Sports on a diet
So, you train 2 to 3 times a week and eat 3 to 4 times a day. Now, I hope you understand that what you eat is as important as how you train. This is the first. Second. Remember: diet has nothing to do with the hunger strike. Regardless of whether you are trying to lose weight due to exercise or weight gain – your diet should match the intensity of your
activity. Food in sporting activities different from the “unsportsmanlike”.
Two major mistakes that beginners often make.
1. Inherent mainly in women. Begin to train hard and eat almost nothing. They come to the gym to lose weight. Naturally, amid strength training and workouts generally they have increased appetite. This is a normal reaction of the body to increase energy expenditure. The girls are horrified by the realization that they constantly want to brutally eat, and start eating even less. Consequently, the body has no time to recover after workouts. Constantly feeling fatigued, hungry faints, bad mood, etc.
2. The case for men. They plow, confident that the end result of their efforts depends on training. Beyond the training they eat whatever and through time, Recalling something that has no time to care about nutrition. In the end, systematic nedoedanyem they negate all your efforts. Or think that buying a jar of protein, can’t really eat normal food. Miracle powder will do everything for her.
Did you know:
On your diet is influenced by many factors. It is your age and gender. Your weight and your life activity in General. The presence or absence of certain diseases, and so on.
What is the General diet? This matched system power to meet your goals. If you are going to build muscle, then this is your goal. The means to achieve it is a combination of training, diet and much more. And your diet for athletes should line up so that she was helping to build muscle. If you want to lose weight, diet and exercise build accordingly. Next will explain the basic principles upon which is built diet for athletes and diet at all.
You should know how much you spend on average kcal per day. Accurately calculate it’s impossible, but it is necessary to know about. There are some tables, but they are quite approximate. Let me just say that a young man 20 to 30 years old with a weight of about 80 kg, engaged in intellectual activity, spending about 2500 – 3000 kcal per day. A girl the same age with a weight of 60 kg – about 1500 – 2000 kcal. This is roughly.
You must know how many calories per day you consume. How many of them fall to the share of fats, proteins and carbohydrates. This can be done already. There are many tables calorie foods and their nutritional value. Here is a detailed table calorie foods. No need to count each day. Make a rough menu, count 1, and that’s enough.
If you want to gain weight, you must consume 5% – 10% more than you spend. 3000 kcal spend – 3300 kcal consume. If you want to lose weight then eat at 5% – 10% less than you spend. If you want the mass was kept in place, that is about the same. It is the General principles. As you can see, everything is simple. If you eat too much, and gaining weight will be faster, but most of that weight will be fat and water. 2 – 3 kg in a month is very good. The body of an adult male cannot synthesize more than 2 pounds of muscle a month (with the exception of puberty, and the use of anabolic steroids). To lose weight better, too, with the same “speed”.
Try to eat often, but little by little. Ideally 4 to 5 times a day. If the body will periodically experience the hunger, at every opportunity, will try to postpone the “reserves for a rainy day”. Therefore, after each workout (regardless of whether you lose weight or gain weight), eat. Even if you train late at night. This will prevent destruction of your muscles.
The main objective of strength training – build muscle and increase strength. The main objective of the diet is to make it so that when muscle growth as little as possible grew fat; or to remove fat, while maintaining muscle. Remember:
If only some strength training to lose weight impossible!
Workout at the gym may not necessarily be power.
Imagine that with barbells and dumbbells you can also do aerobics. Look at weight lifting. This clean water aerobics! But this is the subject of the section “the Influence of exercise on the body”.
Note that the muscles of the body synthesizes much slower than fatty tissue. But breaks down muscle much more readily than fat. So do not rush to gain and drop weight. 2 – 3 kg per month in both directions – that is ideal.
The Internet presents a huge number of different diets. Both good and not so good. I’m not a nutritionist, but an effective diet is not very easy to identify. Stand on your court diet for men and diet for women. They, in my opinion, very suitable for young men and women engaged in gyms. Made up of simple products and have several options, which is very convenient for the busy person. I’m not saying that this is the only good copy. Can find something more suitable for you. Generally, in this article, I expounded the basic principles of nutrition in exercise. You have to understand what are your goals in coming to the gym.
Please select your Gender male female Place of training In the gym Home fitness Goal to lose Weight to Gain muscle mass to Improve the terrain