How to get rid of your belly and sides with running training

Excess body fat causes a lot of trouble for people, and it is often unevenly distributed. It often happens that a person is, in principle, happy with his figure, but his stomach and sides are clearly full. By the way, excess fat in these parts of the body is not only unsightly, but also important for health, since the risk of hypertension, diabetes, heart attack, stroke and other diseases is extremely high. Surely you know that cardio exercise is necessary to burn fat, and the most popular among them is running. Will running help you get rid of your belly and sides, and how to run correctly to achieve your goal? Let's try to figure it out.

Eating after a run in the evening

Another important point for evening runs is food. A proper diet is generally important, I will never get tired of repeating this, but here the influence of food on the effectiveness of weight loss increases significantly: you need to take into account not only what and how to eat after a run (and whether to eat at all), but also what to eat throughout day. Your daily routine and activity level also matter. In general, I recommend starting with a calorie intake calculator. It will help you figure out how much you need to eat, taking into account your current and desired weight and other parameters.

There are also calculators for you:

1. Basal Metabolism Calculator

1. Body Mass Index Calculator

1. Food Calorie Calculator

1. Glycemic Index of Foods

Other calculators and tables are here.

Once you know your norm for weight loss, start planning your menu, arranging dishes approximately as follows:

• hearty breakfast;
• average lunch;
• snack half an hour before training;
• light dinner no earlier than an hour after jogging.

It is not recommended to run in the evening on an empty stomach, so you should not skip snacks... But this does not mean that you can enjoy chips or a couple of pies. The best choice would be yogurt or cottage cheese + fresh salad or fruit.

For dinner, it is better to choose light protein dishes - meat, fish and vegetables. The following dinner menu for the week is suitable for both men and women:

1. Rye croutons with cottage cheese. Soak the pieces of bread in egg white and milk, lightly “grab” them in a frying pan (without oil) and add low-fat cottage cheese.

1. Berry-oat smoothie. Mix a glass of milk with a half glass of yogurt or kefir in a blender, add half a glass of berries to your taste, a tablespoon of oatmeal and flaxseed.

1. Carrot-apple smoothie with ginger. Here you need to chop one sour green apple along with a glass of carrot and orange juice, a teaspoon of fresh ginger.

1. Vegetable casserole. Grated zucchini is mixed with a glass of boiled lentils and half a glass of chopped spinach, poured with beaten eggs (2 whole and 5 whites), salted to taste and baked with cheese for 20 minutes at 180 degrees.

1. Steamed chicken breast. There is no need to explain anything: you put the fillet in a steamer or slow cooker, steam it, eat it, and be happy. Bonus: you can set it to cook while you run, no supervision required.

1. Stuffed eggs. Boil a couple of chicken eggs, cut them in half and in a separate bowl mix the yolks with chopped green onions, yogurt, mustard, lemon juice and pureed avocado. Stuff the resulting mixture into egg whites and enjoy a healthy dinner.

1. Steamed white fish. The same story as with chicken: fast, simple, delicious. I recommend taking lean fish with few bones - for example, hake.

This is just an example of proper dinners for evening jogging. Don't forget to take into account what you eat for breakfast and lunch, so as not to exceed the calorie allowance, but also to get all the necessary elements.

That's all for today.

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And let's move on!

Secrets to losing belly fat while running

Many people try to lose weight in the abdominal area while running, but they either hardly succeed or the effect is hardly noticeable. Surely they don’t know the following secrets that will definitely help in losing weight:

Start. You should start training correctly: it is not recommended to immediately accelerate to maximum speed and not spare the body. At the beginning, experts recommend walking at a brisk pace and gradually switching to easy running. Running with maximum impact at high speed should take no more than a couple of minutes out of the entire workout.

Pulse. Your heart rate directly affects how many calories you burn during your workout. Monitor your heart rate and fluctuations - this is easiest to do if you exercise on a treadmill at home. If your heart rate hardly fluctuates or fluctuates little, then you should increase the intensity of your workout.

Warm up before running. A simple gymnastic warm-up for each muscle group will help prepare all the muscles for exercise (especially in the morning!). 10-15 minutes will be enough

It is most important to stretch your legs, back and shoulders. By the way, you can include various exercises in your warm-up, change them or add new ones: this way the activity will not get boring.

Posture. When running, people often forget about running posture and run as their body “dictates” to them.

This is incorrect and significantly reduces the effectiveness of the training. It is recommended to ensure that your back remains straight, your shoulders are relaxed and not raised, your arms are straight and move freely in rhythm with running.

Speed. The optimal running speed is 7-10 km/h. It is most convenient to adjust it on a treadmill.

Ending. You also need to finish your workout correctly. Regardless of its duration, the body enters a stage of tension, from which it is important to properly recover and recover. To do this, approximately 7-10 minutes before the end of the workout, you should slowly slow down your running pace and intensity, restore your breathing, and slow down your step. This way, you can stabilize the load on the body, prevent muscle pain in the future and reduce the negative effect on the cardiovascular system.

This is important. Proper running helps not only to effectively lose weight, but also to improve the health of the entire body. At the same time, running is most effective for the cardiovascular system and lungs.

Regular jogging is the key to an attractive figure and good health.

Video. How to properly run to lose weight

httpv://www.youtube.com/watch?v=embed/avSMvhKiRsg

• Answers to popular questions regarding running for losing weight
• We won’t argue and we don’t recommend it, but running, even if you don’t like it, is the most universal means among all sports for maintaining beauty and health.
• Tormented by excess weight and huge clothes? It's time to pull yourself together and start losing weight

Volodina Evgeniya

How else can you fight excess weight without running?

• An exercise with a hula hoop (hoop) for massage and breaking up buffer zones at the waist, and with a jump rope will be a good help. These types of activities are best done in a park or square.
• Add swimming in the pool to your home exercises. This will increase the load and improve the result, in addition, it will give you pleasure from water procedures. In summer, swim in open waters.
• Walk more, without using transport, walking burns calories perfectly and, like running, helps you lose weight and improve your figure. Speed ​​up your walking, maybe after some time you will be able to jog.
• Take up Nordic walking. In the fight against excess weight, this method of walking helps those who suffer from diseases of the musculoskeletal system and joint diseases. This method of walking is facilitated by support sticks, transferring the load from the muscles and joints to them.
• If possible, go rollerblading and cycling in the summer, and skiing and skating in the winter. If you are planning to lose weight, you cannot do without these helpers.
• You can eat food one hour before training and only two hours after it. If you can't stand it, eat an apple or a banana. You can drink a fruit cocktail.
• During active training, use special clothing and belts to burn fat deposits, this will enhance the effect.
• Drink more water, it helps increase fat burning.

This is interesting

[uaf_vkcount url='https://beginogi.ru/naskolko-efektivna-byistraya-hodba-dlya-pohudeniya-pravila-byistroy-hodbyi/'] How effective is fast walking for losing weight. Rules for fast walking

Massage

To get rid of fat faster, you can use a special massage. Such methods are offered by many beauty salons, using various vacuum, roller and other types. You can do this massage yourself at home, using exercise equipment or the manual method. It is necessary to use cosmetics for this. Typically, a weight loss massage is done on an empty stomach, twice a day, in the morning and in the evening before you start having dinner. The movements of this massage are reminiscent of the movements of the hands when kneading dough.

other methods

• If baths and saunas are not contraindicated for you, then regular visits to them will also serve a role in losing weight, and the use of special masks and oils will enhance the effect of hot steam.
• Many women use cavitation, mesotherapy, cryolipolysis procedures, but they are all quite expensive and are not suitable for everyone.

Advice The best way is to play sports, you just have to really want it and start doing it. This method will not require any investment from you, will improve your mood and bring a lot of positive emotions, will charge you with energy and impulse for many hours.

Hiking, Nordic walking, cycling and skiing, with a healthy and moderate diet, will make you slim and fit, healthy and young.

Breathing Basics

If you breathe correctly, you will make your workout much easier.

The first and most important rule was taught to us during physical education classes at school: inhale through your nose, exhale through your mouth. If you breathe only through your mouth, running will become painful and difficult.

Breathe smoothly, and not raggedly - let the air warm up in the nasal cavity, otherwise, when it gets cold into the throat, it will start the inflammatory process. Your throat will hurt.

Let the exhalation be twice as sharp and rapid as the inhalation.

The rhythm of movements should coincide with breathing. This is not easy to learn if you are new to running - be prepared for the fact that your breathing will be interrupted. But over time, you will learn to adjust your breathing to the movements of your arms and legs.

How to run properly to lose belly fat

In order for running to help you lose weight, and especially in the abdominal area, jogging should be done correctly.

Before you start running, you need to choose clothes and shoes. A tracksuit should be comfortable, not restrict movement, and made from natural fabrics. Sneakers should fit snugly on your foot, but not squeeze it too much. Good shoes should cushion your foot from the treadmill surface. You can run at home or outside - whichever is more convenient for you. Ideally, you can combine running outdoors and on a treadmill at home. If the weather is good, be sure to take a breath of fresh air and enjoy nature. In heavy rain, wind and frost, it is better to run at home so as not to risk your health and not interrupt your training. You need to approach the choice of a place for running responsibly; it is better to run in forested areas, near bodies of water, in stadiums, away from highways. Many people ask the question when is it better to run - in the morning or in the evening. In fact, this is not of fundamental importance. Run when you have time. A morning run allows you to recharge yourself with energy and vigor for the whole day, and an evening run will help you get rid of work problems, relax and put your head in order. However, if you are going to run in the morning, you need to know one rule. From the moment you wake up until you start jogging, at least half an hour must pass for the heart to start working gradually. Be sure to take time to warm up - walk, do bends and turns, start running at low speeds. It is better to start running at short intervals – 10 or 15 minutes. But remember that you definitely need to increase the time, because belly fat begins to burn only 20 minutes after the start of the run. In the first 20 minutes, the body uses up glycogen reserves and only then moves on to subcutaneous and visceral fat. To lose weight specifically in the abdominal area, you can use this technique. Before starting your workout, wrap your waist with cling film and dress warmer than usual. Excessive sweating and high temperatures will allow you to lose weight locally. If you want to lose belly fat, you need to tense your abdominal muscles more than usual while running. In this case, fat will be burned in the place of excessive tension, that is, in the abdomen and waist. Interval running gives very good results. You need to alternate running at the limit of your capabilities with slow running or fast walking. Start with 30 seconds of brisk running and a minute of brisk walking. It is advisable to breathe through your nose, especially in winter when the air is cold. With rapid and intermittent breathing, you need to inhale air through the nose and exhale through the mouth. Many people wonder at what pace they should run to lose weight. Experienced coaches and instructors ask about the desired goal. If you want to build muscle, make your body more defined and toned, you need to run short distances to the limit of your capabilities, or do interval running

If you want to achieve fat burning and make your body thin, you need to run long and slowly so that you have enough strength to cover long distances. It is very effective to run on rough terrain - with hills and ravines, obstacles. It is very important to practice regularly; one-time activities will not bring sufficient results. But you shouldn’t run every day either - firstly, the body and muscles do not have time to recover, and secondly, excessive fatigue will sooner or later force you to give up training

Therefore, it is optimal to exercise every other day, 3-4 times a week. But if you feel strong and it’s not at all difficult for you to run every day, don’t deny yourself this. It is much more fun, interesting and effective to run with music. Go for a run with headphones and your favorite rhythmic music. You can run with someone else, this will allow you not to be lazy and skip workouts.

These simple rules will help you not only lose weight in the abdominal area, but also improve your health.

Proper organization of training

In order for running to be a joy, not to get boring and to be sufficiently effective, you need to properly prepare for it. This concept includes the choice of place, clothing, as well as the study of technology.

Place for training

You can do jogging at home by purchasing a treadmill

You can exercise in different places if the goal is to lose weight in the sides and stomach, as well as strengthen the body:

• Home activities. Running in place is not effective enough; the only good option is a treadmill.
• Gym. For a subscription fee, a person can work out with an instructor on a professional treadmill, eliminating mistakes and incorrect technique. The downside of such activities is that the same picture quickly gets boring.
• Street. The best option for running. On the street, the body receives maximum fresh air, increases its reserve of strength and helps fight fatigue. The only downside is that you can’t always run due to the weather.

Stadium surfaces are the best choice, but not everyone can run on them. Therefore, you should achieve balance if you have to run on the ground or asphalt - choose sneakers with improved shock absorption.

Proper warm-up

Warming up before running can improve your performance and avoid injury.

If you immediately start running without preparing your muscles and joints, you can damage them. Ideally, you should stretch for 10 minutes:

• rotations with arms and legs;
• body bends;
• squats;
• rotation of large and small joints.

It is advisable to drink some water before stretching. You can drink small sips while running.

Correct breathing

For running to burn belly fat for men and women to be truly effective, you need to learn to breathe. Proper breathing technique will reduce fatigue. You need to inhale through your nose and exhale through your mouth. If you do this incorrectly, your breathing will become difficult and lead to rapid fatigue and a sore throat. Inhalations should be longer than exhalations.

Duration and frequency of training

For training to be effective, you need to exercise at least 3 times a week. It's better to create an exercise schedule and stick to it until you form a habit. You can run in the morning or in the evening, while in the morning hours running can be more intense and invigorating, and in the evening hours it can be slower.

Running technique

Running program for weight loss

Fast does not mean high quality. This rule fully applies to running. The best results are achieved by jogging for 60 minutes, as well as by combining an accelerated pace with a slow one. But interval training is only suitable for experienced athletes.

Beginner runners should adhere to the following scheme:

• walk for at least 2 minutes;
• run 30 seconds;
• walking again for 1-2 minutes;
• running 30-60 seconds;
• walk 1 minute;
• run 30-60 seconds.

Running technique

Every day, 1-2 minutes of time are added to the running technique. Only a gradual increase in running duration leads to a systematic acceleration of metabolism, increased endurance and improved fat burning processes.

Equipment for classes

At first, you only need a comfortable suit, and after 2-3 months of regular running, you can use additional accessories, for example, weights to pump up muscles. Sneakers should have good shock absorbers, and clothing should not get tangled. Some people advise running in warm suits to burn fat more actively. However, this is dangerous due to overheating of the body.

How to choose a program?

In the last paragraph, we will analyze in detail how to run to lose weight, and how to choose the appropriate program depending on the athlete’s level of training.

The effectiveness of running for weight loss depends on the correct choice of program - remember, uncontrolled and chaotic workouts rarely lead to the desired result. The program is drawn up for a month or two at once and is based on the physical fitness of the trainee. Most often, schemes are divided into two groups:

• For beginner runners;
• For experienced sprinters.

There are also programs for athletes who train professionally, but we will not consider them here, since in order to start applying such a scheme you need to devote your entire life to athletics, and this is not our case.

httpv://www.youtube.com/watch?v=embed/MQD5wUS0Y6o

The rules of running for weight loss boil down to the following points:

The workout always begins with a warm-up and ends with a cool-down; Intense loads alternate with training at a calm pace; You need to drink a lot of water and eat right; If you can’t create a schedule yourself, contact specialists at any sports club or choose a program on the Internet. Please note that programs for men differ from those for women, but this restriction is not always required.

Here are some sample running programs that are great for losing weight. If you adhere to the loads given in the diagrams, you will be able to answer with your own example to beginners whether running will help you lose weight in your legs in 2 months.

This program is well suited for beginner runners; it gives a clear idea of ​​where a beginner should start running to lose weight, in order to avoid mistakes and achieve quick results.

If you decide to take up running to lose weight, a training program for women and girls is guaranteed to help them get their legs and buttocks in ideal shape - because any action that is performed wisely always produces results.

Check out another pattern that's more suitable for experienced runners because we think it's quite challenging:

Exercises for losing weight on your legs. Fast and reliable results!

Sometimes it turns out that you only need to lose weight in one part of the body. How to lose weight in your legs? Of course, this is a little more difficult to do than correcting the whole body, but if you try, everything is possible

In this article you will see the most effective exercises for losing weight on your legs, which will quickly correct your leg shape and make it ideal for a long time! Are we reading?

Exercise 1

The best exercise for losing weight is running. Moreover, with its help you can not only lose weight in your legs, but also correct all parts of your body.

Important!

It’s better to run outside, in the fresh air, because it’s better for your health! However, you can also purchase a treadmill if funds allow.

Having a treadmill, you can not only change the load, but also exercise at any time of the year and at any moment, and also combine exercise with watching your favorite movie! Isn't it a good option?

Exercise 2

Another very effective exercise for losing weight on your legs is jumping. It must be remembered that jumping is more suitable for those who do not want to pump up their muscles and make them more prominent, but rather to remove the fat layer!

There can be several variations: regular jumps, jumping rope, jumping on one leg, or jumping alternately on two legs. The most important thing is to jump a lot. And every day the jumping time needs to be increased by a minute!

Just be sure to remember that if the weight is too heavy, you need to jump only after reaching a lower weight category, and for a beginner, just a minute of jumping a day will be enough to start!

Jumping is a very effective exercise, but only with regular practice will you see results!

Exercise 3

Not only regular exercises are effective for losing weight in your legs. To create an attractive lower body, you need to go to the pool more often. Swimming perfectly trains all muscles, and to lose weight you don’t need to strain yourself so much that your whole body hurts. It's enough to swim as long as you can.

In fact, water takes up quite a lot of calories and energy, however, if you swim for fun, you won’t even notice that you are tired and have lost a lot of excess weight! Try to love this sport so that it really brings you true pleasure.

Exercise 4

Advice!

Leg swings are very effective. Moreover, they need to be performed in all directions in order to affect all the muscles of the legs. Therefore, I will tell you in more detail.

Lie on your left side, support your head with your left hand. Swing your right leg as high as possible, and then return to the starting position. Do 20 swings. On the last swing, we hold the leg suspended for 10 seconds.

Lie on your right side, support your head with your right hand. Do the same number of swings, only with your left foot. We also hold the leg at the end!

Kneel down, leaning on your outstretched arms in front of you (in the “cat” pose) and lift your bent legs up one at a time. Perform 20 lifts with each leg.

Exercise 5

An effective exercise is cycling.

Exercise 6

A great exercise for losing weight in your legs is running up and down the stairs. It’s very good if you live in a two-story private house, because this way you can study whenever and as much as you want. No neighbors will disturb you.

Less convenient if you live in a multi-story building. If you do not want your neighbors to watch your activities, choose a time when the neighbors will not go onto the landing. It could be late evening or early morning, or in the middle of a working day when there is no one at all! You know better

But if you don’t have stairs nearby, you can buy a wonderful exercise machine - a stepper! It perfectly replaces running up stairs and gives no less effective results! You can read more about this simulator in our article, which will appear on the portal soon. Stay tuned!

Attention!

It is enough to “run up the steps” 4 times a week, and after 2 weeks you will be pleasantly surprised!

Exercise 7

Leg extensions are also a very effective exercise for reducing leg size.

Lie on your back, raise your straight legs 90 degrees from the floor and spread them apart as wide as you can, and then bring them together again. Repeat 100 times.

While doing this exercise you should feel your inner thighs working!

Exercise 8

To achieve a quick and guaranteed result, all these exercises for losing weight on your legs, with the exception of going to the pool, must be performed at least every other day. And swimming can be organized on the weekend!

Don't be lazy, and you will definitely succeed!

Will running help you lose belly fat?

How to run to lose belly fat in the most effective way? – While running, the body begins to work at an accelerated pace, moving blood three times faster. Thanks to this, metabolic processes are accelerated, cells are saturated with oxygen, toxins and waste are released, and the functioning of internal organs is normalized. Of course, thanks to all this, you can lose belly fat by running. In addition, when thinking about whether running will help you get rid of your belly, you should also remember that when running, all muscle groups are involved, including the abdominal muscles, due to which it tightens. Aerobic exercise is the best way to combat those extra pounds that have grown on the stomach, and even abdominal exercises cannot compare with them in effectiveness.

Of course, running helps to remove belly fat most effectively if you jog in the fresh air. It is advisable to start in the warm season, since in winter the body is weakened and without proper preparation it can become especially vulnerable to colds and viruses.

How to run to lose belly fat if you can’t do it outside? Treadmills are also a good option, and even, as a last resort, running in place.

Is it possible to lose belly fat by running if it lasts 10-20 minutes? It should be understood that such short jogging does not lead to fat burning, since first of all the body processes light sugar from its cells - glycogen. Fat cells are the last to be destroyed. Therefore, you need to know how to run to lose belly fat - at least an hour. You can alternate jogging with other techniques: acceleration or just fast running (from one to three minutes). Does running reduce stomach pain in this case? Not only does it remove, but also in the next six hours the body continues to burn excess fat reserves.

When deciding how to run to remove belly fat even more effectively, you can use special pants and a belt that help with weight loss. Thanks to them, the body will sweat, burning even more fat, and, at the same time, pull itself up to the desired position.

Additionally, you can use a jump rope. Jumping over it is an excellent addition to running, as well as an assistant for alternating between light (jogging itself) and strong (jumping rope) intensity loads.

In order to get rid of your belly, you also need to remember about proper nutrition. The main thing is the amount of food. The stomach, as you know, has the property of stretching and contracting; the smaller the portions, the more it will shrink. Even if you eat often enough.

To prevent the body from storing extra calories, it is better to avoid fatty foods.

If the workouts are regular and the food is moderate, then very little time will pass, and even those around you will notice that all the excess fat from the body, and especially from the abdomen, has disappeared.

Running is one of the easiest and most accessible exercises, and its results are simply excellent. By doing it, you can not only create the desired appearance, but also improve your health.

The best diet is Drying

This type of diet is recommended by all bodybuilders without exception (and looking at them it’s hard to doubt the results!), but its main disadvantage is that despite the complexity and high efficiency during the period of adherence, you will not be able to maintain the resulting form for more than two or three months. That is why in wider circles this diet was called “Beach”. Its essence is extremely simple: you almost completely eliminate all carbohydrate foods from your diet. Your diet will therefore consist of: 70% protein, 20% fat and 10% carbohydrates. This is a very big stress for your body and you need to “dry out” gradually, every day, eliminating more and more carbohydrate foods from your diet and then, leaving the diet, just as smoothly increase this amount. During this period, training is best done lightly, on machines and with half the maximum weight, since your body already receives sufficient stress naturally.

How to stop being fat and get a flat stomach in no time

And finally, I would like to talk about another extremely effective, I would even say “impact” method of combating excess weight, called CrossFit. CrossFit is a set of exercises that follow each other, loading different muscle groups and thus not giving you a minute of rest. In these workouts, endurance characteristics are greatly developed, and fat from the abdomen, sides and other parts of the body evaporates literally day after day.

If you, without sparing yourself, are ready to take up this suicidal sport, then in a couple of weeks you will notice a colossal result, and it doesn’t matter whether you weigh 90, 100 or 120 kilograms. After just a month or two of training, you will gain an athletic build practically without any diets or fasting (exception: proper nutrition, their basic rules discussed above)

Eternal memory to fat thighs, folds on the stomach and sides

And concluding my story on such a positive note, I would like to summarize the results for all of you once again, and bring out three basic rules, following which you will get rid of excess fat and find the body of your dreams!

Rule 1. Believe in yourself! You always need to believe in what you are doing. If our actions have no purpose and meaning, they are useless and will not bear any fruit.

Rule 2. Watch yourself, be careful! Follow the regime and moderation in everything, from training and nutrition to sleep and alcohol. Sometimes it can be difficult to restrain yourself and not give in to temptation, but motivate yourself with the fact that by abstaining today, tomorrow you will look better than those who rested today.

Rule 3. No pity! Never feel sorry for yourself and give your all 100%! After all, only by fully investing our money, labor and knowledge into something can we receive good dividends.

That's it, my dears. Good luck to you, six-pack abs, 40-centimeter biceps and model looks... let everyone choose for themselves!

Does running help you get rid of your sides and belly?

When running, the body is subjected to intense physical activity. Even those muscles that are difficult to work in other sports become tense. The buttocks, thighs, and abdominal muscles are actively involved in the process. Running activates a powerful flow of oxygen to working muscles.

The unique property of this load is that it affects not only muscle groups, but also all fat deposits in the body, stimulating their burning. Therefore, by running you can remove fat from the abdomen and sides. You can burn up to 700 calories per workout if you run for 40-60 minutes at an average pace. This is equivalent to 50-70 g of fat.

The main advantage of running is the uniform elimination of fat deposits. It does not act locally only on the sides or arms; the whole body is involved in the process. To get visible results, you will have to try for a long time, connecting the right nutrition.

The result depends greatly on how overweight the beginner is. Moreover, in case of severe obesity, running may be contraindicated due to the heavy load on the heart and joints. In general, to get rid of belly fat, a person needs to run for at least 2 months for 30-40 minutes 3 times a week.

Lean mass diet intermittent fasting

Despite all of the above, our body has one simple feature: from the moment you fall asleep until the first meal, the metabolic rate is significantly reduced and, therefore, while fasting during this period, you use your own fat deposits as fuel. But everything should be in moderation and fasting should not exceed 12-14 hours a day, after which three meals should follow from the following calculation of nutrients:

— Breakfast: 40-50% slow carbohydrates (buckwheat, rice, oatmeal, etc.), 25-35% protein (meat, beans, mushrooms, fish) and fill the rest with fats. — Lunch: 20-25% carbohydrates, 50-60% protein, 10-20% fat. — Dinner: for dinner it is advisable to take a high portion of protein, with a minimum of fat and carbohydrates. Cottage cheese with sour cream and sugar is ideal for these purposes (200 grams of cottage cheese, a teaspoon of sugar, a teaspoon of sour cream).

By following this diet, you can not only burn fat while maintaining muscle mass, but also achieve impressive results in the first month, losing up to 25-35% of your fat mass! The only disadvantage of such a diet is that it is extremely difficult to follow, because if you exceed the fasting limit or, conversely, lose your temper and eat an extra chocolate bar, the fat will return as quickly as it went away.

In order to consolidate the results obtained, you should decide for yourself whether to train according to the principles of workout (horizontal bar, parallel bars) or go for a daily evening jog.

Note: when following a lean mass diet, you should not run or exercise in the morning, as you will not fill the protein-carbohydrate window that opens with anything and, as a result, you will burn your muscle mass without losing an ounce of weight, becoming a “skinny fatty”.

An ideal evening workout would be on the horizontal bar (3 approaches to the maximum with a break of up to 4 minutes between approaches) and uneven bars (similarly), in which it would be advisable to include lifting the legs (or knees) to the crossbar. Or an evening jog for 30-40 minutes at an easy pace. You should exercise before your last meal.