Fat Loss:Muscle Building:Dieting:Flat Abs:Nutrition
I will start with errors. With regard to exercise for weight loss, there are two biggest: 1. Workout at the gym is a great help to lose weight. Two. If you train abs, lose weight is very near the waist. This is not the case. Any weight training (free weights or exercise equipment) are primarily aimed at increasing muscle.
This growth process is called anabolism. While weight loss (loss of excess body fat) – a process that directly an opposite, and is called catabolism. In addition, studies with weight machines twice less energy than conventional aerobics. On the average.
For example, a person weighing 80 kg for 30 min. Intense aerobic spend about 300 calories, 150 calories and only if it is to do in the gym. Another interesting fact. Remember about the waste of 150 calories in the gym and 300 calories from doing aerobics? Imagine how you sweated for an hour …. and then drink 1-2 glasses of regular milk and let all come to nothing.
Unfortunately the cost of physical activity is not significant and to lose weight this way is not easy. What is the solution. How to lose fat? To really lose fat, it is enough to give up three things – breakfast, lunch and dinner. Just kidding ) But it has some truth. To lose weight much easier to reduce the number of incoming calories than increasing their spending. That translates to the human way: if you want to lose weight – eat less and exercise more.
The bottom line is that our body does not want to change! Our body is ALWAYS like the elderly conservative, strive for consistency and constancy, in other words to rest. This is what psychologists call homeostasis or balance.
This happens simply because the system protects the body as energy, and hence makes your existence more economical and logical. However, the balance is not only left the scales, but also the right, too.
After all, what is the need to balance. Is it true? If the bowl on the left we have an internal system – our body, the weight of the cup on the right we have a system – an environment that constantly interact trying to reach equilibrium.
If the external environment suddenly changes to a while, the inside will shake disasters and changes due to loss of balance. This recipe is very simple: you have to regularly give your muscles more stressful than the previous training that will lead to a regular increase (adaptation). The faster you get to give a similar stress, the faster you pump up your muscles.
But this is not so straightforward. Over time the body gets used to a regular stress and hence growth ceases. There comes a so-called plateau. The fact that few know the newbies (they grow on any programs, because their muscles for any program, even the most idiotic – it is stressful). But that is familiar to those who trained more than a year. What should I do? What exercises to change? Split? There is a lot of questions at once.
Spending needs more calories than you get. The number of calories burned depends on the amount of physical activity per day and the speed of your metabolism, primarily. Since physical activity is clear. Work out in training – spent 300 calories. What does your metabolism? This is the rate at which processes take place in your body. At one they occur much more rapidly than others.
The first is always lean and eat a lot. Second, even if you eat a little bit easy to gain weight. All this would be useless philosophy, if there were no mechanisms to influence the metabolic rate. Attention! The more frequently you eat throughout the day, the faster your metabolism.
The less frequently you eat, and the greater portion of each of your meal, the slower your metabolism. This is the reason that if a man is rare, its metabolism will slow down to conserve energy and, accordingly, will slow wasting of fat. By the way physical activity and increased temperature also speeds up the metabolism.
But more important for us all split meals as often as possible and as much as possible in small portions of food. So, we continue to analyze the first part of the formula. Waste of calories …. Remember, I compared the aerobics and training in the gym? So that’s not so simple. Aerobics short term lets spend more calories than the gym, but in the long-term fitness is better because expenses continue after completion of training, in the first place. And secondly, the more muscle you have, the easier it is to lose weight.
The fact that most people imagine when they talk about the development of the press, called the rectus abdominis. In addition to the muscle is still OUTDOOR oblique muscles and internal obliques. The first is very well seen in lean people – external oblique muscles extend obliquely from the underarm to the lower abdomen.
The internal oblique muscles, we will not be considered because they are not seen as under external oblique muscles. I can only say that their position is fixed at an angle of 90 degrees to the external oblique, and they perform contrasting functions directly.
So for us, from an aesthetic point of view, the only important external obliques and the rectus abdominis, because these two muscles can be seen visually. Understanding these basic things you can greatly simplify the task of pumping the press. First of all, since we are dealing with one major muscle (rectus abdominis), and not with several different, it becomes clear that it can not work pieces, and always will work only as a whole. This is a very important point that has practical significance for the exercise of any muscle. When you cut any muscle, such as the biceps (hold a cup of tea to his lips), you have there is a reduction of the biceps, not just the bottom or top. The same thing happens with the press.
The value of sports nutrition … very very overrated. And this is a very good reason: sports nutrition – a source of many billions of dollars forever green raccoons for manufacturers. We are not talking about millions and billions of dollars in revenue.
Therefore, any manufacturer will be willing to do anything in order to snatch their share of income from this bold piece. And this will do for anything: as long as you bought it sports nutrition. By and large, in the form in which there is a modern bodybuilding and fitness, it is only possible through the sale of sports nutrition.
Because the development of any industry is limited to financial investments in this sector. And in the fitness industry, these injections are huge because of the sales of sports nutrition. So what happens: sports nutrition – messy? Of course not. Sports Nutrition – is primarily just FOOD! Sports nutrition – it is not chemicals, and the anabolic effect of it in most cases exactly the same as from normal balanced diet.
There are some exceptions to what, but about them later. In addition, sports nutrition, often, it’s – convenience. It so happens that you are much easier to drink a glass of delicious cocktail than to eat a healthy chunk of cooked chicken breast. There are some advantages: for example, a protein from supplements are often a more appropriate time assimilation than conventional foods (fast protein slow or vice versa). This is important … is not very significant in practice. BUT … it is not fundamentally! That is, yes, has a value, but not great.