Is the weight frozen as if enchanted? Penza coach Irina Tseplova shares the secrets of how to get him moving without any magic!
Last time you and I have already begun to find out what mistakes in building workouts allow an uninvited “guest” in the form of excess weight to stay with you for a long time and not leave.
But if there are no mistakes in this regard, then, most likely, the problem is “buried” in the volume and quality of food.
Regular intense training and proper nutrition, which, in one way or another, is perceived as limiting oneself in certain types of foods and dishes, sooner or later lead to a decrease in the level of the saturation hormone – leptin. The feeling of hunger increases, but the weight does not decrease. Here it is – the “diet plateau”.
If you practice a monotonous, and even low-calorie diet for quite a long time, the motivation of body cells to lose their fat counterparts decreases. They begin to “fear” and “think”: “if they are feeding poorly and little, then what will happen next? … Surely, only worse. Let’s put all the incoming food as fat. In reserve “. Approximately such “dialogues about metabolism” occur in the human body.
Exit: dramatically increase the calorie content to 1800-2000 calories literally 1 day a week. For “athletes in the body” – once every 1-2 weeks. Without losing, of course, in the quality of the absorbed food.
As for the quality of food, a clarification: stop being a fan of carbonated drinks, fatty sugary buns, dumplings, fried whites, milk chocolate with additives in the form of something incomprehensible to the eye and cakes with cream / cream … All this, preferring an additional cup of coffee with milk, pumpkin juice, ice cream made from natural cream, dark chocolate, white-pink marshmallows, dried rye bread with curd cheese, PP baked goods. Even canned fruits (separately from the cake) and berries, for lack of fresh ones on hand, will not do so much harm to the figure.
Ask how to bring your body to the point where you don’t want McDonald’s hamburgers? It will be enough to read more often what is written on the product labels in the “composition” section. And at your leisure, translate unfamiliar components on the Internet.
Let’s go back to the one-step increase in daily calorie intake. In “sports” circles this action is referred to as “Cheat meal”. We also offer you to “cheat with food”, ie. planned to break the diet. But remember that “cheat mil” only makes sense on a carbohydrate-free or low-carbohydrate diet. It is not permissible to arrange an additional full-fledged meal of goodies, without prejudice to the rest of the products of the daily menu.
It is better to eat the right goodies after an intense workout – the metabolism is accelerated, which means that the food will be processed faster. Knowing that once a week you will have a “cheat mil”, until that day, forget about “interceptions on the run”. Otherwise, you will not “crawl” to a slender figure.
We will discuss Cheat Meal in more detail in the following articles about the consequences of inaccuracies in the diet. Until then, see you again!