WHY thinner with labor?
The vast majority of people are turning to diet and fitness because of the desire to lose weight, ie lose a few pounds and preferably quickly. Many do not get any results, but many, only a temporary weight loss followed by the addition. Why is this happening and what all did I do? On this question we will try to answer you.

There is a "lucky ones" who did not gain extra pounds. They eat anything and no one gram, they have not delayed. This phenomenon is rather difficult to explain. All the same, most inclined to "nakopitelstu. And it is quite natural. But why the "hoarding" with age harder and harder to fight. And some even lose in this fight. This explanation exists. The older we get, the lower the activity of hormones that regulate metabolism. For example, reduced growth hormone-powerful fat burner. Also, if you do not take any measures, reduced metabolic rate (metabolism) of approximately 7 - 10% every 10 years, as well as muscle mass of 2 - 2.5 kg per decade.

You know, that fills the "free" space-fat. It is also possible hidden obesity without changes in body weight. As a result, many nutritionists concluded that the increase in weight with age, the natural and inevitable process. All surrender! But not for us. Rather, warned, forearmed. And our actions must be aimed at eliminating the causes of obesity, rather than simply limiting itself to the diet.

ONCE MORE ON THE CAUSES obesity
Reduced motor activity on the background of preserving the familiar model of power, slowing metabolism, reducing the activity of hormones, loss of muscle mass-the point where combustion occurs and calories. We can not turn back time, but we can and should influence the causes of overweight. Moreover, everything in our power.

Fundamental error dietitian or why not RESULT
It is strange to hear from nutritionists that "physical activity in the process of losing weight is rather of secondary importance", and "that the most appropriate weight loss goals are loads of low intensity, but long on time. And it is being actively promoted as an absolutely correct theory. So what do we sweat in the hall on treadmills and trainers? It turns out for the purpose of weight loss is enough "walking". Allow me to disagree. It's simple-to invest more (labor, sweat), the more will get the output - will be thinner waist and beautiful figure. And we must not forget about the factors affecting the weight, namely, the muscle mass, metabolism and hormones. So, for the weight loss will certainly be a combination of aerobic (cardio) and strength training at least for the conservation of the muscles, which is. And also to increase the metabolic rate (it can reach 40% with respect to those who are not practicing). Options optimum combination of cardio and strength we will look elsewhere. Now our main task is to convince you, without a fitness result will not or it will be short-lived or will be such that you yourself do not like it. Adequately to address your problems should be and nutrition.

CATERING
Feed on for slimming must also, as usually only the less calorie primarily due to simple carbohydrates and saturated fats. The main rule granularity meals. Generally, fractional power invented doctors for medicinal purposes. Bodybuilders have tested this scheme on themselves and have adopted. The main advantage of it not so much protection from over-eating and stretching of the stomach, how much control insulin levels and increase metabolic rate (approximately 5-10%). Lack of starvation and constant makeup of an organism is, the central tenet of a healthy diet. Practiced by many in recent years "is not after ..." can not be combined with nutrition and fragmentation is essentially a hidden hunger, destroys not only your fat, but, above all, muscles. And recovering from a "diet" first fat, and only then, and to a lesser extent, muscle. Themselves without knowing it, we deprive ourselves of the main fat burner that is always with us-our muscles. But for God's sake do not think we are talking about some kulturistskih muscle volume. This is not so. But the mechanism of burning calories in the muscles of the same for all. The same problem of preserving muscle mass and accelerate metabolism and subject diet. Include protein at each meal, but these techniques you should be at least 5-6. Count on 20 grams of protein at a time (just do not assimilated and threatens not necessary overload). It employs a rule "card deck". Piece of meat, chicken breast, fish should be the size of a deck of cards. This roughly corresponds to 100 gr. portions, with protein content about 20% of that amount necessary 20 gr. On the digestion and assimilation of protein organism expends much more energy than is required for splitting the same amount of fat or carbohydrates, which is also accelerating the metabolism factor. So, in 5-6 techniques we recruit about 100-120 grams. protein, which corresponds to somewhere 1,5-2 grams per kg of normal (with no excess body fat) mass.

MAIN FUEL
The easiest and most affordable to the organism type of fuel is carbohydrates. For us, hudeyuschego and easy tracking for your figure, it is important rejection of the daily consumption of simple carbs (muffins, sugary juices, ice cream, sugar, fructose, honey, biscuits, gazirovok, etc.) with the exception of fruit, for which the time - first half of the day or before and immediately after exercise. Strictly a healthy diet can not combine simple carbohydrates and fats. If you have a reason for reducing sugars occurs psychological tension, then remove it a slice of chocolate (this is so, our share of bitter) or arrange a "feast of the stomach in one evening. All the same, at one time you do not eat much and will not have a significant injury. But the next day you, "satisfaction" and calmly all used in the simulator. So, the simple carbs under control. Complex carbohydrates all the easier. They slowly digested, nourishing our body with energy. No surge in blood sugar levels, and hence insulin-hormone "fat blocker". The consumption of complex carbohydrates should be adequately your physical activity. High in the morning, sure to refresh before training for 1,5 - 2 hours. The rule of "do not have 3 hours before training and 2.5 hours after" in order to lose weight quite wrong. Reduces the effectiveness of training (just not the strength), and most importantly-"hungry" the body begins to throw in your furnace is not only fat but also muscle past. It does not matter that the burn. He was important to get fuel at any price. But what we can get a result? "Jelly on the bones. We do not need. We want beautiful shoulders, straightened back, elevated his chest, flat tummy, but a round ass, beautiful rolling in the thigh and shin further. And for this it is necessary to do everything correctly. Do not hurry. And do not try to accomplish everything and siyaminutno.

OIL-AND FRIEND AND ENEMY
Healthy food-based slimming, implies the total exclusion from the consumption of trans fat (margarine, spreads), the maximum limitation of the apparent consumption of animal fats (a sufficient quantity we consume in a latent form), as well as an additional method of polyunsaturated fats (Omega-3) contained in fish, linseed oil. The fact is that modern food abounds especially saturated fats (harmful to the heart and blood vessels) and depleted useful. Here is what they then have to use extra. 1 tbsp. tablespoon flaxseed oil in the morning and 1-2 grams of fish oil, evening. Naturally the "fish day" fish oil is not needed. Wonder fats Omega-3 "melt" cholesterol plaques in blood vessels, normalize lipid metabolism and actually help to normalize body weight. Monounsaturated fats, we should get out of olive oil is best used for frying and salad dressing.

WHAT ELSE SHOULD KNOW hudeyuschego?
First, it is desirable to acquire a home in body composition analyzer, or go kalipometriyu in the fitness club. This is necessary in order to control what goes through the weight loss due to fat or water and muscle. After all, our goal is to get rid of excess fat (22 - 25% - ideal body fat, women). Buy a meter and watch for more volume, not weight. Do not use a false indicators such as BMI (body mass index). It does not reflect the true state of affairs. A person with completely normal BMI may be obese (latent form, in which fat is stored around the organs so-called visceral fat, or worse, when the fat is stored directly inside the muscle fibers (the effect of marble meat)). By the way, the model often suffer from a form. The thin outside, fat inside. This is due to the fact that they are constantly hungry and the place of the lost muscle comes to fat. Therefore hudey wisely. And be beautiful.