How to eat when you swing: useful tips

Shaking muscles, you can increase their tone, increase strength, but the external effect will be minimal with improper nutrition. It should also be borne in mind that for men and women there are completely different diets, not similar to each other. There are general recommendations suitable for both sexes, but you should still follow an individual diet.

Diet for men

The main thing in nutrition is to maintain a balance of proteins, fats and carbohydrates. Male body is adapted to build muscle mass without much effort. This is promoted by the male sex hormone testosterone, which in women is produced significantly in smaller quantities, which is why the beautiful half of humanity is losing weight worse, it has less pronounced musculature, girls are shorter and more likely to be overweight.

In order for the muscles to grow, it is necessary to eat food at the rate of 2 g of protein per kilogram of its own weight per day. It would seem that everything is very simple: eat protein, swing and gain muscle mass. But there is such an indicator as body mass index. Under it refers to the ratio of fat, muscle mass, water and internal fat. The simplest formula for calculating BMI is weight / height in meters². A result below 16 means underweight, but if the indicator exceeds 25, this indicates overweight.

Muscles are made up of protein. In order for them to increase in volume, it is necessary to increase the blood flow to the muscle fibers with the help of physical exercises, arrange multiple micro-breaks for the muscles, so that in the process of restoring the fiber structure, the muscle grows in volume, as well as contribute to growth with protein nutrition. Athletes to gain muscle mass use special preparations. These are protein shakes, energy drinks, tablets with L-carnitine. Mere mortals should eliminate carbohydrate and fatty foods from their diets. These include:

• pastries and bakery products
• sweets, chocolate
• sugar
• dried fruits
• jam, jams, creams
• sweet fruits and dried fruits
• sausages and sausages
• smoked products

Vegetarians will find it difficult to choose a diet because there is very little protein in plant foods. An exception may be tofu curd made from soy milk, legumes, nuts (but they are fat), mushrooms. If you have enough willpower to sit on these products, then please, but their efficiency is much inferior to animal squirrel.

A man with excess weight, whose waist exceeds 100 cm, even gaining muscle mass, will not be able to boast a beautiful body. To do this, you must first do the "drying", i.e. remove subcutaneous fat. For a man, the task is complicated by the fact that he needs to maintain muscle mass. This means that the diet should be structured in such a way that the body receives everything necessary for the muscles and receives less “fuel” for fat deposits. In this case, the energy will be taken from the subcutaneous fat reserves. 80% of the diet of a man should consist of protein foods. It includes the following products:

• egg whites
• fish (pollock, hake, cod)
• dairy and dairy products with low fat or low fat
• seafood (shrimp, squid, octopus, mussels)
• turkey meat
• beef or chicken liver
• chicken breasts
• vegetable salads with low-fat sour cream (in small quantities)
• green tea
• mineral and drinking water without gas

The peculiarity of drying in men is that one should eat food every 2-3 hours and be sure not to give up breakfast. The last point is important because breakfast starts the process of metabolism. The last meal should be a maximum of 2 hours before bedtime.

Men are more fortunate than women. They can afford carbohydrate foods, otherwise they will not have the strength to perform heavy physical exertion. High-grade wheat pasta, whole grain bread, cereal porridge - all this in small quantities should be present in the diet. Otherwise, the lack of carbohydrates can lead to nervous breakdowns and even hungry fainting.

Drying lasts 3-4 weeks depending on the desired results. The result is a beautiful relief body and not a single gram of excess fat.

Diet for women

If a woman goes to the gym and wants to achieve a relief body, then this task is not achievable for her, unlike a man.If testosterone hormone helps a man to pump volumetric muscles, then the woman is still prevented from making the same hormone estrogen, which is responsible for the roundness of the female figure and for fat deposition in the hips, waist and inner thigh. No matter how much a woman swings, she will never be able to achieve relief without the use of professional means for losing weight or fat burners. There are, of course, happy owners of skinny figure who can eat, anything, and not get fat. But we are talking about ordinary women who are more likely to be overweight than thin.

It is recommended to eat oat bran in the amount of 1-2 teaspoons per day. This product is not a “Hercules” from the store or oatmeal. This is a kind of scrub for the intestines. Oat bran tends to grow in the stomach 25 times. They are able to break down fats accumulated on the intestinal walls. Even without playing sports, with the help of oat bran, you can lose a few pounds.

In order for the body, in the process of losing weight, not to catch itself with ketone products (by products of the breakdown of fat deposits), you need to drink plenty of pure non-carbonated water.It is advisable to carry a bottle of 0.25-0.5 liters and periodically drink water. Drying excludes the use of fats, and this adversely affects the condition of the skin and hair. In addition, the hormonal system will cease to function without fat, because female hormones contain fats in their composition. The complete elimination of fats will lead to menstrual failure and other more disastrous consequences. To prevent this, consume 1-2 teaspoons of flaxseed oil per day. It will help remove toxins from the body, have a slight laxative effect and fill the body with polyunsaturated fatty acids, without which the heart, the hormonal system and carbohydrate metabolism cannot function properly.

Unlike a man, a woman should first lose weight, and then proceed to the modeling of the figure. We will not talk about real relief, because for a woman it is dangerous and not necessary. But to have a beautiful toned body is quite possible. Lose weight and remove excess fat will help ketone diet consisting of protein foods. Girls can recommend the following dishes:

1. Seafood salad (shrimp + squid straw + greens).
2. Oat bran pizza.For it, bake cakes: mix low-fat cottage cheese with 1.5 teaspoons of oat bran, add 1 egg and bake 2 cakes. Place a few pieces of lightly salted salmon or trout or chicken / turkey fillet between them.
3. Cooked in a package for roasting beef or chicken liver soaked in water dried mushrooms.
4. There is little known, but very effective for losing weight dish. Brew black tea without additives, cool and salt. Put the thawed capelin in for 2-3 hours. Then remove the fish and bake it in the sleeve or steam. The polyunsaturated fatty acids contained in the dish will contribute to the weight loss process.
5. Use 1 teaspoon of cod liver a day. Yes, it is fat, but it acts on the principle of capelin.
6. Pollock meatballs. Cook the minced meat from the pollock fillet. Mix it with 1 teaspoon of oat bran, add 1 egg white. Form the meatballs and cook in a baking bag.

You should not dramatically change your lifestyle for people who have never played sports and fitness before. Do not change your diet if you have health problems.Diseases of the kidneys and heart, diabetes, stomach ulcers are an obstacle to the implementation of diets. Before starting the process of gaining muscle mass, consult with your doctor (and for a woman be sure to visit a gynecologist, diets provoke the growth of myomas and cysts). The saying "beauty requires sacrifice" in this case does not work, because you have to sacrifice your health.

Video: how to eat for weight gain and fat burning