It is very difficult if not impossible to pick the optimal load immediately lessons for all participants, It concludes pohudatelnyh against the backdrop of efforts, we shall in no case be allowed protein deficiency. This aerobic load (rapid step walking, running, walking, jogging or slow), intensity order 60-70% of the maximum duration of approximately 30-40 minutes per day or hour - hour and twenty minutes a day. We should receive them with food protein - These proteins, carbohydrates and fats. By the way it is in the fact that the products contained in plant inferiority protein, medicine very sceptical about health properties vegetarianism - Their calorie content is the same as that of proteins - on the order of 4 - And it is very important for us on the one hand, know how such a response time to notice and take action, and on the other hand, build our pohudatelnuyu life so that energy consumption would have remained on the original level or even increased Such a load is very interesting acts on food behavior - decreases appetite, meals are becoming more rare and less abundant, but the process of eating becomes more controllable - These are situations where due to energy consumption will decrease very probably: Too rigid diet with the abundance of prohibitions, especially on products carbohydrate group To complete the picture should be even mention alcohol, Do proteins and unpleasant one for us property. Fats Fats, is the perfect product for creating reserves of energy For example, observed that with equal caloric sytnost mostly protein-carbohydrate foods significantly higher and longer than most fatty foods, Product it is not nourishing, requiring substantial snacks, Monitor his status during training, and do not let breathlessness, heartbeat, sweating abundant - On average, better diet transferred with the permission dinner than the regimes under which the rule is implemented notorious "There is after 6 pm And now many scientists tend to associate the observed increase in the twentieth century frequency of malignant tumors, bowel disease, cardiovascular diseases, excess weight and obesity, it is with the decline fat content in food, Diet built without taking into account the daily biorhythm accumulation and consumption energy, in particular the ban on the diet dinner, or eat after dinner Too intense physical work, leading to fatigue The succession of drills - oblique, prisedaniya, max hands and feet, italicized torso lying in regulation and so furthermore - They fundamentally nezhirogenny. It bears recalling about and comfortable shoes, better sportswear, And now is the time to understand how this kind of pressure to pick So for those who are concerned about weight control, alcoholic better not abused, Yes there also have certain reserves It can not be classified under any of the major classes of nutrients, There are two proteins very useful for us quality: The presence in pohudatelnoy sufficient amount of protein diet greatly facilitate its portability In normal life, with normal feeding this happens very rarely. Carbohydrates food subdivided into simple - sugar and complex - starch. At the building of human proteins are twenty species amino acids Most importantly, Charging that such increases muscular tone, and therefore stimulates splitting fat and possibly reduces appetite, Pressures built on the principle "The more the better", the decline of daily consumption of energy and increasing appetite, decrease in mood and increase the likelihood of breakdown And then all of the benefits nourishing food and no zhirogennosti - In too many products next to the fat, protein and fat product for us is not the most desirable Interestingly, the pulp is extremely polymer distributed in nature (from it in particular consist trees, bushes and all other plants, as well as wooden furniture, paper and cotton fabric) has a structure similar to starch However, in terms of structural proteins are irreplaceable. We can say that walk and hudet, sinomichnye concept For example, prisedaniya do better, drawing on the edge of a chair with your hands, torso flexion lying in the situation easier do it by deleting the bed with their feet on the floor, otzhimaniya from lock easier to do if high emphasis - on the sill height, or above, Dance aerobics classes at home. Tempo walk easily dosing. If all chosen correctly, no problems with the diet will not, Duration may vary from 30 - 40 minutes before the hour, the frequency of training in order 5-6 week If people can easily derive energy from fat, this the number would be enough for him 4-5 months bezbednoy life. Table 1 shows some signs, which are to orient themselves in the course of training that would determine whether you are experiencing optimal, or overstretched. This is also one of the central conclusions of modern Diet. Start, of course, it should be with light training on 20 minutes, held in stronger pace for you, then gradually increase the length and pace of lessons Exercises to do in facilitating better option, in an effort to more the number of repetitions of a drill, Save your time and buy everything you need

Should it reduce, Now make a small clarification And the lower the mood, the higher the role of food as a universal antidepressantnogo factor The reason is so that the splitting of proteins in the body spends 30 percent more energy than fission carbohydrates. Organism extracts protein from no more than 10-15% daily energy Man goes wrong drew themselves attention, as a man running Daily energy exchange as follows A brain needs glucose The name of the figure around 300 - 400 g carbohydrate, And perhaps even, and therefore, the need for food at Coaching background of such declines. Even with normal weight in the human body contains approximately 12-15 kilograms fat, To demonstrate cite plate: The mass of different products containing 300 g carbohydrate Product Number containing 300 g carbohydrate (g) Bread 600 g (one loaf) Sugar 305 g (15 spoonfuls) Boiled rice, 2000 (pots) Zephyr 400 g Apples 3 kg (15 large apples) These studies allow us to formulate an extremely important We concluded: Under normal amounts of carbohydrates do not go to education fat, And now see what happens, 1 0 The nature of loads there such that the muscles rapidly losing margin carbohydrates and a tire. 05 * Note In other words contain 100 grams of vodka approximately 280 kcal, Alcohol typically increases daily calorie, Currently firmly proved that starch, not only contributes to the recruitment of weight, but Conversely, hampers We need not records, a specific activity of muscles, enabling consumption of fat in the body - Then, as your growth is possible and so trenirovannosti called recreational jogging. But, unlike proteins, they mostly go to extract energy and only in small quantities to build a cell and tissue structures - 10-15 minutes bodryaschih movements the morning before starting Labour Day, Then the body to absorb the energy the deficit will captivity will mobilize fat reserves In this regard, many dieticians even considering the system as one ovolaktovegetarianstva From healthcare systems nutrition - Let us remember the rule that we Further useful -- the fewer opportunities organism recycling of certain products, the more they are nourishing, When, at the end of last century, this issue was explored specifically, many scientists have been pleasant way surprised to find that the proportion of carbohydrates, rebuilt in fat in the human body is not very high. At that very valuable slight at first glance, load as ten walking on their way to work or from work, or lunch time, You better reduce the intensity of occupation - Regulate the pace much races complicated The load may "priedatsya" exactly the same as monotonous food, you have to have every day. There is trusted and reliable online pharmacy for Zoloft, Too many after training in Takes note of the increased pool of appetite And for the beginning and more was required. If the protein component of our food just before it such proteins, then sooner or later our protein synthesis violated In several oharakterizuem words each: Proteins These nutrients with the energy value of an average 4 Carbohydrates Major sources of carbohydrates, this bread, flour products, cereals, pasta, potatoes, peas and beans, as well as sugar and saharosoderzhaschie Products. When running and other intensive loads in the first place Carbohydrates are spent. The point is that if glucose from the gastrointestinal tract absorbed quickly, then, rapidly increasing its level in the blood But in response to the rapid increase glucose pancreas meets big iron, often excessive release of insulin, hormone, the main function of which enhance the capture of sugar tissues and thus reduce its level in the blood. Of built protein enzymes, antibodies and some hormones And vice versa, In fact, we will be fed only durin - She, like starch built of molecules of glucose. By the way, period after satiety protein foods are usually longer than after carbohydrate and certainly, even more so oily - One and the same load for one person may be excessive, but for another insufficient. Dosing load primarily on self - If they will deal with recreational walking, they simply will produce speshaschego impression rights We feel that we cold.

But because the feeling of hunger is very closely linked to the level of glucose in the blood as soon as this level will be lower than the original, we again want to eat, 8 0, And, importantly, in the first half of the day our organism "willingly" mobilizes fat reserves, and secondarily "willingly" adds them. The main thing is self again - In one protein molecule of the amino acids may be dozens of pieces to tens of thousands of pieces. 1 0. The energy we need absolutely to any of our actions - the maintenance metabolism, constant body temperature, respiration, heart reduction, muscle work, and so on, all these processes need constant influx Energy, which is contained in food Satiety from carbohydrates occurs very quickly Slowed pulse, breathing becomes less, we feel weak, fast tire, we seriously think we have depression or apathy The fact is that running for netrenirovannogo Rights is quite traumatic affair. The most highly its content in wheat, rye and oat Cuts, where it reaches 40% And so we should include protein to an indispensable factor of food, Gaming sports, especially if your team lost And our task with you, to build "pohudatelnuyu" life in such a way that would Energy consumption is saturated with satisfactory properties were the minimum calorie and energy consumption or not decreased or increased Output for the domestic pressures that can perform literally on the fly, The best way dosed such a load is focus on own-being - against the backdrop of the load you do not zadyhaetes not then poured, The most Better for us kind of load, quickly walking - For us it is important to remember that the body prefers fats accumulate and spend carbohydrates Organism poses no stockpiles of proteins, dump them nowhere, so already with a small excess of protein in food raises a sense of satiety True, it is not such duration as of protein foods, but significantly surpasses sytnost of fatty foods, Some amount of energy he spends on providing livelihoods for some number sends back to stocks - Because of such pressures, we feel much better than when from these training refuse There must suffer immunity. Only retrieve this sugar we do not can, 3 4. 5 0. In the act of walking is engaged in most of our body muscles, because in addition to Foot movements must also maintain a balance of body, and that muscle muscles of the torso and upper limbs The ideal weight reduction program in the practical execution Now turn to the characterization of optimal nutrition programmes for successful weight loss and weight maintenance, True, not all components of food have the energy, but only three, We should not forget the morning tonic gymnastics, in which we Appliances call charging - Fats are involved in building cell membranes, in the synthesis of certain hormones, are a source of zhirorastvorimyh vitamins, It would seem that the most simple and logical in this situation, nothing at all or there is very little Shortness of breath and heart beat during the workout, stretching and small muscle tears and suhozhilnyh fibers, trauma joints, prolonged muscle pain after training, all these trouble very often encourage people to stop life lessons. Principal Mass food fat - not less than 80% are pulp For us best, that would load this kind we have committed, not only because it helps weight, but because it allows stay in a good mood, improves efficiency, reduces appetite, makes more controlled food, make We tone, improves posture, and so on. This is dangerous. Therefore, optimally deal with the individual program based on feeling coming from the body. 4 32 - Enzymes gastrointestinal rights can not fissile pulp - As a source of energy, carbohydrates are ideal - quickly absorbed in gastrointestinal tract, before quickly oxidizing carbon dioxide and water education rather large quantities of energy - Primarily due to the fact that proteins are very nourishing food Walking is served mainly energy, liberated from fissile fat A very simple test, if during the workout you can support simple conversation, and this does not lead to breathlessness, then you guessed correctly tempo But, unfortunately, organism can not retrieve all the necessary reserves of fat Meaningful proteins are those amino acid which corresponds to the maximum human proteins, and the most suitable means for our protein synthesis. And in terms of nutrition - The main fuel for Services such a load is fat. 2 White meat chicken without skin 21. A long time, especially in the middle of last century food industry tried to exempt food from fibers, or as they were called then, of ballast substances

25 Milk lean 3. There is scientific evidence showing that the effectiveness of classes is not reduced if it continues not 30 minutes at a time, but for 10-12 minutes three times a day A decrease in body temperature, The first thing that must be taken into account here, Best workout intensity - is strictly an individual concept. Condition easily controlled, such pressure peredozirovat it is very difficult Rule here is, the better postponed a diet, the less perhaps reducing energy consumption Conversely, sytnost product so less than in large quantities of stocks it can be organism Proteins are built from bricks of various amino acids - Energy consumption in this small To some extent, impeded reduce energy consumption and such impact as a shower, bath, full sleep, stay in well provetrennom room with a comfortable temperature, walks, visits theatre, concerts, exhibitions and so on. Disabled proteins, this protein cereal, but from animal products, proteins tendons and cartilage tissues Your mood should improve, rather than fall, Opinion doctors unequivocally - fibre, it is one indispensable factors of food. His calorie about 7 kcal per gram - And a prerequisite, no odyshek and heartbeat. We should pomyagche - It should not be sweet abuse Beautiful, fiziologichnaya load - 28 Tan fat 18 1, Sure, if the mass of fat learned from fat, surpasses, a lot of fat, there sent, there is weight loss, Basic sources of fats - butter, fatty meat and fat, nuts, creams, chocolates - Eat data as sucrose (ordinary our sugar), and fructose (sugar contained in fruit) are conducive to the accumulation of fat in fat tissue. " Why do we dietary fiber Along with fats, proteins and carbohydrates, vitamins and minerals, our food contains so-called neperevarivaemye carbohydrate compounds, which are called dietary fibers, or fibre - Remember, too rigid diet, direct route to recruitment weight With respect to sugars some scientists skeptical mood Disabled proteins - proteins that, scarce for some irreplaceable amino acids, The bulk of fiber comes from plant foods More frequent and highly undesirable for us to reply - Reduced of energy expenditure, Hence, by the way, one of the shortcomings in the exercise groups Dietary fiber are divided into soft or soluble (pectins, gum, some factions gemitsellyulozy) and gross, insoluble (cellulose, the bulk gemitsellyulozy, lignin) 7 0. There is a rule - not less than half the protein consumed must falls on a full-fledged species, In hydrocarbons on 1 g protein, 2 g fat accounts in fatty meat-fat ratio of protein and can go up to 3. This conclusion is central to the Diet today, and we have to be circulated will return In this regard, the possibility of accumulation of carbohydrates vprok also very limited The minimum daily requirement of fats in the light their plastic function does not exceed 30 d. Drills on Exercisers, Everyone knows that after consumption of alcoholic beverages usually increases appetite - Here the need for protein can be achieved fully - So, alcohol 1 Sudak 18 Major sources - meat, fish, eggs, cottage cheese, milk kislomolochnye and products, pulses and cereals, For most of amino acids, it is very close to human, but methionine - Health risks are higher if we are talking about an organism or a child teenager, where needs far exceed any protein from adult - Blood filled with energy, and we feel satiety. If you own principles of self-control, this kind of very high quality training, We use them for construction and continuous updating of cellular and fabric structures - And it turns out that almost the entire world us surrounding consists of sugar (glucose), It is desirable that would be after end load you feel improving tone, rather than its decline

Attempts to reduce the fiber content in food lead to multiple violations of health, one of which is excessive weight and obesity, Carbohydrates are the essential nutrients rights. When raising trenirovannosti increase the intensity classes could be an increase in the pace of walking, walking on the cross terrain, running, walking, and trained for very slowly health running, If you do not like to ski crosses, it is unlikely you apply them to face weight loss, 8 3 - If you feel after training muscle pain, broken, fatigue and so on, it means that you have chosen is too heavy for a load. Do fat and plastic function, On the other hand, less intense load, this increase tone, raising daily cost of energy, stimulation splitting fat, increase mood and very often marked decrease appetite. Pressures lesser intensity and continued after their end high muscular tone themselves are factors that increase and stabilizing mood Remember, Recommended a train load of man, may prove to you too, 5% 2. Quite effective exercise - walking up and down the stairs It is quite another matter if the permitted use of dairy products and eggs - the so-called no carcass meal, or ovolaktovegetarianstvo. Table 2 The rate of excessive load optimal load Improved to work Snizhena Often a bad mood most good Muscular tone Snizhen Promoted Often downgraded appetite Promoted The state of the musculoskeletal system is very likely mikrotravmy, muscle and joint pain Feeling pleasant heat in the muscles, a sense of "muscular joy" Quality of life Reduced Povysheno The rate of weight loss is likely slowing is likely accelerates Given all of the above wishes, we must conclude that jogging, far from being the best kind of load for weight loss Professional customer service, prescription drugs online 5 2 In doing so, preferably fish and vegetable fats (polyunsaturated so-called), Monotone principle of building a diet - all prohibitions are reproduced from day, Here, that would not spoil the overall optimistic picture of read, write - that if a little fat human food, the increase in weight when it is not possible virtually any consumption of sugar and fructose - Food products containing valuable proteins, so milk and kislomolochnye products, cottage cheese, meat, fish, eggs. Usually we needed effects arise if the rate of interest on the walk 10-15 more than we usually go Organism some of the energy gets with food, some extracts from reserves of carbohydrates and fat. Organism perceives as a normal walking, and not as some kind of extraordinary stress First, however, Several substantive comments on the exchange of matter and energy The main purpose with which we eat food, get this energy, Optimal when, during the workout you feel the tide of forces, good mood, feeling the heat in the body, For example, brain can not eat fat products, You teach and necessary exercise, and how self. 3 kcal per gram of the substance, and secondly, if Carbohydrates contain reserves of up to 90% water, which is also something weighs, the stocks virtually anhydrous fat - pure concentrated energy, Mixed views about sailing. 4 1. We would like to draw your attention. First, very energy - approximately 9. And consequently, substantially increase the duration the state of satiety and increase comfort food If, however, dominates the mass of fat, deferred pro stock, the contrast is observed an increase in body weight, By the way, let's mention is the impact of allowing both to solve these tasks, Several practical wishes Output for the less intense pressures, and / or tonic exercises. The main thing we should not do in any case, it is compete with itself, trying, every time surpass its past achievements At least, for Preparation Other options for a suitable load us The classes in aerobics sections, If you do not have time for long training session, do not worry. Since virtually impossible to pick up entire group of participants with the same degree trenirovannosti, recommendations coach always will be prohibitive for some, for others inadequate 5 11. Reducing energy consumption is often negated our efforts to Compliance diet We touch it in the following chapters, And this is not the main thing, In search of the body taken to destroy the protein itself - muscle tissue, cells of the liver, kidneys, skin, blood cells. Many people are ashamed to run In Diet distinguish between full and inferiority proteins -

Indeed, all people have different trenirovannostyu - Proved that foods rich in sugars with equal caloric value is less nourishing than food containing mostly complex carbohydrates, Requirements are the same - some 110 in Week 1 minute, adequate breathing, sense of vivacity, improving tone and mood - That Biorhythms. 1 kcal gram - If and should increase the intensity of training, then must do so very carefully Of these, we extract at least 50% incoming energy 16 Tan fat 14 18 1. U you shall in no case should be breathlessness, palpitations and any unpleasant sensations in the heart The withdrawal of doctors - full vegetarianism, exclusion all kinds of foods of animal protein, good for the human body no promises, and if prolonged application directly reduces health, The transition from fat, carbohydrates Rights is only possible in very large simultaneously with the flow food Some of them organism can synthesize molecules of fat, or carbohydrates. 4 0 However, figures approximate. If, after you feel fatigue loads, reducing efficiency, increase appetite, then load tailored wrong Even if you can not run without shortness of breath and a hundred metres, you can easily walk and two and three kilometres, This is a set of movements, most commonly used by man for the displacements. As there was no and with their loads and with the mood Accordingly, all stimulated system responsible for the mobilization of the nutrients from the depot in blood, Choose the most 4-5 pleasant you exercises and commits them, alternating "in a circle. For the same reasons undesirable and training aimed at building muscle mass. We develop protein starvation Try to choose those kinds of pressures that you like themselves imagine - The best in this regard is walking fast step way to work, or work with, and perhaps ten walks in ozdoravlivayuschem pace during a lunch break. No more. Let us privyknem that this is the main way dosing loads, Their role in energy exchange is small. After loading you should feel no less, or even more vigorous than before loading, And if you do not get, then your own will not be able to build a protein, The mechanism of this phenomenon demonstrates drawing Also no small advantage, In his absence or insufficient content the food starts to suffer our synthesis of proteins, Mechanism this phenomenon is rather complicated, 5. The ratio of fat / protein shows how many grams of fat we get a "load in" to one gram of protein The conclusion is obvious, choose less fatty and not fatty protein products, use cooking oils with less protein foods Table The content of protein and fat, as well as fat / protein in some Products (per 100 grams product) Product The protein content (g) The content of fat (g) The ratio of fat / protein * Milk fat 3 It is possible that classes with an instructor will be for you as a useful training These pleasant effects By the way, a very big potential, and they should not be overlooked 4 1 - 9 3 Another test, if after half an hour - hour from the start you feel enough force that would still prozanimatsya and hour and two, that means the pace Training chosen correctly The first thing for us most importantly, dietary fiber intake slows sugars in the intestine, But this led to the deterioration of human health. What, again leading to increased appetite. Do not try every day, in anything was to surpass his previous result, " Good drill for home, is jogging on the spot Do you feel that you have too much the pace can be a time to go pomedlennee If you do exercises at home, you can combine lessons from listening to music, viewing movies or television,

The more nutritional products starchiness Rights (bread, pasta, grains and cereals, potatoes), the less likely increasing weight 25 g fat 21 Beef Liver 17. So, walking in the pace at 10-15 per cent faster than usual, duration of 30-40 minutes a day Fibre-rich bread, cereals, vegetables, fruits and berries. Here is her dignity: Walking is a very fiziologichnaya load - 06 Sprats 17. It seems too rigidly you for themselves took, How is it manifested Do carbohydrates another very important feature, energy, with their decomposition can form in absence of oxygen (the so-called Anaerobic glikoliz). For us less desirable to play sports, relaxing muscles number of these impulses and sharply declining mood falls. The exercises at home For example, in the usual milk at 1 g protein, accounting for 1 But there are eight amino acids, which we ourselves do not synthesize can, Indeed, the content of glucose in the blood begins to decline rapidly just before the reference level (line AB on our graph) and even below More often than jogging or swimming - The reserves of carbohydrates in the body is very small - no more than 400-600 kcal -- approximately 1 / 5 that humans have on the day. 1 - (see table), 92 Pork fat 11 - Pectin and gum make up 10-15% Effectiveness pohudatelnyh nutrition programmes containing large quantity of protein is usually higher than programs with a lot of carbohydrates, Naturally, with the same daily caloric intake. If to understand, nothing surprising in this phenomenon not. Therefore, raznoobrazte classes, alternating types of loads, 7 49. Intermediate situation took a soy protein, Of this domestic bike, running track, step simulators, So, what is the role of fat in the body. The mobilization of fat from the depot, only one possible answer to the energy deficit Table 1 Load Indicator excessive load optimal Pulse above 120 in 1 minute is not above 110-120 per minute The frequency of breath more often in minute 20 to minute 20 Rezhe Obilnoe sweating, excessive Neobilnoe The general feeling comfortable Nekomfortnoe The feeling of fatigue is usually attends Missing Table 2 presents a significant moments for us, observed in During the day, if you practise in the optimal treatment or excessive, 5 0 You should be "sufficient" at least 10-12 minutes. The conclusion is obvious - the average load intensity, is what we need If you feel discomfort, a strong unpleasant hunger, experiencing hardships prohibitions, with the means Plan your meals something is wrong. If you can not perform the entire workout at once, break into several small training sessions, which performs in during the day. For our cause is very useful This type of loads well, and that allows simultaneous listening to music or watch TV When dosing loads need to rely only on their capabilities and emanate only from their own feelings 86 Chicken Eggs 12 It is, so to speak, has no energy value for us. A long time thought that the proportion of carbohydrates not poshedshaya to education energy, straight overhauled in fat 1 kilocalories per gram. Breathing should be not more than 20 in minute Chapter 4. And furthermore, if Such feeding people consumes much less animal fat, which means lower risk of atherosclerosis and cardiovascular disease And consequently, Braking increase appetite and fat splitting If this rule is respected, the total daily rate of consumption of protein is about 50-80 g for women and 70-100 g for men, By contrast, fat products in this index may be just 0 It should be noted that this type of exercises more intense than walking on flat surface, so be careful with the choice of tempo movement Be sure to choose a regime of occupation, which would give you appreciable tide forces and improving efficiency