate alternating diet. Sometimes the intake of carbohydrates is increased when the body weight drops too quickly.
In addition, you will have to change the frequency of meals. Bodybuilders have long noticed that if you eat the same amount of food, not in 1-3 meals, but in 4-6, then it is absorbed much better, and the metabolism is noticeably accelerated. You need to eat often and a little, every 2-4 hours, and the main meal should be in the morning. You don't eat at night, but the body continues to work, so it needs high-quality nutrition immediately after waking up. By evening, the activity level decreases, so you don't have to eat carbohydrates before going to bed. The exception is if you train late at night. If you spend a lot of time outside the house during the day (at work, school, etc.), learn to cook food in advance and carry it with you. Special plastic containers are best suited for this. Drink more water. Water washes out slags and accelerates metabolism. How much to drink? At least 2-3 liters. We are talking about drinking water. Compotes, soda, even calorie–free, juices and milk are not suitable. Make sure to put everything you eat during the day in your food diary. This will help you in the future.
It has been noticed that it usually takes about three weeks to "promote" metabolism. If during this time you have not yet been able to completely get rid of fat, that's okay. Turn to the mirror and compare your photos with those taken a month ago. If the contours of your body have become more distinct, your figure is more toned and more muscular, then you are on the right track. Fat melts, muscles grow. And in general, remember carefully: any adjustments to the diet should be made very smoothly. On the other hand, why change anything if the diet already works? You should reduce the calorie content of your diet only when you have not seen noticeable changes for several weeks. Only then should you cut your diet by 10%. Alternatively, you can not touch the calories, but increase the amount of aerobic and strength work.
After reducing the calorie content, wait a couple more weeks, and if the results are still not visible, lower it by another 10%. The inevitable question is: why cut calories if you already follow a "good" diet? Proteins should not be touched, this is the "sacred cow" of bodybuilding. If there is no protein, there will be no muscles. In addition, many people believe that due to proteins, it is impossible to build up fat in principle. Fats? Bodybuilders don't eat them on purpose. The exception is polyunsaturated fats, which are believed to help burn fat. They are found in vegetable oil, fish oil, etc. In addition, fats are part of almost all protein products. But during the fight against excess weight, protein products, where there is relatively much fat, are usually replaced with low-fat ones. From eggs, only proteins are eaten, instead of red meat – chicken breasts, if fish, then more often with white meat, etc. Protein shakes and amino acids, which do not contain fats at all, are actively used. Carbohydrates remain. I would call them the "double-edged sword" of bodybuilding. On the one hand, it is sometimes difficult to "dry out" without carbohydrates. There is a common phrase: "Fats melt in the furnace of carbohydrates." Of course, there is no carbohydrate furnace inside us. It's just that carbohydrates provide energy for workouts that help burn fat. On the other hand, even good carbohydrates can inhibit fat burning, as they provoke the release of insulin by the body. Therefore, any diets for "weight loss" that are now commonly followed, whether it is a low-carb diet or a carbohydrate alternating diet, as a rule, are reduced to the manipulation of carbohydrates. Usually – to cut back. You can remove carbohydrates smoothly, 10-15 grams per day, or in spurts of 50-100 grams once a week or two. Sometimes the intake of carbohydrates is increased for 1-3 days. Thus, it is possible to "confuse" the body, which "thinks" that the hunger strike is over and stops saving them. In fact, this is the carbohydrate alternating diet. Sometimes the intake of carbohydrates is increased when the body weight drops too quickly.
An example of a diet
An example of a diet that will help you get rid of fat.
Let's take as a basis the conditional calorie content of 3,100 calories from the beginning of the article.
Breakfast:
Afternoon snack:
After training:
Lunch:
Lunch:
Supper:
Total:
This diet is just an example. You will have to build your own, based on how many calories you personally need per day to maintain weight. Note that the amount of protein consumed should be at least 2 grams per kilogram of body weight. In our example, there are more of them. But about 15% is vegetable, and we calculated them in order to accurately indicate the calorie content. Many athletes do not consider vegetable proteins at all, because vegetable proteins are defective and poorly absorbed by the body.
The variant of the diet given above is rather a low–calorie diet. It is likely that due to individual characteristics, a low-carb diet or a carbohydrate alternating diet is more suitable for you. But we'll talk about this next time.
Let's take as a basis the conditional calorie content of 3,100 calories from the beginning of the article.
Breakfast:
- 150 grams of oatmeal,
- 7 egg whites, 3 whole eggs
- Proteins: 64 grams, carbohydrates: 77 grams, fats: 27 grams
- Calories 807 calories
Afternoon snack:
- 200 grams of chicken breasts,
- 100 grams of buckwheat, vegetable salad
- Proteins: 52 grams, carbohydrates: 78 grams, fats: 11 grams
- Calories: 619 calories.
After training:
- Whey protein, 1 apple
- Proteins: 21 grams, carbohydrates: 30 grams, fats: 1 gram
- The calorie content is -213 calories.
Lunch:
- 300 grams of boiled cod, 100 grams of white rice, 1 apple
- Proteins: 60 grams, carbohydrates: 80 grams, fats: 6 grams
- Calories – 614 calories
Lunch:
- 200 grams of chicken breasts, 100 grams of buckwheat, vegetable salad
- Proteins: 52 grams, carbohydrates: 78 grams, fats: 11 grams
- Calories – 619 calories
Supper:
- 300 grams of low-fat cottage cheese
- Protein: 54 grams, Carbohydrates: 6 grams, Fat: 0 grams
- Calorie content: 240 calories
Total:
- Proteins: 303 grams, carbohydrates: 317 grams, fats: 56 grams.
- Calorie content: 3112 calories
This diet is just an example. You will have to build your own, based on how many calories you personally need per day to maintain weight. Note that the amount of protein consumed should be at least 2 grams per kilogram of body weight. In our example, there are more of them. But about 15% is vegetable, and we calculated them in order to accurately indicate the calorie content. Many athletes do not consider vegetable proteins at all, because vegetable proteins are defective and poorly absorbed by the body.
The variant of the diet given above is rather a low–calorie diet. It is likely that due to individual characteristics, a low-carb diet or a carbohydrate alternating diet is more suitable for you. But we'll talk about this next time.
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