How to lose weight for the summer without stress: the experience of Julia Meleshevich
Sport And Fitness / / December 19, 2019
Julia Meleshevich
For Education Julia - a linguist and translator. For a long time engaged in the development of large-scale in the field of small-scale energy projects, but chemistry does not happen with office activities. A few years intensively engaged in sports and nutrition. Many people helped to bring the body in shape.
Everything started with weight gain: postpartum Julia weighed 20 kg more than before pregnancy. All the usual methods weight loss It did not lead to any result, so she took herself seriously. I wasted almost a year on group lessons (useless poprygushki). When I realized that there is no effect, I began to study the information about individual programs for gyms, as well as the power supply system. That is the balance of these two constituents, and helped to achieve results.
Julia Now the aim is to bring the resulting shape of the ideal, the proportions, the nature of the data, and increase muscle mass.
Forget about diets, grow thin without stress
How many times have you sat at different
diets? Well, who at least once in this life does not suffer? Ask yourself honestly: help? Immediately helped? Long enough for the effect? Let's investigate.Maybe some kind of diet and help to throw weight, but let's face it: once the weight comes back. And often very quickly, even in large volumes. Why it happens? It's simple. Any diet - this is war. And the most unpleasant in the fact that the enemy - our own body. And you know, he is protected.
Sharp rejection of the conventional product is perceived by the body as stress. The first thing that gives the body - it is a liquid. And we're severely dehydrated, because normally in the description of the diet is not a word about the need to maintain water balance.
Further out... No, not fat again. burn our muscles, And of which so little, and only then goes to the expense of a little fat.
So, (we take the approximate numbers) you lose 2-3 kg due to water 2-3 kg at the expense of muscle and 1 kg at the expense of body fat. And then the end of the diet, and who did not eat - a run to the fridge.
But the war is not yet over, and our emaciated body requires compensation. And if he was in a standard mode of life, it would add unnecessarily eaten you, say, 1-2 kg of fat. And it will suck posledietnom exhaustion of the products 4-6 kg pure and delicate zhirka. It is necessary to you?
Select the correct target
With diets understood. Let's see with our standards of beauty imposed. What is in fashion today? Lean half-dead model seems to recede into the background. They were replaced by sports round- and krupnopopye fitonyashki constantly bares his fifth point here and there. But for some reason, no one tells us is not that there are several types of physique.
In general, before you choose any beauty as a model and hang yourself on the refrigerator of her photos, is to understand what you type. This is a very important point, because the goal must be formulated specifically. You should not be upset because of the fact that it is somehow unattainable.
So Harvard professor William Sheldon identified three types of constitution: ectomorph, mesomorph and endomorph.
Visually easy to determine which type you are. In short, ectomorphs are thin by nature and facing the problem set muscle. We would have their problems! But believe me, any genetics can easily ruin tons of improper food. Ectomorphs balls are unlikely, but gusenichka - completely.
Mesomorph - genetically gifted people, they have the best potential in sports, quickly reach results. Endomorphs suffer from a slow metabolism and easily gain weight. But they have a round lush priests, which are now held in high esteem. Therefore, their task - to simply erode the body and place your waist.
Now, to deal with its facial features, look on the Internet a photo similar to you with respect to addition, but slim people. So they will be your goal. More than this classification can help, we will talk later.
Ask the right questions
Now consider the following problem - its as carefully placed traps. What I mean? It's simple. We are talking about issues that we are currently Asking. For example, "Why can not I get rid of the extra kilos?" Your inner voice, analyzing the existing in the subconscious information about the habits, reactions and defenses, promptly replied: "Because you are too much zhrosh». And so, without embellishment and soft turns.
Unpleasant, yes? That's the whole problem of the trap. Such questions suggests the prepared response and guide us on the negative, and this is stress. And what does our body? That's right, is carefully hidden for such cases Pirozhenko, candy, shokoladochku well, or that you are madly in love there? And where one is, there... rushed.
But do not worry. There is always a way out. You just need to formulate another question, that's all. For example, "What can I do to throw off the extra weight and enjoy the process?" Or "How do I start his new life and will achieve lightness throughout the body? "No," why ", but" how "and" what "in our issues.
You need to understand what you want and keep this in mind
And now is the time to decide on preferences. What do you want? In what time frame? If you need to lose 20, 30, or even more kilograms, then you should start with eating plan. If you want to lose them for 3-4 months, then to the power plan you need to add permanent athletic exercises. The same goes for those who need to lose 5-10 kg. Many are content with only a change in dietary habits. But I, my friends, you will be in every way to persuade not neglect sports.
So, your constant companions on the way to a slim figure should be a sport and proper nutrition. You probably expect miracles and now very upset, because it's simple and fresh.
Let us once again back to the topic of diets. The most unpleasant thing - the feeling of the ban. We keep an eye on the calendar and wait moment when it will be possible to taste the forbidden fruit again. proper nutrition and competently composed a plan that is based on a set of factors (weight, height and body type, which we mentioned earlier), will help you to change dietary habits and love the other food. Can you imagine? You will have what you want, you just want to begin to have other products.
And now look how differently looks the same weight. And you know why? Because 1 kg of fat is much greater in volume than 1 kg of muscle.
I urge you not to be content with a change of diet, or - in the worst case - cuts calorie products. You do not want to join the slender ranks of skinny fat? Oh, you still do not know who that is? If you simply, this bone fat plus minus muscles. It is unlikely that you will strive towards this.
You just need to choose the type of sports loadings. My experience shows that any aerobic poprygushki Group - a waste of time. Because they do not take into account individual characteristics, preparation, not corrected errors in the technique of execution and did not put a specific goal. If you want to significantly change the proportions of the body, for example to build up something not at all, or remove that everywhere bulges, it is better to choose a personal trainer at the gym, which will make the appropriate eating plan and scheme classes. You can still add yoga, stretching - everything that takes into account your features.
Life seemed to raspberries, offers additional imaging technique used. He will not lose motivation and make the body does not perceive the changes in your life as a danger.
So every day for 20 minutes before going to sleep close your eyes and visualize yourself in perfect shape, first in the clothing, then in a bathing suit. Enjoy yourself, it's the end result, is no longer a dream - a reality. Then transfer closer to his present form less, say, 3 kg. Your clothes sits more freely, that you too terribly happy. Smile. Then return to the current form and imagine waking up, go out for a run or do 30 squat. Feel the lightness throughout the body.
If it is difficult to visualization, take a pen, consider it, close your eyes and imagine all the details. Our brains really blunt and 7-10 days begin to perceive it as a plan of action. Remember that we always get what we believe.
Pamper yourself
Well and the most pleasant. Find colleagues, friends with the same interests. Together not so bad.
If you are not a coward, then think of more pleasant bonus. Select the next big fitness centers or gyms. Usually they have a website, on which is laid out information about the coaches. Arrange them so handsome, selection. On what basis? Yes, the visual. Let it be irresistibly attractive. And you know, you do not need to visit strip clubs: coaches go almost naked or very badly covered. Why after a hard working day does not please the eye beautiful body. Can a husband or boyfriend to push for change, why not?
By the way, do not think that coaches you every time evaluate and criticize on the sidelines, no. Once you have stipulated purpose, they made a meal plan and painted program, Your coach is already seeing you at the end of the path, he is already thinking about the result, and it seeks no less, and even more than you do. He wants to surprise you, you can not even imagine. So go ahead, and no fear!
So, let's summarize. How to lose weight for the summer without stress:
- Develop the habit every day to visualize a chic result.
- Forget about diets.
- Determine what your body type.
- Learn to ask the right questions. For example, "How do I begin a new life and will achieve lightness throughout the body?" Learn how to answer himself. For example, "I'll go to the gym or loans yoga, Change your diet, fall in love with other products. "
- Work out, get a coach to change nutritional habits.
- Enjoy the process, because during exercise secretes endorphins - the hormone of joy. So let us depend on it!
Be happy, love yourself, and succeed!
Julia power plan
Breakfast
Option 1:
- 50-60 g oatmeal water;
- berries (blueberry, strawberry);
- half apple;
- half banana.
Option 2 (it is better in the days of ovulation and a few days before menstruation)
- 50 g of buckwheat in water;
- apple or polbanana;
- egg.
Origin undershot (protein + fat)
Option 1:
- fresh vegetable salad (cucumber, tomato, greens, lettuce + 1 tablespoon olive oil);
- 90 g chicken breast;
- daily workout (for gym) another 50 grams of rice or buckwheat.
Option 2:
- 50 g salted red fish;
- 2 any of bread.
Option 3:
- 10 almonds;
- 2 percent Greek yogurt.
Option 4:
- 1 tablespoon of peanut butter on any two loaves.
Lunch (+ protein + fiber complex carbohydrates in the form of vegetables)
- 110 g of chicken or turkey breast, or 140 grams of lean white fish (cod, Tilapia, hake, pollack, haddock);
- 90 grams of rice, buckwheat or quinoa (off the shelf) or 110 g of roast is sweet potato (batata);
- 100-120 g of any vegetablesExcept corn, pumpkins, beans (green beans can), potatoes, carrots and beets.
Second undershot (protein + simple carbohydrates)
- 100 g of chicken or turkey breast or 120 grams of lean white fish;
- 1 green apple;
- 140 grams of vegetables as desired.
Dinner (protein + fat + fiber in the form of vegetables) for 2.5-3 hours before bedtime
- 4 egg whites (as an omelette or hard-boiled) and 120 g of lean white fish;
- 140 g of green vegetables (broccoli, cucumber, spinach, brussel sprouts, lettuce, green bell pepper, celery).
Late dinner was skipped if any of the meals
- proteinaceous omelette (20 g breast cut, salt, fry, add a pair of spinach leaves and pour the two proteins);
- protein isolate on skim milk or milk with a fat content of 1.5%.