Author Archives: mark hourany

Wrong strategies for weightloss

Wrong strategies for weight loss

Train hard in the gym at least 3-4 times a week, adding cardio post workout, do sit-ups every day. But things didn’t work out. At the bottom of the belly and butt, do not move for months, and do not give signs that they intend to ever do so. If you recognize yourself in this brief description I have news for you – should pay attention to the way you eat. Many of the people who are involved with fitness training, they have no idea how important the way you eat for the achievement of the objectives in the gym. They think that my training in the gym is enough to get rid of excess weight and to compensate for bad eating habits. But is it so? It is impossible to make up for his bad eating habits with the workouts. As you exercise, if occasionally pull to a fast food restaurant or meal 1-2 times a day – as you fall you will not achieve your goal! To change this you have to understand the importance of nutrition and to nest in it as much as the effort in practice. Nutrition appears far more complex effect on the body.

All the processes and reactions in the body valiant by the way we eat food affects hormones and they regulate all reactions in the body. How we eat influences our mood, ability to work, sleep and energy levels. The food you eat is the main factor in determining our health status and our body composition. When it comes to burning fat food has a critical impact on the processes of combustion. The right combination of food, time and quantity, as well as balance are the main factors that determine whether you will burn fat. Workouts are the stimulus that we need to start combustion. They give the necessary and speed up our metabolism, but if you combine them with the correct individual diet will never make the maximum effect from them. Where can we get the fat burning workouts only and no change in eating habits is strictly individual. There are people who achieve good results in terms of weight loss, without changing their eating habits.

These people, however, are quite small and usually are former athletes or people with type of physics that have uploaded a little overweight. This type of people can easily get back in shape and look good, just through workouts, without changing your nutrition. Of course their results would have been far better and faster with the right diet. But even if you manage to losing weight with a lot of effort into training when you have not changed your eating habits face another problem. It is necessary to cancel or reduce them to practice and then easily return downloaded with a lot of sweat on his forehead. So from everything written here should understand that: -From the food that we can derive the maximum score from the workouts and you will achieve your goals. -No matter how hard to train, if you eat the wrong foods, with harmful or mode with your needs are never going to get the maximum results from your training. -Correct dietary habits ensure faster and more efficient downloads of body fat, as well as easier detention results in reducing training. -Compliance with the correct diet for you guarantee better health, better recovery and better performance in training. Food is the most powerful weapon in your arsenal in the fight with body fat. It’s up to you whether you wish to work for you or against you!

Wrong strategies for weightloss

Burn calories while you sleep – 5 ways

Eat often in small portions. So your metabolism is going to be equally active throughout the day and will certainly continue to burn calories while you’re in bed.

Eat little and often

Eat dairy products

Dairy products are recommended for an afternoon snack or as part of the dinner. They shall contain the protein casein, which helps in fat loss. Casein contains higher levels of calcium and is absorbed more slowly by the body (between 6 and 8 hours). This ensures that your metabolism is going to be up all night, I’m processing casein. Another advantage of casein is that when intake of foods with casein, that will not affect the loss of muscle. Casein attack entirely fat.

Milk and milk products in your diet

Milk diet for a flat stomach

Dairy-vegetable diet

Burn calories while you sleep – 5 before bed

The citrus emphasizes, especially in the evening. They contain high levels of vitamin c and fiber, substances that stimulate the body to eliminate fat. Cup Citrus fresh before bed can do wonders to your body in the morning. The fiber will enable digestion and stimulate the body to separate the fat from the body.

Citrus diet

Emphasize the leguminous crops

Leguminous ultra-deliver to the body so the necessary lean proteins. They also fall in the Group’s slow proteins because of the high content of cellulose.

Bean protein diet

Legumes-hidden treasure

Bet on whole grains

Whole grains contain substances that burn fat, maintain insulin levels low. At the same time, whole grains are the best source of carbohydrates and fiber that do wonders for metabolism. The result of this is burning calories even when you sleep in the Group of whole grains fall quinoa, brown rice, barley, spelled, wheat bran and wheat germ.

Fitness Training For Beginners

 Basic Errors In Fitness Training For Beginners

Error No 1 – Expect quick results

We start with the error of psychological nature, which can frustrate your progress in the gym and make you go in the wrong direction. Regardless of their purpose, there is one fact which brings together 90% of beginners – they want quick results, and they want them now. Want to have stripped of fat figure 2 months training to balance the year’s abuse of harmful foods and inaction. They want as quickly as possible to build up muscles, as a fitness model, although the heaviest thing I have picked up a bottle of Coca-Cola.

Often the desire to achieve quick results makes beginners to allow fundamental errors:

Get addicted to prohibited drugs, seeking a shortcut to the desired shape.

Comply with the aggressive and stressful diets that promise quick results, but ultimately their goals away from them.

Often the de and gave up on achieving your goals when things don’t happen as quickly as they want.

The correct approach:

In order not to fall into the trap of this way of thinking the most important thing you need to know every single newbie is that:

If he wants to achieve lasting change for its Physics and health need to do sports and eating part of his way of life. Quick results are poor quality, perishable and! You must give your body enough time to change it and it will repay with the desired result.

Fitness Training For Beginners

Mistake # 2 – Start practicing in the gym with exercise program does not comply with your fitness level.

Error, often caused by the desire for quick progress, copying the practice of advanced, erroneous information sources or incompetent advisers.

Start of training at the gym on the so-called ” Split ” program, in which the body is divided into several parts and train muscle groups separately is a major error many beginners. This method of training is most appropriate for bodybuilding purposes and build muscle mass. It is designed for people who have particular experience in working out in the gym and may not adequately place all the muscles of the body in a workout that is, intermediate and advanced.

The correct approach:

From their targets beginners do not need to start their training this way because they have never been my body and it responds to the far less stimulus. In addition, the beginner is unable to recover adequately from a similar type of workout and sooner or later leads to training and delay progress or trauma.

Mistake # 3 – work out too often

As we read in an error no 2 very often, beginners, especially their desire for quick results run in advanced programs and work out 4-5 times a week. If you are stubborn enough, this approach not only will not speed up your progress, and will even cause retrogression and negative results.

More frequent workouts will prevent your recovery and will lead to training and delays in progress in terms of muscle mass and strength! In addition, may lead to extreme exhaustion and trauma and permanent to thwart implementation of your fitness goals!

Aged muscles building?

Getting enough protein in a form which is absorbed efficiently and their combination with the right nutrients, you can keep the muscles and turn to catabolism (degradation process).

While shows State of serious malnutrition and exhaustion, with this term means in particular the loss of fat-free mass. Research on starvation, serious diseases and normal aging show that the loss of over 40% mass without fat is deadly. Even with a loss of only 5% of non-fat mass observed noticeable changes in morbidity, including loss of muscle strength, changes in metabolism and increased susceptibility to infections. Together with the decrease in muscle mass is obtained a reduction of the power by about 30% between 50 and 70 years of age.

Large number of people from the “baby boom” generation, which has already reached the age of 50, it is important to prevent this critical loss of muscle mass. Too often perceive and holding loose muscles, barefoot and belly fat as a purely aesthetic problem. However, this is far from the truth. Fat are dangerous, and the loss of valuable muscle and bone mass is just as bad for your health.

The word is derived from the Greek words sax, “flesh”, and “–” penial loss. Has serious consequences for the balance in the body, metabolism, appearance, general health and quality of life. With increasing life expectancy, the number of people suffering from, will also increase. Causes a multitude of problems, because with his deepening further distort our ability to move and interfere with daily activities. This can lead to osteoporosis, falls, fractures, thrombophlebitis, pulmonary embolism, isolation, depression, and other unpleasant consequences.

According to some research portends serious disturbances in the ability for movement, while other studies argue that the combination of obesity and is the main cause of disability. The consequences are serious, and the quality of life deteriorates significantly when muscle mass begins to be replaced by toxic fat.

Most people think that a healthy weight when it shows up on the scale, but this is not true. It is not important how many pounds to lose weight and what kind of weight you lose. The criterion for a safe and effective weight loss program is the preservation of the muscles and release of excess body fat — in short the type, not the quantity of download.

The bad news, however, is that exists to some degree in all the old people. If you want to age, when we are exposed to a greater risk of acute and chronic illnesses, to preserve the function of muscles and their quality of life, we have to take care of the preservation of muscle mass and protein reserves through healthy eating and increased physical activity.

Reduce Body Fat

Myths In The Workout To Reduce Body Fat

MYTH No. 1: longer cardio = better results. People always associate the execution of a larger volume of work with a better result. But simple math doesn’t work, in terms of results in the gym! The protracted cardio workouts with a constant pace to easily enter the body in a State known as “steady state”. This is an economical mode of operation in which the body enters during the implementation of the continuous cardio with constant tempo. Our body slows down the process of burning energy to be able to deal with the duration of the workout. In addition, the cardio workouts with longer duration (+ 30 minutes) gives a preponderance of catabolic hormones, which can lead to loss of muscle tissue. Especially if cardio workout is executed after the strength training. The correct approach: Do not run with a constant pace cardio workout with a duration greater than 30-40 minutes, to prevent the adaptation of the organism and the decrease in burning calories. Make no longer than 20 min cardio sessions after the end of your power drill.

MYTH No. 2: can’t burn fat with strength training

A well-known fact is that fat burning processes run best under aerobic workouts with constant rate. Our body then there is enough oxygen for oxidation (burning) of fat cells and burn fat during. From this fact had originated the myth that no cardio workouts cannot burn fat. That statement, however, is not close to the truth! In the performance of constant pace cardio workout our body uses fats as an energy source, but the processes of burning stopped almost immediately after the end of the workout. Unlike cardio workouts to burn fat, not force them obey, because the body draws energy from carbohydrate metabolism. But after intense resistance or VIIT (High Intensity Interval training) our body burns significantly greater amounts of energy and fats. This is because power or anaerobic workouts increase our STKK (After Exercise oxygen consumption) – a process that lasts up to 36 hours after the end of the workout and burn a lot more energy and fat than we can burn with a cardio workout with constant tempo. The correct approach: The reduction of body fat, it is possible and without doing cardio! There is no reason not to reduce body fat when you run only strength training, as long as you have them combined with the right diet. Naturally the most effective and fast for most people is an integrated approach, combining strength and cardio workout.

MYTH No. 3: burning fat with cardio workout starts after 30 minutes. If the myth was true, we shouldn’t do cardio workout in less than 1 hour! Fortunately for us, however, claim that fat coming into use with Ed 30th min. the cardio is definitely far from the truth! There is no magic minutes that should clock hits zero before you start the process of burning fat. As long as we have created the necessary conditions in the body (by eating) they can start almost instantly. In the presence of low levels of blood glucose and glycogen reserves, combined with the absence of insulin by the body’s circulatory system “reaching” to fat as an energy source. The correct approach: Not in too long cardio sessions, with the idea that under 30 min they are not effective cardio. Make according to your fitness level in the range of 20-40 min and, if you are suffering from a shortage of time try high intensive interval workout – VIIT.

Reduce Body Fat

Myth No. 4: running is the best way to reduce body fat

Running or jogging is a popular form of cardio workout, but far from being the most efficient way of burning fat for most people! For people with large amounts of overweight running is dangerous and harmful. To them, it puts a strain on the knees and ankles and is not effective for burning fat because of its high intensity. For the majority of fitness enthusiasts running is too intense activity and they are not in aerobic mode of operation when they run, and that puts them at risk of losing muscle mass.

The correct approach: Most practitioners would have ripped more pluses than accent training with free weights and other types of cardio. This is of course not mean that running is bad, just before you turn it on in the training you need to be aware of whether it is really appropriate for you.

The wrong strategies in the weight-loss

The wrong strategies in the weight-loss

Among a large percentage of people who want to lose weight (mostly ladies) exists that cardio workout is a direct route to the slender figure. They believe the training will cardio lead to the tours, and perform only the cardio workouts, usually combined with a diet for weight loss.

As someone who has spent over 10 years in various sentient gyms I have watched a huge percentage of trainees who spend all their time at the gym in cardio workouts. All these people have in common is one – as long as they train, they never achieved that trim figure you wish. Even if you manage to weaken their bodies are just weak, but not tight and good looking.

Why this approach is wrong? Cardio workouts have the potential to build muscle mass, and she gives a tight and shaped the look of our bodies. Also, when you combine them with mode with calorie deficit they cannot retain their existing muscles during the process of weight loss. Here’s what happens to our body when we use only cardio workouts and diet to lose weight. If you are combining cardio workouts diet with a negative calorie balance our body starts to lose weight, as this weight is at the expense of almost equal amounts of muscle mass and body fat. This is a disastrous development for all fitness enthusiasts and especially for ladies with overweight, which most often practiced only cardio workouts. The loss of muscle mass is the last thing you want to happen, as long as you strive to lose weight! The muscles are metabolically active and are the largest users of energy in our body. That’s why, when we lose muscle mass, our metabolism slows, levels of hormones responsible for burning fat and start to burn less fat at the expense of the muscles. As a result of the loss of muscles and poor ratio between muscle and fat our body looks better, although we have lost weight. Problem areas with the most stored fat become visually more granted and soft! The loss of muscles causes a decrease in energy and emotional levels, and weakens the immune system.

Ultimately our lives are less, but away from the beautiful and toned figure. To sum up: The result of the downloading weight only through cardio workouts and diet is: We are losing large amounts of muscle mass, which slows down the process of combustion and weakens our immune system. -Less Weight, percentage body fat remained unchanged/small change. -In the process of downloading do not see any major changes in the landscape and the type of muscle. Problematic areas not only do not shrink, and visually increase, because of loss of muscle mass. -Download of weight slows and becomes more and more difficult because of loss of muscle mass and reduced energy consumption. -Weight loss thus sustained upset your metabolism and hormonal levels. -Excellent conditions for the yo-yo effect and returning the downloaded kilograms after the end of the diet and/or a reduction in activity. If you want not just to lose weight, and to change your real shape, improve your health and to preserve the results achieved do not fall into the trap of this wrong strategy!

The correct approach is: The combination of strength training with weights, cardio workouts and diets. This way you are guaranteed: -Preservation of muscle mass during the periods to reduce body fat. Real change in body composition, more tight appearance and shaped muscles. -Increased metabolism and a more rapid loss of body fat. -Healthier and long-lasting results. And one final tip – there is a very small percentage of people who have tight muscles without weights and got to look good with just cardio workouts. But even those lucky few would have ripped all of the benefits of weight training, if you include them in your program.

The wrong strategies in the weight loss

Bodybuilding Diet

Bodybuilding Diet subcutaneous fat burning goals and shaping the muscles. There are many variants of the diet, but the regular strength training are required.

Bodybuilding Diet typically contains between 2500-5500 kcal for men and 1500-3000 kcal for women, depending on the type and level of physical activity. The breakdown of proteins, carbohydrates and fats is different for different versions of the diet. Some programs recommend 40% carbohydrates, 40% protein and 20% fat, and others – 40% carbs, 30% protein and 30% fat.

At the base of the bodybuilding diet are foods rich in protein and complex carbohydrates such as whole meal bread, pasta and cereals.

Body burns over 50 kcal per day for every 500 g of muscle. So adding 5 pounds of muscle mass, you have to burn an additional 500 kcal daily. In addition to proteins, carbohydrates and fats, water and the frequency of feedings are also important. Bodybuilding Diet for at least 8 hours a day on the water and 1/4 cup of water every 15 minutes during exercise. Water controls appetite and accelerates metabolism.

The main purpose of the bodybuilding diet is shaping the muscles and losing fat, not weight loss. The diet along with regular strength training is part of a healthy lifestyle. The important thing is the proteins to be mobilized in a natural way, since an overdose after intake of protein supplements, leading to dehydration and kidney problems. Bodybuilding Diet is a risk for people with heart problems.

The recommended daily dose of protein is 0.8 g/kg, but for active exercisers can reach 1.5-2 g/kg. Studies have shown that muscles doubled the speed of protein synthesis after exercise and remain elevated for at least 24 hours after that. The quantity of carbohydrates in bodybuilding diet can vary from 40 to 60%, but these levels are not necessarily effective.

In The Gym

The 6 Most Important Rules You Must Know Every Newcomer In The Gym

  1. Take your time and do not look for easy ways! Put your clear and achievable short-and long-term goals. As a beginner you need to understand one thing: If you want to be in good health and to have beautiful figure for a longer period of time, of the coming summer or the farewell night ball, you have to turn the gym and eating right for your lifestyle. Shortcuts, such as the use of banned drugs in most cases do not lead to anywhere! Build training and nutritional culture, accumulate knowledge and experiences, and explore your body.
  1. Build the correct technique of performance!

In the incorrect execution of the exercises you risk your workouts to be ineffective and potentially dangerous for you. If you want to have maximum effect, complete training and many years in Hall memorize time invest proper technique of performance of exercises.

  1. Run the program suitable for you and your goals

Do not follow the programs of professional athletes from magazines, and do not attempt to train as the healthiest guys in the gym. Remember that they are not run with 6 workouts a week and 4 exercises for biceps, so you don’t have to. Use a program that suits your fitness level or contact a professional to draw according to your individual circumstances.

  1. Emphasize the development of its coordination, balance and flexibility.

This will improve your technique and will reduce the risk of injuries. Regularly stretch the trained muscles and maintain their maximum volume of traffic.

  1. Adjust your posture and on the construction of a strong and balanced musculature in the center of the body.

The correct position of the spinal column must be a priority for any self-respecting person. Pay attention to your posture during stance, a desk job and especially during the workouts. On the construction of a healthy and balanced muscle in abdominal-sacrum area, this will become one of your best investments. Will provide effective and safe performance in basic exercises with free weights, as well as good vision and strength.

  1. Understand the role of the burdens on the way to your goal!

Carefully choose their weights and bring him up only if you are sure of the proper performance. Remember, unless you’re a power Weightlifters, the weights are not your main objective, but only one of the tools to achieve it.

In The Gym

The most important steps towards tight ass

The sculpted and tight breech parts are the “weapon” that every woman wants to have in your arsenal. But no matter how many are stubborn in the Hall or in proper nutrition most of the ladies did not manage to achieve the results they desire. In order not to be in this group, I wrote this article, which I hope to take the most direct route to the bottom. 

I-St step – Do weight training and proper diet a part of your lifestyle. To build gluteal muscles that you want you need a comprehensive approach. The first condition to have a perfect ass is to have enough muscle mass to deliver tight and shaped appearance. The second condition is the amount of subcutaneous fat that covering it in frontiers in which you do not have cellulite and your muscles are visible enough. In order to fulfill the first two conditions should take an integrated approach to training and nutrition to build enough muscle and subcutaneous fat to decrease his attempts to achieve this purpose. Only through diet or exercise will definitely not bring you the result you want.

2nd step – find out which exercises really work for you and your goal. The most effective exercises to rise on tight and shaped parts are breech exercises with free weights. Unlike the machinery they activate the maximum number of muscles and will help you to burn a lot of energy to pine away excess fat and build muscle mass needed so that to give the athletic look of your butt. Concentrate on the basic exercises with free weights, like: Squat, Lunges, squats Gluteal, American bridge, good morning and Romanian thrust. Strive to become stronger in them and in time you will build muscle mass needed to have concise and rounded ass. Of course, this doesn’t mean not to perform exercises on the machine do not just based on your workout.

III step-choose approach in nutrition, to give you a slow and safe change. Not one-arm bandits in every type of fashion diets and regimes promising quick change! Sharp download weight is associated with a lot of stress on the body and mind, loss of muscle mass, sagging skin and the yo-yo effect. More factors that will not contribute to a better view of your buttocks. Choose a way of eating that gradually to lose the fat and make it their own way of life, to save the results.

Step IV – select high cardio with interval cardio pace in front of the Permanent. Interval cardio (VIIT) provides greater for a longer period of time and greater fat loss to go with constant tempo. Besides saves time and is more fun.

The Five Most Important Reasons To Follow The Diet

Reason 1: health as we all know the food you eat can be a poison and a remedy. The choices we make every day determined in what became it for us!

The right and an individual diet will help you sift through the foods that harm you and replace them with ones that will work for your health and goals. Will build long-lasting and healthy eating habits, health condition, the tone and the quality of your life will improve. Reason 2: results and self-esteem Compliance with the diet according to your goals will help you to lose weight, to raise muscle mass and to tighten the problematic areas. The change in the way of nutrition will have a positive impact on all areas of your life. You will know that you are doing the right things for you and your health, and it will bring you satisfaction and self-esteem. Reason 3: for an optimum effect from your workouts without diet according to your personal circumstances and goals are never going to get the most out of the effort put into practice. And as often happens due to compliance with an incorrect diet or lack of it is possible through your way of eating to work against your goals. Reason 4: achieving lasting results almost every person wanting to reduce your weight, observed some type of diet for weight loss. They promise easy and quick results and offer a tempting solution to the problem. But as eventually everyone who tried to follow the diet they understand- diets offered only short-term solution.

Unlike the diets, the respect of individual diet helping to build a lasting healthy eating habits and becoming a way of life, which helps not only to achieve a result, but to keep it. Reason 5: to reinforce the effectiveness of nutritional supplements we’ve all heard how someone taken nutritional supplements for weight loss or gain muscle mass but they just “don’t work”. Usually the cause is rooted in the supplements, and in the diet of training. Remember that even the best fat-burner cannot burn your grandmother medicate, nor is it possible to upload muscles with 1-2 a day, regardless of how modern is your Gaynor. If you want to get the most out of the resources invested in food supplements start from the basics and build your first diet. After what I’ve read so far, you should have found a reason to follow the diet. And if you need professional support for its preparation – at light, you are already in the right place!

follow the diet

Green juices: what you need to know about them?

One of the biggest problems of the modern diet is that the food we eat provides us with plenty of calories, while the systems in the body we are starving and not function properly because of the scarcity of essential micronutrients. What are the benefits of drinking green juices? The adoption of the required daily dose of trace elements and nutrients by eating vegetables is an impossible task, because it requires to eat huge amounts of vegetables. Drinking green juices removes this problem by allowing you to concentrate the useful ingredients of much larger quantities of vegetables. Green juices are an easy way to load your body with important trace minerals in the form of vitamins and minerals, enzymes and phytonutrients, while taking a minimal amount of calories. In addition, they are rich in chlorophyll, which purify the body from toxins. When drinking green juices around the whole process of digestion and serve us the needed nutrients and micronutrients in the easiest, and complete their form at voidance. So far, sounds wonderful, but to make sure you really do something good for your body, when you prepare the Green juice need to be aware of the overall picture. Here’s what you need to keep in mind before you make a green juice: 1. Green juices are not a substitute for the food! One of the main disadvantages of the Green juice is that when we make them lose the fiber from the vegetables. Lack of fiber and the fact that the juice doesn’t need chew, passes quickly through the stomach and does not take up much space off one of the most important mechanisms for satiation and very soon after we drink it, we’re again hungry. Furthermore, despite all the nutrients that your body when powering up, drinking green juices it needs a greater amount of energy and substances such as – cholesterol, essential fatty k-proteins, and e. b.

Bottom line, you need to make is that green juices should not become the basis of our diet, and are more useful as a supplement to it.

  1. The matter of what vegetables ready juice! So we can be sure that green juice that we make is really healthy must prepare with vegetables grown in a natural way. This is particularly important because in the preparation of a juice use many more vegetables than eat. This could mean that we accept several times larger quantities of pesticides and other chemicals used in the mass production of vegetables. 3. The addition of fruit changes the picture. Be careful with adding fruit to your juice, because in addition to taste and they added a decent amount of sugars in the form of fructose.

If you select this option, drink the juice after physical activity to restore glycogen reserves of organismal and to prevent deposition of fat. Conclusion: Plug the Green juice in your system, but remember that they should not become the main food you use vegetables grown in a natural way and enjoy the energy with which you load, and feeling doing something good for yourself.

increased fat loss

Keep You Frequent Meals To Increased Fat Loss?

The question of the frequency of eating, in diets for reducing body fat, is quite extensive and controversial topic. The most widespread opinion in the fitness community is that more frequent and smaller meals such as volume increases the metabolism and lead to accelerated loss of body fat. That is why the most common advice is – “eat 5-6 times a day, in small portions. This view has become the fundamental law and dogmatically preached by many nutritionists, Fitness trainers and bodybuilders. As a result of which millions of people wanting to reduce their weight blindly follow these tips and diligently eating their 5-6 small servings of food. No matter how much effort and inconvenience that cost them, and whether they are hungry. But let’s get straight to the point: You Keep frequent meals to increased fat loss? The main variables that form the speed of metabolism and the total number of calories burned are: BMN (Basic Metabolic level) – these are the calories that the body burns at rest. Their quantity depends mainly on the amount of muscle mass. TECH (Thermal Effect of food) – this is the amount of energy that the body uses in the processing of food.

Two other basic values are the amount of energy expended during workouts, and during daily activity. We can certainly conclude that the number of meals for the day there is no way to increase the amount of energy you burn during exercise or in their daily activity. Then the only variables that might have an effect on fat loss, thanks to more frequent meals remain BNM and tech. To look at them separately: basic level of Metabolism (BNM)

As we clear BNM depends mainly on the amount of muscle mass and the rest free of fat mass, in an individual’s body – organs, bones, etc. There are no direct evidence so that frequent small meals and can directly affect the amount of muscle mass, in the short term. Accordingly, they have no way to raise the BNM. On the other hand, when the busy with bodybuilding and more frequent small portions of food in the long run, can contribute to increasing and maintaining muscle mass, thanks to the increased absorption of food and keeping the condition. This will contribute to the enhancement of BNM and accordingly improved fat burning. Thermal effect of Thermal effect of food or food TECH is the amount of energy which our body burns for the breakdown, absorption and storage of food. It is approximately 10% of the total amount of calories for the day adopted, that is, if we accept 3000kkal. About 300kkal. Of them will be lost and separated as heat, thanks to tech. It has been shown that the increased number of meals and smaller portions do not have any positive impact on TECH, and do not increase. On the contrary, even the smaller portions lead to less thermal effect of food. Other factors which we must bear in mind the frequent small meals and are an easy way to increase the intake, in a period of increased muscle mass, and to improve the absorption of food. Also, they can help to better control over cravings for diets with negative caloric balance.

Myths in the workout to reduce body fat-part

MYTH No. 1: The use of a large number of repetitions and light weights is most effective for reducing body fat. The myth that we will look at is very popular and enshrined in the minds of many exercisers and do some “fitness experts” Maybe everyone who was trying to reduce body fat it is heard or read somewhere – “For you to burn fat you need to lessen the burden and increase the number of replays. ” Well, I don’t!   Why this approach is wrong? What makes the wrong approach is the fact that the reduction of burdens, coupled with the large number of repetitions and deficit in the scheme to reduce fat leads to loss of muscle mass.

The body has adapted to the raising of the loads, as has responded with hypertrophy (increase in muscle mass), in the reduction of loadings it is with its reduction.

And when we work for body fat loss, muscle loss is the last thing we need. Muscles are the main engine for the burning of the body’s energy. When we lose muscle, energy consumption dropped and dropped and the pace with which you burn fat.

In addition, fat prevailed in the ratio of muscle to fat and lose weight while not getting relief. The correct approach: Strive to keep your force advances in basic exercises for all muscle groups during the periods to reduce body fat. Keep your repetitions within 6-12 for the upper body and 12-15 for the bottom. Concentrate on the strict adherence to the diet to reduce body fat and add cardio workout.

And, the muscles that you have saved, as you are not the victim of duties will give you faster fat burning and better vision when you complete the phase of relief.

Though no one wants to lose the hard muscles deserved it?

MYTH No. 2: the focus on problematic muscle groups/areas removes fat from them as a priority. We all muscle groups/areas that tend to accumulate large amounts of fatty tissue. It is only logical that in order to get rid of them you need to practice more often and diligently the ” problem ” areas. Unfortunately, however, our body is not subject to a similar logic and when we train harder and more often problematic muscle group’s burn fat as a priority.

The correct approach: Work out problematic muscle groups/areas as all the others, without giving them a priority and spend valuable time in implementation of marathon training! Concentrate on basic movements with free weights and weight, weight-bearing as many muscle groups combine with them. The correct diet and cardio workout and things will get.

MYTH No. 3: cardio workout is enough to melt fat Many people fall “victims” of this myth and understand the truth thanks to a bitter experience. They spend all their time training in running, cycling, walking and other cardio activities. All these people have in common is that they never change significantly the physics or at least not in the way that they want. Self-perform cardio workouts does have potential to keep the muscles and leads to weight loss, which is at the expense of significant amounts of muscle mass. The loss of muscles, slowing down the burning of fat and away from the desired shape. People who perform only cardio workout, have expressed and tight muscled figure they are just weak! At best, they managed to cut their tours but their bodies appear weak and passive. The correct approach: The combination of strength training with weights and cardio workouts. In this way you ensure the preservation of muscle mass, firmer and beautiful physique. Better health and performance that will hold more easily.

Cellulite and nutrition

Cellulite and nutrition

That wants to take something seriously against cellulite, should monitor and about your weight, i.e. not to accumulate fat. This is important and is not at all unexpected novelty.

The real news is that certain (e.g. soybeans) greatly influence the hormonal balance in the female body and thus manage to crack down on one of the main reasons for the formation of cellulite – estrogen. Cellulite and diet-you don’t have to be experts to spot the connection.

A hearty meal of pork meat or cake are the culprits for the formation of the ugly fat deposits. Milk, cheese and vegetables, fish-on the contrary, help to keep the fat at Bay. Who has decided to “fight off” cellulite, you need to change your first meal. Against cellulitis are recommended low-calorie, poor fat foods, more whole grain products and fresh. Mineral substances and vitamins are also not to be underestimated, because the allies strengthen connective tissue.

Plant foods against the Orange skin

With proper nutrition can be achieved much more than the usual weight loss. In some food products contain plant estrogens (Phytoestrogens), which possess the ability to influence the hormonal balance in the body. Paradoxically, they can neutralize the functions of human hormones, such as block “places” where they connect, and as mimic estrogen.

Typical effects will no doubt disappear because plant substances affect thousands of times more “gently” rather than “real” estrogens. It turns out that the properties of the plant hormones Act in our favor, especially when it comes to cellulite removal. Such Phytoestrogens are contained primarily in her Majesty’s soybeans.

What quantity of plant estrogens do we need?

It has not yet been found by scientists.

One, however, is undeniably clear: Japan, which traditionally consume a lot of soy products, suffer significantly less often than hormonally driven cancers (prostate, breast, and uterus).

It has been proven that the Japanese women did hardly complain of problems during the critical age compared to European or American. The reason for this is that when the body stops at one point to produce estrogens, are included as a successful substitute plant hormones.

Is there a diet for? Is it possible to fight cellulite, if we follow a certain diet? No, but along with the exercises, cosmetics and procedures, nutrition is the cornerstone of the fight against cellulite.

Anti-cellulite diets

Cellulite is a fibrous change of subcutaneous-fatty tissue. The cause of the disease are violations of the conversion processes. From simple obesity cellulite is distinguished by an unpleasant feature — it does not disappear even if you lose weight and exercise regularly. Cause of cellulite can be an excess of female sex hormones or water retention in the tissues, which is obtained in breach of water-salt balance and in the contraction of blood vessels.

A daily massage and shower are very good treatment against cellulite. Instead of pouring cold can use ice cubes, then do massage with anti-cellulite cream or gel with horse chestnut extracts, kelp or arnica, which help to throw out the liquid and slags from the body.

Weak capillaries will become healthier and supple with vitamin c and vitamin b. they are contained in citrus fruit, Blueberry, black grapes, strawberries, cherries, tomatoes, red peppers, etc. Champion of vitamin c content is buckwheat. Anti-cellulite, which reserve the fat in the lower body are six times more than at the top. If you have uploaded seven kilograms – at least six are in feet. In weakening the picture is the opposite: the arms and breasts lose six pounds and my belly – just one. Use fats and proteins separately. Eat meat, fish or eggs with pasta, rice or potatoes, vegetables.

Potatoes, pasta and cereals go together well with vegetable salads. It is necessary to drink from 1.5 to 3 liters of water a day. Keep the balance of sodium and potassium in the body. The trouble is, we’re getting a lot less potassium than is necessary, and sodium – much more. So give up potato chips, preserves, smoked sausages, cubes, etc. Eat more products which contain potassium. Compensate refined products with vegetables, rich in cellulose, which solved the problems with the gastrointestinal tract.

Cellulite and nutrition

Cavitation sculpt shape

Have you ever not be able to reduce the circumference of the hips and attempt? Certain parts of the body is losing weight more difficult than the other. And cavitation comes to the rescue in such cases.

What is cavitation?

And cavitation is a procedure that is applied most commonly in cosmetic salons. It is totally painless. And cavitation in separate areas of the body are treated with ultrasound. Ultrasound acts on fat cells and turning them into. This liquid is then ejected from the body in urine. This makes perfect and cavitation downloads away from problem areas as the butt, thighs, arms and belly. The bonus is that and cavitation is an ideal and to combat cellulite.

What is the procedure?

The procedure lasts between 15 and 45 minutes and is completely painless. Duration is at the discretion of the cosmetics. The selected area is treated with ultrasound. It is good to combine with other procedures and cavitation – anti-cellulite massage or Vela shape.

Add description

Should be combined with diet and sport?

Not necessarily combine and cavitation with a strict diet or loaded exercise. It is desirable to stretch a little bit – walking or a light workout in the gym. And cavitation does not require diet, but if you give up fatty foods, bread and jam, the results will be even better.

While wow cavitation, must drink 2 l. of water per day to speed up your metabolism. The faster the body get rid of the liquefied fat cells, the faster you will see the effect of and cavitation.

The cost of one procedure varies between 40 and 100 BGN. depending on the equipment available to them in the Studio. Note that for best results you must combine with other methods and cavitation, which can double your costs.

How often to put on cavitation? Add description

The procedures are made of 5-7 days, one visit is handled at most two zones. It takes between 6 and 10 treatments to achieve lasting results.

What are the results of and cavitation?

After the cycle tour of areas cultivated procedures reduced by up to 3 inches. How many centimeters is up to you – whether playing sports, stick to the diet and have various other treatments and massages. In butt and thighs cavitation the bonus is that it will get rid of cellulite.

Durable and cavitation effect is?

The effect of and cavitation is a durable, especially if you’re out of line with fatty foods. It is recommended at least once a month and going to massage the treated areas to not gain inches again.


Anti-Diet on Sienna Miller

Sienna Miller does not tolerate the diet and do not deny that there is cellulitis. Don’t you expect from fragile and elegant creature like Sienna Miller, right? Her diet is actually anAnti-Diet and go with the message “Don’t do it!”

“My legendary form is the result of very cleverly purine. Let’s look at the truth in the eyes. I have small tits, cellulite and stretch marks. I love to eat. Eat a burger as I want, and I’m lucky because I’m young. I can feel my metabolism really slows and how soon these burgers will glue on my belly and turned into a whale. Count on the fact that I’m still young. Staying true to the eggs, bacon and waffles. I’m lazy. No real exercise. I walk my dogs and am dependent on it, I’m pretty busy as a man and run many on all sides. Sometimes I practice yoga, but rarely convinces us, Sienna Miller.

The diet of Siena her? Sienna Miller does not stop repeating that disagree with diets and sports, and the low figure is her birthright. Loves to eat eggs, bacon and waffles. He hates to go out with girls who eat only salads. Advise us to enjoy our food, eat croissants and be happy. He’s joking that one day we will wake up and her belly would rest on the floor, but nothing in the world would give up a favorite hot croissants.

Over 90% of women have cellulite problems, but when you hear that Star alongside Sienna Miller also complains about the “Orange skin”, it somehow easier. She admits that she’s responsible for cellulite and stretch marks on your thighs, but not suffering from this fact. On the contrary, continues to eat whatever he wants and to enjoy his youth.

However, I don’t recommend you follow in the footsteps of Sienna Miller. Especially if you are prone to weight gain. And if you want to get rid of cellulite, bet diet and complex of exercises for super tight thighs. Eat healthy balanced menu. Forget burgers, bacon and waffles that is into Sienna Miller. She is weak from birth.


For the diet with love

Actually, cellulite is water that is retained in the fat cells. The reasons may be many, but the core remains. For example, camels hump is also a great cellulite. It is not only “gain” of obese people. Visually “Orange skin” can compare with granulated glue for wallpapers – wipe it with water, it swells.

Cellulite screw is a way for the body to retain water when there is not enough stock and when it does not provide nutrition. When we take a lot of fat, not drinking enough water and body nowhere to get it, he begins to “bottle” alone in the fat cells. As more recently appeared cellulite, the easier we can get rid of it, because over time the fatty cells change their structure. Nutrition helps an average of 90% remove cellulite, and only 10% are specialized cosmetics. Any creams to rub each other, if you don’t eat properly and don’t drink enough water, the cellulite will be part of our body, firm are professionals.

General recommendations for all

There is a classic food scheme which can be applied for 6 days. In the seventh, you can dine as you want. Given by a professional nutritionist or physiotherapist and always takes into account the individual characteristics of your body. However, it is mandatory for all before eating to drink two glasses of water. Meals Cook basically no fat and sugar off of refreshments. When you eat a salad, you forget the heavy sauces, charcuterie and cheeses, salt and limit your expenses to an absolute minimum. Food additives are also an integral part of all but described them before use, be sure to consult with a specialist.

In addition to Cabinet of psycho-somatic medicine and nutritionists, it is good to visit and halls for bodybuilding and gymnastics. It is desirable to practice this activity at least once or twice a week. Even better is to compose a program of light exercises to do at home every day for no more than 20-30 minutes. Undoubtedly, however, will be fun, if you’re running for about 15 minutes of music at home. And dance!

Will add that it is indeed possible to combine the pleasant with the useful, because even one house cleaning is kind of useful physical exercise. Whatever we do, however, one of the most important factors for success and well-being remains positive of things, positive thinking and many smiles.

Effective anti-cellulite diet

Super effective anti-cellulite diet with cabbage, apples and oranges. These three products a perfect fight against cellulite. Diet is followed for two weeks.

The cabbage, apples and oranges are particularly suitable for the basis of cellulite diet rich in vegetable fibers. The cabbage is a source of many minerals, thanks to which the throw out excess fluid from the body. Furthermore, it contains substances that slow down the conversion of sugar and other carbohydrates into fat and successful fight against cellulite.

Apples are a versatile fruit with a rich and balanced composition of vitamins, minerals, fruit acids, pectin etc. they stimulate digestion and purged the body from toxins. Oranges are a rich source of vitamin c. also contain essential oils, mineral substances, and pectin. Tone, reduce cholesterol, remove physical and mental fatigue, lower blood pressure.

General rules of diet

The sugar is turned off completely, and the salt is reduced to a minimum.

Excludes alcohol, sugar and fried dishes.

Eat slowly and chew thoroughly. Do not read, do not stand in front of the computer and not watch TV while you dine.

Drink more mineral water and green tea. The coffee should be limited to one per day.

Dinner should be at least 3 hours before going to bed to sleep.

Cellulite diet – menu

Effective cellulite: 1 cup of tea or coffee without sugar; sandwich 2 slices of whole meal or rye bread, spread thinly with butter and top with slices of Apple, orange or cabbage leaves. On them is put a thin piece of nonfat cheese.

Second breakfast: 1 Apple or 1 orange


Salad of your choice

Option 1: salad of cabbage and apples seasoned with a little vegetable oil

Option 2: coleslaw, oranges, bananas and apples

Option 3: salad of cabbage and carrots, seasoned with a little lemon juice

Soup of your choice

Option 1: lean Borscht without fat

Option 2: cabbage soup without fat

Option 3: fat-free vegetable soup

Main dish

Option 1:150 g boiled or roast chicken without skin

Option 2:150 g of boiled or steamed fish

Option 3:200 g Quark

Afternoon snack: 1 Apple or 1 orange


Braised cabbage with onion and garlic without fat

Omelet from eggs with 2 finely sliced cabbage

2 banana

Fruit salad of apples and oranges with honey or raisins. You can add low fat yoghurt

Before sleep: 1 cup buttermilk or sour milk; 1 Apple or 1 orange

Cellulite diet with potatoes

The diet of potatoes is one of the most effective diets against cellulite. Potatoes improved skin elasticity, purged the body from toxins and inhibit the appearance of cellulite.

Potato diet anti-cellulite observe 10 days and may be applied several times a year.

Cellulite diet with potatoes-menu

First day

Breakfast: 1 square, 1 cup Quark with 1 teaspoon honey, 1 cup of green tea

Second breakfast: 1 banana

Lunch: 1 Slaw, seasoned with olive oil, 1 fruit choice

Afternoon snack: 1 carrot and 1 boiled potato

Dinner: 2 boiled potatoes, 2 tomato

Cellulite diet with day

Breakfast: 1 cup yogurt, 1 cup of green tea

Second breakfast: 1 banana

Lunch: 1 salad of boiled potatoes and leeks, seasoned with olive oil

Afternoon snack: 1 square

Dinner: 200 g steamed broccoli

Third day

Breakfast: 1 slice of bread with ham, 1 cup of green tea

Second breakfast: 1 banana

Lunch: 2 boiled potatoes

Afternoon snack: 1 fruit choice

Dinner: 100 g mushrooms, 1 slice of bread

Fourth day

Breakfast: 1 cup of Quark with 1 teaspoon honey, 1 cup of green tea

Second breakfast: 1 square, 1 cup fresh milk

Lunch: 1 cup of cooked oatmeal, wheat or rye kernels

Afternoon snack: 1 boiled potato

Dinner: 1 boiled potato, 1 Slaw, seasoned with olive oil

Fifth day

Breakfast: 1 cup yogurt, 1 square, 1 cup of green tea

Second breakfast: 1 fruit choice

Lunch: 1 cup cooked Brown rice

Afternoon snack: 2 boiled potatoes

Dinner: 300 g boiled fish, 1 green salad, seasoned with olive oil

The sixth day

Breakfast: 1 cup of boiled corn, 1 cup of green tea

Second breakfast: 1 boiled potato

Lunch: 150 g cooked chicken meat, 200 g stewed spinach

Afternoon snack: 1 banana

Dinner: 2 boiled potatoes, 1 Slaw, seasoned with olive oil

Cellulite diet with day

Breakfast: 1 cup of cooked oatmeal, 1 cup of green tea

Second breakfast: 1 square, 1 fruit choice

Lunch: 2 boiled potatoes, 2 tomato

Afternoon snack: 1 cup yogurt, 1 square

Dinner: 150 mushrooms, 1 boiled potato

The eighth day

Breakfast: 1 cup yogurt, 1 square, 1 cup of green tea

Second breakfast: 1 Apple

Lunch: 2 boiled potatoes, 2 tomato

Afternoon snack: 1 fruit choice

Dinner: 250 g steamed vegetables

The ninth day

Breakfast: 1 square, 1 cup of green tea

Second breakfast: 1 cucumber

Lunch: 1 Slaw, seasoned with olive oil, 1 boiled potato

Afternoon snack: 1 fruit salad with yogurt and honey

Dinner: 2 boiled potatoes

Tenth day

Breakfast: 1 cup of Quark with 1 teaspoon honey, 1 cup of green tea

Second breakfast: 1 banana

Lunch: 1 square, 1 tomato, 1 boiled potato

Afternoon snack: 1 fruit salad with yogurt and honey

Dinner: 150 g cooked chicken meat, 200 g stewed spinach