Eat rationally

To feed efficiently and properly, not enough to simply count the number of calories eaten, able to distinguish between "good" fats from "bad", only buy low-fat foods or eating some fruit and vegetables. Much more important is the ability to turn all the products in a healthy, useful and full meals. It is important to all: cooking method - which depends not only taste but also nutritional and caloric value of foods, the number of meals eaten, meal time, as well as breaks between eating a special diet during training - of which 80% will be depend on its efficiency and results.

Source: Journal NEDIETA. RU site www.nedieta.ru Knowing all this you can avoid mistakes that adversely affect the health of our body as well as the beauty of our body. No matter how strange it sounds - any exercise you can spoil your shape. This is because the unbalanced diet, and biochemical processes in our body take place, so that increases in volume, and at the expense of the fat layer, would be one area on which we are working intensively. The result is the opposite - we want to become slimmer, do, do not schadim itself, and as a result of volume increases, and not by muscle, but due to unclear seized from excess fat. What is the reason? Why are so high quality of the exercises not only did not produce the desired result, but also aggravate the situation? Probably most of us, and you should not go into such complex sciences such as biochemistry and physiology. Enough to know the simple rules and try to stick to them. So, if we do any kind of exercise, your body starts to work either anabolic or catabolic in the path. Anabolic processes - a process that aims at increasing muscle mass in our body, catabolic processes are aimed at reducing the amount of fat in our body. The following paragraph men may miss. Women need to know what workout should build according to the menstrual cycle, which is divided into two phases. The first phase of the cycle (the first day of menses until mid-cycle) is physiologically catabolic. This is due to the predominance of the female body the hormone estrogen. In this phase, the most actively proceed catabolic processes. Therefore, all training to increase muscle mass would be practically futile. Accordingly, if during this phase focus on elaboration of the "problem" areas, plus a correct diet, the body as efficiently as possible will struggle with excess body fat. The second phase of the cycle (mid-cycle before the first day of the onset of menstruation) is a physiological anabolic. This is due to the predominance of the body the hormone progesterone. Therefore, all training, aimed at reducing the amount of excess fat on those or other areas would be totally ineffective. In this phase should focus on the elaboration of those areas that need to strengthen and tighten. Knowing these physiological characteristics of the female body and, of course, eating properly, in a fairly short period of time can achieve excellent results. Common to all are fairly simple truths catabolic exercise, ie those who want to lose weight should follow the following rules: 1. Meal 5 times a day, in small portions. 2. 5 hours before the beginning of training - the last meal that contains complete protein. 3. 2 hours before training mandatory use of complex carbohydrates, in order to saturate your body with energy needed for the upcoming workout. 4. After the fitness for 2 hours, can not eat any food. Be sure to drink clean water, mineral water, herbal infusions, green tea. All juices are equivalent food intake, therefore, in these two o'clock contraindicated. 5. 2 hours after exercise to restore energy supplies have to eat a little fresh fruit or vegetables, or drink a glass of juice. 6. After 4 hours, allowed normal food intake. The only condition - not later than 2 hours before bedtime. For those who wish to exercise that brought the maximum anabolic effect, it should adhere to the following recommendations: 1. Feeding 5-6 times a day. 2. Products, sources of valuable protein, must be present in the diet at least 3 times a day, and it is important not only them but their diversity. 3. 2 hours before the workout should be mandatory use of complex carbohydrates, in order to saturate your body with energy for the upcoming training session and not allow the body to consume protein for energy purposes. The entire protein should go on the processes of building muscle. 4. Inclusion in your diet high-protein shakes - a protein (preferably whey). 5. 30 minutes before a workout, as well as immediately after a workout - protein in the appropriate dose, preferably in conjunction with any fruit. 6. Do not allow feelings of hunger - it was "crushed" to gain muscle mass. Most of us are interested in the questions: there are many, but to lose weight? how to develop muscles? how to lose weight, but build muscle? what products to use in their diet that would achieve the best results from training? All existing food can be divided into: food first, second and third group preferences. By products of the first group preferences are lean meats (beef, white chicken meat), fish and seafood (cod, ling, squid, shrimp, mussels), milk and sour milk products, eggs, cheese, all kinds of legumes, cereals, muesli , bread made of coarse "meal, vegetable oils, vegetables, herbs and fruit. By products of the second group of preference include fatty meat (pork, lamb, turkey, duck), fatty fish (halibut, salmon, salmon), offal, processed cheese, butter, mushrooms, jams, marmalades, compotes, baked goods, "Thin "milling, flour and confectionery, honey, ice cream. By products of the third group preferences are all kinds of sausages, any canned goods and frozen foods, foods cold and hot smoked, rendered animal fats, lard, mayonnaise, sugar. In accordance with the aforementioned groups, the bulk of the diet must be products of the first group preferences. Products of the second group should be restricted in their diet and eating foods of the third group kept to a minimum. This is due to the fact that the products of the first group have the highest biological value, contain the most complete proteins, fats, carbohydrates, as well as all the necessary vitamins and minerals and contain no harmful components. Products of the second group preferences should not be completely excluded from the diet, because they also contain nutrients necessary for the body. However, overreliance on foods from this group causes an increase in body fat, resulting in a consequence of obesity. Eating foods from the third group has no preference for any beneficial effect on our body, but rather with excessive enthusiasm they may cause adverse effects (obesity, atherosclerosis, cancer). So, can we get the result back to the desired playing sports? The answer to this question is unequivocal - yes you can. People who are not engaged in sports, but pay attention to nutrition, will look much better and more attractive than one who exhausts himself with regular physical activity and not pay attention to proper nutrition. Physical activity is necessary in order to visually improve the appearance of the figure, by strengthening the muscles, creating the effect of tone, relief and firmer. Thus, to choose the right diet, combining it with physical exercise can be put in front of the boldest targets for correction and reach them in time. Balanced nutrition combined with physical exercise is the key to health, beauty, perfect health, cheerful mood, success. Man, that looks good, already more than half a success, because it is in good physical shape, radiating positive energy and positive attitude to life. Back to Contents