Bow and shoot a six-rib nine-body sculpture with a big chest and fat buttocks.
It is a lollipop for boys and girls with soft skin, big head and small body, and the proportion of head and body is seriously out of balance. Of course, they are always faced with the dilemma of rebounding and gaining weight, as well as the dual physiological and psychological pressures of getting fat as soon as they eat.
This slim figure without clothes is the most common "weight loss tragedy".
Not only that, those "fat people" who have spent a long time gaining muscle will return to their original shape in minutes after brushing fat. The expected strong chest muscles and full shoulders are not only gone, but even the abdominal muscles have not appeared.
From then on, the psychological shadow, that fitness is invalid is doomed to be ugly all my life.
Most of the reasons for this situation are that a lot of muscles are lost in the process of losing weight, or that there is not much muscle before losing weight, and even less after losing weight.
Just like "gain muscle without gaining weight", "lose weight without losing muscle" is also a good wish.
Although we can't lose any muscle in the process of losing weight, we can avoid muscle loss to the maximum extent through diet.
So, today Marco is going to give another amulet to Biao Bei who wants to "lose weight without losing muscle" in the second week of 20 18. Please keep it.
Carbohydrate diet and post-carbohydrate diet both achieve the purpose of reducing fat or gaining muscle by scientifically regulating the hormone secreted by human body (insulin), but this method is an advanced dietary skill, especially the former may not be suitable for ordinary people who lack nutritional foundation and needs to be carried out in a planned way.
Therefore, this paper focuses on providing an idea of losing weight diet.
A diet that reduces carbohydrates has two advantages:
1. There is no need to calculate the daily calorie intake;
2. Enjoy high GI carbohydrate foods.
Compared with low-carbon diet, high-low carbon cycle diet and low GI diet, this advantage is overwhelming.
Although many fitness instructors will give the proportion of carbohydrates that should be ingested in one day during the fat-reducing period, or even have a formula accurate to the gram, or advocate that low GI carbohydrates such as coarse grains should be ingested during the fat-reducing period, most people can't apply it to real life because they are too lazy to calculate the proportion of carbohydrates every day and can't give up their favorite high GI carbohydrate foods.
Because-
There is no more correct theory than laziness and greed.
The reduction of carbohydrates just reached the fate of "lazy and greedy", which made brown rice oats, a low GI that tasted like chewing wax, go to see ghosts.
So what is carbohydrate reduction?
In a word-
With the help of the secretion rhythm of body hormones, fat loss can be achieved on the basis of avoiding muscle loss to the maximum extent.
The specific practice of carbohydrate reduction can be divided into four stages, which are connected with the post-carbohydrate weight loss method after the body fat rate drops sharply.
-The first stage-
The purpose of the first stage is to force your body to give priority to using fat instead of carbohydrates to provide energy, and stay away from all the inducing factors that may turn carbohydrates into fat.
The specific method is to stay away from all starchy foods and sweets for 10 days, and strictly control the carbohydrate intake below 30g every day.
-Phase two-
The purpose of the second stage is to replenish the body's carbohydrate reserves and improve the body's metabolic level.
Specifically, on the 10 day when you are almost completely away from carbohydrates, you can eat a lot of carbohydrates, such as pizza, Lamian Noodles, fried rice with eggs, ice cream, egg tarts, and French fries blablabla, starting at around 5 pm and going to bed at night, that is to say, you can eat all the carbohydrates you have been wanting to eat on the 10 day.
It is worth mentioning that eating high GI foods such as egg tarts and French fries is far better than eating low GI foods such as brown rice and oats.
Moreover, in the previous 10 day, the types of enzymes produced by the body changed because of the diet structure of extremely low carbon water. At this time, the intake of carbohydrates will hardly lead to the increase of body fat.
-The third stage-
After enjoying a high-carbon water food, we should continue to switch our bodies to a fat-based energy supply mode.
Go back to the diet plan adopted in the first stage, and only consume 30 grams of carbohydrates at most every day. 6: 00 pm on the seventh day? Eat more carbohydrates at 8 o'clock.
In the third stage, you can recycle it for several weeks until you lose a lot of body fat or drop to a satisfactory body fat rate.
In the first three stages of diet, you can lose a lot of fat even without strength training. If you still don't want to do strength training in the later stage of the third stage and just want to keep fit through diet, then on the basis of the third stage, you can choose two nights a week, such as Wednesday and Saturday nights, and eat a lot of carbohydrates.
However, you should know that it is actually a very hard and persistent thing to maintain your figure only through diet, so you can stay in the third stage all the time, or you can join strength training and continue to cultivate your figure through training and diet.
-The fourth stage-
After connecting carbohydrates.
When your body fat rate drops to a relatively low level, you can do what is written on this push-back-carbohydrate.
Is there anything to pay attention to in this diet?
1. Many people have a big misunderstanding about "eating casually" and confuse it with "eating blindly". Just like you can eat a lot of high GI carbohydrates, it doesn't mean you can "eat shit" wave after wave, but you must have a spectrum, especially don't eat fried food. Thank you.
3. In the period of extremely low carbon water intake, it must be high in fat, high in protein or high in protein. The diet structure of "low carbon, low fat and high protein" can not only lose weight, but also cause endocrine disorders, although many wild weight-loss parties especially like this diet structure.
2. The reduction of carbohydrates still has its disadvantages, because the intake cycle of 10 or 7 days is too long, and it is not enough to eat 1-2 times a week, so this will vary from person to person.
But again, there are many ways to eat, and each way has its advantages and disadvantages. Finding a suitable and sustainable diet is the king-and this is the so-called "flexible diet".
The above is the second fitness amulet that Marco gave you on 20 18. Please press and hold this amulet to save the picture to your mobile phone. If you are sincere, you will be inspired. If you never forget it, there will be bad consequences-
Fitness friends, weight loss amulet