How to eat when you sway: 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 dietary regimes that are not similar to each other. There are general recommendations that are suitable for both sexes, but you should still adhere to an individual diet.

Diet for men

The main thing in nutrition is maintaining a balance of proteins, fats and carbohydrates. The male body is adapted to build muscle mass without much effort. This is facilitated by the male sex hormone testosterone, which is produced in women in much smaller quantities, which makes the beautiful half of humanity lose weight worse, it has less muscular muscles, girls are shorter and more prone to fullness.

In order for the muscles to begin to grow, it is necessary to consume 2 g of protein per kilogram of body 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 a body mass index. It refers to the ratio of fat, muscle mass, water and internal fat. The simplest BMI calculation formula: weight / height in meters². A result below 16 means underweight, 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 blood flow to muscle fibers with the help of physical exercises, arrange multiple micro-ruptures of the muscles so that in the process of restoring the structure of the fiber the muscle grows in volume, and also promote growth with protein nutrition. Athletes use special medications to gain muscle mass. These are protein shakes, energy drinks, tablets with L-carnitine. Ordinary mortals should exclude carbohydrate and fatty foods from their diet. These include:

• pastries and bakery products
• candy chocolate
• sugar
• dried fruits
• preserves, jams, creams
• sweet fruits and dried fruits
• sausages and sausages
• smoked products

It will be difficult for vegetarians to choose a diet because there is very little protein in plant foods. An exception may be tofu curd from soy milk, legumes, nuts (but they are fatty), mushrooms. If you have enough willpower to sit on these products, then please, but the efficiency from them is much inferior to animal protein.

An overweight man whose waist exceeds 100 cm, even having gained muscle mass, will not be able to boast of a beautiful body. For this, it is necessary first of all to do “drying”, i.e. drive off 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 built in such a way that the body receives everything necessary for the muscles and does not receive the “fuel” for body fat. In this case, energy will be taken from subcutaneous fat stores. 80% of a man’s diet should consist of protein foods. The following products belong to it:

• egg whites
• fish (pollock, hake, cod)
• low-fat or non-fat dairy and sour milk products
• 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 you should eat food every 2-3 hours and be sure not to refuse breakfast. The last point is important in that breakfast starts the metabolic process. The last meal should be a maximum of 2 hours before bedtime.

Men are more fortunate than women.They can afford carbohydrate products, otherwise they will not have the strength to perform large physical activities. Premium wheat pasta, whole grain bread, cereal cereals - all this should be present in small quantities 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 gram of excess fat.

Diet for women

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

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

So that the body in the process of losing weight does not catch itself with ketone products (decay products of fat deposits), you need to drink a lot of clean still water. It is advisable to carry a 0.25-0.5 liter bottle with you and periodically drink water. Drying eliminates the use of fats, and this negatively affects the condition of the skin and hair. In addition, without fats, the hormonal system will cease to function, because female hormones contain fats in their composition. The complete exclusion of fats will lead to menstrual failure and other more deplorable consequences. To prevent this, consume 1-2 teaspoons of flaxseed oil per day. It will help to remove toxins from the body, will have a mild laxative effect and fill the body with polyunsaturated fatty acids, without which the heart, hormonal system and carbohydrate metabolism cannot function normally.

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

1. Seafood salad (shrimp + squid straw + greens).
2. Oat bran pizza. For her, bake cakes: mix low-fat cottage cheese with 1.5 teaspoons of oat bran, add 1 egg and bake 2 cakes. Between them put a few slices of light-salted salmon or trout or chicken / turkey fillet.
3. Beef or chicken liver cooked in a roasting bag with dried mushrooms soaked in water.
4. There is little known, but very effective for weight loss dish. Brew black tea without additives, cool and salt. Put defrosted capelin 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 process of losing weight.
5. Eat 1 teaspoon of cod liver per day. Yes, she is fat, but acts on the principle of capelin.
6. Pollock meatballs. Make minced meat from pollock fillet.Mix it with 1 teaspoon of oat bran, add protein 1 egg. Form the meatballs and cook in a baking bag.

Do not dramatically change your lifestyle for people who have never before been involved in sports and fitness. Do not change your diet if you have health problems. Diseases of the kidneys and heart, diabetes mellitus, gastric ulcer are an obstacle to the implementation of diets. Before starting the process of gaining muscle mass, consult a doctor (and for a woman, a visit to a gynecologist is mandatory, diets provoke the growth of fibroids and cysts). The saying "beauty requires sacrifice" in this case does not work, because you have to sacrifice your health.

Video: How to eat right for weight gain and fat burning