Source: IronZen © - Workout Routines
Losing weight is a dream of many people, and not just athletes. Though sportsmen face a similar problem, but as a rule, they know how to solve it and it’s not that global for them either. Moreover, athletes in contrast to the majority of "civil" know that the term "weight loss" hides reduction of the quantity of fat deposits. While usually when talking about weight loss people mean overall weight reduction. The athlete, bodybuilder or powerlifter in particular, must keep an eye on muscle mass. That’s why we will speak about reducing body fat. It is believed that losing weight for more than 1.5-2 kg per month leads to losing muscle mass rather than fat only. In general this is true, although for different people figures may differ.
In order to lose weight you need to greatly revise your diet. It is best to consult with nutritionist, because often disorder in metabolism may cause overweight. If you’re too lazy or overweight is not that bad, you can use the scheme below.
Completely refuse sweets. You can do it gradually, by reducing consumption at first (starting with the evening meal) and then refusing to eat sweets in the evening, then - for dinner, and then completely. Drink tea without sugar.
Optimize the consumption of fats. Practice shows that it is them, together with carbs, which are the main cause of fat accumulation (more than 30% of carbs and fats received during a meal is converted into fat).
Eat food rich in protein in the evening, and reach in carbs – in the morning. For example, the morning meal should consist of carbs for 70% and of protein for 30%; for dinner - 50/50, and in the evening - 30/70.
In the morning give preference to porridge (buckwheat, barley, millet), and in the evening - salads, fruits and vegetables (except for wine grapes rich in fructose).
All meal can be divided into 5-6 small portions (while maintaining the total quantity of calories). This will lead to increase in metabolism and thermogenesis, which also requires certain energy. The result is a slightly higher rate of fat burn.
Total caloric intake should be 100-200 calories less than the body's need for this day. This means that during workout day you need to eat more than during rest day, otherwise it’s impossible achieve preservation of muscle mass.
At night refuse eating products such as sausage, bacon, potatoes, pasta, breads and loaves, grapes, pears, fat meat, sour cream and cottage cheese. Preference should be given to fish, dietary meat, eggs (without yolk), vegetables and root crops.
Once a week you can give up any products except nonfat yogurt (which contains plenty of protein) or green apples (at the same time clean well the intestines due to high fiber content).
In addition to reducing caloric intake, distribution of products by type during the day, special supplements for weight loss can also give good results. The leader in this class is L-carnitine (sold in every drugstore separately or as a part of multivitamin complex), which is taken directly before training or in the early afternoon. Carnitine works only during physical stress, its impact is aimed at accelerating the transport of fat acids into the mitochondria where they are used as an energy source. The need for such transport occurs during exercising.
Caffeine increases the metabolic rate; guarana has similar effect. Please note that coffee which is sold in retail stores contains either no caffeine at all or very small amount of caffeine. Therefore, it is necessary to use it as a separate supplement. It works well together with L-carnitine. Green tea extract has similar impact. These supplements are better to be used at the beginning of the day.
Comparison of some sports supplements (thermogenics and L-carnitine brands)
Certain brands of sports nutrition for weight loss can be divided into two broad categories: thermogenics and actually L-carnitine (the main fat burner, the basis of many products manufactured by different companies). If the action of L-carnitine is aimed at accelerating the transport of fat acids into mitochondria, the thermogenics increase body temperature, which in its turn increases the speed of burning body fat, as well as the metabolic rate.
Typically thermogenics are used 2-3 times a day, but not at night (it can cause insomnia). One dose in the morning, the second one - before training. The course lasts a month, and then it has to be interrupted for 2-3 weeks. Side effects: the risk of cardiovascular (arrhythmia, high blood pressure), kidney and liver diseases. L- carnitine has no side effects, it is necessary to be used 1-2 times a day (in the morning and before training, usually one dose is enough). The exact dosage and frequency of use can be obtained from the manufacturer. Here are some examples.
Lipo-6X - the Nutrex company product, leader in production of fat burners. The product contains both fast and slow components, which makes it unique in many respects. The presence of slow elements gives a good positive effect, because fat deposits continue to be used as an energy source for a long time after workout. Manufacturer recommends using 2 capsules during first two days (in the morning and in the afternoon, before lunch or dinner at least half an hour before meals), 3-4 capsules in the next two days, and 4 capsules from the fifth day and till the end of the month.
Animal Cuts - production of Universal Nutrition, one of the largest producers of sports nutrition. It differs by a wide variety of active substances (each capsule contains 40 ingredients). Not a classic thermogenics since also serves as a diuretic, so it can be recommended to bodybuilders preparing for performances. Recommendations for use - two portions twice a day - one early in the morning, just after awakening, and the second - after 4-6 hours. Term of use - 3 weeks, after which you need to take a break of one week.
Tight Hardcore - SAN product. It differs by a high degree of absorption and cleaning, so that the action of the drug can be described as powerful. Like other thermogenics accelerates metabolism, reduces appetite and increases the temperature of the body. Recommendations for use - two capsules at a time, one or two times per day. The first (single) dose is taken early in the morning, immediately after waking up.
Thermonex – thermogenics by BSN. It is almost a classic product of this type. Increases body temperature, removes excess moisture, accelerates metabolism and reduces appetite. Of all thermogenics is safest for health. Recommendations for use - 3-4 times a day 3 capsules on an empty stomach with water. The course lasts one month, after which you need to take a break. The drug can be used not only before preparation for competition, but also throughout the training cycle.
Power System L-Carnitin - used by 1/3 capsule twice a day, in both cases on an empty stomach (morning and afternoon), and 30 minutes before training another 1/3. In addition to L-carnitine: citric acid, potassium sorbate, sodium cyclamate, acesulfame potassium, sodium saccharin. Moreover, the share of additives is more than 90% of the total weight of the capsule.
Ultimate Nutrition L-carnitine - use 1 tablet 1-3 times a day. This product has no specific features.
L-Carnitine Dymatize (Liquid) – the difference of the product is its liquid form. It is believed that the material is better absorbed in this way. Available with different flavors and can be added to various beverages (such as juices). One dose - tablespoon - contains 15 ml of liquid. Use 2 times a day.
The effect of all drugs is about the same. A little better result is associated with better tolerability and absorption of a particular person. In any case, the difference is calculated in ten percent at most.
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