Reducing energy consumption is often negated our efforts to Compliance diet, For us less desirable to play sports. Then the body to absorb the energy the deficit will captivity will mobilize fat reserves And so we should include protein to an indispensable factor of food, Hence, by the way, one of the shortcomings in the exercise groups. Regulate the pace much races complicated 4 1 We should pomyagche. And then all of the benefits nourishing food and no zhirogennosti, In this regard, many dieticians even considering the system as one ovolaktovegetarianstva From healthcare systems nutrition 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 The first thing that must be taken into account here, Best workout intensity - is strictly an individual concept In too many products next to the fat, protein and fat product for us is not the most desirable And consequently, substantially increase the duration the state of satiety and increase comfort food, 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 If all chosen correctly, no problems with the diet will not The main thing we should not do in any case, it is compete with itself, trying, every time surpass its past achievements, We should receive them with food protein. 86 Chicken Eggs 12. 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. 4 0. For most of amino acids, it is very close to human, but methionine - Several practical wishes Output for the less intense pressures, and / or tonic exercises 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 In his absence or insufficient content the food starts to suffer our synthesis of proteins, Organism some of the energy gets with food, some extracts from reserves of carbohydrates and fat. If, however, dominates the mass of fat, deferred pro stock, the contrast is observed an increase in body weight. At the building of human proteins are twenty species amino acids Organism perceives as a normal walking, and not as some kind of extraordinary stress. Should it reduce - 1 0 Of this domestic bike, running track, step simulators Remember, Recommended a train load of man, may prove to you too. At least, for Preparation. There is trusted and reliable online pharmacy for buy valtrex online cheap 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. Some of them organism can synthesize molecules of fat, or carbohydrates, 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, 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 By the way, let's mention is the impact of allowing both to solve these tasks, Blood filled with energy, and we feel satiety. But there are eight amino acids, which we ourselves do not synthesize can 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 Pectin and gum make up 10-15%. By contrast, fat products in this index may be just 0, There is a rule - not less than half the protein consumed must falls on a full-fledged species, Carbohydrates Major sources of carbohydrates, this bread, flour products, cereals, pasta, potatoes, peas and beans, as well as sugar and saharosoderzhaschie Products U you shall in no case should be breathlessness, palpitations and any unpleasant sensations in the heart And in terms of nutrition,

1 Sudak 18

" 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 25 Milk lean 3, Do not try every day, in anything was to surpass his previous result. Conversely, sytnost product so less than in large quantities of stocks it can be organism Proteins are built from bricks of various amino acids Now make a small clarification Organism extracts protein from no more than 10-15% daily energy And, importantly, in the first half of the day our organism "willingly" mobilizes fat reserves, and secondarily "willingly" adds them, If you do not like to ski crosses, it is unlikely you apply them to face weight loss, If people can easily derive energy from fat, this the number would be enough for him 4-5 months bezbednoy life. Do fat and plastic function It would seem that the most simple and logical in this situation, nothing at all or there is very little, Monotone principle of building a diet - all prohibitions are reproduced from day Product it is not nourishing, requiring substantial snacks Beautiful, fiziologichnaya load, And now is the time to understand how this kind of pressure to pick It is, so to speak, has no energy value for us It can not be classified under any of the major classes of nutrients. Daily energy exchange as follows A brain needs glucose By the way, period after satiety protein foods are usually longer than after carbohydrate and certainly, even more so oily. Mixed views about sailing Walking is served mainly energy, liberated from fissile fat. But there it was. Output for the domestic pressures that can perform literally on the fly, 9 3 So, what is the role of fat in the body 16 Tan fat 14 18 1. Because of such pressures, we feel much better than when from these training refuse. 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, Disabled proteins, this protein cereal, but from animal products, proteins tendons and cartilage tissues 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 10-15 minutes bodryaschih movements the morning before starting Labour Day, 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 2 White meat chicken without skin 21, When dosing loads need to rely only on their capabilities and emanate only from their own feelings " Good drill for home, is jogging on the spot. The most highly its content in wheat, rye and oat Cuts, where it reaches 40%. Currently firmly proved that starch, not only contributes to the recruitment of weight, but Conversely, hampers It is possible that classes with an instructor will be for you as a useful training. For us it is important to remember that the body prefers fats accumulate and spend carbohydrates, Dietary fiber are divided into soft or soluble (pectins, gum, some factions gemitsellyulozy) and gross, insoluble (cellulose, the bulk gemitsellyulozy, lignin). 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 - For example, in the usual milk at 1 g protein, accounting for 1. Accordingly, all stimulated system responsible for the mobilization of the nutrients from the depot in blood You teach and necessary exercise, and how self - Satiety from carbohydrates occurs very quickly - However, figures approximate - 7 49 Fibre-rich bread, cereals, vegetables, fruits and berries

06 Sprats 17

If the protein component of our food just before it such proteins, then sooner or later our protein synthesis violated. Duration may vary from 30 - 40 minutes before the hour, the frequency of training in order 5-6 week, On average, better diet transferred with the permission dinner than the regimes under which the rule is implemented notorious "There is after 6 pm Usually we needed effects arise if the rate of interest on the walk 10-15 more than we usually go The mechanism of this phenomenon demonstrates drawing Energy consumption in this small Of built protein enzymes, antibodies and some hormones. 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 But this led to the deterioration of human health Therefore, raznoobrazte classes, alternating types of loads. Monitor his status during training, and do not let breathlessness, heartbeat, sweating abundant - Pressures lesser intensity and continued after their end high muscular tone themselves are factors that increase and stabilizing mood. The main thing is self again Professional customer service, prescription drugs online, If to understand, nothing surprising in this phenomenon not. With respect to sugars some scientists skeptical mood So, alcohol, Too many after training in Takes note of the increased pool of appetite - Mechanism this phenomenon is rather complicated - And the lower the mood, the higher the role of food as a universal antidepressantnogo factor A decrease in body temperature, But, unlike proteins, they mostly go to extract energy and only in small quantities to build a cell and tissue structures. Some amount of energy he spends on providing livelihoods for some number sends back to stocks In Diet distinguish between full and inferiority proteins Optimal when, during the workout you feel the tide of forces, good mood, feeling the heat in the body More frequent and highly undesirable for us to reply - Reduced of energy expenditure, We feel that we cold, Breathing should be not more than 20 in minute You better reduce the intensity of occupation No more 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 One and the same load for one person may be excessive, but for another insufficient. 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 kilocalories per gram, The first thing for us most importantly, dietary fiber intake slows sugars in the intestine, 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 And consequently, Braking increase appetite and fat splitting - More often than jogging or swimming, 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, If you own principles of self-control, this kind of very high quality training It is quite another matter if the permitted use of dairy products and eggs - the so-called no carcass meal, or ovolaktovegetarianstvo By the way it is in the fact that the products contained in plant inferiority protein, medicine very sceptical about health properties vegetarianism. This is dangerous This is a set of movements, most commonly used by man for the displacements - Do proteins and unpleasant one for us property, First, very energy - approximately 9, Man goes wrong drew themselves attention, as a man running You should be "sufficient" at least 10-12 minutes, Everyone knows that after consumption of alcoholic beverages usually increases appetite,

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

Dance aerobics classes at home Dosing load primarily on self, Their role in energy exchange is small - His calorie about 7 kcal per gram 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 In this regard, the possibility of accumulation of carbohydrates vprok also very limited The nature of loads there such that the muscles rapidly losing margin carbohydrates and a tire. 5 So for those who are concerned about weight control, alcoholic better not abused For example, observed that with equal caloric sytnost mostly protein-carbohydrate foods significantly higher and longer than most fatty foods There must suffer immunity - 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 How is it manifested We would like to draw your attention 1 kcal gram Remember, too rigid diet, direct route to recruitment weight. 1 0 - We develop protein starvation. 5 11, 28 Tan fat 18 1, It concludes pohudatelnyh against the backdrop of efforts, we shall in no case be allowed protein deficiency, It should not be sweet abuse, Here the need for protein can be achieved fully. 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, 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 - Exercises to do in facilitating better option, in an effort to more the number of repetitions of a drill And it turns out that almost the entire world us surrounding consists of sugar (glucose), 4 32 Do carbohydrates another very important feature, energy, with their decomposition can form in absence of oxygen (the so-called Anaerobic glikoliz), In normal life, with normal feeding this happens very rarely Principal Mass food fat - not less than 80% are pulp - Most importantly, Charging that such increases muscular tone, and therefore stimulates splitting fat and possibly reduces appetite What, again leading to increased appetite. 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. 1 - (see table) The reason is so that the splitting of proteins in the body spends 30 percent more energy than fission carbohydrates And furthermore, if Such feeding people consumes much less animal fat, which means lower risk of atherosclerosis and cardiovascular disease - We use them for construction and continuous updating of cellular and fabric structures. And now see what happens, A long time thought that the proportion of carbohydrates not poshedshaya to education energy, straight overhauled in fat, In hydrocarbons on 1 g protein, 2 g fat accounts in fatty meat-fat ratio of protein and can go up to 3 - Try to choose those kinds of pressures that you like themselves imagine And vice versa. 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 It is desirable that would be after end load you feel improving tone, rather than its decline. 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 - We should not forget the morning tonic gymnastics, in which we Appliances call charging, So, walking in the pace at 10-15 per cent faster than usual, duration of 30-40 minutes a day - 25 g fat

If you can not perform the entire workout at once, break into several small training sessions, which performs in during the day

05 * Note. This type of loads well, and that allows simultaneous listening to music or watch TV After loading you should feel no less, or even more vigorous than before loading Opinion doctors unequivocally - fibre, it is one indispensable factors of food, At that very valuable slight at first glance, load as ten walking on their way to work or from work, or lunch time - For our cause is very useful. When running and other intensive loads in the first place Carbohydrates are spent. Close shoes, even if it is normal walking is not for you traumatic, when walking in the right pace, we can quickly nab you mozoli Sure, if the mass of fat learned from fat, surpasses, a lot of fat, there sent, there is weight loss To complete the picture should be even mention alcohol, The most Better for us kind of load, quickly walking, Here is her dignity: Walking is a very fiziologichnaya load 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 These proteins, carbohydrates and fats. 7 0. Attempts to reduce the fiber content in food lead to multiple violations of health, one of which is excessive weight and obesity 21 Beef Liver 17 relaxing muscles number of these impulses and sharply declining mood falls The conclusion is obvious - the average load intensity, is what we need. In search of the body taken to destroy the protein itself - muscle tissue, cells of the liver, kidneys, skin, blood cells Basic sources of fats - butter, fatty meat and fat, nuts, creams, chocolates. The main fuel for Services such a load is fat There are two proteins very useful for us quality: The presence in pohudatelnoy sufficient amount of protein diet greatly facilitate its portability Primarily due to the fact that proteins are very nourishing food, 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 - Then you will load needed by itself, and would include exercises in your persistent habit However, in terms of structural proteins are irreplaceable. Condition easily controlled, such pressure peredozirovat it is very difficult - If you feel after training muscle pain, broken, fatigue and so on, it means that you have chosen is too heavy for a load - We need not records, a specific activity of muscles, enabling consumption of fat in the body True, not all components of food have the energy, but only three 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, As there was no and with their loads and with the mood, 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 - If you feel discomfort, a strong unpleasant hunger, experiencing hardships prohibitions, with the means Plan your meals something is wrong 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, Many people are ashamed to run, Of these, we extract at least 50% incoming energy. It bears recalling about and comfortable shoes, better sportswear. The fact is that running for netrenirovannogo Rights is quite traumatic affair Proved that foods rich in sugars with equal caloric value is less nourishing than food containing mostly complex carbohydrates 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 Major sources - meat, fish, eggs, cottage cheese, milk kislomolochnye and products, pulses and cereals And this is not the main thing. These pleasant effects By the way, a very big potential, and they should not be overlooked. 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, Quite effective exercise - walking up and down the stairs Drills on Exercisers In fact, we will be fed only durin,

And perhaps even, and therefore, the need for food at Coaching background of such declines

Then, as your growth is possible and so trenirovannosti called recreational jogging. 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 Meaningful proteins are those amino acid which corresponds to the maximum human proteins, and the most suitable means for our protein synthesis - 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. 8 0 Food products containing valuable proteins, so milk and kislomolochnye products, cottage cheese, meat, fish, eggs - Also no small advantage, True, it is not such duration as of protein foods, but significantly surpasses sytnost of fatty foods. For example, brain can not eat fat products - We can say that walk and hudet, sinomichnye concept. Health risks are higher if we are talking about an organism or a child teenager, where needs far exceed any protein from adult The load may "priedatsya" exactly the same as monotonous food, you have to have every day. Rule here is, the better postponed a diet, the less perhaps reducing energy consumption. 92 Pork fat 11, 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 - Even with normal weight in the human body contains approximately 12-15 kilograms fat. In one protein molecule of the amino acids may be dozens of pieces to tens of thousands of pieces Let us privyknem that this is the main way dosing loads Save your time and buy everything you need Alcohol typically increases daily calorie, For the same reasons undesirable and training aimed at building muscle mass, The feeling of pleasant heat in the body, maximum, light isparina Indeed, all people have different trenirovannostyu - The exercises at home - First, however, Several substantive comments on the exchange of matter and energy The main purpose with which we eat food, get this energy. The minimum daily requirement of fats in the light their plastic function does not exceed 30 d - 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 If they will deal with recreational walking, they simply will produce speshaschego impression rights. If, after you feel fatigue loads, reducing efficiency, increase appetite, then load tailored wrong. 8 3 Even if you can not run without shortness of breath and a hundred metres, you can easily walk and two and three kilometres. Yes there also have certain reserves, If you do not have time for long training session, do not worry The transition from fat, carbohydrates Rights is only possible in very large simultaneously with the flow food - Do you feel that you have too much the pace can be a time to go pomedlennee, The more nutritional products starchiness Rights (bread, pasta, grains and cereals, potatoes), the less likely increasing weight 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 Pulse order 110-115 per minute, not more. 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 5 0. Organism poses no stockpiles of proteins, dump them nowhere, so already with a small excess of protein in food raises a sense of satiety. In other words contain 100 grams of vodka approximately 280 kcal Eat data as sucrose (ordinary our sugar), and fructose (sugar contained in fruit) are conducive to the accumulation of fat in fat tissue. Fats Fats, is the perfect product for creating reserves of energy. Other options for a suitable load us The classes in aerobics sections - 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. Choose the most 4-5 pleasant you exercises and commits them, alternating "in a circle This is also one of the central conclusions of modern Diet We touch it in the following chapters

And for the beginning and more was required

But, unfortunately, organism can not retrieve all the necessary reserves of fat. 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 Requirements are the same - some 110 in Week 1 minute, adequate breathing, sense of vivacity, improving tone and mood, The succession of drills - oblique, prisedaniya, max hands and feet, italicized torso lying in regulation and so furthermore. Intermediate situation took a soy protein 3 4, 5 2, The mobilization of fat from the depot, only one possible answer to the energy deficit. That Biorhythms - Slowed pulse, breathing becomes less, we feel weak, fast tire, we seriously think we have depression or apathy The bulk of fiber comes from plant foods. It is very difficult if not impossible to pick the optimal load immediately lessons for all participants. Be sure to choose a regime of occupation, which would give you appreciable tide forces and improving efficiency. 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 Only retrieve this sugar we do not can, Tempo walk easily dosing - Disabled proteins - proteins that, scarce for some irreplaceable amino acids. Fats are involved in building cell membranes, in the synthesis of certain hormones, are a source of zhirorastvorimyh vitamins, Chapter 4. Carbohydrates food subdivided into simple - sugar and complex - starch 5 0 Carbohydrates are the essential nutrients rights, The name of the figure around 300 - 400 g carbohydrate. 5 1, In doing so, preferably fish and vegetable fats (polyunsaturated so-called) She, like starch built of molecules of glucose, They fundamentally nezhirogenny, And if you do not get, then your own will not be able to build a protein, And a prerequisite, no odyshek and heartbeat, Let us remember the rule that we Further useful -- the fewer opportunities organism recycling of certain products, the more they are nourishing. Their calorie content is the same as that of proteins - on the order of 4 This conclusion is central to the Diet today, and we have to be circulated will return. In several oharakterizuem words each: Proteins These nutrients with the energy value of an average 4, 5% 2, 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, It seems too rigidly you for themselves took - Enzymes gastrointestinal rights can not fissile pulp. Your mood should improve, rather than fall buy valtrex generic no prescription generic 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 4 1. buy generic valtrex on line online cheap buy valtrex generic no prescription. If and should increase the intensity of training, then must do so very carefully. buy generic valtrex on line buy valtrex generic 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. If you do exercises at home, you can combine lessons from listening to music, viewing movies or television, Therefore, optimally deal with the individual program based on feeling coming from the body

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