If you dig well in the bookstores, you can find almost thousands of books on losing weight. And each of them gives its answer to the question: how? In fact, at the heart of all councils without exception lies the same principle: eat less, so you will lose weight, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net In fact, a decrease in the number of calories consumed daily causes the body to thoroughly scrape in its fat stores to compensate for the energy shortage. Most often offer to reduce the intake of fats, because one gram of fat contains twice as many calories as a gram of proteins or carbohydrates. However, there are other recommendations. In particular, to reduce the total calorie intake offered by carbohydrates. In turn, this leads to a reduction in the secretion of insulin - a hormone responsible for converting carbohydrates into fats and then storing them in the subcutaneous layer.

Whatever the diet, the essence is one: the less you consume calories, the less in the body of fat. Organism is still on the cocoon diet you are sitting, nature has left him one way out - to throw his emergency fat reserves into the firebox. That is why all hungry people lose weight decisively. The only problem is that the emergency stock is also a protein muscle. And though the palm tree belongs to fats, in a week or two, and often even earlier, the course goes (along with fats) and muscle tissue. The two disappear in an equal proportion: per kilogram of melted fat - a kilogram of muscle. Curiously, the loss of muscle is accompanied by a slowdown of all physiological processes in the body, including fat burning. For this reason, weight loss, at first sharp, slows down over time, until it stops completely. Further decrease in calorie content of the diet does not give anything. A man loses his strength, but his weight remains unchanged. Here, as a rule, losing weight loses patience and returns to the old habits of nutrition. Increased caloric intake leads to a rapid recovery of fat surpluses. The extremely rapid accumulation of subcutaneous fat is due to the fact that a low calorie diet slowed down the rate of fat burning. So now the process goes only in one direction - all food fats, including those obtained from carbohydrates, are stored under the skin in full.

These obvious disadvantages of low-calorie diets forced dieticians to start looking for new ways. So, aerobics was invented. Instead of eating a little, you need to put your body on a starving ration at the expense of increased energy costs. It looks like this in practice so. You slightly reduce the number of calories in your diet and start running, swimming, pedaling the bicycle. Physical exercise will cause your body to spend much more than it gets with food. As a result, the body will involuntarily take up fatty deposits. The principal point of this approach is that there is no slowing down of the exchange processes, moreover, under the influence of sports loads, the rates of exchange grow. And with them and the rate of burning of subcutaneous fat.

In theory, everything looks like it's tempting. No more need to exhaust yourself with malnutrition. He gave the heat to the stepper, and the fat begins to disappear. Indeed, anyone who takes up aerobics, immediately notices the weight loss. However, the joy quickly comes to an end. Weight freezes again. Here they usually try to increase the consumption of calories, increasing the duration of classes, increasing their intensity or frequency, or even combining all three approaches at once, but there is no result.

What is the solution? And the fact that the body adapts to aerobics. He learns to carry out the same amount of work at the expense of less energy and ultimately reduces them to a minimum. Over time, the body reduces energy loss to extremely low values, so that no one will lose weight about speech. Here's the first drawback of aerobics - fast adaptation to her body. Compare, after a year of training, anyone who has never run a person can surmount a marathon distance of 42 kilometers.

There are other drawbacks to aerobics. To compensate for the energy costs of aerobic training, the body only first uses the subcutaneous fat and glycogen accumulated in the liver and muscles (muscles lose their density - that's where the dried kind of marathon runners). Further the organism starts up in search of an additional source of energy. They are amino acids with branched chains. First, the body extracts them from the blood, and then, without hesitation, begins to explode the muscle cells. According to scientists, the aerobic load can deprive the body of up to 90% of the most important amino acid - leucine. Add to this the fact that aerobics seriously reduces the secretion of testosterone, the sex hormone that controls the growth of muscle tissue, and it will become clear to you what catastrophic consequences await the bodybuilder who decided to reach the relief by aerobics.

Meanwhile, today in bodybuilding it is accepted to dilute trainings with iron aerobics. Like, this is the best way to a set of forms: iron grows mass, and aerobics burns fat. But aeroline drains glycogen stores, but in conditions of deficiency of glycogen, the main source of energy for the body are amino acids with branched chains. So now any kind of physical activity that you combine with aerobics will be accompanied by the breakdown of muscle tissue.

Bodybuilders resort to aerobics, mainly before the competition, to speed up the process of getting rid of subcutaneous fat. But how to calculate how much aerobics you need? If you overdo it, the bodybuilder will lose weight at the most crucial moment. By the way, the effect of aerobics on the acceleration of metabolic processes is not so much. Earlier, in the midst of the aerobic boom, there were flashes of statements that 20 minutes of aerobics spurred the metabolism for 12 hours ahead. Throughout this period, the subcutaneous fat is supposed to burn automatically, as if by itself. However, recent studies have not confirmed this fact. It turned out that the exchange is accelerated at best by 1.5 hours, however, for many this does not lead to the so-called automatic combustion of fat.

If aerobics is no good, then what can save you from excess fat? Answer: bodybuilding. Unlike aerobics, bodybuilding gives a very real kick to the exchange processes. The secret is that the muscles themselves are extremely energy intensive. The more specific weight of muscles, the more energy they require for their life support. A bodybuilder who weighs 115 kg in life needs 50% more calories than a bodybuilder with a weight of 85 kg, and 100% more than someone weighing only 70 kg. For the same reason, a sedentary fat man who, during the year of training with iron, added 5 kg of pure muscles, will necessarily lose at least 3-5 kg ??of fat.

Clearly, the large muscles require more calories under the load, but do not discount that such muscles require much more calories and after training, when they begin to recover. In the course necessarily go fats, so to the described loss of fatty tissue you need to add another 1-2 kg, which will be lost during the rest period.

It would seem that it would be logical to supplement the process with an aerobic exercise: it will accelerate the burning of fat, but this will inevitably lead to loss of muscle. But if you start to reduce the caloric content of the diet in conditions of regular training with iron, it will lead to a decrease in fat throughout the body. Will there be a reduction in muscle mass? No and no again. Provided that you will reduce the caloric content of the diet extremely slowly, stretching the entire process for 6-8 months, you are not threatened with a decrease in the specific gravity of muscles. In this sense, bodybuilding is a truly ideal way in the fight against subcutaneous fat. The gradual decrease in the energy value of the daily diet does not lead to loss of body tone. In addition, only doing bodybuilding, you can count on a steady and confident rate of weight loss.

The only thing that bodybuilding can not guarantee to you, as well as low-calorie diets, and aerobics, is the maintenance of harmony in the event that you give up the sport.

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