For you lazy people: How to take charge of yourself, eat healthy and finally go in for sports Experts explain how to start playing sports, choose a fitness gadget, eat right and not harm yourself

Physical activity

To achieve maximum results when losing weight with proper nutrition, it is advisable to also exercise. A good choice would be sports activities such as running, swimming, and squats.

The speed of the process of getting rid of fat deposits will depend on the intensity and correctness of a particular exercise.

We run and lose weight

You don’t know how to run properly to lose weight, but are you sure that this sport will help you get in shape? Often people run every day, but the results take a long time to arrive. The whole point is that you need to run using a special method, only then will your body decrease in size.

First of all, you need to run not for 20 minutes, but much more. This is important because during running, muscles receive energy in the form of glycogen, a substance produced by the liver. It lasts exactly 30–40 minutes; if you continue to run, it will no longer be glycogen that is consumed, but fat reserves.

To effectively lose weight, you need to jog for at least 50 minutes, ideally an hour. Trainers do not recommend running for more than an hour and 15 minutes; after this time, proteins begin to be wasted, which leads to the dissolution of muscle mass.

Or maybe it's better to squat?

It’s impossible to say for sure which is better – running or squats for weight loss. If you need to lose weight in your legs, squats are definitely the right choice. To do this, you should also know how to squat correctly to lose weight.

Classes should always begin with a warm-up: squat 50 times at a fast pace with your arms raised up. This approach is necessary in order to prepare the body for more serious loads; these movements will awaken the muscles and circulate blood throughout the body.

Squats are ideal for those people who do not have the opportunity or are simply embarrassed to run. There are different types of squats - with a load on the thigh, with dumbbells, for muscle elasticity. Depending on the problem that has arisen and the goals you have set for yourself, you should choose the type of exercise.

Miscalculations that beginners make in their diet

There are several standard mistakes that are typical for beginners:

• Avoid disruptions in your diet and diet. Thus, you will not only not get rid of excess body weight, but, on the contrary, you will gain excess fat on your sides.
• Beer, alcohol and coffee should not be consumed during or after training.
• Don’t flatter yourself with the hope that you will eliminate the harm from eating a hamburger or a black burger by burning fat during training. You could burn additional calories that are contained in it. It's better to drink a protein shake or eat a piece of meat.
• Do not adhere to the stereotype that eating after 6 pm is not welcome. This is especially true for women, for whom this has become a postulate for losing weight. To get rid of excess body weight for a girl during training, she does not have to starve at all. As for fruits, give preference to grapefruits, exclude bananas.

In order not to lose interest in training and systematically move towards increasing muscle mass, you need to eat right, taking into account a pre-prepared daily diet. Also, you should drink water.

Nutrition during training for girls: video

What can a man eat?

The daily menu for both weight loss and maintaining vital activity is very different for men and women. For example, for men, training in the gym is not just about getting rid of excess body weight and fat, but a way to build muscle and structure your own body. The main substances that can greatly harm a man’s figure are carbohydrates.

At the same time, a man needs much more calories than a woman.

To lose weight

A prohibited diet for a man who wants to lose weight while working out looks like this:

• Whole grain bread and bakery products - 200 g per day.
• Exclude sausages, frankfurters, sausages or fatty meats. In this case, dietary products made from chicken, turkey and veal will be considered a plus.
• It is better to remove pasta and potatoes (in any form) from the menu.
• Men can only drink skim milk during training. The same goes for other dairy foods. You can eat cottage cheese, but only with a minimum percentage of fat content. The same applies to kefir, fermented baked milk, and yogurt.
• Fried food is strictly prohibited.
• It is not advisable to drink alcohol and beer.

To build muscle

Nutrition during training to increase muscle mass in a man should look like this:

• It is advisable to eat porridge for breakfast. The most beneficial for the male body are rolled oats and buckwheat porridge.
• Men should eat large amounts of fish and seafood during physical activity to maintain their intellectual abilities at the proper level.
• Be sure to consume plenty of fluids. These can be natural juices, still water, fruit drinks made from sour berries. You can't drink coffee. The same goes for tea and sparkling water. Drink plain water.
• Use protein-protein mixtures to keep your body in good shape.
• It’s great to consume milk and fermented milk products for breakfast and after workouts: kefir, yogurt, fermented baked milk, sour cream.
• Nuts are an ideal snack option.

Nutrition during sports should be balanced and correct. In terms of the range of products and menus, a man’s diet differs from the recommended diet for a woman. However, each person must draw up his own meal plan, the amount of food consumed, its list and menu for the day.

Counting calories

The number of calories a person burns per day

Once you decide on your diet, you will clearly know what you need to eat in the evening to lose weight. However, this figure should be comparable to how many calories you burn per day:

• An adult should consume 2200 kcal per day.
• A person undergoing physical activity to increase muscle mass should receive 3000 kcal.

These are average figures. The amount of calories consumed should be strictly individual.

When developing a nutrition plan for effective training, expect that you will also need to eat during the day to gain strength before evening classes. At the same time, you cannot gain calories during the day and then diligently burn them in the evening.

Don't try to completely limit your calorie intake. After all, you don’t just get rid of fat by burning it, you reduce body weight. Try to have a snack if you feel hungry, at least a grapefruit. Bananas should not be consumed due to their high calorie content. You can eat nuts to satisfy your hunger.

Calorie calculation system

The calorie content of food depends on the amount of fat it contains. There are 10 kcal in 1 gram of fat. The same amount of carbohydrates and proteins contain only 4 kcal.

There are several factors that influence the calorie content of dishes:

• Fried foods and fast carbohydrates contribute to quick satiety and an equally quick feeling of hunger.
• Alcohol increases appetite, and beer contains a large number of calories. It is also undesirable to drink coffee.
• Healthy foods include those that are steamed or boiled. This way you can cook vegetables, meat, fish or legumes.
• But they are lying about the exceptional benefits of fruits for weight loss! The fruit contains fructose (the calorie content of a banana is the same as a piece of meat weighing 250 g). It turns out that if you dine on bananas, you will far exceed the permitted calorie limit for foods.

The most convenient and simple food that you can eat when the carbohydrate window ends is protein-protein mixtures and shakes. Cottage cheese, milk, kefir, fermented baked milk and sour cream can and should be eaten only low-fat.

How to eat to lose weight

How to lose weight and get rid of fat through exercise and proper nutrition? If you are not only trying to increase muscle mass through physical activity, but also want to lose excess weight, create a proper daily diet for yourself. This menu will be especially relevant for meals in the evening.

So, playing sports can help you solve the following problems:

• tone the body by increasing muscle mass;
• lose weight;
• improve overall well-being.

However, to achieve your desired body weight, you need to eat right, including protein-rich foods and drink water. In addition, the carbohydrate window (the time when eating is not advisable) should be at least 40 minutes.

In order not to exceed the daily calorie intake of 2200 kcal for an adult, they must be counted. A convenient and practical auxiliary device for this is a diet diary for losing weight. By the way, you need to write down everything you drink and eat, because even juices have a certain calorie content. Over time, you yourself will understand what to eat during the training period so that your body can get rid of excess fat.

A set of foods that should not be eaten during training

The process of losing weight itself is a radical restructuring of the body. It rearranges the mechanisms that are involved in the rapid increase in fat mass of the human body:

• genetic predisposition;
• violation of metabolic processes;
• average daily activity, etc.

For each person, these indicators are individual, but for everyone there is a common set of products that are not recommended during weight loss training, especially for girls:

• First of all, these are fast carbohydrates. These include the following food: chocolate, candies, sweets, flour products and cookies, beer. This set should be completely rejected.
• Products containing even a small amount of sugar are also not recommended for consumption.
• Foods high in fat - animal oil, mayonnaise, sauces, fried foods. Such nutrition is contraindicated for any diet.
• It is strictly forbidden to drink high-calorie coffee with milk, tea and alcoholic beverages. Drink water.
• Fruits. It is not recommended to eat sweet fruits, especially bananas.

List of recommended products

What food to choose to lose weight? To do this, there is a list of products that are useful for consumption during training:

• Vegetables (not all, but most of them).
• Nuts, dried fruits.
• Unsweetened fruits - grapefruit, green apples, lemon or kiwi.
• Greens in any quantity and any type.
• Meat is dietary or lean. As a rule, it is recommended to steam or boil it. Protein-protein meals, shakes or mixtures are the best nutrition for those who are building muscle mass and trying to burn fat.
• Milk and fermented milk products with minimal fat content: kefir, cottage cheese, yogurt, fermented baked milk. For example, it is advisable to drink no more than 1 glass of 1% kefir. Is it possible to drink water? Definitely a must! When playing sports, you lose a huge amount of fluid, which goes away along with sweat. Therefore, you can not only drink water, but also need it!
• You can eat cottage cheese. Just choose the one with a lower fat percentage.

Dietary recommendations

• Don't forget that even protein foods can be eaten 40 minutes after training.
• At the same time, you absolutely need to drink plenty of fluids. The exception is tea and coffee. The ideal option is water without gas.
• In the evening, stick to a diet consisting of the listed set of healthy foods, including protein and protein, and excluding fast carbohydrates after training.

Healthy breakfast

Try to do your main calorie load in the morning. It is this process that launches the necessary metabolic mechanism and gives the body the greatest boost of energy for the day. To prepare breakfast, use the following products:

• cereals (cook porridge from them);
• ​milk and fermented milk foods: kefir, cottage cheese, fermented baked milk, sour cream (low fat);
• dried fruits;
• nuts;
• a small piece of chocolate will also not harm your figure if it is eaten at breakfast;
• From a selection of fruits, choose sour ones - grapefruits, lemons, kiwis and green apples.

Nutrition during intense sports

To maintain vigor, activity and performance during intense sports, you need to pay special attention to recuperation. Those. Healthy food.

One of the main methods of accelerating the body’s recovery is the use of approved pharmacological drugs and specialized food products. These are extremely useful tools, first of all:

• Vitamins.
• Hepatoprotectors.
• Immunomodulators.
• Adaptogens.

Vitamins

These substances simply must be in food. Even if you do not use diet or sports nutrition, they are not used either as a source of energy or for building tissue. They are indispensable regulators of biochemical processes in the body.

The general recommendation for the dosage of vitamins for those who are actively involved in sports: increase the recommended preventive portion for an adult by one and a half times during maintenance loads and by 1.5-2 times during intense developmental loads.

Hepatoprotectors

Sports activities create special conditions for the liver. For prevention, hepatoprotectors are recommended, that is, agents that protect the liver from damage. Mild agents of this group of plant origin are preferable; milk thistle, artichoke, and fume are especially good.

Immunomodulators

Drugs in this group do not directly affect the development of speed, strength or endurance. But an unexpected cold is always undesirable and even more catastrophic in its consequences for solving sports problems when it happens during preparation for performances. To prevent a decline in immune strength from interfering with sports activities, keep in mind safe pharmacological means of correcting immunity.

Adaptogens

This is not doping, but permitted, useful substances obtained from natural raw materials, plant or animal. Since different adaptogens have slightly different effects, it is recommended to combine and alternate adaptogenic agents, mutually enhancing the positive effect. When using the recommended portions and timing of their intake, no side effects are observed. On the contrary, thanks to them, mood, self-confidence, and desire to train improve. Adaptogens allow you to increase the volume of loads, increase tone and performance. This, while not directly accelerating gains in muscle, strength or speed, does aid in the completion of training programs.

The most productive adaptogens

Herbal: eleutherococcus, Schisandra chinensis, ginseng. Paraguayan tea, guarana, cola, green coffee. Pollen.

Animal origin: royal jelly.

The daily diet of athletes differs significantly from the standard menu of an ordinary person. Regular intense training and competitions require physical and psycho-emotional endurance, so nutrition must meet the following requirements:

• Completely replenish energy costs, saturating the body with vitamins and nutrients. At the same time, calories must remain in reserve to ensure good metabolism and muscle growth;
• Increase sports performance;
• Promote the rapid restoration of muscle tissue and glycogen reserves in the blood and liver, which is an additional source of energy. It is this element that is consumed by the body during intense and prolonged physical activity. Lack of glycogen negatively affects endurance and leads to rapid fatigue.

The nutrition of athletes and its characteristics directly depend on the type of sport. So, for example, a swimmer needs a layer of fat in addition to muscles, and a runner or athlete needs lean muscle mass. That’s why you need to select a menu taking into account the ratio of BZHU (proteins, fats, carbohydrates) and calorie content.

Prohibited products

If you decide to adhere to the basics of proper nutrition, you must understand that in addition to healthy foods, there is a group of foods that should not be in your diet.

The following foods can ruin your figure:

• instant food products - noodles, purees, soups, cereals in bags;
• canned food, pickles;
• processed, fried and fatty foods;
• carbonated drinks and packaged juices;
• chips, crackers, crackers.

Almost all of this food contains many additives that cause appetite, in addition, it promotes the formation of fatty deposits. These products not only adversely affect our figure, but the gastrointestinal tract also suffers from them.