To maintain a beautiful sports figure without harm to health is increasingly being used sports diet for weight loss. Such a diet is maintained much more easily than, for example, mono-diet, and good for overall health. And in conjunction with regular exercise diet can help get rid of the extra kilos and create beautiful sculptured shape.
Women's Slimming Secrets
Sport diet for weight loss is universal. It is suitable for both men and women, the difference lies only in the degree of physical activity and nutrition.
As a rule, women tend to lose weight and get tightened figure, but not to acquire muscle mass. Therefore, in the sports diet for weight loss for women, there are some important points:
- Before training can not eat foods that contain large amounts of protein, it will lead to increased development of muscle mass. Between the adoption of the final protein foods, and training must be at least five hours;
- The time interval between the last meal and exercise should be two o'clock;
- After the end of training for two hours and you can not eat anything;
- After training should give preference to products of protein origin.
The advantage of the sports diet is in a wide variety of food products. However, it is worth remembering that without sufficient physical activity, weight will not go away, and only increases.
Nutrition during sports diet should be a five-time, with a few interruptions.
The list of approved products include:
- Low-fat dairy products (cheese, milk, yogurt);
- Lean meat and fish (only boiled or stewed)
- Fruits and vegetables (especially green apples and citrus fruits);
- Fresh juices and fruit drinks.
Sport diet slimming men
Sport diet for men is somewhat different from the diet for women, since men tend to not just lose weight
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But also build muscle. To do this, perform the following recommendations:
- Before training (about two hours before) need to eat quite a large portion of salad or soup;
- After another hour eat any big fruit, it may be a peach
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Apple, kiwi couple;
- Half an hour later it will be useful to have a cup of green tea or strong coffee;
- Within 20 minutes after exercise (this is the most favorable period of time) need to consume food protein products. This will help to increase muscle mass.
After a workout, forbidden to drink tea, coffee or cocoa. It is necessary to give preference to juice such as cranberry.
Due to this fast food increases muscle mass. It should be noted that the weight at the same time can not be reduced, and even increase, because muscle is heavier than fat. Therefore it is recommended to analyze the results used clothing (if you became free, so the direction of the right) or just measure the volume with a tape.
Advantages and disadvantages of the diet
Like any other diet, sports diet for weight loss has its advantages and disadvantages. The benefits can be safely attributed the diversity of authorized products, as well as the method of fractional food (5 meals a day, small portions), which speeds up metabolism, thus helping to effectively lose weight without harm to the overall health of the body.
The main drawback is the cost of a sports diet of healthy foods.
Not everyone can afford a day to eat red fish and seafood. However, a wide variety of foods to create a personal diet, taking into account all the nuances. The main thing - to eliminate the use of a variety of canned and preserved, and give preference to fresh and natural products.
Another important point is the size of the portions. It is difficult to immediately switch from one type of food to another, so the hand will instinctively reach for an extra spoon. It is worth remembering that the time interval between meals should be small, and a small portion - no more than a fist. When these moments of the weight will go faster, and the figure is slim.
Physical activity during sports diet weight loss
An important component of the diet are part of sports physical activities, they include weight training and cardio. Classes should be regular, at least three times a week. Otherwise, the use of sports diet will give the opposite result, and the weight will increase.
As a place for physical activities suited as a gym, and self-study at home. Each option has its pros and cons. Classes at the gym more effective, an experienced instructor will explain how to do the exercises for a quick effect, but such employment requires material costs. Exercise home totally free, but less effective. However, here the perfect opportunity to pick up a set of exercises and do it yourself, do not hesitate.
For men who want to build muscle and give the body relief, should give preference to power loads. Women are more suitable for swimming or walking trails.
Contraindications sports diet weight loss
During a sports diet because of the use of large amounts of fat-burning foods often raised blood pressure
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. Therefore, people with heart disease, kidney or liver disease, before diets must be screened and consult with your doctor, who will determine the possibility of using a sports diet.
If you wish, you can always make an individual sport diet diet is not supporting harm to human health. What is important is to listen to their own feelings, not forgetting the advice of nutritionists.