Bodybuilders diet for weight loss: low-carb diet for women
Before important competitions, all bodybuilders use a fast diet to transform their figure. They try to achieve maximum fat burning, so that each, even the smallest muscle, is visible. And the influence of such an extreme achievement of the relief of the body on health is not taken into account, which often negatively affects such athletes.
But not only losing weight gives their bodies such beauty and harmony. The basis of all is long training. Without a well-pumped muscle, any body, even the worst, will look flabby and not aesthetic.
Of course, except for exercises to stay in the form of bodybuilders helps a well-chosen diet, made just for weight loss.
Anabolic diet or set of muscles
The stage is designed for mass gain due to the muscles and consists of heavy workouts and increased nutrition. The bodybuilding-women diet, like men, in addition to exercise includes eating food 5-6 times a day, counting incoming substances.
The basis of nutrition - the right foods: complex carbohydrates( cereals), fiber( vegetables, fruits), natural vegetable fats( nuts, oils), useful sources of protein( meat, cottage cheese), harmless sugars( honey, agave syrup).Calories should be consumed about 300 in excess of what is consumed.
From confectionery sweets and other surplus bodybuilders refuse, because such delicacies harm the set of muscle mass. Very much attention is given to water, it should be drunk at least two liters, especially under such loads.
As in many protein diets, protein accounts for 60% of all incoming substances, the rest is divided equally between carbohydrates and fats.
Catabolic diet or fat burning
This low-fat diet of bodybuilders is made individually, taking into account the characteristics of the body. She "dries the body", creating a relief. Caloric content is quite large, because there are sports loads that exhaust the body, and with a small consumption of food and a lot of activity, fat and muscles start to be burned. The basis of emphasis is on protein: only 4 grams per kilogram of weight.
Training in fat burning
At the last stage, aimed directly at reducing body weight and improving the figure, instead of strength exercises, preference is given to aerobic exercise. It can be jumping rope, a treadmill, cycling or intensive swimming.
The minimum time of such training is 30 minutes. If it ends earlier, then only glucose and energy will burn, but not fat. The most effective exercises are at the time of the second half hour. But you should not try too hard. After an hour cardio energy will come from the muscles, which does not need any bodybuilder.
Bodybuilders diet for ordinary people
The protein diet of bodybuilders for weight loss is hardly suitable for an average person. It requires a lot of physical exertion, the initial muscle mass and frequent meals with high caloric content.
Ordinary people, feeding on such a system and not consuming incoming energy, can only gain weight and do harm to health, because excessive consumption of protein food harms the kidneys, shifts the balance in the body. And it is morally difficult to use mostly protein products so often.
If there is a goal to achieve the same figure, as well as at sportsmen it is necessary to begin correctly. First, light loads in the gym with a gradual pumping of muscles and proper nutrition. And after that you can think about drying the subcutaneous fat to improve the figure.