The golden rules of fitness diet


What’s going on – I’ll never know. Just in time for the end of the day I feel squeezed like a lemon, and effort is only to ensure that the house collapse on the sofa. First I went to the doctors. I passed a bunch of tests, and no avail. It turned out that all the parameters I’m healthy, and its status as a sort of pretend. I went to the doctors on. Reached acupuncture and brain imaging. And all to no avail. And my problem in the end – the end decided nutritionist from my own fitness club. It turns out I only ate wrong! Failed to comply with three golden rules of fitness diet.

 It happens to everyone: the morning is not desirable, such a blockage in the afternoon at work. What to reach the dining room well, no way, after work – gym. And it is a sure way to gluttony, when we finally find ourselves home, stop yourself at the table is impossible. Yes, we have such a tradition – the bulk of daily calories in the evening we get. Just because your da

ily rate we consume does not gradually, as it were, a large portion, we become the age of 40 across a wider. According to science, such diet by little frustrating hormonal secretion. And finally the fourth top ten resets it to the side of hormones that promote the deposition of fat. I still have a long way to forty, but from such a regime I’ve had time to suffer. List the symptoms that for sure and you are familiar with.

 Here’s the first: mood swings. Turns out, the mood directly depends on muscle tone. A tone – on

 the level of sugar in the blood. Immediately after the meal, he takes off, and then slowly falls and 3-4 hours is minimized. Accordingly, the mood is deteriorating. Suddenly everything around becomes annoying. If you do not eat, will be worse. Nakata also sleepy. And you can not sleep on the job. We’ll have to fight with them. A disadvantage of this new unnerving. Second, the club comes completely broken. You look at the trainers dull eye and think, well, what do I need this torture? Third: the brutal attacks of the craving for sweets. Do remember, if there is not a long time, then it does not pull a utility buckwheat porridge, and sweet cake. Drools sweet … and then feel sorry for myself – how could I?

 In fact, there should be frequent, but little by little. Such a diet reduces the secretion of 

hormones that store fat for future use, to the bare minimum. In addition, the level of sugar in the blood does not jump, the mood is steady and quiet. And what does often? Every 2.5 – 3 hours. If you can not do it, then at least a third of calories. Eat BEFORE sit down to dinner. More specially, in the first eight hours after waking up.

 After talking with experts, I realized my mistake: protein I eat, but not in the amounts and at the wrong time. About 1.5 grams of protein per kilogram of remains influence. If this rule is not followed, the muscles will be no more. To grow, they need feeding. But that’s not all. The protein can be eaten pounds, but he will not go in your favor if the muscles do not receive a “building material” in time. Decide the “X hour” simple. So, if you are in the first light, eat at least half of the daily requirement of protein in the evening. If you exercise in the afternoon, then at least half of the protein to be obtained in the morning. If you go to the gym in the evening, then you need to get protein and during lunch, and after the workout.

If you do not follow this rule, terrible will happen: your body begins to eat itself. Yes, it’s true! The minimum protein you get from food, go to the emergency repair tired muscles. But still need a blood protein, hormonal system, your hair, nails, and skin! Needed at all costs! And then the body begins to break down protein internal tissues. The first to go under the knife muscle. As a thing, which is useful for life is the last in the series. The muscles are reduced shrink, lose their force. But protein is still not enough. The hair becomes brittle, dull, nails – crumble, the skin loses its elasticity and pale. Dramatically reduced secretion of hormones – because “doing” them there is nothing. Decreases libido, headache, pressure skips…

 Some say that the beginning of fitness and feel bad. That’s right! Protein then you is missin

g! I will be contradicted: “Protein – the meat, fish, chicken. To make this, it is necessary to hang around all day in the kitchen! “And you buy protein powder. Dilute with water or skim milk entire daily requirement of protein and grab a cocktail on the job. And drink strictly by the hour. No hassle! And you can buy protein tiles in the manner of chocolates. You throw in handbag 3-4 things, and you’re guaranteed a protein on all day!

 Not drinking? Then the growth of athletic performance is nothing to count on. However, this trouble just to help. Wherever you go, even to work, at least in the movie, although the boutiques, take a bottle of water. Do not like to drink empty the water? Then give it a taste, add lemon or lime juice, and even with the help of herbal tea bags. Check whether you are drinking enough water, you can. Step on the scale before and after exercise, and then compare both measures. If the “post-workout” weight will be very different from your usual 500 , then with a drink problem. It seems that the daily rate of 3 – 3.5 liters you do not perform. 

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