How to lose weight retaining muscles to men. How to burn fat, not muscles: a strict diet to save the muscles while weight loss. Power loads consume fat gradually during the day. Aerobic training burns fat immediately

It is necessary to lose weight correctly, otherwise the result will be short-term, and return to previous forms will be inevitable. This knows anyone who approached the proof correction process competently. In the process of dropping out of excess weight, you can easily lose not only kilograms, but also muscle mass. Experts recommend correctly planning fat burning period in order to preserve muscles. The article will tell O. important rules Slimming to get a beautiful and healthy body.

Why muscle mass is lost

Slimming is required to create a calorie deficit situation for the body. During the day, it is necessary to obtain significantly less calories with food than it turns out to be spent during the same time. Similar situations You can create in several ways:

1. Diet nutrition.
2. Diet I. physical exercise In total.

Combining I. proper nutritionLimited by calories and training will give the fastest and noticeable result. However, it is important to observe the balance, this is important for burning directly fat without muscles. This provision may result in a clear deficiency of calories and a large physical activity, such a mode may result in loss muscular mass.

With a lack of calories in nutrition, the body will be forced to look for other ways to produce energy. With the right relation, only fat accumulated in subcutaneous layers should be lost and which must be losing as a result of compliance with the special mode of nutrition and training. During the loss of the balance, the body will survive and adjust to the current medium, namely function and draw energy not only from fat, but also from the muscles in parallel.

Nutrition rules

To preserve the muscular mass, it is very important to eat properly and comply with a number of recommendations. It is not necessary to adhere to strict dietary nutrition with certain dishes. It is enough to fulfill the minimum conditions, and the body will already answer with gratitude, healthy harness will be returned.

1. In food should be enough.
2. Do not excessively reduce the amount of calories.
3. On different days there should be a different amount of calories.
4. It is prohibited to exclude carbohydrates from the diet.
5. The number of calories per day is recommended to reduce gradually.

Protein

The main dietary rule is the use of a daily enough protein, so it turns out to support muscles during weight loss. It is the protein that participates in the creation of muscles, is a building material. If there are no daily physical exertion in sports Hall, it will still be to leave overweight With fat, not with muscles. Number of protein B. daily nutrition It is calculated individually depending on not only from body weight, but also on the floor. Men is more than 0.5 g per 1 kg of weight. When weight loss maximum amount Protein for women is equal to 2 g per 1 kg of body and 2.5 g per 1 kg of weight for male. If there was a small amount of protein food in the nutrition, then you should not immediately try to stick to the weight norm, the amount of component is recommended to increase gradually, simultaneously with a decrease in carbohydrate levels and an increase in the number of workouts with physical exertion.

Calorie deficiency

For weight loss, it is necessary to create a calorie deficit situation for the body, this is important. However, the deficit can be divided into several categories: small, moderate and large. Perfect option For weight loss and simultaneous muscle preservation is a moderate deficit. To achieve this level, it is necessary to reduce your usual level by 20%. As a rule, such a quantity will be enough for safe weight loss. If the calories consumed during the day becomes too small, compared to the previous level, then muscle mass is inevitably started, and more time costs will be required to restore the body.

After a sufficient reduction in fat deposits, the deficit is recommended to reduce to small. With an increased shortage, the diet should include a larger than protein food.

Reducing calories should occur gradually, their sharp reduction will lead to a temporary fast slimming Due to not only fat, but also the muscles. Further, as a rule, a period of lack of result occurs. The breakdown threatens the return of lost fat in more quantities, since the muscle mass in the body will become much smaller.

The difference of calories

In the days when physical activity Maximum, more calories should be consumed from the maximum permissible level. During rest, their number must be minimal. Thus, the body will be provided with the necessary energy as much as possible for the shape. If you really provide yourself with calories on different days, then the muscular mass will be maintained, the strength is maintained, and the fat is lost. With a long observance of the diet, it is recommended to periodically break for a week or two from time to periodically. The body will receive not only physical benefits, but also psychological. During the break, it is possible to recover without harm for muscle mass.

Carbohydrates

Reducing the diet per day first begins with a decrease in the amount of carbohydrates. It is important not to remove this element from the power at all. Carbohydrates give the body energy and important nutrition, including brain. The absence of carbohydrates causes quick muscle loss. The recommended level of carbohydrates to reduce excess weight varies from 0.5 to 0.7 g per 1 kg of body weight. At the very beginning of the path of weight loss, it is enough to abandon harmful carbohydrates, such as pastries, sweets and fast food. The restriction in the use of these products will provide the body with a loss of several kilograms of accumulated fat.

Terms for training

It is important to maintain the level of forces during the day. During training with the use of power exercises, it is necessary to maintain the current level of force, namely the weight that rises at each exercise. It is forbidden to first perform heavy exercises, and then light with the performance of a large number for each approach. In each exercise, the sequence should, then the body will only burn fat. When a certain weight is achieved in the exercises, it is forbidden to lower it in subsequent training.

To obtain a proper effect, the number of workouts should be reduced. The body needs to be recovered efficiently after each load. A sufficient break will help restore the strength and perform all tasks without losing the amount of repetitions and weight lifting. You can not only reduce the number of classes, but also reduce the approaches in each exercise.

To preserve the muscles during weight loss, it is not necessary to perform cardiotrans. Such workouts contribute to the loss of fat, however, can harm the muscles. This kind of classes consume a large stock of energy. Running can be replaced by bike or walking. Thus, the body will be recovered faster, and the muscles will not be subject to damage. Not recommended to perform power exercises after. The break must be at least 24 hours.

When switching on Cardooper training mode should not increase calorie deficit and sharply reduce diet nutrition. Cardio will not harm the muscles and figure only in the case of simultaneous gradual cutting of the diet and improving physical exertion. If the run is performed on an empty stomach, it should be the last exercise in the entire training session. The maximum duration of cardiography can reach 60 minutes.

In addition to proper and rational nutrition, as well as competently built training, it is important to ensure the normal mode of the day for the body. Stresses should be avoided. It is important to get enough sleep. During constant lack of sleep, the risk of muscle loss increases. Long sleep provides the body good well-being And forces that are important for fat loss. It is recommended to sleep daily at least 7 hours continuously. The average optimal duration of night sleep should vary from 7 to 9 hours of continuous recreation.

During weight loss and control over muscle loss, it is important not only to comply with diet food, but also to choose the dishes during the day. Do not eat food 1.5 hours before and after training. Sometimes time can be reduced to 30 minutes, depending on the severity of the dishes of the organism. It is important to drink a sufficient amount of fluid per day. It must be pure water Without gas, tea, juices and liquid first dishes are not taken into account. The optimal amount of fluid per day is 1.5-2 liters.

Immediately after waking, it is recommended to drink a glass of clean warm water, you can add a small amount of juice to it. Thus, the natural cleansing of the body will occur after a long holiday. Breakfast is recommended in 30 minutes.

Compliance with all simple rules will help not only reduce excess weight, but also keep muscle mass. As you know, fat returns significantly faster than restored lost muscles. Rational weight loss without a rush, with a properly built diet and competently planned training, will ensure the achievement of the desired result without harm to the body.

Vladyka All Site and Fitness Trainer | More \u003e\u003e

Rod. 1984 Train trains from 1999 from 2007. CCM on Powerlifing. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in heavy Athletics. 2-fold winner of the Krasnodar Territory Championship for t / a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author 5 books.

Place in : outside the competition ()
Date: 2012-02-10 Views: 330 079 Evaluation: 5.0

For what articles are given a medal:

This problem rises mainly before more or less experienced athletes. Since newbies, as a rule, only fat, and therefore there is nothing more to keep. I mean both men and women. Regardless of the floor, with muscle training, not only muscle tissue increases, but also fat. Such is human physiology. And here, the muscles are pumped up to the desired size, but the caring organism besides the muscles, postponed "a little fat about the supply." Man lies on low-calorie diets and aerobic load And with horror, notes that muscles and muscles come together with fat. That is, to lose weight it turns out, but not at all as I would like. I think this situation is familiar to many. Of course, the disposal of fat and muscle conservation is the process of multifaceted, and is built not only on nutrition, but also on appropriate training. You can just continue to swing. And you can use special high-intensity workouts (s). But in this article I will talk only about the principles of nutrition to achieve such a result. So, to business.

Power principles

I do not open the secret if I say that in order for your weight to gradually and systematically decrease, you need to consume about 15% kcal less than you spend per day. With this situation, you will lose 3 - 5 kg per month. More and no need. This is an excellent "speed." Accordingly, to gain weight, you need to do everything on the contrary. You can use various calculators (including on this site) in order to calculate and. But these numbers will not be 100% accurate. Therefore, it is better to achieve the desired values \u200b\u200bin an experienced way. By changing the gradual diet in quantitative terms and follow the results. That is, it is about the same amount of food every day. If the weight in the week did not fall at 1 - 2 kg, it means that a little bit down. And so on. But it was a quantitative aspect of the issue. Now let's talk about the high-quality side. For preservation muscular fabric We have a protein. What you have more consume it, the easier it is to keep the muscles from the collapse. Mock what's what? When people are going to lose weight, they begin to eat less, as a result of which less protein consumes. This is one of the main reasons why muscles disappear along with fat. Your task:

Replace part of food by protein, but it is so that the general caloric content decreased.

If you do everything right, then on the background of malnutrition at 10% - 15% you will consume enough protein to maintain the volume of your muscles. And gradually, a week for a week, the body will let the fat tissue "into consumption", not touching the muscles.

The easiest way I see is to buy protein. And such, where as much as possible protein (from 75%). Syntrax type: Whey Shake (77% protein), 100% Whey Gold Standard, or Biotech: Casein Fusion. And one of the food receptions (for example, breakfast) to replace the protein cocktail. This will cause a decrease in the total calorie and increasing the amount of protein consumed. As for the rest of the food, it is not worth hitting the extremes. Fit as usual, if possible, avoiding unnecessary fats and carbohydrates. After all, do not forget that you are also trained (I hope). And the lack of those fats and carbohydrates will very bad on your sports uniform. I repeat once again that without the relevant workouts, this whole diet does not make any sense. But this is a completely different story ...

Found a mistake in the article? Highlight it with the mouse and click Ctrl + Enter.. And we will fix it!

How to lose weight quickly for 1 month. Without loss of muscle mass.

Harm to lose weight for 1 month
1) feeling of irritation, hunger, weakness, reduced performance
2) attacks of hypoglycemia (dizziness, nausea, loss of consciousness)
3) deterioration of skin, hair and nails.
4) harm to the stomach and digestive system from the abundance of green raw vegetables in the diet
5) loss of muscle mass, slowdown metabolism, etc.

All these side effects May bring serious harm to the physical and psychological health of a person with illiterate attempts to achieve the result! On the other hand, you can easily avoid such consequences, studying under the supervision of a specialist! If you do not have experience, do not try to do everything yourself!

Slimming technique for 1 month
Today I will tell you the technique of effective fat burning for 1 month without loss of muscle mass.
No matter how much experts aroused, the main condition to lose weight for 1 month is not the transition to healthy nutrition. Of course, for weight loss correctly there is rice and chicken and incorrectly use roasted potatoes, drinking it with a condensed milk of a three-liter bank.
But compliance with so simple rules is not enough to lose weight in just 1 month. The main condition is the calculation of calories and the creation of sufficient calorie deficit.
If you are not gaining weight by using 2000 calories a day, you will have to train more, or, much more efficiently - to cut the calorie content of the diet, for example, by 20%. For 1 training person, the man spends 300 calories on average, so there are less than 400 calories will be more efficient than adding 1 workout every day.
Calculate the correct amount of calories and reduce this quantity every time your weight on the scales does not fall 3 days.
And what is very important! During this month you can not disturb the diet! Each violation is a step back, and you just don't have time to make steps back! You have only a month.
At the same time, you can easily lose muscles. If this happens, the figure in a month will look just disappearing! You will get a flabbing body with dried muscles, which will get fat, as soon as you begin to fully eat, which will become the consequence of slow metabolism. And the metabolism slows down at all from the fact that you are sitting on a diet or lose weight, but because you lose muscle mass.

So do not forget about the main rules for the fight against catabolism:
1. Conduct power training With burden
2. Work in a low range from 5 to 10 repetitions
3. Perform sets to the failure and try not to reduce weight weights.
4. How to rest between the sets
5. Remember that excess aerobics burns muscles, calculate your loads
6. Complete enough protein food or amino acids, otherwise the body will have to get protein from your muscles.

Psychology of weight loss for 1 month

You need to come up an important eventwhich must be accomplished in exactly a month:
1. The husband will return from a business trip and the girl will meet him beautiful and thin.
2. You will leave a pledge of 1000 dollars from each other, and take it only if the scales show "minus 10 kg," otherwise the money will be the property of a friend in a month.
3. You are waiting for a competition, competition or a paid photo session.
4. If you train with me by "Skype", then a "award or punishment" scheme is possible. If he lost weight - got a bonus, and if not, then the so-called "video shame" will be published on YouTube or you will be fined.
In general, we need good reasons that will motivate you on complete!
If there will be no motivation and deadlines, you may not even start, nothing will happen.
Perhaps someone must give you a "pink under the ass", and you should run to the finish line and defeat your bravery and lazy!

Pink under the ass! Super - offer for those who want to lose weight
I can also become such a pink for you!
You can easily contact me right now, and together we will decide which event after 1 month will serve as an effective incentive. Award or punishment, or participating in my competition. I work on Skype and with girls, and men.

Yuri Szokokukotsky

We have already spoken on the topic, provided all sorts of and so on. But the topic of weight loss on the site was not completely lit, but everything is ahead, so I advise you to subscribe to the site to be always aware of our updates.

Our today's topic, in some way closer to weight loss. It is that when there is a slimming, giving the body of relief, the athlete at the same time, did not lose his muscle mass. Many people do not know to lose weight, but not lose muscle mass. We will talk about it today!

The principle of nutrition, as we have already said, is more like when a person wants to lose extra kilograms. In essence, and there, and there a persecuted goal is to get rid of unnecessary subcutaneous fat. However, differences exist. Now we will look at the basic nutrition principles without loss of precious muscle tissue:

1. When typing muscular mass, you must consume more calories than spent in training, and if you want to lose weight, you need to spend more calories than you consume them per day. In our case, you need to consume exactly so much calories per day, as you spent on exercise and so on.

2. It should be less consuming fatty food and increase protein intake. The fact is that the protein serves not only as a building material for muscles, and in order to help burn extra fat layer. But it acts more in a frantic diet. In this case, you may be useful sports nutrition. ? Very simple! Mixtures containing an increased protein concentration (,) are suitable. Sports additives Will help your muscles to restore after heavy workouts.

3. As we have already mentioned, you should consume as fewer products containing fats (degreased products), as well as not to eat all sorts of sweets. Without conditionally, when we are talking about sweet, we mean candies, waffles and so on. Fruits, dried fruits, honey need to consume.

4. Frequent food intake contributes to weight loss. Yes, yes, you did not hear. Ideally, try to break your daily (daily) diet for 5-6 meals. That is every 2-3 hours. This technique has long been known, it contributes to the acceleration of metabolism, and also keeps you from accumulating even more excess fat. In general, this technique is used in the set of muscular mass, but with some changes.

5. You need to drink water, about 2 liters per day. You can not bring your body before dehydration. And in general, drinking water is very useful for cleaning the body from slags.

As a result, it turned out a completely standard scheme for proper nutrition of a person. Only small amendments. More proteins, fewer fats and so on. But this scheme will only work with appropriate training. If you do not train as you need, your efforts will be in vain. Right training consisted in application, you can perform

Share