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This summer, the 8-week healthy eating marathon Tone It Up is gaining momentum on the Internet. Its creators promise girls who follow all the nutritional recommendations and do the exercises from the program a quick and painless transformation of their figure by summer. The convenient thing is that you don’t have to decide anything - you watched the program and already know what exercises to do or what to eat for lunch. Buzzfeed journalists decided to try this program for themselves. Three girls - three stories.
Jenna: I work out a lot in the gym: 4-6 workouts a week. But I'm not seeing results and I think it's because I eat a lot of gluten-containing foods. The program requires you to follow a gluten-free diet, so I decided to give it a try. Maybe it will help my skin too.
Krista: I work and raise a child, so I don't have time to go to the gym. Usually I just run. I like it because it helps me cope with stress. I do this three times a week, but my nutrition leaves much to be desired. I love lemonades and drink them every evening. In short, I need a detox.
Masey:
I don't play sports. I often go to cafes and eat cookies for breakfast. But I'm already 27 years old, so it's time to take care of myself. I want to feel better, and it would be great if I became slimmer. Now if someone invites me to the beach, I’d rather sit at home and eat crackers.
Rules:
1. Follow a meal plan
The dishes themselves can be changed, but portions must be strictly controlled. There are no days when you can eat whatever you want. But there are also no terrible prohibitions; if you really want something harmful, you can eat just a little bit.
2. Do daily workouts
Every day you will have to exercise for 20-30 minutes.
1st week
Jenna : Everything went fine with the training, but there were problems with the diet. Before this, I didn't realize how much I missed snacking all the time. If you met me at the grocery store, you might think I have a big family.
Krista: I thought that I wouldn’t get tired from these short workouts, but I was very mistaken. They are very heavy. I was drenched in sweat and felt pain after 13-minute videos, although I could easily run a couple of kilometers. Now a little about food: proper nutrition is a nightmare for me, so this part of the program was very difficult for me. I realized that I was unlikely to be able to prepare all the food for the week at once, plus I hate eating the same thing twice in a row. On the first day I ordered a hamburger. In my defense, I put the bun aside and only ate the meat. But still I decided to continue.
Masei: I don't think I've ever felt so tired. I also had to throw out two opened packages of marshmallows to make room for the apple cider vinegar and protein powder. This will be the toughest week. I will have to constantly cook, exercise, diet and constantly take photos. I already feel dead.
Three important rules in food if you are involved in sports and fitness
Regardless of the type of training, nutrition after physical activity should exclude fatty, fried, flour and sweet foods.
Photo: Anatoly ZHDANOV
On the eve of the holiday season, even the most unsportsmanlike of us put on sweatpants and vow to run in the morning, because the stomach is no friend to summer. But the question is: what is better to eat depending on the type of fitness, so that the effect is better and no extra calories are added.
Poor nutrition can reduce all efforts to zero and make exercise useless. Hard “cutting” is not suitable for everyone: if you are not preparing for sports competitions, but just want to take care of your own health, it is better for you to choose your own diet depending on the type of exercise.
1. After the treadmill, drink a little smoothie
During cardio exercises (these are exercise machines such as a bicycle, treadmill, ellipse), the main task is to restore glycogen reserves. The process of burning calories continues for some time after exercise, so nutritionists do not recommend eating too much immediately after exercising on cardio equipment. However, fasting for two hours after training also does not lead to success. For example, professional nutritionist Ekaterina Belova advises drinking a smoothie, juice or eating fruit 15 minutes after exercise, and international nutritionist and bodybuilder Chris Aceto suggests taking fast protein 40-45 minutes after cardio (for example, whey protein, the amount is according to instructions per kilogram of weight), and after an hour and a half - slow carbohydrates, which include legumes and grains (beans, legumes, peas), cereals and cereals (except semolina), wholemeal bread, berries, vegetables and fruits with low content sugar (cherries, tomatoes, cabbage, zucchini, bell peppers, spinach, kiwi, grapefruits, pears, apples).
2. If you're building muscles, you need cheese, turkey, and oatmeal.
If you plan to build muscle, then you need to eat any high protein food within two hours after your workout. This is the point of building mass: warm muscles require “food”, that is, energy, and you will feel weak if you do not immediately fuel them. Here are the foods that are the basis of nutrition when building muscle mass:
- Dairy products. Try drinking 0.5-1 liters of milk with 2-2.5% fat content daily and eating about 400 grams of low-fat cottage cheese. Valuable elements are also contained in kefir and cheese.
- Egg whites. You should eat 3-5 eggs a day (if you are not allergic to them), and it is better to eat whites without yolks.
- Meat, fish, poultry. Chicken breast, turkey, lean fish and beef are good sources of protein and other nutrients needed for strong bones and muscle growth.
- Carbohydrates. Carbohydrates are a source of energy for training, without which the body will begin to burn proteins. Excess carbohydrates can be converted into fat, so watch the foods you eat. The required set of carbohydrates when gaining weight is rice, buckwheat, oatmeal, vegetables and fruits.
3. If you burn fat, eat protein.
If your goal is to lose excess fat, you should not eat heavily for one to two hours after exercise. During training, you start the fat burning process, which will be active for several hours after training. By eating after a workout, you provide your body with an alternative source of energy, and the whole process will pause. The option “wait for two hours and then overeat” is also harmful. How much can you eat after physical activity so as not to destroy all the results? Focus on half of the calories burned (burned 600 kcal - eat no more than 300). The food should not contain fat, but there should be enough protein. Choose veal and chicken breasts rather than legs, avoid fried beef and pork, as well as dairy products, and eliminate caffeine in any form from your diet.
IMPORTANT!
Proper nutrition after exercise helps to launch and speed up your metabolism the next day. Regardless of the type of training, nutrition after physical activity should exclude fatty, fried, flour and sweet foods - consumption of such foods can lead to cellulite and reduce effort to zero.
BY THE WAY
Products that will help you with your workouts
- Vegetables - almost any kind. You can use a small amount of olive oil as a seasoning, but forget about sour cream, mayonnaise or refined vegetable oil.
— Chicken breasts and beef. Boiled white meat is rich in easily digestible proteins and is suitable for any diet. Boiled or steamed turkey and beef are also suitable. Each portion should be the size of a palm without fingers. This piece of meat contains an average of 20 grams of pure protein, which is the ideal amount for absorption in one meal, says nutritionist Svetlana Berezhnaya.
- Cereals. Porridges made from whole grains and water are sources of slow carbohydrates that charge your body with the energy necessary for heavy physical activity. The lowest calorie porridge is brown rice (130 kcal per hundred grams), and buckwheat contains the most protein.
— If you do strength training in the evening a few hours before bedtime, you will use the carbohydrates received during this time to restore glycogen levels. Without training before bed, you should not consume carbohydrates during your last meal. Some studies show that consuming large amounts of fat suppresses the lipase needed to break it down, so you should limit yourself to 10 grams of unsaturated fat at dinner.
2nd week
Jenna : This week has been tough. My mom came to visit to celebrate my little brother's graduation. Constant dinners and a lot of wine. But I tried to eat only at home. Mom even liked that I was cooking, and I discovered that it was not so difficult. My grandmother said that I looked better.
Krista:
Every muscle in my body is constantly aching. Of course, this is good, I’m finally working on myself, but now I need a day of rest. But no. I tried to choose the right food, if I wanted something fried, then I chose the lesser evil. For example, French fries, but I only ate 5 of them.
Masei: My body is starting to get used to it, but I really want pizza and chocolate covered almonds. Okay, we'll eat this when it's all over. I spend more time cooking than anything else. You also have to constantly go shopping. When I went to a bar with friends, I had to drink water while they washed down their hot dogs with beer.
3rd week
Jenna:
I miss the workouts from the program, so I went to the gym this week instead. This inspires me much more.
Krista : Now I'm looking forward to training, I think my legs already look a little better. The hardest thing for me is to constantly drink water because I love soda.
Masey
: I lost my journal where I wrote down my menu. I also bought new leggings that were a size smaller. The program seems to be working.
Water is the body’s basic defense during sports.
During intense physical activity, the body loses a lot of fluid. Therefore, the first law of sports and how to eat properly during physical activity is to drink clean drinking water.
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The hudeem-bez-problem.ru portal warns: a lack of fluid in the body during sports can lead to various microtraumas that will make themselves felt after some time.
Doctors say that when playing sports you need to drink about one and a half liters of water a day.
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A bottle of drinking water should be at hand during training so that you can quench your thirst at any time. During sports, you need to drink water little by little in small sips
.
4th week
Jenna:
If someone eats a chocolate bar in front of me, I will definitely kill that person. I'm trying to stick to a homemade dessert of bananas, almonds and ice cream. It's delicious, but I still ate a couple of pieces of chocolate at work.
Krista:
At the beginning of this week everything was going well, but then it seemed to me that I was not feeling very well. I still dream about soda. A couple of times I woke up at night from hunger, ate an apple, but it didn’t help. I ended up putting peanut butter on it. Yesterday I really wanted something sweet, but instead I ate some beans. Is there something wrong with me?
Masei: I went a little off my diet after I lost my magazine. I ate an incredibly delicious donut and have no regrets at all. But I also like healthy food, for example, I made a burger from whole grain bread with mushrooms.
5th week
Jenna:
After five weeks, I had lost three kilograms and my waist was three centimeters thinner. Even in the photographs you can immediately see that I have lost weight. Before that, I constantly compared myself with other participants in our marathon (they were slimmer) and then went to cry in the bath. Let's see what will happen next.
Krista:
Yesterday my friend drank Diet Coke in front of me and I'm still thinking about it. I also tried running and could only run a kilometer.
Masey:
I noticed that I am increasingly drawn to pictures of food. But I have already lost three kilograms. A couple of friends told me that this is already visible.
lost weight and pumped up
Looking at my before and after photos, I am often asked how I lost so much weight and got pumped up. Moreover, many want to know the secret of how to lose weight and get pumped up at the same time. But the secret is where to put the comma, in the phrase: you can’t lose weight by gaining weight.
lost weight and pumped up at the same time?
lost weight and pumped up. On the left, 37 years old. Right 41
I get asked very often: what should you do if you have excess fat? There are two options - first lose weight, and then start working out, or immediately start gaining weight, and then lose weight. Looking ahead, I’ll say - if you have excess fat, and your goal is to get a beautiful body, then definitely lose weight first. But first things first:
how to lose weight and get pumped up. Hormones are everything.
As I have said many times, the growth of our muscles is directly influenced by the hormone testosterone. Testosterone is produced in response to resistance training by our glands and how much of this hormone circulates through the blood determines how much muscle we can build.
Interesting: Pump up a man’s buttocks at home
A lot of testosterone means a lot of muscle. Little is less. In contrast to male testosterone, some hormones—such as the female hormones estrogen or leptin—promote fat storage. The more testosterone, the less fat and more muscle. The more hormones like estrogen and leptin, the more fat.
lost weight and pumped up video.
how to lose weight and get pumped up if you're fat?
Let's see what happens if we have excess fat and start gaining weight. Aromatase. Aromatase is an enzyme that converts testosterone to estrogen. Produced by the adrenal cortex and adipocytes - adipose tissue cells. And the more fat , the more aromatase and the more testosterone is converted into estrogen.
So you’ve worked out, testosterone levels rise, but a fat person’s bloodstream reaches the muscles less than someone who lost weight before he started lifting. Not only that, but this testosterone is also converted into estrogen. Moreover, increased levels of estradiol reduce the production of luteinizing hormone , which reduces the production of testosterone. Leptin. Oh, the discovery of leptin in 1994 was a breakthrough. This is a hormone that is involved in the accumulation of fat, the feeling of hunger and ... it is also produced by adipose tissue. The more fat, the more leptin, and the more fat is gained. Let's go back to testosterone again. Our damn fat has testosterone-sensitive receptors. This means that, to top it all off, fat also captures testosterone. This means that less testosterone reaches the muscles that we want to pump up, which limits their growth.
how to get pumped up and lose weight at the same time
Remember the fact - it is impossible to lose weight and gain weight at the same time. In order to lose weight, we need to eat less than we spend; and in order to pump up, we need to eat more than we consume. Therefore, when gaining muscle, some amount of fat is always gained .
how to quickly lose weight and get pumped up
And now imagine, Vasya - who first lost 5 kg of excess fat and Petya -
how to get pumped up and lose weight at the same time
who had an extra 20 kg of fat and immediately started working on weight. Both gained 10 kg but what's the difference?
The fact is that with such a set of hormones, Vasya gained 6 kg of muscle and 4 fat.
And Petya has 2 kg of muscle and 8 kg of fat. And who will find it easier to make the relief after this?
Vasya needs to lose his 5kg + 4kg = 9kg. And he has more muscles.
Pay attention!
And Petya needs to lose the 20 kg that he had and another 8 kg that he gained. = 28kg - and he has less muscle.
I think the answer is obvious.
how to lose weight and get pumped up? Ask the sales department!
Are my conclusions confirmed by practice? Yes, every day I see unfortunate Singers who mark time for years or quit the gym without seeing results. So why aren’t they told about this? Can you imagine that the sales department will tell Petya: You don’t need to buy a subscription to our gym and you don’t need to pay for personal training. It is better for you to lose weight first for your goals, no need to spend money. Introduced? I could not get
Source: https://freshlife28.ru/bodybuilding/pohudel-i-nakachalsya/
6th week
Jenna: Last weekend we celebrated a national holiday, so there was a lot of drinking. But still, when I came to the gym in the morning, one of the girls said that I had lost weight. Finally someone noticed. I'm happy.
Krista: Today I tried on my white pants that I was about to get rid of because they were too tight, and lo and behold, they fit me just right.
Macey: I feel like I haven't made any progress this week, but the scale says otherwise. Constant training makes me nervous. But for the first time I ran three kilometers, thanks to my boyfriend.
7th week
Jenna : Last week was my birthday, but I didn't celebrate. The program is working.
Krista : I was traveling this week and it was hard to avoid food when you're traveling. But I tried to eat tomatoes and other healthy things. When I got home, I had to get up at 5 am to do all the missed workouts, and I did it.
Masey : We bought a cake for my colleague’s birthday, and it was difficult not to take a piece. But I already know what's better. The first week was hard for me, but now I quickly wake up, get ready, make a smoothie and run out to work.
8th week
Jenna:
When we started, I considered cooking my second job, but now everything is simpler. I realized that I like healthy food more. I had already forgotten that this was a program; it seems to me that I have always eaten like this. It also turned out to be much cheaper to cook at home.
Krista:
Now you don’t need to force yourself to choose healthy dishes. But I'm still waiting for the day when I can drink soda. Friends say I'll start eating junk food again at the end, but you're wrong.
Masey:
This morning I woke up with a terrible cramp in my leg. For 30 minutes I lay in a strange position and tried to do something. Maybe I'm exercising too much or maybe there's something wrong with my diet?
Proper nutrition for weight loss while playing sports: menu
The nutrition menu for sports for a girl or guy should be calculated individually, taking into account gender, weight, goals, and so on. To get an idea of what it might be, let’s consider an approximate version of it:
- Breakfast: 150 g of oatmeal cooked in water, 100 grams of fruit, 10 nuts, a teaspoon of honey.
- Snack: whole grain bread with a slice of cheese, tea without sugar.
- Lunch: 100 grams of buckwheat, boiled egg, 150 grams of vegetables and herbs seasoned with vegetable oil.
- Snack: 100 grams of low-fat cottage cheese.
- Dinner: 100 grams of baked or boiled meat.
Proper nutrition is very important with regular physical activity. What happens if you eat and exercise? If you do the right things, you will achieve amazing results. Remember that your success largely depends on the menu, and try to plan it correctly.
Results:
Jenna:
You may not see much of a difference between these photos, but I do. I'm glad I started eating healthy and lost almost 5 kilograms. Before that, I constantly went to the gym, but there was no result, but now everything has changed. I know how much and what to eat at different times of the day. I'll go eat some salad and cheese.
Krista:
My butt got bigger because I did a lot of exercises to tone it up. Muscles also appeared on the arms. Now I will start to pay more attention to my diet, but I will not give up soda, like other junk foods. But still, my body has not become ideal, I will have to accept it as it is.
Masey:
I can't believe I went through this. I learned a lot and began to look better in photos. Now I eat healthy and it improves my mood. I also like to play sports.
The results of a lack of calories for the body
So, the human body draws its energy from glycogen, a rapidly broken down substance that accumulates in the muscles in relatively small quantities.
Glycogen is broken down in case of intense and short-term exercise; its reserves are enough for about half an hour of continuous exercise. As soon as glycogen in the body is depleted, a state of carbohydrate starvation occurs - hypoglycemia. The extreme manifestation of this condition is very unpleasant and can be dangerous. Symptoms of hypoglycemia include weakness, cold sweats, trembling legs and arms, low blood pressure and fainting. In this state, a person can hardly function normally, and there is no need to even talk about physical activity. With moderate hypoglycemia, the body is forced to switch to a second source of energy – fat depot. When fat is broken down, a large amount of energy is released, but this process itself requires enormous energy consumption. That is why reducing the caloric content of food will not lead to rapid weight gain and the disappearance of fat deposits. The human body is designed in such a way that it primarily consumes energy from muscles, and only then from fat. Therefore, instead of total calorie restriction, it is worth building a training system correctly. To do this, you can use the following tips:
- Maintain the “glycogen phase” - eat enough calories during the day, replenish carbohydrate reserves an hour before training and do not reduce the intensity of the load during the first half hour of training.
- Do not finish training earlier than an hour later. This time is considered optimal in order to burn maximum fat and not overtrain the body.
- Play sports regularly and constantly diversify the load, forcing different muscle groups to work. This way you can avoid the body getting used to the same type of stress and reducing its response to them.
