Post-workout nutrition to burn fat for girls and men. Post-workout nutrition to burn fat and gain weight How to eat after a workout to lose weight

For decades, gym goers have tried to drink a protein shake after workouts to improve muscle growth. It was believed that it was advisable to consume protein until the anabolic window closed (protein or carbohydrate is still not clear). Then it became known that the anabolic window was probably a fallacy, and that you could completely not eat for several hours or just drink a glass of water and nothing would change.

Decisive during strength training for mass or weight loss by burning fat will be the total calorie content and nutritional balance during the day, or more precisely, the daily calorie intake and the BJU ratio. Many called this the end of the period suitable for nutrient consumption. But they missed something. Actually, a lot.

Nearly 30 years of research have shown that an important aspect of nutrition is that the best time to do it is before or during exercise, not after. If you're looking to get the most benefit, it's best to start thinking about what you eat before you exercise.

For many years, people have been prescribed exercise on an empty stomach, especially cardio. This should help enhance fat loss. This opinion arose due to the observation of the following processes in the body: if you start exercise without first eating, at a low intensity of training, more fuel is produced in the body.

Although this is quite an interesting idea, it does not necessarily lead to increased fat loss.

Several years ago, scientists studied this issue. Eight weeks of such training did not bring noticeable results in losing excess weight. Therefore, most likely, it is not at all necessary to get used to exercising on an empty stomach from the very beginning. This will not affect your physique in any way.

What does this mean? There is no reason to fast before training. You can get slim and lose weight without it.

More training = faster muscle building

Fraternal science over the last 50-60 years has conveyed the idea that a high level of training is the key to weight gain. This has recently been proven through a series of studies aimed at identifying the best types of exercises for increasing muscle mass.

When you look at all of these studies together, you can see that low reps, heavy weights and high reps, and moderate weight training produce identical results in terms of muscle building when taking into account total training volume (the amount of work done is what matters). .

You're probably asking yourself, “This article is about nutrition, so why are we talking about training myths and training volume as the key to building muscle? After all, the main question was how to eat before and after training to gain muscle mass?”

Great question! Let me answer. It is important to consider the following points:

1. You need to eat before training.
2. Increase the amount of work done per workout*

*At some point, according to the law of diminishing effect, you will need to increase training loads. I think the peak of possibilities has not yet been reached.

The most ergogenic aid

The term " ergogenic" comes from the Greek words ergon (work) and gennan (to produce). Ergogenic aid(ES) - any training technique, mechanical device, nutritional regimen, pharmacological drugs, or psychological techniques that can improve exercise performance and/or increase adaptation to training loads.

There is a lot of research into supplements that improve performance during exercise. Over the past 20 years, about $50 billion has been spent on this.

Despite the various technologies and attempts to find the latest supplements, there is one thing that has been shown time and again to help improve performance over a long period of time: powerful carbohydrates.

One of the best supplements on the planet that will increase the quality of your exercise is. This is precisely the key point of proper training.

When you start working out at low intensity, your body uses muscle glycogen as fuel for work, and over time you use up blood glucose.

Glucose obtained from food eaten before exercise soon enters the bloodstream and continues to act for 1-2 hours afterward. This provides additional fuel, delivering it directly to muscle tissue, which allows you to increase the effectiveness of your workout.

Armed with this knowledge, you can guess that consuming carbohydrates immediately before exercise will help improve the quality and effectiveness of your workout. This is exactly what science proves. Eating carbohydrates is beneficial.

Protein improves carbohydrates

The effectiveness of consuming carbohydrates before exercise has just been addressed. However, protein can improve efficiency even more. It will help you recover faster and also improve the quality of your exercises.

Eating protein before workouts, especially when combined with carbohydrates, has been shown to increase muscle gain. Even without carbohydrates, consuming protein on its own will improve muscle protein synthesis. So whether or not you eat bananas before hitting the gym, a little whey protein will help you achieve good results.

How much and what to eat before training?

Now you know about the need to consume carbohydrates and proteins before training. This will increase muscle growth and speed up the recovery process. But how many grams will you need? And what should you eat before starting exercise?

This question can be either extremely complex or quite simple, depending on how crazy you want to get. About 95% of success will depend on a simple algorithm:

If you train each body part separately, consume about 20 g of protein and 60-80 g of carbohydrate 30-60 minutes before starting training.

If you are performing a full body routine and the session lasts longer than 90 minutes, consume 40 g of protein and 120-160 g of carbohydrates 30-60 minutes before training.

It's quite simple.

Eating after workouts isn't completely pointless.

Yes, perhaps the information in the introduction was presented somewhat exaggeratedly. Eating after the gym, in fact, does not pose any serious danger. Athletes most often pay attention to muscle gains, strength, appearance, and whether protein was consumed within two hours or not. When you look at other parameters, what happens after training may not be as important.

When it comes to post-exercise nutrition, one word comes to mind: recovery. Proper nutrition before and after training will not only help you gain muscle faster, but also help you recover more easily after exercise.

One proven aspect of sports nutrition is that consuming carbohydrates within 30-60 minutes of completing a workout allows muscle glycogen to recover faster. If you skip carbohydrates, glycogen is not restored as quickly.

If you consume approximately 1-1.5 g of carbohydrates per 1 kg of body weight 30 minutes after training, you will significantly speed up the muscle recovery process.

Plus, it doesn’t matter whether it’s a super secret liquid shake or a regular meal with rice and potatoes. Either way, this will help maximize the recovery process.

Moreover, this will not only speed up the recovery process, but also increase muscle mass more effectively. Eating protein and carbohydrates helps increase protein synthesis and improve muscle growth.

conclusions

Eating before exercise is probably more important than eating after exercise. This is the best way to increase the quality and quantity of your training. Carbohydrates are very important for maintaining exercise, and proteins help with the recovery process.

Hello friends, now there is a lot of information everywhere about how to lose weight. It’s not uncommon for authors, in pursuit of their goals, to first ask site visitors to pay for access to them, and then never really tell them anything about nutrition for weight loss. I don’t offer anything paid or anything out of fantasy (deception), everything is aimed only at your desire to work on yourself.

The basis of all weight loss methods is proper nutrition and “intense” exercise. But you need to know that fat is a reserve supply of energy that the body is not in a hurry to part with so quickly, so in order to burn it, it is necessary to create an energy deficit. And one of the good ways that helps burn fat is sports. Although if you don’t eat in moderation, nothing will help you lose weight, not even exercise. Sometimes a certain result is achieved, but it is only temporary. Therefore, the question of nutrition after and before a workout for weight loss has always been and will be very relevant. Now let's look at all the intricacies of this issue in great detail.

One of the sources of energy in our body is fats. They begin to be consumed, as I already said, only when there is a shortage of energy.

Eating just before the workout is undesirable, since it is necessary to force the body to spend its personal energy reserves, and not take them from food. But not eating for a long time is also not correct, since normal training requires energy (carbohydrates). Therefore, the best option is to eat 1.5-3 hours before the start of training.

If you exercise in the morning and you have about an hour before training, you can eat a vegetable salad or fruit (except grapes, bananas and potatoes). But if you don’t have time at all in the morning, then I recommend drinking a glass of kefir, cocoa, compote, fruit juice or green tea, but without sugar, 20-30 minutes before training. You probably ask why you don’t need to wait 2-3 hours before eating in the morning. And that’s all, because the body, overnight, has already used almost all carbohydrate energy reserves, after which fat burning will occur most effectively.

Foods that are best for pre-workout:

Before any sports activity, it is perfect: oatmeal, rice or buckwheat. Any fruit is also healthy, except bananas and grapes (they contain a lot of sugar). Sometimes people ask why it is not advisable to eat bananas and grapes before training. The fact is that these products contain a lot of carbohydrates (sugar). And having received an excess amount of them, the body will begin with the fact that until it is consumed, it simply will not begin to store fat. And this applies to almost all food, not just bananas and grapes, the only difference is in the calorie content of the products. Hence the pointlessness of all your actions to the desire to lose weight faster if you eat up before training, so there should be moderation in everything.

Post-workout nutrition

After a good workout, the body continues the fat burning process, so after an hour or two, you can allow yourself to eat protein foods that will help restore muscle tissue faster. And these are products such as: boiled chicken, omelette without egg yolk, a little low-fat cottage cheese, steamed or boiled fish or squid meat. Also, be sure to add any salads to your diet: tomatoes, cabbage, radishes, cucumbers, bell peppers and herbs, seasoned with 1-2 tablespoons of olive oil. And don't skip pickled vegetables.

Note. But when the workout takes place late in the evening, and you go to bed after it, 1-2 hours later, then I recommend drinking a large mug of kefir before going to bed, provided that you have a normal “sensitivity” to dairy products. Kefir will help you normalize protein reserves after training. By the way, one of the great ways to lose weight and improve your health is.

Many people don't have much free time. Some can afford to allocate some of it for training in the morning, others only in the evening. In any case, the rule should not change. After training, you should definitely give yourself a break from eating in order to force the body to continue burning fat.

So, from this article you learned how to eat properly before and after training so that there is nothing left of your excess fat. But, you may ask, what should you eat between workouts (on rest days). Is it really possible to eat as much as you want? No, you will have to leave these thoughts forever if you have a great desire to maintain your health and beauty for many years. You will have to completely reconsider the lifestyle that you previously adhered to. And here are the basic nutritional tips for weight loss and health that you should always follow, regardless of your training regimen:

1. You need to eat often and in small portions and forget about overeating. Portions should not be large. Make this a rule.
2. Eliminate all or almost all sweets, fats and flour products from your diet.
3. Take low-fat foods as the basis of your diet: low-fat dairy products, lean meat, fruits, vegetables, herbs, cereals, eggs and legumes. Try not to eat bananas and grapes at all, and all vegetables except potatoes, since these products have a large amount of carbohydrates, which only interfere with rapid weight loss.
4. Eat protein foods (eggs, cottage cheese, meat and legumes), which are intended for the structure and restoration of our body. But as for meat, be sure to separate it from the fatty layer (skin and fat).
5. Drink: green tea, cocoa, fruit juice and compote, but only without sugar and honey. These drinks are very useful because they contain a huge amount of nutrients, and also give vigor and stamina. Why no sugar, everything is clear here. It is also called the white death, but with honey it’s not so simple. There are many opinions on this matter. But no matter what benefits this product may have, if you decide to lose weight, it should also be excluded from your diet. Since honey is the same as “sugar”.
6. And the final point - try not to eat 3-4 hours before bedtime if you do not want to gain excess weight, the only exceptions are two notes in the article.

Now you understand that nutrition after and before a weight loss workout is a very important element on the path to health and beauty.

What to do if you feel very hungry after training

Sometimes it happens that after playing sports you just feel ravenously hungry. This is normal, because you have spent some of the energy, and the body simply requires this way to restore it. Try to deceive him and drown out this feeling as follows:

• Low-fat kefir helps get rid of hunger. As a rule, half a liter is enough for everything to return to normal.
• Drink water, cocoa, green tea, fruit juice, or compote (without sugar), as they will not only quench your thirst and relieve hunger, but also supply your body with useful substances (water is not included here).
• Sometimes a big apple helps.

Interesting tips for achieving a slim figure

1. There is a persistent misconception that after any workout, you need to eat something within the first 20 minutes, otherwise your muscles will begin to shrink. This misunderstanding arose from a misunderstanding of the goals and objectives of the two different types of training. First This is building muscle mass. In this case, it is recommended to eat almost immediately after class. Second This is weight loss (fat burning). In this case, you should not rush into eating, but give your body some opportunity to continue burning its reserve energy reserves. And this is why post-workout nutrition for weight loss is so important. Otherwise, if you go the other way, you will not achieve anything serious.
2. Many people believe that muscle mass, if it is not sufficiently nourished, is completely destroyed. Therefore, if you follow this logic, you get a paradox. The fat remains, but there is no muscle. Have you ever met such people? Even during prolonged fasting, muscle tissue will still be present on a person’s body, since a person cannot live without muscles. And they came up with this story about the complete destruction of muscle tissue - the fitness industry, which earns a huge amount of money from lies and ignorance of clients.
3. What if you split your workouts into two parts: morning and evening. For example, run for thirty minutes each time. Running itself is a very effective way to get rid of extra pounds. If there is such an opportunity, then why not take advantage of it, following my recommendations. But just don’t forget to abstain from food for some time before and after jogging so that the fat burning process is much more effective.
4. You can also take a supplement such as: L-carnitine and it works this way: when, under the influence of fat-splitting hormones, fat molecules (triglycerides) begin to leave fat cells (liposomes), then this supplement (carnitine) helps push fats through the membrane of muscle cells, where they are burned. Carnitine has the ability to increase endurance, which has a very good effect on the effectiveness of training. However, you should not hope that this supplement will do everything for you, and you will instantly lose weight without investing any effort. This is not true at all - carnitine helps only 5-10% in the fat burning process. Take it 20-30 minutes before training. Buy carnitine in its pure form, without additives, in tablets.
5. Not all diets are right for you. Therefore, try to choose those that do not contain products that are prohibited to you. Eat only what you enjoy and try to have some fun while dieting. Do not perceive the restriction as a punishment, then the result will be higher.

And remember, it’s never too late to start leading a healthy lifestyle (HLS), if you would like to, but you need to start playing any active sport from a small point of view and gradually increase the load.

Exercise, eat right and get better - good luck to you.

PS At the moment, the article about nutrition for weight loss is completely outdated, look for recent publications, there is more correct information.

06.03.2018

If the main goal of sports activities is weight loss, then great attention should be paid to the choice of exercise and nutrition. If the diet is chosen incorrectly, then the titanic efforts spent in the gym will be wasted.

What to eat after training?

Eating after physical activity has its own characteristics. Muscle contraction causes cell deformation, resulting in fatigue and difficulty working the muscles. During sports activities, glycogen is quickly consumed.

For fitness to be as effective as possible, it is necessary to restore muscle cells and replenish glycogen stores. No later than 40 minutes after exercise, you should eat carbohydrates containing a high glycemic index and protein products. Milk or egg will do.

The 45-minute period after exercise is called the protein-carbohydrate window. If you don’t have time to eat at this time, your muscles will stop accepting insulin, which will make the recovery process slower. The process of losing weight will also be slowed down.

Don't go to extremes and eat too much after training. The body needs energy to digest large amounts of food. It is better to choose foods that are easy to digest. They will help your muscles recover and gain energy. You will be able to eat more in 30-60 minutes.

In the evening you should eat protein foods. They will increase muscle growth. It is known that muscles build up in the first 2 hours of sleep. At this time, growth hormones are most active. So don't neglect protein foods.

What to eat after fitness to lose weight?

Along with gaining muscle mass, you usually gain fat. If nutrition is organized correctly, then 3 parts of muscle will account for 1 part of fat. If training is stopped and nutrition is incorrect, then muscle mass will decrease, not fat mass.

This situation very often occurs with low-calorie diets, when the body begins to destroy muscle mass. As a result, the weight decreases, but the fat remains. If the goal is to lose weight, then it is worth organizing training in such a way that muscle volume is maintained. After all, muscles make metabolic processes in the body more active and cause energy consumption even in a calm state.

If there is a lot of fat in the body, then on the contrary it causes the accumulation of even more fat. To lose weight, you need to eat the same way as when building muscle. Only the caloric content of the diet should be reduced.

Avoid fried foods. It is better to eat baked meat or steamed foods. It is also beneficial to include fruits and vegetables in your diet.

Eating small portions at short intervals helps you lose weight. If you eat 3 times a day, then you have to eat a large amount of food at one time. It cannot be completely used up as energy, so excess calories are stored as fat.

Very often after an intense workout, you feel very hungry. This is normal. The body begins to demand to restore the energy spent, but this should not be done. You can deceive him. To do this, it is recommended to drink a glass of kefir. After this drink, the strong feeling of hunger will go away.

You can also drink any other drink: fruit drink, tea. A green apple will also help perfectly. Here are the most preferred post-workout nutrition options:

1. Whey protein shake. It will give the body all the necessary substances. At the same time, they are easy to digest. You should drink this cocktail immediately after leaving the gym.
2. Glycemic food. It could be rice and chicken, fish.
3. Protein shake or any source of carbohydrates.

It is best to eat your food as early as possible. As for the number of calories. Then you need to use exactly half of what you spend. Those. if you burned about 60 kcal, then you need to eat no more than 300 kcal.

You should not consume foods that contain fat or caffeine after training. Fat inhibits the transfer of carbohydrates into the blood. Caffeine interferes with the transfer of glycogen to muscles and the restoration of muscle mass. Coffee, chocolate, cocoa - All these products are best consumed the next day.

The fear of weight gain when eating after a workout is nothing more than a myth. If you don't exceed the number of calories you burn, you won't gain fat. On the contrary, proper nutrition only promotes weight loss. It restores expended strength and does not put the body into a state of stress. If the body knows that food will come to it after exercise, it is not afraid to burn calories. Your workouts will become more effective. And you won't feel tired.

Summer is a great reminder that I expected to lose weight by summer. ©

I'm sure this is not the first time you've tried (or at least thought about it!) burn the hated fat on rather boring sides. If you feel a lack of motivation due to past failures, don't despair. Your efforts were unsuccessful, most likely due to broken methods And lack of information. In this material I have compiled data 59 foreign scientific sources and yours experience to help you in your epic battle against fat! I highlighted 7 basic must-know principles of fat burning, tested them, and am happy to share my knowledge with you. Knowledge is power! Ignorance is fat! Go!

0. Motivation and psychology. Decide to change!

It’s not about how to lose weight for vacation in 5 days(unless, of course, we are talking about burning 500 grams of fat; this can be achieved in 5 days with maximum training intensity and a refined diet; but for some reason it seems to me that you have more fat).

To change your body, you must first change your mind. Accept need for training and nutrition control. Realize that you really want to get yourself in order, Once and for all. Heroically, in the style of Indiana Jones, save your cubes, which have been drowning in the quicksand of fat for many years now.

I'm not talking about the fact that you will have to forget about your loved one bigtasty, mind-blowing caramel ice cream and all the other nasty things close to your heart. Not at all, you will see them. But not when you want, as before, but on days strictly determined by you - for example, every Saturday I eat what I want, and sometimes I allow myself to drink- One day a week is enough. On weekdays you will work in the gym and outside of it(it's fun, by the way!), eat healthy (and tasty, by the way!).

"Starting Monday" you deprive yourself full, healthy life, daily good mood And well-being, self confidence.

1. You are what you eat. Proper nutrition.

The so-called “plate model”: a third is protein, a third is complex carbohydrates, a third is vegetables and fruits. And some sweets, of course.

Proper nutrition is the cornerstone of a healthy lifestyle. For hundreds of thousands of years, man ate what nature gave him (or a sharp spear), was fit and looked great. Now 99% of problems with obesity arise not from “wide bones”, but from excess of easily digestible high-calorie foods- in nature, a person had to run pretty much through the jungle to get the equivalent of a cheeseburger. Hence the convenient principle - eat only what you can find in nature. WHO and the American Heart Association - dear guys, by the way, recommend:

1. The basis of a healthy diet should be fruits, vegetables, legumes, nuts And whole grains foods (such as brown rice and whole grain oatmeal) bird And fish without skin.
2. Pure sugar consumption recommended reduceup to 5% of total energy consumption - about 20 grams for the average person.
3. Give preference unsaturated fats(fish, avocado, nuts, olive oil) before rich foods (fatty meats, butter, cheese)
4. Boycott trans fats, contained in fast food dishes, margarine, spreads.

Consume less than you spend

The key to fat loss is to eat fewer calories than you burn.(principle of energy balance). But there is no need to reduce your daily caloric intake to almost zero or go on a “grapefruit diet,” as the would-be authors of numerous Runet sites advise. There is such a phenomenon - "yo-yo dieting"(yo-yo effect). Due to severe starvation, a person breaks down and quickly regains its weight, gaining primarily fat.

How to calculate your daily calorie intake? First you need to know yours resting energy expenditure(BMR = Basal Metabolic Rate). According to Todd M. Manini, BMR accounts for 60-80% of your total daily caloric expenditure. Digestion of food takes 10%. The rest comes from normal physical activity (NEAT) and sports.

In other words, the contribution of sport to daily calorie expenditure is extremely small. Therefore, rewarding yourself after each workout (500 calories) with pizza (1500 calories) is dubious idea.

What caloric deficit is needed for fat burning and how much fat can you burn in a week? One of the most common rules for fat burning is "rule of 3500". Losing a pound of fat requires a cumulative energy deficit of 3,500 kcal. To lose half a kilo a week, you need to consume 500 kcal less daily than you spend. But, as Kevin D. Hall found out, this rule is overestimated and is only suitable for very fat people. Most experts consider it optimal calorie deficit of 20% of the daily value. At this rate, you can expect to lose about a pound of fat per week. My average is 0.65 kg fat per week.

To quickly find out your daily calorie intake for fat burning, as well as the correct ratio of BZHU, use mine.

Give yourself a rest

Being in a calorie deficit doesn't mean you'll starve. Just not with Zo. A study by Sayed Hossein Davoodi et al found that individuals who were on a continuous diet lost less fat than those who used a cycle - 11 days of calorie deficit and 3 days of free diet. What is this connected with? Reducing caloric intake leads to a decrease in hormone levels leptin. The latter is considered the main one hunger regulator and an appetite suppressant. Also Energy deficiency increases ghrelin levels, which has the opposite effect - increases appetite.

To avoid this development of events, every two weeks of the diet take a break for 3 days(so-called "refeed"). The refeed will restore normal hormone levels and start fat burning with renewed vigor. A study by Havel PJ et al says that leptin is increased by eating carbohydrates. Therefore, on refeed days increase your carbohydrate intake, not fat! And try to concentrate carbohydrates during periods before and after workout.

Eat a lot of protein

Not eating enough protein may lead to your precious muscle mass it will be simple burn in a calorie deficit, not to mention other health problems. For a person with minimal physical activity, the norm of protein (aka protein) is – 0.8 g per kilogram of body weight . But if you decide to actively work out in the gym and burn fat, these standards are not for you.

A Butterfield GE study found thatPProtein intake for exercising people in conditions of energy deficiency should be at least 2.0 g/kg per day. And according to S. M. Pasiakos, J. J. Cao and others, Increased protein intake prevents muscle loss and enhances fat burning during dieting and training. Protein can be obtained from meat, fish, shrimp, dairy products, egg whites, nuts, legumes and sports nutrition (protein shakes). It is also found in other products, but in smaller quantities. Protein foods fill you up greatly, and you don’t feel like eating for a long time after eating them.

Know when to stop – the permissible upper limit is 3.5 g of protein per 1 kg of weight bodies per day for well-adapted people. Overdosing on protein can increase ammonia concentrations, increase insulin levels in the blood and cause other problems., So don't overdo it! On the other hand, eating 3.5 g of protein per 1 kg of weight requires effort!

Drink water

Human, unlike this article, approximately 65% ​​water. Water participates in all metabolic processes and simply necessary for the functioning of your body, especially when burning fat and playing sports. According to Elizabeth A. Dennis et al., people drinking 500 ml of water before meals, burned more fat compared to the control group due to the fact that they consumed fewer calories.

Drink a couple of glasses of water half an hour before each main meal. This way you will kill two birds with one stone(although I have nothing against hares):

1. you will help the body get daily water intake(on average, 3.7 liters for men and 2.7 liters for women, depending on activity and other factors);
2. you will eat a little less.

Necessarily drink during exercise to stay hydrated. All in all, drink when you can, but not all at once. This is dangerous to your health.

Important: drink water, not tea/coffee/compote etc. By simply replacing cola, lemonades and juices with water, a day you you'll save hundreds of calories. A tiny can of Coca-Cola, for example, contains 140 calories from sugar, the equivalent of 120 grams chicken breast. If you can’t live without cola, switch to light.

Eat fruits and vegetables

WHO recommends eating 5 servings (400 grams) of fruits and vegetables per day, not taking into account potatoes and other starchy companions. They contain a lot fiber, which reduces the risk of obesity, cancer, diabetes and cardiovascular disease (James M. Lattimer and Mark D. Haub).

Chew unprocessed fruits/vegetables- They much more useful, after all processing kills some vitamins(Emília Lešková and others) and increases glycemic index (GI), which is what we don’t want at all when burning fat. In addition, they perfectly fill the stomach - you'll get full faster.

Italian scientists (R. Ferrantia, S. Marventano, etc.) noticed that Sleep duration is positively associated with fruit and vegetable consumption and negatively with sweets and snacks. Try to consume only vegetables and fruits with low GI— the Internet is full of tables. Enrich your diet with the gifts of nature and feel great!

2. Strength training for fat burning. Pull the iron!

There is a myth - to burn fat you only need to do cardio. Hence the crowds of well-fed women queuing for the treadmills. To be fair, I note that there is a large share of truth in this. A study by Leslie H. Willis et al suggests that Those who did exclusively cardio lost more fat than the group that did only strength exercises and the “cardio + strength” group. But there is one BUT, the increase in muscle mass in the last two groups was higher than in the first. And scientists Donnelly et al. found that one of the most significant benefits of strength training during a reduced calorie diet is that they help prevent muscle loss. The conclusion is obvious - You need strength training.

Besides, the more muscles you have, the more energy they consume . According to scientific data, the muscle metabolic rate is approximately from 10 to 15 kcal/kg per day, and adipose tissue consumes approximately 4 times less. “Not a lot,” you say, but this is only at rest. Significantly increases the energy spent on muscle recovery after training. By increasing the percentage of lean muscle tissue in your body through strength training, you will be able to eat more and not gain weight. burn calories faster and of course, awesome to look like.

How should you train to burn fat? According to the American College of Sports Medicine (ACSM), beginners are recommended to engage in a full body program - train all muscle groups 2-3 times a week. This approach is consistent with the study by Wernbom M et al. Once you get the hang of it, after a couple of months you can switch to a four-day split, for example:

1. Mon– upper body training (chest, back, shoulders, biceps, triceps);
2. W– training the “bottom” (lower back, quadriceps, hamstrings, calves and abs);
3. Wed– rest/cardio;
4. Thu– training of the “top”;
5. Fri– training “bottom”;
6. Sat– rest/cardio;
7. Sun– rest/cardio.

After six months, you can start doing 4-6 workouts weekly, working each major muscle group 1-2 times a week. Actually, This is how many beginners start, believing that it will speed up their progress (no).

It is extremely important not just to check in at the gym, but train every time like it's the last. And of course do it scientifically:

3. Cardio training. Pedal off!

Cardio is phenomenal for your body. for many reasons:

1. As we have already found out, cardio training - the best type of exercise to burn fat.
2. Cardio is what this is what a person lacks in the 21st century. For hundreds of thousands of years, our ancestors ran all day long, but today the average activity is to stand at the TV remote control.
3. Cardio improves the functioning of the cardiovascular system. And it needs to be trained just like muscles, primarily in order to maintain the pace of strength training. In beginners, the heart gives out faster than the muscles - the pulse goes off scale, shortness of breath occurs.
4. Cardio has a beneficial effect on recovery after exercise with iron and promotes muscle hypertrophy(Adam R. Konopka et al.).

American Heart Association recommends at least 25 minutes of intense aerobic activity(running, swimming, cycling) 3 times a week. And if there is problems with cholesterol and blood pressure– you need to do cardio around 40 minutes 3-4 times a week.

Here too it is necessary do everything according to science. For example, long lasting cardio high intensity not useful, and even harmful - Cortisol levels increase, muscles burn, fat is practically not used. Moreover, it is even may lead to heart problems(James H. O'Keefe et al.).

For maximum efficiency and health benefits you need to do cardio training a certain pulse zone And according to certain methods- more on that later.

Concerning fasted cardio: A study by Kaito Iwayama et al. showed that after an overnight fast(in the morning on an empty stomach) Cardio training significantly increases fat oxidation for up to 24 hours. Also, a study by Kenshiro Shimada et al. indicated that cardio on an empty stomach oxidizes more fat, But at the same time stores more glycogen.

IMPORTANT:

1. Never do cardio before strength training(you will lose glycogen) - only after or during free time/rest day;
2. Avoid stress on your joints such as running and jumping, especially if you are obese - it is better to use it in bicycle, uphill walking, elliptical, rowing and so on.
3. At first, even 15 minutes on the treadmill seem like an eternity but imagine that You're on your way to the body of your dreams s and every step brings you closer to him - there will be a second wind, I assure you;
4. Try to brighten up your cardio in every possible way - listen to music, read.

After a strong run you always think – now I deserve pizza/cheesecake/burger. But think about it - if you eat this now, you you'll ruin your entire workout. If you hold back, you will take a strong step towards a slender body.

HIIT or Steady-state?

The type of cardio training described above is performed with uniform intensity and is called Steady-state. Cardio, which is gaining popularity today, High Intensity Interval Training (HIIT). HIIT is based on intervals maximum intensity, alternating at intervals active rest. For example, 30 seconds of sprinting and 1 minute of walking, alternating for 15 minutes.

Early studies showed the dramatic benefits of HIIT in burning fat. However, modern works indicate that Steady-state and HIIT are about the same in effectiveness(Micah Zuhl, Len Kravitz) with one condition - The duration of a HIIT workout is 2 times less. HIIT is mainly usedfor fat burning, while it allows maintain and even increase muscle mass, something steady-state cannot boast of . Maybe hackneyed, but working example of the difference between the effects of Steady-state and HIIT– marathon runners and sprinters (see photo).

• HIIT workouts are more exhausting than Steady-state and often take longer to recover.
• Beginners should better prepare for HIIT and do regular cardio for 2-3 weeks.
• ACSM recommends starting with one HIIT workout per week.
• When you feel ready for higher loads, add a second HIIT per week, evenly distributing them throughout the days.
• Your main task in HIIT training is to act with full dedication, otherwise it's just a short steady-state .
• Just please, don’t be fanatical and watch your heart rate - don’t go above 90% of the maximum.
• In cardio training, as in strength training, there must be a warm-up and cool-down. Spend a few minutes on this and you will reduce the risk of injury several times.

Pulse for fat burning

Cardio training for fat loss should be in a certain pulse corridor. Its boundaries can be calculated by knowing your Heart HRMax — maximum heart rate (HR) per minute . The most famous determination method is the formula developed by Fox et al. in 1971: HRmax = 220 – age. But according to a study by Shawn C. Franckowiak et al., Eq. "208 − 0.7 × age" is more accurate.

What should your heart rate be for maximum fat burning?According to Achten J and Jeukendrup AE. , Maximum fat oxidation occurs at heart rate in beginners– 66-69% of the maximum, in trained – 73-76%. This data is only applicable to Steady-state. In HIIT workouts, as I already mentioned, work at your maximum and go by your feelings.

For example, let's calculate my optimal heart rate corridor for Steady-state cardio:

1. HRMax = 208 – 0.7 x 22 (age) = 192.6;
2. Lower limit = 192.6 x 0.73 = 140.6;
3. Upper limit = 192.6 x 0.76 = 146.4.

Total my heart rate for fat burning is in the range from 141 to 147. So that it’s easy and without any mathematics calculate your fat burning pulse, use mine .

4. Recovery. Sleep more and be positive!

Stress hormones such as cortisol have helped humans survive in the wild for hundreds of thousands of years. But nowadays in building a beautiful body they rather enemies. And that's why.

According to a study by Jason P. Block et al., psychosocial stress(difficulties at work, in the family, in personal relationships, etc.) leads to increased body weight in women and men. This is due to the increased production of an insidious hormone - cortisol. According to Dhabhar FS, chronic stress, unlike short-term, may suppress protective immune responses and/or enhance pathological immune responses. Fight stress.

By the way, sport on my own clears your head perfectly. In response to stress received during a good workout, the brain releases endorphins(“happiness hormones”) - they improve your mood and reduce muscle pain. And when you look in the mirror at the positive changes in your body, the buzz meter it's just off the charts!

Sleep more

I'm recovering! And let the whole world wait…

According to a study by Leproult R. and Van Cauter E., lack of sleep leads to metabolic and endocrine changes– increased concentration cortisol in the 2nd half of the day, the level decreases leptin, increasing the level ghrelin, and decreased sensitivity to insulin. As we have already found out, leptin reduces appetite, A ghrelin- vice versa, increases. If the body is in a state of permanent fatigue due to lack of sleep, hormonal imbalance causes increased feeling of hunger. And even Jedi willpower won’t help here, you’ll eat all sorts of nasty things. Decreased insulin sensitivity is one of the risk factors development of diabetes. Therefore, watching a TV show or video on YouTube for an hour instead of going to bed on time is not so harmless (well, you can, of course, devote another 5 minutes to a masterpiece article on Zo).

For the majority of people optimal duration sleep – 7-8 hours. However, heavy workouts require more recovery time. If you can't sleep 8-9 hours at night, short nap after lunch(15 minutes) can help you out a lot.

5. Sports nutrition. Use sports nutrition.

If you're still afraid of sports nutrition, stop it. Sports nutrition - powerful coolant tool. This is not "chemistry". Collected in the sports pit
all the important substances from regular food in concentrated form, and nothing extra.

Agree, it is difficult to maintain a complete diet with all the necessary macro- and micronutrients, especially when running. Sportspit will give you what necessary, and at the moment when it is needed. I found out on Zozhno that need protein immediately after workout? Instead of stuffing yourself with chicken breast as soon as you get off the exercise bike, drink delicious and healthy protein shake. And instead of choking on fatty fish, get yours norm of Omega-3 fatty acids from one capsule. But first things first.

Below you will find the most necessary, in my opinion, types of sports nutrition for fat burning.

BCAAs

Necessity 9/10

Branched Chain Amino Acids(leucine, isoleucine and valine) are amino acids (constituents of protein) that make up about 35% of the essential amino acids in muscle tissue. What does “irreplaceable” mean? This means that t Your body cannot produce BCAA on its own. They are needed get with protein foods(chicken, beef, eggs, peanuts, tuna), complementing appropriate sports nutrition.

BCAA have a number of super beneficial effects, important, in particular, for reducing the percentage of fat:

1. When taken before and after workouts, they help reduce muscle damage caused by exercise and enhance muscle protein synthesis organism (Negro M., Giardina S, etc.);
2. stimulate increased leptin in blood plasma (Lynch CJ, Gern B, etc.);
3. necessary for supporting immune cell functions(Phillip C. Calder).

In other words, “BTSAshki” help you maintain muscle mass in conditions of fat burning, don't let you get sick, control hunger And stimulate fat burning. Well, not a panacea? Take BCAA before, during and after training.

I use Modern BCAA from USP. - will be delivered quickly!

L-carnitine

Necessity 8/10

1. L-carnitine transports fat to muscles(Kent Sahlin), where it burns during physical activity.
2. A study by Klaus D. Wutzke et al. showed that L-carnitine leads to significant fat oxidation in persons with slight excess weight.
3. He also good for heart function(Retter AS).

I use Acetyl L-Carnitine by Maxler. - will be delivered quickly!

Fat burners

Necessity 8/10

There are a lot of fat burners on the market, and they all have miraculous effects. At least that's what the manufacturers assure. But in reality not all of them are effective.

Based on their mechanism of action, fat burners are divided into: 2 main groups:

1. Thermogenics(based on caffeine, ephedrine, etc.) - increases body temperature and BMR;
2. Lipotropics(all other substances, such as L-carnitine, choline) - have a varied effect on metabolic processes.

Fat burners are almost always multi-component. In order not to overpay for useless ingredients, I have identified several truly effective components:

1. Caffeine and Green Tea Extract. According to a study by M.S. Westerterp-Plantenga, together these components affect thermogenesis and fat oxidation. The effect of green tea is confirmed recent experiments by Italian and Thai scientists, caffeine has been tested back in 1982 by Wilcox AR scientists.
2. Choline. The J Hum Kinet study found: Choline improves lipid metabolism and significantly accelerates the burning of fat deposits. Recommended dosage is 2 grams per day.
3. Ephedrine(banned in the Russian Federation). Provides short-term weight loss, but no data on long-term weight loss (Shekelle PG et al.)

Buying fat burners check the ingredients carefully and don’t fall for scams like raspberry ketones and goji “longevity berries.” Their effectiveness for burning fat has not been proven foreign research.

And remember, the proper effect from fat burners can only be expected if you stick to proper nutrition. If you eat tons of rolls, fat burners will not help you.

I use fat burner Lipo-6 from Nutrex. - will be delivered quickly!

Protein

Necessity 10/10

“Protein” is a regular protein, only in concentrated form. It will help you meet your protein requirement for the day. A study by Joy L Frestedt and John L Zenk found that Consuming whey protein 20 minutes before breakfast and before lunch during a diet with a calorie deficit (- 500 kcal) led to loss significantly more fat and much less muscle mass. Protein will help you satisfy the body's protein needs, enhance the fat burning process And maintain muscle mass in conditions of calorie deficit. Well, by the way, I already wrote about the benefits and importance of protein above.

Adviсe:

1. Not save on protein and buy quality products, keep an eye on content of carbohydrates, sugars and fats(less is better). However, if you plan to drink protein immediately after training, carbohydrates in him will not interfere.
2. Pay attention to the amino acid composition (in particular, the BCAA content), it differs between different proteins. For example, vegetable protein will not provide all the necessary amino acids. Better choose whey, it is the most researched, and also the most popular.
3. I recommend using 1-2 servings of protein immediately after training and 1-2 during the day as needed.

I really love Syntha-6 protein from BSN. - will be delivered quickly!

Omega-3

Necessity 5/10

It is assumed that the human body has evolved to adapt to a diet with a 1:1 ratio of Omega-6 to Omega-3 fatty acids. However, in modern nutrition the ratio is approximately 16:1 (A.P Simopoulos).

So, Omega-3:

1. Useful for of cardio-vascular system(Azin Mohebi-Nejad et al.);
2. Contribute to increase muscle mass and decrease fat, reduce cortisol levels(Eric E Noreen et al.);
3. Improve brain function(Bauer I et al.);
4. They have many other beneficial effects.

Let you doesn't bother me low rating of “Necessity”. You just you can get them from food And. Omega-3 acids are found in oily sea fish, such as salmon, in seeds, V flax and some others oils. If you don’t eat all this, then buying Omega-3 supplements looks like mandatory- their absence in the diet can significantly slow down your progress and make you feel worse.

I use Omega-3 Gold from Maxler. - will be delivered quickly!

Vitamins and minerals

Necessity 10/10

Fat burning is an energy deficit and intense training. You may lack vitamins and minerals found in food, and they ultra-important for the proper functioning of your body. A study by Priscilla M. Clarkson indicated that increased energy production during exercise increases the body's need for vitamins X. The same goes for minerals, such as calcium, magnesium, phosphorus, etc. (Clarkson PM, Haymes EM). To the body hard to dry– it is necessary to maintain the immune system, the condition of the bones, and indeed all organs and systems. Take vitamin-mineral complexes, you have no time to be sick!

I use Opti-Men vitamin and mineral complexes from Optimum Nutrition. - will be delivered quickly!

6. Measure your results

The body does not change in one day. In everyday life, you can despair if you don’t see your treasured abs after a week of dieting and training. This is where it will be useful look at your “before” photo or look into weight/fat log and make sure that you are on the right track. And, of course, boast of success in front of friends!

One of the additional motivators on the way to the cherished goal is comparison of “Before/After” photos. Be sure to take a photo of yourself before you start working on yourself. Further take a photo once a week, like me. At the same time, same clothes, against the same background.

Weighing

Weight may vary by 1-1.5 kg per day. Beginners think that this is fat/muscle and begin to be incredibly happy, but in fact This is water. After all burning more than 150 grams of fat per day is almost impossible. Gain the same amount of muscle - even harder e.

Study by Helander, E.E. and others showed that Weighing breaks of a month or more are associated with a risk of weight gain.

Weigh yourself once a week at the same time(preferably in the morning, immediately after waking up). Weighing yourself daily may not give a reliable picture. During the day body weight is affected by various factors– consumption of food, water, salt, etc. Therefore weight is not the best indicator. Body fat percentage much better reflects the shape, in which you are (2nd place after the mirror).

How to measure fat

Set realistic goals

No need to come up with super goals and set unreasonable time limits. This, firstly, is unsafe for health, and secondly, it will lead to quick disappointment.

Also always specify the goal- not just to “lose weight” someday, but powerfully reduce fat % by 3 percentage points. for the first month or go to the gym at least 3 times a week for a month.

7. Have fun!

Love what you do. Do what you love.

You won't be able to achieve success in a business you don't love. If the process of burning fat is a burden for you that does not bring you pleasure, you can forget about your goal. I do not like exercise machine– train with your weight at home or on the horizontal bar. I do not like cardio on an exercise bike- try kendo- Japanese art of sword fighting. Experiment, set ambitious goals, learn new things! After all, sport is a whole life.

So this short excursion into fat burning has come to an end. I hope I brought something new to you and inspired you to achieve! If you follow the principles described above, then within a few months you will notice dramatic changes in your appearance, believe me.

Get on the right path!

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Nutrition is one of the important processes for the full functioning and health of the body. With nutrition, a person receives useful macro- and microelements, vitamins, minerals, fiber, proteins, fats and carbohydrates.

Working with the body is very complex and diverse; billions of reactions occur every second. And it doesn’t matter whether you’re training or just losing weight, you should always eat, regardless of the situation.

Is it possible to eat after training?

Definitely, you need to eat after a workout. But the question is what exactly should be consumed after training. On this score there are two opposing assumptions, which have a scientific basis.

1. Immediately after training necessary eat simple carbohydrates, and after an hour - complex carbohydrates and proteins. This is justified by the fact that during training you spend a lot of energy, you need carbohydrates to replenish it. Otherwise, all subsequent protein will go towards energy consumption, and nothing will go towards muscle growth and recovery. Therefore, you need to replenish carbohydrates, and then proteins.
2. After training it is forbidden eat simple carbohydrates. This is justified by the fact that after training, the body produces one of the main anabolic hormones - somatotropin, which sets certain growth processes. Eating simple carbohydrates immediately after exercise triggers the release of insulin, which suppresses growth hormone.

If you are a supporter of sports nutrition, then after training you can immediately consume whey protein.

There is only one conclusion: if you are losing weight, you can eat complex carbohydrates and proteins an hour after training, and if you are gaining weight, you can allow yourself simple carbohydrates.

How long after a workout to eat to lose weight?

• For those who are losing weight it is forbidden eat simple carbohydrates immediately after training. There is a high probability that the body will switch to an alternative source of energy. And the fat cells will remain intact.
• To lose weight you need to create small There is a calorie deficit, so it is not recommended to eat regular food after training. After a hard workout, eating is difficult, and the release of gastric juice slows down. Proteins and carbohydrates must be consumed an hour after carbohydrates, when the blood has already flowed away from the working muscles.
• How long after you can eat depends largely on the time of the workout. If you work out in the morning or afternoon, then you can easily eat according to the given scheme. But, if you train in the evening, then eating a meal containing protein must be moved to the morning.

Post-workout nutrition for bulkers

In order to proportionally gain muscle mass, you need to eat often and in smaller quantities. The best option is to eat 5-6 times a day. With such frequent consumption, small portions of nutrients are regularly released into the bloodstream, which saturate the muscles throughout the day.

• For those who want to gain muscle mass, it is recommended to consume simple carbohydrates immediately after training. It can be any fruit, for example: grapes, banana, pear, prunes, dates.
• If you use sports nutrition, then after training you can afford to drink a fruit gainer, which is necessary for gaining muscle mass.

Drinking fluids during and after exercise

During exercise, you lose a significant amount of fluid. Therefore, to replenish your water balance during and after training, you can drink water. But it's important to note that if you drink a lot of water, it will "gurgle" during an intense workout.

During training, you should drink in small sips during rest periods between approaches. After training, you can drink in any quantity.

What is recommended to eat after training: a list of healthy foods

Healthy foods should be in your diet, regardless of whether you are working out or not, whether you eat after or before training.

It is best to give preference to proteins and carbohydrates after training. To help you prepare a healthy meal, we have prepared a list of healthy and simple foods for you.

Carbohydrates:

• Cereals (rice, buckwheat, peas, chickpeas, pearl barley, corn);
• Whole wheat bread;
• Vegetables (cabbage, zucchini, cucumbers, tomatoes);
• Pasta made from durum wheat.

Proteins:

• Any meat (lean);
• Eggs in any form;
• Fish and seafood;
• Fresh mushrooms.

Cellulose:

• Legumes;
• Lentils;
• Cabbage;
• Broccoli;
• Carrot;
• Green pea.

It is important that the amount of protein and carbohydrates consumed varies depending on the type of load.

• If the exercises were aerobic or cardio, then, first of all, the body needs carbohydrates. They are necessary for the restoration of glycogen - it is fuel for muscles. The optimal ratio for 1 serving is 60% carbohydrates and 40% protein.
• If the exercise was strength, then the ratio of nutrients changes - 40% carbohydrates and 60% protein. In this case, the protein prevents the breakdown of muscle tissue for energy and repairs the muscles.

How much can you eat after training?

Of course, everything is individual, you cannot name an exact figure and apply it to everyone. It depends on many factors: whether you want to lose weight or gain weight, how much you weigh, what time you eat, what food do you eat and others.

It is important to proceed from one old but true rule: You need to leave the table a little hungry.

• If after training you are so full that you can’t even get up, then you just overate, and you shouldn’t do that. Overeating stretches the stomach and this leads to serious consequences.
• Try to portion so that you are full, but still have room for something else.
• Add a portion of 150 g of side dish and 100 g of meat or fish. If you can't handle it, don't force yourself. If this is not enough for you, add more, but do not overeat, this is very important.
• For those who want to lose weight, it is very important to observe the amount of food consumed in order to create slight calorie deficit. Therefore, try to eat small portions.

• If the workout took place in the evening, then you should not load the body with a large amount of food. Try to keep your portion the size of your palm. Then you will be full and your body will be satisfied.

What foods are prohibited after training?

The first thing to do after physical activity is to replenish fluid reserves in the body, since during exercise, water is also lost along with sweat. You should give up coffee or tea and give preference to clean water.

• Prohibited foods include alcohol, treats - chocolate bars, candies, cookies, cakes, pastries, chips and other foods that the body does not need.
• After training, it is best to avoid foods that contain large amounts of fat. Fats slow down the absorption of incoming nutrients.
• Raw vegetables are also not recommended as they do not contain enough calories to maintain a healthy metabolic rate and restore strength.

What can you eat after training in the evening before bed?

It happens that the workout is late, and when you get home it’s already time to go to bed, but you still want to eat. What to do in such a situation? In fact, there are some foods that you can eat before bed that won't harm you. figure.

• Cottage cheese;
• Eggs;
• Live yogurt;
• Vegetable salad;
• Fish.

What happens if you eat immediately after training?

Doing physical exercises, you burn calories, lose water through sweat, and remove fats and toxins from your body. After training, the body continues to rid itself of unnecessary things, and you feel a pleasant burning sensation in your stomach. Usually this process occurs within 20-30 minutes, gradually dying down.

Therefore, if you decide to eat immediately after exercise, your body will burn exactly those calories that just came in, and you need to burn fat deposits. But the body is designed in such a way that it is more convenient for it to process what is easier: fat reserves are much more difficult to burn.

If you eat something immediately after working out, then your time spent on fitness has been wasted.

What to do if you really want to eat after training?

Not everyone has the willpower to not eat anything after exercise. But the surest way to satisfy your hunger for a while is water. Drink clean water regularly.

After class, time is spent showering, changing clothes and traveling home. This is the case if you work out in the gym. Therefore, 1-1.5 hours will pass unnoticed: when you come home, you can already eat.

If you work out at home, then time is still spent on showering and changing clothes. And you still have about 30 minutes left: you can try to pass the time after class by stretching.

An example of a fitness diet for those who want to become slimmer

In fact, by going on various types of mono-diets, you can achieve a beautiful harmonious body it is forbidden. Therefore, to always look fit and slim, you need to eat balanced . As an example, we will schedule several days.

Day 1.

• Breakfast

Oatmeal with pieces of strawberries and cherries.
Bread with honey.
Coffee Tea.

• Snack

Banana/apple.

• Dinner

Pea puree with baked chicken breast.
Salad of cucumbers and tomatoes, dressed with olive oil and walnuts.

• Snack

Boiled egg/omelet.

• Dinner

Baked flounder with a boiled mixture of golden and wild rice.
Salad of fresh cherry tomatoes and lettuce, seasoned with olive oil.

Day 2.

• Breakfast

Barley porridge with almonds and raspberry pieces.
1 slice of rye bread with walnuts.
Coffee Tea.

• Snack

1 small bunch of grapes.

• Dinner

Boiled mixture of brown and wild rice with beef steak.
Arugula and cherry salad dressed with linseed oil.

• Snack

1 grapefruit.

• Dinner

Baked salmon with vegetables and green beans.

Day 3.

• Breakfast

5 grain porridge with banana.
Coffee Tea.

• Snack

Avocado and cashew salad dressed with lemon juice.

• Dinner

Baked dorada fish with new jacket potatoes.
Salad of zucchini, lettuce, basil and cherry tomatoes.

• Snack

Berry smoothie

• Dinner

Steamed meat cutlets with boiled buckwheat.
Vegetable salad with tomatoes, cucumbers, bell peppers and green onions.

Try to eat every 3-4 hours, never go hungry. And always drink water. During the day you need to drink 30 ml per 1 kg of your body weight.