How do they look like?
We enter the bathtub. It is best to start with pouring warm water on your body and slowly go to the icy. The time of pouring the body with a given water jet should not last longer than 30-45 seconds. It is better to start pouring cold water from the bottom and warm it from the top. Such a method will reduce the possibility of thermal shock. It is also important that the duration of watering does not exceed the previously given range, because then there is too narrowing of the blood vessels. Increasing the blood supply in the muscles has many positive effects. Thanks to this, the LPL activity in this tissue also increases.
It is important to plan to spend time in a quiet place, maybe with friends. This will help to relieve stress, rebuild the body, and rested and relaxed, we look at our problems differently.
We already know how to start reductions, and how important it is to provide the body with rest. Now I will go to the diet, an inherent factor affecting our figure.
The body is a machine made of tiny cells, which contain even finer cellular organelles, and these build a variety of organic compounds. Clusters of cells form tissues, organs, and these systems, and everything combined gives a homogeneous animal, in which everything is connected in some way.
In order for this animal to live, it needs the supply of energy, building material and other helpers from outside. Cells performing harder work have a greater demand for this energy. So if you do hard work then your food demand increases proportionally. If you move less, then the cells work less and need less calories.
Therefore, it is safe to conclude that the body’s demand for calories is conditioned by the great effort you make. However, it is also important how old you are. Here I mean that in a period of strong development, the body needs more nutrients and energy, so a reduction in this period will not be an appropriate solution.
Short and succinct
Excess energy in the diet = weight gain
Energy shortage in the diet = weight loss.
Of course, the above equations happen with the right diet. You can eat less kcal than your body needs, and have a lot of fat. It depends on what our menu looks like.
However, the caloric deficit is not everything. It is also important what energy will be obtained from. The combination of two factors will allow you to compose a proper diet.
During a caloric deficit, we introduce the body into a state of catabolism. Depending on how big the calorie deficit will be and the proportion of individual ingredients (proteins, fats, carbohydrates) we can manage, in part, the tissue from which the loss will occur (be it fat / muscle loss).
During weight loss, increased protein supply is important. It is the most thermogenic (increases body temperature). It is worth noting that centimeters from the circumferences and kilograms are reduced just from fat, not from muscles. Muscles are energy wipers, that is, they increase the body’s demand (having more muscle tissue is more difficult to gain weight).
The priority should be to maximize fat burning while limiting the process as much as possible within muscle tissue.
In this respect, the amount of protein in the diet should be about 2-2.5 g / kg dry body weight (LBM), because we do not feed fat. You need to calculate your fat level in the body -% bf, then convert it to kilograms and subtract the value obtained from your own body weight.
The situation is different with carbohydrates and fats.
The main mistake of slimming is the total elimination of fats from the diet. It even has its justification, because
– they are the most caloric (1g gives approx. 9 kcal, while 1g b / w only approx. 4)
– Saturated fats are usually eliminated, as another type of citizen usually does not include in his diet.
Many of you will probably be surprised at the moment, but carbohydrates contribute the most to putting energy in adipocytes!
Minimizing carbohydrates in the diet to about 100g introduces the body into a ketosis state.
Ketosis is a condition when ketone bodies appear in blood and urine, derived from metabolic fat changes. Ketone bodies, after glucose (simple sugar) are the second source of energy for the body. The increase of these bodies is recorded in the period of starvation (deficiency of kcal in the diet). Carbohydrates inhibit fat metabolism, therefore limiting them to pre-workout / post-workout meals allows the body to enter this state. Such a way of eating it comes under ketogenic diets. However, I think that it should be practiced only with a fairly low amount of fat in the body and by people who know their body.
I will describe my proposal on how to achieve no worse results in a normal, balanced diet combined with training matched to a given person.
Distribution of nutrients
– We provide animal protein (wholesome) with every meal.
– Fats also. With the exception of a meal after training (exceptions). And if you respond well to fats before training, then you can also give them.
– Carbohydrates in the morning, before and after training, and from vegetables in every meal except for okotaining.
So we wake up and
Breakfast should contain carbohydrates to supplement glycogen depleted with nocturnal catabolism. Protein to increase the concentration of amino acids in the blood also reduced by catabolism, and essential for the proper functioning of fat.
To provide your body with calories as quickly as possible, eat breakfast as soon as possible after waking up. You can include highly processed carbohydrate products in it. And if the diet needs supplementation, then 30 minutes before a meal you can eat conditioner.
Breakfast should be the most hearty meal. The most important argument for this is the high energy demand of the body after a long break from food (sleep). We do not have to be afraid of accumulating supplies in fat at the moment. At the moment when the body needs a large amount of energy, accumulating it on the reserve (even with a large amount of kcal) occurs to a small extent.
After this period, when glycogen stores have been depleted, the body launches processes forcing us to supplement it. The hypothalamus in the brain is secreted by the neuropeptide Y (NPY), which increases appetite. And prolonging the hunger, causes the body to start producing more, the so-called leptin, which causes the deposition of subcutaneous fat. The level of insulin also increases, which will perfectly remember that in the morning it has nothing to move and next time it will protect itself from hunger – it will gather energy.
Conclusion Breakfast should be included in every diet. Unfortunately, some people avoid this.
Lack of breakfast increases the concentration of leptin, insulin, and prolonging the hunger of the body.
A hearty meal satisfies the body’s needs after catabolism and disperses the metabolism throughout the day.
You can read also: Slimming additions to the diet